Your smile is one of the first things people notice about you, so keeping it in great shape is important. Aside from just looks, maintaining healthy teeth can give you a life free from tooth pain and frequent dentist visits.
The foods we eat have a big effect on the quality of our teeth. Avoiding foods with a high sugar content and certain staining foods and drinks like coffee can help prolong oral health and the whiteness of your smile. Foods high in fat soluble nutrients such as vitamin A, C, D, and K, as well as calcium and protein, can provide your body with vitamins and minerals that support strong teeth. Here are a few great tasting recipes that will help you maintain that radiant smile!
Veggie Omelet
This delicious dish is packed with protein, calcium, and a whole lot of nutrients from the veggies. It’s an overall great way to start the day.
Ingredients:
- 1 teaspoon olive oil
- 2 tablespoons chopped red bell pepper
- 1 tablespoon chopped onion
- ¼ cup sliced mushrooms
- 1 cup loosely packed fresh baby spinach leaves, rinsed
- 2 eggs, beaten
- 1 tablespoon water
- 1 tablespoon shredded cheddar cheese
- Salt and pepper
Directions:
Heat oil in a nonstick skillet over medium-high heat. Add pepper, onion and mushrooms, then cook for two minutes or until onion is tender. Stir in spinach and cook until it wilts. Remove veggies from skillet and place into a small bowl. In a medium bowl, whisk eggs, adding water, salt and pepper. Pour the egg mixture into the hot skillet and let it cook, without stirring. Once the egg is ready, empty the bowl of cooked veggies onto half the omelet and sprinkle with cheese. Use a spatula to fold the other half of the omelet over the vegetables and cheese. Serve while warm.
Crunchy Chopped Salad (Recipe by Karen D. Krchma)
Packed with nutrients from leafy greens and vegetables, this salad is sure to be a favorite for you and your smile.
Ingredients:
- 1 cup celery, chopped
- 1⁄4 cup red pepper, chopped
- 1 tablespoon onion (red, green or white) finely chopped
- 4 leaves fresh basil, chopped, or 1⁄4 teaspoon dried basil
- 2 drops stevia, or 1 teaspoon honey, to taste
- 1 teaspoon raspberry vinegar
- 1 teaspoon cold pressed extra virgin olive oil (optional)
- Sea salt, a pinch or two to taste
- Fresh ground peppercorn, a pinch or two to taste
Directions:
Chop the vegetables and basil, if using fresh, and place in a medium bowl. If using dried basil, keep in a separate bowl.
In a small bowl, mix the vinegar, stevia (or honey), salt, pepper, olive oil (optional), and 2 teaspoons of water. Add dried basil if using this instead of fresh. Stir and pour over vegetables. Toss well to coat.
Shiitake Mushroom Chicken with Millet Recipe (Recipe by Karen D. Krchma)
Ingredients:
- 1 1⁄2 pounds chicken breast (preferably, organic, hormone- and antibiotic free)
- 2 teaspoons sea salt, Himalayan or Celtic
- 1 tablespoon coconut oil
- 2 cloves garlic, chopped, or 1⁄2 teaspoon garlic powder
- 1⁄4 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, or increase onion to 1 medium onion
- 1⁄2 cup fresh pea pods, washed, trimmed, sliced diagonally (optional)
- 1⁄2 cup sliced red pepper (optional)
- 1⁄4 cup white wine, dry preferred
- 1 cup fresh or prepared chicken broth
- 1 tablespoon butter, organic preferred, or Ghee (clarified butter)
- 2 tablespoons, fresh coarsely chopped parsley, or 1 scant tablespoon dried parsley
1⁄2 teaspoon freshly ground black pepper
Directions:
Wash and scrape chicken (scrape a sharp knife over the chicken while rinsing under running water). Place chicken breasts on a glass cutting board. With a sharp knife, pierce each chicken breast 10-12 times. Using a wooden or stainless steel meat tenderizer (mallet), pound each chicken breast down to 1⁄4-1⁄2-inch thickness, as evenly as possible. Tent a paper towel over the mallet to prevent “chicken splash” when pounding. Never use plastic wrap when pounding chicken. Cut each breast in half, or palm-size pieces. Sprinkle chicken with sea salt and garlic powder if using.
Heat coconut oil in skillet over medium heat. When oil is hot add chicken, mushrooms and onions, as well as fresh garlic if using. Sauté chicken about 5-7 minutes or until lightly brown, stirring mushrooms and onions to brown evenly. 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. Add the wine, stirring to loosen cooked juices in the pan. When the wine is slightly reduced, add the broth, and then continue to cook until 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 parsley and serve.
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