Mediterranean Plate

Hello! After a quick hiatus from writing, I’m back! You know what’s better than a nice plate of cured meats, pickled vegetables, crackers, seven different cheese and a bold glass of red wine?

No, seriously. I’m asking what’s better, because I don’t know what the answer to that question is. I guess maybe all of that without the threat of cancer or heart disease would be nice. Cue Mak’s mediterranean charcuterie board.

If you don’t live on 1600 Under A Rock Road, then you already know the Mediterranean diet has several health benefits and potentially increase one’s life expectancy. This diet is inspired by the meal patterns of those living along the Mediterranean coast (think: Greece, Southern Italy, and Spain). It is rich in fruits, vegetables, healthy fats such as olive oil, olives and nuts, and low in saturated fats. Yes, these countries also produce some of the best wine in the world so there is definitely room for this in the Mediterranean diet.

My featured charcuterie  board is inspired by these coastal European countries. Instead of a board laden with saturated fats, cured meats filled with sodium and nitrates, and acid-producing pickled foods, this board is filled with nutritious swaps that won’t make you miss the other stuff. The key is picking a low-fat cheese, fresh fruits and vegetables, and a lean, clean protein source. I opted for nitrate-free, low-sodium smoked salmon from…you guess it, Trader Joe’s. You can use sliced turkey or even marinated and grilled portobello mushrooms instead of salmon. Finish it off with a crusty, whole grain bread, olive oil and balsamic vinaigrette and a nice glass of red wine. Limit your glass of wine to just 5 fl. oz and your within the range to reap the benefits from the antioxidants.

This particular board appears to resemble more of a deconstructed lox bagel because that’s what I wanted at the time. Stay tuned for other great board ideas in the future and how they fit in to a Mediterranean diet.



  • whole grain baguette
  • low-sodium, nitrate free smoked salmon
  • tomatoes, sliced
  • red onion, sliced
  • cucumber, sliced
  • spreadable cheese (I used goat cheese)
  • olive oil
  • balsamic vinaigrette
  • capers (optional)


  • Place everything on a board and enjoy!

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