Mediterranean Snack Board for Two

This isn't really a recipe – it's more of an assembly job. But it's become our go-to for those afternoons when Xing is hungry but not meal-hungry, or when we're watching something on telly and want to nibble without wrecking the evening reading.

The beauty of a snack board is that you can pick and choose what you fancy, and because everything's high-protein or high-fat, it doesn't spike blood sugar. It feels like a treat without being one.

Ingredients

Proteins:

• 80g hummus (check the label – some brands add sugar)
• 60g feta cheese, cubed
• 4 slices prosciutto or serrano ham
• 2 hard-boiled eggs, halved

Vegetables:

• 1 small cucumber, sliced into sticks
• 10 cherry tomatoes
• 1 small red pepper, sliced
• A handful of pitted olives (about 40g)

Extras:

• 30g almonds or walnuts
• 2 tbsp pumpkin seeds
• 4–6 wholegrain crackers (optional – watch the portion)
• A drizzle of olive oil and a sprinkle of za'atar or dried oregano

Method

1. Boil the eggs – If you haven't got hard-boiled eggs ready, put two eggs in a pan of cold water, bring to the boil, then simmer for 8 minutes. Drain, run under cold water, peel, and halve.

2. Prep the veg – Slice the cucumber and pepper into sticks. Halve the cherry tomatoes if they're large.

3. Arrange everything – Get a large plate or wooden board. Spoon the hummus into a small bowl and place it on the board. Arrange the feta, prosciutto, eggs, vegetables, olives, nuts, and seeds around it. Make it look pretty if you're in the mood, or just pile it on if you're not.

4. Add the extras – Drizzle a little olive oil over the hummus and sprinkle with za'atar or oregano. If you're including crackers, tuck them in at the side.

5. Serve – Put the board in the middle of the table and graze. No rules, no pressure.

Why This Works for GD

Every component of this board is low-GI. The hummus has some carbs from the chickpeas, but it's balanced by the tahini and olive oil. The cheese, eggs, and ham are pure protein and fat. The vegetables add fibre and crunch without affecting blood sugar. The nuts and seeds provide healthy fats and keep you full.

If you skip the crackers entirely, this is almost zero-carb. If you include them, stick to 2–3 crackers max and choose wholegrain or seed-based ones.

Xing's readings after this are always stable, and she doesn't get the "I'm still hungry" feeling that comes with high-carb snacks.

Dad Notes

The first time I made this, I bought a fancy artisan hummus that turned out to have honey in it. Xing's reading spiked. Now I always check the label – plain hummus should just be chickpeas, tahini, lemon, garlic, and olive oil.

If you're not a fan of olives, skip them. Xing loves them, I can take or leave them. The board works either way.

Hard-boiled eggs are a lifesaver for snack boards. I boil a batch of six at the start of the week and keep them in the fridge. They last for up to a week and you can peel them as you need them.

One afternoon I ran out of hummus and used tzatziki instead. Also brilliant. Just make sure it's the full-fat version, not the low-fat stuff with added sugar.

Variations

• Add avocado: Half an avocado, sliced, is a great addition. Drizzle with lemon juice to stop it going brown.
• Swap the cheese: Use halloumi (griddled if you have time), mozzarella, or goat's cheese instead of feta.
• Make it Spanish: Use manchego cheese, chorizo slices, and marcona almonds for a Spanish twist.
• Add smoked salmon: A few slices of smoked salmon make this feel even more special.

Storage

This is best assembled fresh, but you can prep components ahead:

• Boil the eggs and store them unpeeled in the fridge for up to a week.
• Slice the vegetables and store in an airtight container for up to 2 days.
• Keep the hummus, cheese, and ham in their original packaging until you're ready to assemble.

Don't assemble the board more than an hour before eating, or the vegetables will start to look sad.