5 Quick & Easy Recipes for Strong, Healthy Teeth

We all know to avoid certain foods (looking at you, sugar) to keep our teeth clean and healthy. But did you know that there are certain foods that you should be eating to make your teeth stronger?

Poor oral hygiene often results in periodontal (gum) disease. Gum disease can be a contributing factor to several systemic diseases, including cardiovascular disease (heart attack and stroke), diabetes, inflammation and certain types of cancer.

The harmful bacteria that cause periodontal disease can travel from your mouth to your heart via the bloodstream and lead to a heart attack. In diabetic patients, harmful bacteria increases sugar levels in the body, making it difficult to achieve a healthy blood glucose level. More recent research has found that men with periodontal disease were more likely to develop kidney cancer, pancreatic cancer, and blood cancers.

StoneCreek Dental Care in Alabama has compiled five quick and easy recipes that will help keep your teeth strong, vibrant and healthy for years to come (when combined with proper brushing and flossing, of course)!  

Spinach, Tofu and Sesame Stir-Fry

Description: Lean protein like tofu contains phosphorous, which works with calcium to strengthen teeth. Dark, leafy greens like spinach are high in calcium and folic acid, as well as other essential vitamins and nutrients. Sesame seeds have calcium and magnesium, and can reverse tooth decay by remineralizing your teeth’s enamel. The ginger in this recipe also has anti-inflammatory properties — consider spicing up your diet with this delicious flavor! And if you’re just not into tofu, don’t worry — substitute chicken instead.

Serving size: 4

Prep time: 25 minutes

Ingredient List

  • Canola oil
  • 1 Tablespoon
  • Tofu, diced
  • ½ Pound
  • Garlic clove, minced
  • 1 Large
  • Grated or minced fresh ginger
  • 1 Teaspoon
  • Red chili flakes
  • ¼ Teaspoon
  • Soy sauce to taste
  • Baby spinach, rinsed
  • 1 6-ounce bag
  • Toasted sesame seeds
  • 2 Tablespoons
  • Sesame oil
  • 1 Teaspoon

Instructions

1.     Heat canola oil in a large skillet or wok; add tofu and cook for 3 to 5 minutes.

2.     Add ginger and garlic and cook for an additional minute. Add soy sauce to taste.   

3.     Add spinach and cook until wilted (about 1 minute). Add sesame seeds and more soy sauce to taste. Remove from heat.

4.     Combine with desired grain (e.g., brown rice) or noodles.

 

Sheet Pan Salmon with Crispy Kale (Source: Buzzfeed)

Description: Salmon is one of the best foods for your teeth — it’s high in Vitamin D, which aids your body in the absorption of calcium. Kale, like spinach, is another dark, leafy green with calcium and folic acid. Did you know that folic acid can help treat periodontitis (gum disease) in pregnant women? As an added bonus, this one-pan dish makes for easy clean-up!

Serving size: 4

Prep time: 20 minutes

Ingredient List

  • 1 bunch kale, stems removed, leaves thinly sliced
  • 5 Cups (approx.)
  • Kosher salt and black pepper
  • Canola oil
  • 4-oz. salmon fillets
  • 1 Tablespoons Dijon mustard
  • ½ Tablespoon Honey
  • 1 Tablespoon Red Onion, chopped
  • 1 Medium 1 Lime

Instructions

1.     Preheat the oven to 450°. Season salmon with salt and pepper.

2.     Place the salmon fillets on top of the vegetables. Roast in the oven for 8 to 10 minutes, until the salmon is cooked through.   

3.     Combine the honey, canola oil and Dijon mustard in a large bowl. Add the kale and onion, season with salt and pepper, and toss to coat the vegetables in the honey-Dijon. Spread the vegetable mixture on a baking sheet.

4.     Serve with lime wedges.

Sweet Potatoes Stuffed with Broccoli and Feta (Source: Health.com)

Description: Sweet potatoes contain vitamin A, which helps to prevent dry mouth. The nutrients in sweet potatoes also help combat free-radicals, which damage cells in the body. Crunchy broccoli is a nutritional all-star that contains vitamin B, vitamin C, magnesium, beta-carotene and zinc. Finally, cheese is also surprisingly beneficial to your teeth! It is loaded with vitamin C, and is thought to protect your teeth from harmful acids.

Serving size: 2

Prep time: 15 minutes

Ingredient List

  • Sweet potatoes
  • 2 Medium
  • Broccoli florets, chopped
  • ¾ Cup
  • Olive oil
  • 1 Tablespoon
  • Minced garlic
  • 1 Teaspoon
  • Crushed red pepper

Pinch

Feta cheese

2 Tablespoons, 4 Teaspoons

 

Instructions

 

1.      Perforate potatoes with a fork, and microwave for 8 minutes, turning them over after 4 minutes.

2.      Cook broccoli for 3 minutes in a medium skillet in boiling salted water; drain. Heat oil in skillet.

3.      Sauté broccoli, garlic and pepper for 1 minute. Cut each potato lengthwise; push ends inward to form a pocket.

4.      Crumble 1 tablespoon feta into each pocket. Fill each pocket with broccoli mixture and 2 teaspoons feta.

 

Yogurt with Fruit and Nuts (Source: Skinnytaste)

Description: This super easy recipe is a triple threat when it comes to dental health! All dairy products contain teeth-strengthening Vitamin D and calcium, but yogurt has an added benefit of probiotics, which are “good” bacteria that stop the buildup of harmful bacteria that cause plaque and cavities. Strawberries are packed with vitamin C, and walnuts are a nutrient powerhouse.

Serving size: 1

Prep time: 5 minutes

Ingredient List

Nonfat plain Greek yogurt

6 oz.

Fresh berries (strawberries & blueberries)

½ Cup

Walnuts

1 Tablespoon

Honey

1 Tablespoon

 

Instructions

 

1.     Combine plain yogurt and chopped fruit in a bowl.

2.     Add nuts.

3.     Drizzle with honey to taste.

 

 

Celery-Apple Salad (Source: Cooking Light)

 

Description: Celery and apples brush away food debris and stimulate saliva production, which washes away the harmful bacteria that leads to decay. This recipe also includes onions, which have antibacterial properties!

 

Serving size: 6

Prep time: 8 minutes

Ingredient List

  • Extra-virgin olive oil
  • 2 Tablespoons              
  • Fresh Lemon Juice
  • 2 Tablespoons              
  • Kosher salt
  • ¼ Teaspoon
  • Pepper
  • ¼ Teaspoon
  • Honey Crisp apple, thinly sliced
  • 2 Cups
  • Celery, sliced
  • 2 Cups
  • Flat-leaf parsley, loosely packed
  • ½ Cup
  • Red onion, sliced
  • ⅓ Cup

Instructions

1.     Combine the first four ingredients in a medium-sized bowl.

2.     Add apple and remaining ingredients.

3.     Toss.  

Guest Blog Post: Caitlin Grimes, D.D.S.,

Follow me on Twitter and Facebook @NadiaMurdockFit Instagram@NadiaMurdock

Craving a smoothie? NMFIT has the solution! Check out my smoothie book by clicking here!

Posted on June 12, 2017 and filed under #WhatShesHaving, AskNadia.