Healthy Hosting Made Easy

A Simple Fruit & Cheese Tray That Works for the Party and the Week After

Most party food is designed to look fun in the moment—and leave you feeling sluggish, bloated, or craving more later. Chips, dips, and sugary desserts may be everywhere, but they’re rarely satisfying and often derail how you want to feel the next day.

A simple fruit and cheese tray is one of the easiest ways to support your health at a gathering without making a big deal out of it. It’s colorful, familiar, naturally balanced, and—best of all—fits seamlessly into real life if there happen to be leftovers. In fact, hoping for leftovers can be part of the plan.

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Why Fruit and Cheese Works So Well at a Party

Pairing fruit with real cheese is a simple example of balanced eating:

   •   Fruit provides natural carbohydrates, fiber, hydration, and antioxidants

   •   Cheese adds protein and fat, which slow digestion and support satiety

Together, they help stabilize blood sugar and prevent the “snack spiral” that often happens when parties are built around ultra-processed foods and sugary dips.

One helpful tip: skip the dips. Many fruit dips and cheese spreads are loaded with added sugars, seed oils, and fillers. Let the food stand on its own—most people enjoy it just as much, if not more.

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The Best Part? Leftovers That Actually Support Your Week

Maybe if there are leftovers… that’s all the better.

Unlike most party snacks, these foods don’t need to be “used up quickly” or written off as a splurge. They can easily become:

   •   Quick post-workout fuel

   •   Easy snacks between meals

   •   Simple additions to breakfasts or lunches

Instead of triggering guilt, leftovers become a form of support.

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Fruit & Cheese Tray Ingredients

This tray was intentionally simple and low-fuss:

Cheese

   •   Gouda cheese, cubed

   •   Havarti cheese, cubed

Fruit

   •   Red grapes (kept in clusters)

   •   Green grapes (kept in clusters)

   •   Pineapple cubes (store-bought, pre-cut)

   •   Strawberries, left whole with green tops on

No chopping marathons. No peeling. No complicated prep. Buying pre-cut pineapple is a practical choice, not a shortcut to feel bad about.

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Health Benefits of These Ingredients

Grapes

   •   Provide quick energy and hydration

   •   Contain antioxidants that support heart and metabolic health

   •   Pair well with cheese to prevent blood sugar spikes

Pineapple

   •   Rich in vitamin C and bromelain, which supports digestion

   •   Naturally sweet, making it a great alternative to dessert-style foods

   •   Easy to blend into smoothies or protein shakes

Strawberries

   •   High in fiber and antioxidants

   •   Lower in sugar than many fruits

   •   Leaving the tops on reduces prep and adds visual appeal

Gouda & Havarti

   •   Provide protein and fat for satiety

   •   Support muscle recovery when paired with carbohydrates

   •   Help make snacks feel complete rather than “snacky”

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How to Use Leftovers During the Week

If you’re intentional, this tray can support you for days after the party.

Post-Workout Snacks

   •   Fruit + cheese together help replenish glycogen and support muscle recovery

   •   Especially helpful after strength training or long walks

Protein Shakes & Smoothies

   •   Pineapple and strawberries blend beautifully into protein shakes

   •   Add to whey or unflavored protein powder for natural sweetness

   •   You can also combine fruit with ice water for a quick recovery drink

Breakfast or Snack Bowls

   •   Combine fruit with unflavored Greek yogurt or cottage cheese

   •   Add a pinch of cinnamon or vanilla extract if desired

   •   Balanced, filling, and blood-sugar friendly

Mid-Morning or Afternoon Snacks

   •   Grapes and cheese are an easy grab-and-go option

   •   Helps prevent late-day energy crashes and impulsive snacking

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Why This Approach Supports Real Food Recovery

This is what sustainable eating looks like:

   •   No “on-plan vs off-plan” mindset

   •   No special party rules

   •   No pressure to be perfect

It’s food that works in real life—at celebrations, during the week, and in recovery from sugar and ultra-processed foods.

Simple ingredients. Minimal fuss. Food that feels good before, during, and after the event.

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If you’re looking for more ways to move away from sugar and ultra-processed foods while still enjoying your life, find out more at realfoodrecovery4u.com 🌿

Shrimp Corn Chowder

Ultra-Simple Shrimp & Corn Chowder (Loaded with Vegetables)

One of the most important skills in recovery from ultra-processed foods is learning how to make meals that feel abundant, satisfying, and flexible—not rigid or perfect. This shrimp and corn chowder does exactly that. It’s built with real, single-ingredient foods, uses an entire can of coconut milk so nothing goes to waste, and allows you to adjust the texture based on your preference. This is nourishing, grounding food that supports fullness, steadier energy, and trust with eating.

Servings: 6

Ingredients

   •   2 lbs shrimp, peeled and deveined

   •   1 tablespoon olive oil or avocado oil

   •   1 medium onion, diced

   •   1 full head of celery, trimmed and diced

   •   4–6 carrots, diced

   •   2 cloves garlic, minced

   •   Dash of cayenne pepper

   •   2 lbs potatoes, diced

   •   4 cups low-sodium chicken or vegetable broth

   •   1 can (13–14 oz) light coconut milk

   •   2 cups corn (fresh or frozen, already cooked)

   •   ¼ cup nutritional yeast

   •   Salt and pepper, to taste

Optional garnish

   •   Sliced green onions

   •   Finely diced red bell pepper

Instructions

1. Heat oil in a large pot over medium heat. Add onion, celery, carrots, garlic, and a dash of cayenne pepper. Sauté until vegetables are softened and fragrant, about 5–7 minutes.

2. Add diced potatoes, broth, salt, and pepper. Bring to a boil, then reduce heat and simmer 12–15 minutes, until potatoes are very tender.

3. If you prefer a thicker soup, use a spoon or potato masher to gently mash some of the potatoes directly in the pot.

4. Lower heat and stir in shrimp, corn, coconut milk, and nutritional yeast. Simmer gently for 3–5 minutes, just until shrimp are pink and cooked through.

5. Taste and adjust seasoning. Serve topped with green onions and red bell pepper if desired.

Approximate Macros (Per Serving – 6 Servings Total)

Macros are estimates and meant for education, not perfection.

   •   Calories: ~365–395

   •   Protein: ~37–42 g

   •   Fat: ~11–14 g

   •   Carbohydrates: ~26–30 g

   •   Fiber: ~4–5 g

Why This Is a Good Choice in Recovery

   •   High-quality protein supports satiety and more stable blood sugar

   •   Carbohydrates come from real, grounding foods like potatoes and corn

   •   Healthy fats from coconut milk help meals feel satisfying without heaviness

   •   Large vegetable volume increases nourishment, fiber, and fullness

   •   Flexible cooking techniques reinforce confidence and reduce rigidity around food

This is the kind of meal that feels enough—and that feeling is foundational in recovery from ultra-processed foods.