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.