If you are an avid Instagram scroller or Pinterest browser, you’re likely familiar with beautiful images of butter boards. Potentially the latest food trend, butter boards are exactly what they sound like: a lot of butter on a board. People spread softened butter over a cutting board or cheese platter, and decorate it with toppings of your choice, including honey, dried fruit, nuts, or herbs. And you cannot forget the second most important ingredient: bread.
Butter boards sound incredibly amazing, especially with the addition of radishes, carrots, or other dippable veggies. The only problem is that butter isn’t the healthiest dip, especially if you continue to go back for bite after bite. Not only is butter high in calories, but it is also rich in saturated fat, which is not conducive to heart health. About one tablespoon of butter contains seven grams of saturated fat, and the chances of you exceeding that serving are very high if a butter board is in front of you.
Not for nothing, butter boards may not be the most sanitary of dipping boards, considering that the likelihood of double-dipping is high. A high amount of saturated fat with a side of bacteria is not the greatest thing to walk away with! So rather than miss out on the fun of dipping boards, here are a few suggestions to make them more nutritious. Plus, these other dipping suggestions are much more nutritious and visually appealing! As a final reminder, accompany your board with serving utensils to minimize germ-spreading.
Babaganoush Board
The main ingredient in babaganoush is eggplant, which is a rich source of antioxidants, vitamins A & C, phytochemicals, fiber, potassium, and other minerals. Fruit fiber (yes, eggplant is technically a fruit) has been linked to improved weight control and healthy aging. Fiber also supports gastrointestinal health and may reduce the risk of heart disease. Eggplant is also very low in calories, with one cup containing about 20 calories. After spreading your board with babaganoush, sprinkle the board with figs or dates, pistachios, pomegranate seeds, mini sweet bell peppers, cucumber slices, and pita chips.
Nut Butter Board
Although they may have the word “butter” in their name, nut butters couldn’t be more different. Almond butter, cashew butter, and walnut butter are all rich in plant protein and unsaturated fats that help your heart, instead of harming it. The only reason that you’d have to avoid a nut butter board is if you have a nut allergy. Research points to the fact that tree nuts offer a wide range of health benefits. Not only may nut butters help manage body weight and improve cognitive function, but they may also improve gut microbiome and blood sugar levels. Be sure to choose natural nut butters that are free of added sugars and preservatives. Additionally, watch your portions because the calories in nut butters add up quickly.
Hummus Board
Similar to babaganoush and nut butter, hummus supplies the body with fiber, plant protein, and a range of antioxidants that may help reduce cholesterol. The health benefits come from chickpeas, which are the primary component of hummus. The only way that hummus becomes unhealthy is if you purchase a lot of store bought varieties. Packaged hummus tends to contain preservatives, excess sodium, and artificial flavors. Fortunately, hummus is very easy to make at home and you can incorporate different ingredients as well. Make a bright red beet hummus or blend the chickpeas with some avocados! Whatever you do, don’t forget to drizzle some lemon juice and tahini over the board. Serve with pita, fresh vegetables, nuts, crackers, and more.
Avocado Board
Take your avocado toast to the next level by spreading avocado all over a board. Just as creamy as butter, avocado is rich in heart-healthy fats instead of saturated fat. According to food data, avocado provides almost 20 vitamins and minerals, including magnesium, potassium, B vitamins, and vitamins C, E, and K. In addition to being an excellent source of fiber, avocado helps you absorb fat-soluble vitamins. A 2020 report found that the fats in avocado may help reduce your risk of cardiovascular disease. Avocado’s mild, buttery flavor pairs great with so many things. Add black beans, cilantro, tomatoes, diced red onion, a drizzle of lime juice, and whole-grain tortilla chips and you’ve got yourself a board!
