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Smoked Salmon Board for One

Crafting a nourishing charcuterie-style board for one is an easy way to create a simple meal for managing
weight with nutrients to promote sleep!

This trendy “board” meal requires no cooking and packs in a delicious combination of protein, fiber, and
phytonutrient-rich foods that also provide healthy omega 3 fats, melatonin, and tryptophan, all to help
you get good sleep.

Active Prep Time: 15 mins ∙ Serves: 1

Here is a quick list of foods that help promote sleep:
  • Omega 3’s: seeds, nuts, fatty fish, edamame, leafy greens
  • Melatonin occurring naturally in foods: fish, seeds, nuts, whole grains (oats, barley), fruits & veggies (grapes, pomegranate, broccoli, asparagus, tomatoes)
  • Tryptophan food sources: whole grains, pumpkin seeds, peanuts, turkey, tuna, lamb, eggs, milk, soybeans

Charcuterie boards are an easy way to pull together a healthy, satisfying, and balanced meal that you
can tailor to your own tastes of course. This one features the goodness of smoked salmon, crisp broccoli
florets, grape tomatoes, walnuts, shelled pumpkin seeds, and whole grain crackers. Elevate the
experience with a homemade dill dip made from plain nonfat Greek yogurt, minced garlic, and fresh dill.
The recipe is easily scalable – double, triple, or quadruple the quantities for convenient lunches
throughout the week, ideal for arranging in bento boxes or divided food storage containers.


2 ounces smoked salmon
1 serving (3–5) whole grain crackers
1 cup broccoli florets
1/2 cup grape tomatoes
2 tablespoons shelled walnuts
2 tablespoons shelled pumpkin seeds (pepitas)

Dill-Yogurt Dip
1/4 cup plain nonfat Greek yogurt
1 clove garlic, minced
1 sprig of dill, finely chopped
Salt and pepper, to taste


Arrange the smoked salmon, crackers, broccoli florets, grape tomatoes, walnuts, and pumpkin
seeds on a slate board, cutting board, or in the individual compartments of a bento box / divided
lunch container.

Create the dill dip by mixing together Greek yogurt, garlic, and dill. Season with salt and pepper to
taste. Serve alongside the salmon board for dipping vegetables and spreading on crackers to top
with salmon.

Helpful Tips

The dill dip tastes even better the next day or up to 4 days after preparing. If you purchase
enough ingredients, you can box and refrigerate several of these boards for multiple lunches
throughout the week. You can easily quadruple the dip recipe using 1 cup of yogurt, 4 cloves of
garlic, and 4 sprigs of dill.

Calories per serving: 430 ∙ Fat: 22g ∙ Net Carbs: 24g ∙ Fiber: 7g ∙ Sugars: 9g ∙ Protein: 29.5g