There are many foods that can damage your dentition, but there are also many foods that are teeth-friendly. How do you combine each individual tooth-boosting food to create entire meals that are good for your oral health? Fortunately, the American Academy of Cosmetic Dentistry recently created a free e-book, Recipes for a Healthier Smile that does this for you. Check out some of our favorite recipes from the e-book below, and then check it out yourself for more recipes and to find out why each ingredient is good for teeth.
Breakfast: Seed Cereal
Equal amounts, about ½ cup each:
- Raw almonds
- Raw pumpkin seeds
- Raw sunflower seeds
- Raw sesame seeds, Note: (¼ cup is adequate)
- Apple juice, organic preferred
- ¼ teaspoon sea salt
*May substitute raw cashews for any of the nuts
- Place the seeds and nuts in a glass bowl.
- If desired, you can use this on top of oatmeal.
Lunch: Broccoli with Wasabi Sour Cream Sauce
- 1 bunch broccoli, about 3 stalks, organic preferred
- Wasabi sour cream sauce
- Wash and trim broccoli.
- Slice the stems diagonally into bite-size pieces, and the flowerets into medium size bites.
- Steam broccoli in a vegetable steamer until tender crisp (about 8 minutes).
- Place steamed broccoli into a serving bowl, serve with Wasabi Sour Cream sauce.
Dinner: Shiitake Mushroom Chicken with Millet
- 1 ½ pounds chicken breast, organic preferred, hormone and antibiotic free
- 2 teaspoons sea salt, Himalayan or Celtic
- 1 Tablespoon coconut oil
- 2 cloves garlic, chopped; or ½ teaspoon garlic powder
- ¼ pound fresh shiitake mushrooms, washed, trimmed and patted dry. Remove the tops and slice, finely chop the stems.
- 1 small onion, chopped
- 2 large sprigs fresh rosemary, removing the leaves from the stem; or 2 teaspoons dried rosemary
- 3 – 4 green onions, trimmed and sliced diagonally; 1 medium onion
- ½ cup fresh pea pods, washed, trimmed, sliced diagonally (optional)
- ½ cup sliced red pepper (optional)
- ¼ cup white wine, dry preferred
- 1 cup fresh or prepared chicken broth
- 1 Tablespoon butter, organic or Ghee
- 2 Tablespoons fresh coarsely chopped parsley; or 1 scant Tablespoon dried parsley
- ½ teaspoon freshly ground black pepper
- Wash and scrape chicken.
- Pierce each chicken breast with a sharp knife 10-12 times.
- Pound each chicken breast down to ¼ – ½-inch thickness with a mallet, as evenly as possible.
- Cut each breast in half.
- Sprinkle chicken with sea salt and garlic powder if desired.
- Heat coconut oil in skillet over medium heat. When oil is hot, add chicken, mushrooms and onions, and fresh garlic.
- Sauté chicken, mushrooms and onions about 5-7 minutes or until lightly brown.
- Turn chicken to brown both sides, cooking for an additional 5-7 minutes, making sure juices in the thickest part run clear. Place chicken breasts in a baking dish and cover to keep warm.
- In your skillet with the mushrooms and onions, add rosemary, green onions, pea pods and red pepper.
- Stir in the wine to loosen cooked juices in the pan.
- When the wine is slightly reduced, add the broth. Cook until the liquid is reduced by half.
- Stir in butter or Ghee.
- Add the chicken and bring back to serving temperature.
- Sprinkle with freshly ground pepper and serve.
Dessert: Strawberry Lemon Sorbet
- 1 quart fresh, ripe strawberries (organic preferred), washed and stemmed
- 5-10 drops stevia to taste
- ¼ cup lemon-flavored seltzer (or plain seltzer with 2 drops pure lemon essential oil)
- Place the fresh strawberries in the freezer to harden.
- Blend the frozen strawberries and pulse until fruit is reduced to chunks.
- Add seltzer (and lemon oil if using) and 5 drops of stevia.
- Blend until smooth.
- Add more Stevia if desired.
- Place in freezer for several hours, stirring about every half hour. The sorbet is ready to serve when it is firm and can be scooped with a spoon.
wow! What a recipe chart! I think, they are not only good for teeth, but also good for entire health.
Thanks for the recipes. Going to try one out this weekend.
And if it’s a good meal for your teeth it’s probably a good meal for the rest of you! It’s really amazing how much of an impact the food we eat can have on every single aspect of our overall health. Food that is good for you and your teeth can still taste great!
That IS great, Joe, and we are happy to help spread the word about it! Thanks for stopping by!
I don’t even know how I ended up here, but I thought this post was pretty good. hope you can post about Washington DC Endodontists,thanks.
Thanks for stopping by, Sherkyn!