THESE TASTY RECIPES CAN HELP KEEP YOUR TEETH STRONG
Looking for delicious recipes that can help keep your teeth healthy, and your waistline in check? The Bela Family Dentistry of Newberry has a few suggestions.
When it comes to caring for your teeth, the basics are an excellent place to start. The 2-2-2 rule, for example, is a great rule of thumb that includes brushing (and flossing!) for two minutes twice a day and seeing your dentist two times a year. This is just the foundation, though. A well-balanced diet and good eating habits can help ensure your teeth stay healthy year-round.
Here are some food options that can help promote healthy teeth and gums—and they taste great!
#1. TERIYAKI SALMON
Unlike traditional teriyaki dishes that may have lots of sugar and acid, this one calls for a modified version, which significantly reduces any damage to your tooth enamel. The dish is Paleo, meaning it’s grain-free, which can help reduce your starch intake. Plus you get the heart-healthy benefits of succulent salmon!
WHAT YOU’LL NEED:
- 1/3 cup of fermented gluten-free tamari sauce (you can also substitute for coconut aminos)
- 1/4 cup of raw honey
- 2 tbsp of coconut vinegar
- 1 1/2 tsp of arrowroot flour
- 2 tbsp of coconut oil, divided
- 2 bell peppers, seeded and sliced thinly
- 16 oz of wild salmon, cut into four pieces
- 5 green onions, chopped
- 1 tbsp of sesame seeds (optional)
INSTRUCTIONS:
In a small saucepan, combine the tamari sauce, raw honey, coconut vinegar, and arrowroot flour over low heat. Stir until thickened, for about five minutes.
While that is cooking, heat a large skillet over medium heat for approximately two minutes. Add the first tablespoon of coconut oil to coat the surface evenly. Start with the bell peppers, and cook for 5-7 minutes, or until edges start to brown. Set aside.
Now cook the salmon, skin-side down. For about 3-4 minutes, don’t flip or otherwise disturb the salmon; let it rest on the hot pan so the skin has a chance to crisp up. Once the edges have started to turn golden brown, use a spatula to flip the salmon. Let it sit, unbothered, for another 3-4 minutes.
Serve the salmon over a bed of fried cauliflower rice, and top with green onions and sesame seeds.
#2. BRAISED CARROTS (WITH CAPERS)
Carrots are a great vegetable to incorporate into your daily or weekly meals! When eaten raw, they help to clean plaque off the surface of your teeth. They also have excellent health-boosting properties when eaten cooked, like in this recipe. The capers add a bit of extra oomph to the dish, but you can omit them if they’re not your kind of oomph.
WHAT YOU’LL NEED:
- 2 tbsps of olive oil
- 12 large carrots
- 12 cloves of garlic
- ½ tsp of salt
- ½ tsp of ground black pepper
- ½ cup drained capers (optional)
INSTRUCTIONS:
Start by peeling the carrots and chopping them up. The recipe calls for small pieces (think baby carrots), but they can be served as rounds if you prefer!
Heat the oil in a large skillet. Next, chop your garlic into thin slices, and then add to skillet.
Cook these until fragrant, and then add the carrots and cook on low heat. Add salt and pepper to taste. Cook the carrots until tender, about 8 – 10 minutes, and then toss in the capers and serve!
#3. CHEESY ZUCCHINI BITES
A great trick for getting kids (and picky adults) to eat their veggies is to just sprinkle some calcium-rich cheese on them! Plus, since calcium helps promote healthy teeth and bones, this recipe is 100% dentist-approved! Since it’s so easy to prepare, it also makes for a great dish to cook with your kids. Serve as a snack or a side dish and watch it disappear.
WHAT YOU’LL NEED:
- 2–3 zucchinis, depending on how many people you are serving
- 1 cup of grated Parmesan cheese
- ½ tsp of black pepper½ of garlic salt
- 1 tbsp of olive oil
INSTRUCTIONS:
Preheat your oven to 425* F. In the meantime, coat a baking sheet with olive oil.
Thoroughly wash your zucchini before prepping it. Once the zucchini is clean and dry, cut into quarter-inch-thick rounds and place onto the baking sheet. Be sure the rounds are not overlapping or touching.
Sprinkle each zucchini round with pepper and garlic salt, before topping with parmesan cheese (about a tsp for each).
Bake for 15-20 minutes, or until the cheese is a gooey golden brown.
Serve and enjoy!
#4. CREAMY CAULIFLOWER SOUP
Cauliflower is all the rage among foodies these days, and your dentist is definitely on board! Cauliflower is often used as a starch substitute, meaning it can replace carbs like potatoes and pasta. Since too much starch can promote unhealthy bacteria development in your mouth, this versatile substitute is an excellent addition to any kitchen. This creamy cauliflower soup is a play on the classic favorite, potato soup, and tastes just as good (if not better!).
WHAT YOU’LL NEED:
- 1 head cauliflower
- 1 tbsp of extra virgin olive oil
- 3 cloves of garlic
- 4 tbsps of butter
- 4 slices of bacon
- 1 cup of celery
- 1 cup carrots
- 1 medium yellow onion
- 1 medium red potato
- 4 sprigs of fresh thyme
- 1 bay leaf
- 1-2 tsp of salt to taste
- 4 cups of chicken (or veggie) broth
- 1 cup of whole milk
- 2 cups of shredded cheddar cheese (sharp is recommended, but any type will work)
- 1/4 cup of each: bacon pieces, green onions, and/or fresh thyme (optional)
INSTRUCTIONS:
Preheat your oven to 425* F.
Next, prep your veggies and bacon by chopping them up. This includes cauliflower, potato, celery, carrots, onion, and garlic. Toss the cauliflower with olive oil and sprinkle with a pinch of salt.
Roast the cauliflower in the oven on a baking sheet for about 25 minutes, or until the edges have browned slightly. While this cooks, start the soup.
In a large dutch oven (or soup pot), start on medium heat and add the butter. Once melted, add the chopped bacon. Cook for 5-7 minutes, then add the carrots, celery, and onions. Once the onions are translucent, incorporate the potato, garlic, thyme, bay leaf, and salt. Stir for 1 minute, or until the garlic is fragrant.
Once the roasted cauliflower is out of the oven, add to the dutch oven. Pour in the chicken or veggie broth and top with milk. Bring to a boil. Once boiling, cover and reduce to a simmer. Simmer for 30 minutes.
Once finished, turn off the heat and remove the thyme sprigs and bay leaf. Using an immersion blender (or a regular blender), puree the soup until smooth. It should still be somewhat hot. If not, turn the heat on low for the next step.
Once fully immersed and creamy, add two cups of shredded cheese and whisk until it melts fully.
Serve immediately and top with green onions, bacon, fresh thyme, or more cheese.
#5. AVOCADO YOGURT DIP
This party-favorite pairs perfectly with sliced veggies and it’s quick enough to make any time of day!
WHAT YOU’LL NEED:
- ½ cup of plain Greek yogurt
- 2 ripe avocados, peeled and pitted
- 1 clove of garlic, minced
- 3 tbsp of chopped cilantro
- 2 tbsp of fresh lime juice
- ¼ tsp of ground cumin
- Salt and pepper, to taste
- Carrot sticks, celery sticks, and bell pepper strips (for dipping)
INSTRUCTIONS:
Prep your ingredients. Then add the yogurt, avocados, garlic, cilantro, lime juice, and cumin to a blender or a food processor and mix. Add salt and pepper to taste.
Serve in a bowl with your favorite veggies!
NEED ADVICE FROM EXPERIENCED DENTISTS?
At Bela Family Dentistry of Newberry, we work hard to ensure each patient enjoys a personalized experience with the experienced team at our Newberry office!
Whether you’re looking for dental health services, like cosmetic or restorative treatments, or have a couple questions about your daily oral regimen, we’re here to help.
New patient? Not a problem! Contact us today for a comprehensive evaluation.
