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A Nutritionist’s Guide to Making The Ultimate Healthy Grazing Board
By Nikolina Ilic | Nov 26, 2021
If you consider anything you’ve ever gotten off of a grazing board a little slice of heaven—but you also don’t want to completely derail your healthy-eating efforts every time you’re faced with one—then we have the answer. We asked Nutritionist and Uncle Tobys’ ambassador Kathleen Alleaume, to put together the healthiest grazing board on the face of the planet—and there’s not a “diet” pick in sight. Just naturally low-cal, low-sodium, and low-fat options.
Granted, that doesn’t mean you can eat the whole thing in one sitting. But it does offer you plenty of options that you can eat without worrying they’re sodium or calorie bombs—especially if you follow these tips from Kathleen:
1. It’s all about balance
“Firstly. Balance! A balanced blend of good quality carbs that are nutrient-rich that are packed with fibre, so you digest more slowly, proteins and fats.
“Second. Contains a wide variety of wholesome options (i.e. sweet vs savoury) such as fruit (fresh and dried), vegetables, crackers made with whole grains such as UNCLE TOBYS oats, nuts, cheese, and protein-rich dips in bite-sized portions.
“It doesn’t have to be expensive ingredients. So, when you next make your grazing board, be sure to buy what’s in season, aim for lots of colour and present it in a beautiful way.”
2. …and variety
“Choosing lots of fresh produce in a variety of colours is the secret to upping your veggie count and giving it that crunch factor. Have a play around with the colours and shapes for an eye-catching presentation. Why not make it festive this Christmas and use a cookie Christmas cutter for your cheese?”
3. Make some simple swaps
“Swap out crisps and chips for healthy fats found in nuts and smoked salmon. Opt for protein-rich dips that will help keep you feeling fuller for longer like hummus or guacamole. Swap refined carbs (rice crackers) for whole grain varieties. Better still, make your own by trying my recipe below.”
4. Ger inspired
“Here are some I’m loving…”
Recipe: Whole Grain Grazing Board Oat Crackers
1 cup UNCLE TOBYS rolled oats
½ cup pumpkin or sunflower seeds
½ cup chia seeds
2 tbs poppy seeds
1 tbs caraway seeds
2 tbs thyme, ground
1 tb garlic powder
2 tsp sea salt
2 tbs extra virgin olive oil
1 cup water
1. Pre-heat oven to 160°C and line an oven tray with baking paper.
2. In a large bowl, mix the rolled oats, seeds, thyme, garlic powder and salt until well combined
3. Add the water and olive oil and allow the mixture to rest for 10 minutes or until liquid has absorbed.
4. Place the mixture on the oven tray with baking paper. Place the second piece of baking paper on top and then use the palm of your hand to press and evenly spread the mixture to a thin layer. You can also use a rolling pin.
5. Bake in the oven for 10 minutes.
6. Remove from the oven and cut into even squares.
7. Return the crackers to the oven and bake until crisp (approx. 30 minutes).
8. Allow the crackers to cool before serving with your favourite dip or on your festive grazing board. Makes approx. 30 crackers.
Nikolina is the web-obsessed Digital Editor at Men's and Women's Health, responsible for all things social media and .com. A lover of boxing, she spends most of the time in the gym or with her husband and daughter. She was previously a Digital Editor at GQ and Vogue magazine.
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