Let's take your charcuterie board from "cheat meal" to healthy, nutritious, and still delicious with these easy swaps! Navigating this Blog Post:
The Why
With the summer months quickly approaching, I know I can't be the only one looking forward to sitting on the balcony, enjoying a nice cold glass of white wine, and munching on a beautiful meat & cheese spread! Charcuterie boards are the perfect treat for sunny afternoons because you can fill them with so many different options, that there's a little something for every taste preference and let's face it: they're so pretty!
However, the types of options you fill your charcuterie board with can quickly make your spread go from healthy & nutritious to harmful and destructive.
I know, I know - that sounds a little dramatic. However, I hope that by the end of this blog post, I can convince you to skip the "regular go-to's" and choose healthier options for your charcuterie boards this summer!
The Quick Guide:
Meats: choose meats that don't contain nitrites, nitrates, and are preferably uncured, minimally processed, no antibiotics, and/or pasture-raised
Cheese: choose cheese made from goat's milk, sheep's milk, or from cows that were pasture-raised (100% grass-fed)
Fruits & Veggies: choose produce (including dried fruit) that's organic, or at the very least (if applicable) non-GMO
Spreads, Dips, Pickled & Marinated Options: choose ones that are organic and made without harmful oils (canola, soybean, safflower, etc)
Crackers & Bread: choose ones that are organic, gluten-free, sourdough, or at the very least, non-GMO
Honey: choose options that are organic, raw & unfiltered
The In-Depth Guide:
Meats
Choose meats that don't contain nitrites & nitrates, are uncured or minimally processed, never given antibiotics/hormones and are preferably pasture-raised.
Did you know that according to Consumer Reports, this Harvard research study found that increasing your "processed red meat intake by just half a serving a day raised the risk of dying" by THIRTEEN percent over the next EIGHT years?! [3] Half a serving...that's literally just one slice of bacon, or half a hotdog. Eating processed meat has been tied to cancer, type 2 diabetes, stroke, heart disease...and that's just to name a few.
This is definitely a topic that deserves more time and research, and I'll be doing a deep dive on it for a monthly swap, but for the purposes of this blog post, when choosing meat for your charcuterie board, it's best to choose meat that specifically states that it doesn't contain nitrites & nitrates, is uncured or minimally processed, and is from animals that were pasture-raised and never given antibiotics or hormones.
We know from March's Healthy Swap that there are many health benefits to eating red meat from cows that are pasture-raised / 100% grass fed as opposed to grain/corn fed and were never given antibiotics or hormones, and it's just as important to eat pork products from pigs that were raised that way, too.
Why are nitrites & nitrates so bad? Originally, they were added to meat as a preservative; they help keep bacteria off the meat and preserve the meat's deep red color. However, long story short, when you consume nitrates, they convert into nitrites, which can convert into either two things: nitric oxide (which is good, yay!) or nitrosamines (very bad). Interacting with protein, being exposed to high heat or the acidity in one's stomach all allow nitrosamines to form. Nitrosamines are carcinogens that cause liver and kidney cancer. [16]
Need more reasons to avoid nitrites & nitrates? Here's a list: may cause pancreatic, colorectal, breast, and bladder cancers, linked to Alzheimer's, increases risk of diabetes, impairs oxygen transport, and may harm your baby (too many nitrites/nitrates can cause "baby blue syndrome"). [1, 2]
There is research to suggest that no matter what kind you get, any & all types of processed meat are no good for you [3]. However, making an active effort to looking at the ingredients and avoiding nitrites & nitrates, as well as limiting your processed meat intake (this should definitely not be an every day thing), you can enjoy your charcuterie board knowing you made a healthier choice.
These are some of my favorite Trader Joe's choices when buying meat for charcuterie. Notice that the pepperoni and salami specifically state no nitrites & nitrates added, and uncured. Though it doesn't say that for the prosciutto, if you look at the ingredients on the back, it's just two ingredients: ham and salt.
Cheese
Choose cheese that is made from goat's milk, sheep's milk, or milk from cows that were pasture-raised (100% grass-fed).
If you read February's and March's Healthy Swaps, then you are already ahead of the game and know all about the incredible health benefits of eating dairy products from grass-fed cows. Isn't it crazy how grass-fed/pasture-raised dairy products not only taste better, but also have cancer-fighting components? And it's even crazier to me that people who may know this, still opt out for regular milk, butter, and cheese (which are products from cows that were exposed to a number of things, including glyphosate, which has been linked to causing cancer).
However, when it comes to digestion issues (like bloating) or being lactose-intolerant, and you'd like to stay away from cow's milk cheese, then definitely look into goat's milk or sheep's milk cheese.
In very simple terms, the predominant protein found in cow's milk is a known allergen (Alpha S1 casein) and hard on the human gut to digest. The predominant protein found in goat's and sheep's milk is Alpha S2 casein, which is a lot easier on the human body to digest and is less allergenic. This is why some people who are allergic to cow's milk can tolerate goat's milk and sheep's milk. (Oh and also? Less bloating!!)
Goat's milk is rich in selenium, which can help reduce the likelihood of cancer, thyroid & cardiovascular disease from developing. [7]
Goat's milk is also high in calcium, and contains other essential nutrients like copper, iron, riboflavin, potassium, zinc, magnesium, and phosphorous.
Goat's milk is less processed than cow's milk, because it's naturally homogenized and doesn't need anything extra to keep it from separating, like cow's milk does. [8]
Goat & Sheep dairy products are better for the environment, since goats and sheep require less water than cows and produce much less methane.
Sheep's Milk has "more than twice as much Vitamin C and double or triple the other essential vitamins," as well as "one third more energy" than cow's or goat's milk. [9]
These are some of my favorite cheeses to get from Trader Joe's (except the Kerrygold is from Amazon Fresh). The goat milk gouda is one of my favorites, with the spreadable vanilla goat cheese with wild blueberries coming in a close second. Notice the cheese that's from cow's milk are from grass-fed cows.
Fruits & Veggies
Whether it's fresh or dried, choose produce that is organic.
If you've ever tried growing your own produce, you know how big of a struggle it is to keep the critters off of your food, especially when it comes to fruit! The birds especially will get to the cherries & peaches on my parents' trees before they even have a chance to ripen, leaving us with little fruit to enjoy. Farmers growing produce on a mass scale obviously have the same problem, which is why so many different types of synthetic pesticides are used to keep bugs (and other critters) away, among other things. However, the cons for eating food sprayed with synthetic pesticides and the pros for eating organic should hopefully be enough to convince you to always choose organic.
Unfortunately, simply washing and even peeling your fruits & veggies doesn't always get rid of the pesticide residue. EWG (Environmental Working Group) found that pesticide levels were almost 20x higher than the limit EWG recommends to "protect children's health" in peeled oranges that weren't organic. [15] Can you imagine the amount of pesticide residue you'd eat on dried fruit, like apricots, when you're eating the skin directly?
Many other pesticides are linked to "cancer, hormone and metabolic disruption, obesity, and neurotoxicity in humans" [15] including brain damage in children [17].
People saw a "rapid & dramatic reduction in their urinary pesticide concentrations" when they switched to organic produce. [14]
Consuming organic produce over "conventionally grown" produce has been linked to a lower risk of Type 2 diabetes, lower BMI, lower incidences of non-Hodgkin lymphoma, and "improved fertility & birth outcomes." [14]
This study done on French adults found that eating organic foods lowered their cancer risk ("...eating a higher frequency of organic foods correlates to a 25% lower risk of cancer diagnosis") [18]
I know in some situations, "organic" isn't always an option, so I recommend checking out EWG's "Dirty Dozen" list. This list is updated every year, and shows the produce with the most pesticide residue found and are not safe to eat if they're not organic. If you can't find an organic option of a certain fruit or vegetable, I'd make sure it's not one of the "Dirty Dozen" options before you eat it. EWG also has a "Clean Fifteen" list, which are produce that had the least amount of pesticide residue found.
Spreads, Dips, Pickled & Marinated Options
Choose ones that are organic and not made with harmful oils (canola, corn, safflower, soybean, etc)
Those who read January's Healthy Swap already know!! And we can pat ourselves on the back for having cut out products with these types of oils since January! If you haven't read it yet, definitely check it out because it'll be more in-depth than this little snippet. However, here are some important takeaways from that blog post:
Most of these vegetable oils are genetically modified, chemically extracted (which damages the oil), and then bleached. This leads to higher oxidation (which creates free radicals) and trans fats.
Health issues linked to regularly consuming these GMO, damaged oils? Rapid aging and cellular damage (they literally age your skin at an accelerated rate, yikes!!), chronic inflammation, cancer growth, hypertension & stroke, diabetes, liver & kidney disruption, memory degradation, brain fog, and disrupting normal growth in children.
I love adding marinated artichokes, marinated olives, and different types of pickles to my charcuterie boards. I also love trying new mustards and spreads to eat with my meat & cheese as well. However, many of the mustards I've found (as well as the marinated artichokes) had canola oil as one of the main ingredients. Making sure that your pickled & marinated options are organic, and that your dips & spreads are at the very least non-GMO, and neither contain these harmful oils, allows you to get some healthy alternatives as well as awesome nutrients from healthy oils on your board! Check out that blog post for some oils that have great health benefits!
These marinated artichokes were the only ones at Trader Joe's that didn't contain a harmful oil like canola. Full disclosure: they're not organic, however! They're also not on the EWG's Dirty Dozen, and since most of the outside leaves have been removed, I considered them alright for myself to eat.
Crackers & Bread
Choose ones that are organic, gluten-free, sourdough, or at the very least, non-GMO
Gluten is a gelatinous, sticky protein found in most grains (particularly wheat), and it's usually added to bread or baked goods to make them wonderfully fluffy & chewy. However, like the Alpha S1 casein in cow's milk dairy, this protein is very hard for our bodies to digest, and symptoms can show up and/or persist for several days after consumption. We've also unfortunately done a lot of stuff to grain over time (genetically modifying, creating hybrid grains, etc) to try and improve it, and instead, we created a food that our bodies don't really know how to digest.
When you add in the fact that we douse our grains in pesticides & other chemicals, you realize very quick that those crackers & bread on your charcuterie board are probably going to cause a lot more problems for your gut than just bloating. This is why choosing organic and/or non-GMO is so important when it comes to grain products.
Along with major gut inflammation, gluten also can cause intestinal permeability, increased risk for autoimmune diseases, damage to the gut microbiome, brain fog, mental health issues, skin problems, and gastrointestinal symptoms [20]. And no, this doesn't just pertain to those with Celiac Disease.
On the other hand, though it contains some gluten, sourdough bread is an awesome choice for many reasons! First off, a lot of the gluten is actually broken down in sourdough, due to the extensive preparation it requires [22], so it's easier to digest.
Sourdough is also a good source of healthy bacteria, making it great for your gut microbiome. It contains essential nutrients & minerals that are usually filtered out of most other breads, and it can help your body with better mineral absorption.
On your next charcuterie board, why not swap out your crackers with organic, gluten-free ones or even organic sourdough toast? Not only will it be delicious with meat & cheese, but your body will thank you!
Honey
Choose options that are organic, raw & unfiltered
Who knew that something so sweet & tasty could also have great health benefits? After doing the research, I now have a small spoonful of organic, raw & unfiltered honey every day, and here's why I think you should choose it over conventional honey for your charcuterie board!
Weight Loss: raw honey can help with weight loss by lowering your blood sugar, lowering your serum triglycerides (fat that can build up and cause heart disease), and "activate hormones that suppress the appetite." [24]
Pollen Allergies: raw honey contains bee pollen, which can help give your immune system a boost, as well as help you build an immunity to pollen. [24]
Rich with Antioxidants: we know that we need antioxidants to help fight those free radicals we get from things like damaged oils. However, the antioxidants in raw honey do so much more! Polyphenols, for instance, are a strong antioxidant that can lower the risk of cancer & heart disease, and raw honey is full of them! One study found that people who added honey to their diet had a higher amount of polyphenols in their blood in just 29 days [24]! Most of the pollen and antioxidants in conventional honey are unfortunately filtered and processed out, so you're only getting sugar.
Naturally Helps Promote Sleep: having raw honey before you sleep helps with melatonin production, which not only can promote sleep but also helps your body recover and gives your immune system a boost.
Diabetes & Blood Sugar Management: it seems counterintuitive, but raw honey, as opposed to conventional honey, can actually help with healthy blood sugar levels, especially when it's paired with cinnamon. [24]
If you don't happen to finish all of your raw, unfiltered organic honey with your charcuterie, this article has a list of TWENTY other natural remedies you can use your honey for!
Well, there you have it! Now this summer you can enjoy your charcuterie boards knowing that they're not only delicious, but you're doing your family's health and everyone else's a favor by making all of these easy, nutritious swaps! I hope this blog post was helpful, and feel free to pass it along to those who you think would love this info too!
Links to Cited Articles
Here are the articles that I used for research to write this blog post.
What Are Nitrates? Reasons to Avoid Nitrates (and Better Alternatives), Dr. Axe
Sodium Nitrite Dangers You Can't Afford to Ignore, Rachael Link - Dr. Axe
Danger at the Deli: Regularly Eating Even Small Amounts of Cold Cuts, Including "Uncured" Products, Increases Cancer and Heart Disease Risk, Trisha Calvo - Consumer Reports
Have You Been Eating Processed Meat Without Realizing It? Heather Alexander - University of Texas MD Anderson Cancer Center
Association of changes in red meat consumption with total and cause specific mortality among US women and men: two prospective cohort studies, Yan Zheng, Yanping Li, Ambika Satija, An Pan, Mercedes Sotos-Prieto, Eric Rimm, Walter C. Willett, Frank B. Hu - The BMJ
Should You Really Care About Nitrate-Free Bacon? Here's Why It's Not What You Think, Dave ASprey
Health Benefits of Goat Cheese, Nourish by WebMD
Benefits of Goat Milk vs. Cow Milk, Dr. Thomas Cooke - Mt. Capra
Goat's Milk: An Easily Digestible and Hypoallergenic Option, Anna Petherik - IMGC
The Benefits of Goat Milk - Meyenberg
9 Surprising Goat Milk Health Benefits, John Staughton - Organic Facts
Milk Allergy Explained - Boston Cheese Cellar
EWG's 2022 Shopper's Guide to Pesticides in Produce, EWG Science Team
Dirty Dozen List: Are You Eating the Most Pesticide-Laden Produce? Leah Zerbe - Dr. Axe
Nitrosamine - Science Direct
Chlorpyrifos a Dangerous Pesticide Approved by EPA + 10 Ways to Avoid, Julie Goolsby - Dr. Axe
Does Eating Organic Foods Reduce Cancer? Researchers in France Say "Yes," Christine Ruggeri - Dr. Axe
Gluten Intolerance FAQ - Intolerance Lab
11 Ways Gluten Can Damage Your Health, PaleoLeap
How to Fix Your Gut, Ben Greenfield - Ben Greenfield Life
11 Reasons Why Everyone Should be Eating Sourdough Bread, A Bread Affair Bakery
Why Sourdough Bread Can Boost Your Longevity, According to a Registered Dietician, Brandy Pan - Well+Good
8 Raw Honey Benefits for Healing + 20 Popular Healing Uses, Dr. Axe
Why I Started "Healthy Swaps" for 2022
I've always found when wanting to make a major health or lifestyle change, it's easier to take it in little steps than to try and make a massive change on the spot. Mastering little steps has always been more successful in making the change a lasting habit for me, as opposed to a temporary phase. I've had friends ask me about my diet & eating habits, and as soon as I tell them, they come back with different variations of "Oh that's too hard," "That's so much work," and "I could never do that!"
Believe me, when I started down this path to a healthier lifestyle, I felt the same way! When I have food or beauty/household products that I love, I never want to give them up. However, slowly but surely, I made little changes here & there and now, it's a lifestyle I'm happy to embrace. Sure, it's still very hard some days to make the healthier choice, even with the research I'm learning on why [insert food/product] is bad for you, but it's definitely not as hard as it used to be and I'm still striving to improve every day.
So this year I decided to create the Healthy Swaps series! Every month, I will post a new blog post with a simple swap to make, and with these small changes made every month, we can be living a healthier lifestyle by the end of the year!
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