A Well-Balanced Diet Leads to a Healthy Smile

A Well-Balanced Diet Leads to a Healthy Smile

A Well-Balanced Diet Leads to a Healthy Smile

What you eat is significant to your overall health, as well as your
dental health. Foods that contain sugars of any kind can contribute
to tooth decay. Almost all foods, including milk and vegetables, have
some type of sugar. This doesn’t mean that you should eliminate all
foods that contain sugar from your diet because many of them
contain important nutrients. To help control the amount of sugar you
consume, read food labels and choose foods and beverages that are
low in added sugars. Added sugars are found in soft drinks, candy,
cookies and pastries. You can maintain a balanced diet by including
food from the four major food groups

Avoid snacks high in sugar and carbohydrates!

Foods that tend to stick to teeth like peanut butter, caramel, and honey are well known for destroying teeth
and gums. The sugars in these foods provide bacteria with energy to grow, reproduce, and create enamel-
eating acid which destroys teeth. When these foods get stuck to the teeth, bacteria cannot be cleared out by
chewing and swallowing.
The key to preventing bacteria from destroying teeth and gums is to avoid having sugar in the mouth for
extended periods of time. Limit the number of snacks that you eat. Each time you eat foods that contain
sugars, acids attack the teeth for 20 minutes or more. When you snack, choose dentally healthy foods such as
nuts, raw vegetables, plain yogurt, cheese and sugarless gum or candy, and refrain from sipping sugary drinks.
Consuming sugary foods with a meal or for dessert has a less de
trimental effect, because increased saliva flow
during meals helps to wash foods from the mouth and lessens the effects of acids. When you eat foods such
as crackers, cookies and chips, eat them as part of your meal, instead of by themselves. Combinations of foods
neutralize acids in the mouth and slow down tooth decay. For example, enjoy cheese with your crackers. Your
snack will be just as satisfying and better for your dental health.
When you do eat meals or snacks containing large amounts of sugars, carbohydrates, or “sticky” foods which
tend to get stuck to teeth, make sure to follow the meal with water to help wash off food particles remaining
on teeth. If possible, brush your teeth immediately after each meal with fluoride toothpaste

Banana oatmeal hot cakes with spiced maple syrup

Banana oatmeal hot cakes
with spiced maple syrup

Banana oatmeal hot cakes

with spiced maple syrup

Mashed bananas and cooked oats help keep these pancakes moist and
flavorful. If you don’t like syrup, warm some sliced bananas in a frying pan
with a small amount of butter or oil and spoon them on top.
Serves: 6 (serving size: 3 pancakes)

Ingredients

½ cup maple syrup
½ piece cinnamon sticks
3 whole cloves, whole
½ cup oats, old-fashioned
1 cup water
2 tablespoons sugar, brown, light firmly packed
2 tablespoons oil, canola
½ cup flour, whole wheat
½ cup flour, all-purpose
1 ½ teaspoon baking powder
¼ teaspoon baking soda
¼ teaspoon salt
¼ teaspoon cinnamon, ground
½ cup milk, lowfat (1%)
¼ cup yogurt, fat-free plain
1 medium banana peeled
and mashed
1 egg lightly beaten

DIRECTIONS

In a small saucepan, combine the maple syrup, cinnamon stick and
cloves. Place over medium heat and bring to a boil. Remove from
heat and let steep for 15 minutes. Remove the cinnamon stick and
cloves with a slotted spoon. Set the syrup aside and keep warm.
In a large microwave-safe bowl, combine the oats and water.
Microwave on high until the oats are creamy and tender, about 3
minutes. Stir in the brown sugar and canola oil. Set aside to cool
slightly. In a bowl, combine the flours, baking powder, baking soda,
salt and ground cinnamon. Whisk to blend. Add the milk, yogurt and
banana to the oats and stir until well blended. Beat in the egg. Add
the flour mixture to the oat mixture and stir just until moistened. Place a
nonstick frying pan or griddle over medium heat. When a drop of water sizzles
as it hits the pan, spoon ¼ cup pancake batter into the pan. Cook until the
top surface of the pancake is covered with bubbles and the edges are lightly
browned, about 2 minutes. Turn and cook until the bottom is well browned and
the pancake is cooked through, 1 to 2 minutes longer. Repeat with the remaining
pancake batter. Place the pancakes on warmed individual plates. Drizzle with the
warm syrup and serve immediately.

FAVORITE MEAT LOAF

FAVORITE MEAT LOAF

FAVORITE MEAT LOAF

She loves serving it with a side of sautéed green beans with EVOO,
and a touch of salt and pepper.

Ingredients

3 slices soft bread
1 cup milk
1 egg beaten
1 pound ground beef
¼ pound ground pork
¼ pound ground veal
¼ cup minced onion
1 ¼ teaspoon(s) salt
¼ each pepper, dry mustard, sage, celery salt and garlic salt
1 tablespoon Worcestershire sauce

DIRECTIONS

Heat oven to 350 degrees (mod).
Tear bread in pieces into large
mixing bowl; add remaining
ingredients and mix thoroughly.
Form lightly into loaf and place in
shallow baking pan. If desired, spread
3 tablespoons catsup or chili sauce
over top of loaf before baking.
(I prefer chili sauce ).
Bake 1 ½ hour.

Veggie and Yogurt Sandwich

Veggie and Yogurt Sandwich

Veggie and Yogurt Sandwich

Ingredients

1 cup fat-free Greek yogurt
2 sprigs chopped fresh dill
2 sprigs chopped fresh mint
1 pinch sea salt
1 sliced carrot
1 sliced avocado
6-8 slices cucumber
1 handful arugula sprouts
1 handful chopped walnuts

DIRECTIONS

Mix yogurt, dill and mint in a small mixing bowl.
Spread across both sides of bread. Sprinkle with seal salt.
Layer remaining ingredients.

The Second Simplest Pasta Ever

The Second Simplest Pasta Ever

The Second Simplest Pasta Ever

Ingredients

Long dried pasta, such as, spaghetti, angel hair, linguine
approximately two ounces per serving
The best plum, grape or cherry tomatoes available
Fresh heirlooms are just about the best
Fresh basil
Fresh Italian (flat-leaf) parsley
The best extra-virgin olive oil
Good quality butter
A pinch of salt and a pinch of sugar
Imported Parmesan cheese, freshly grated

DIRECTIONS

Cook pasta in plenty of salted boiling water according to the instructions
on the package. Meanwhile, chop, or squish with your hands, the tomatoes.
In a sauté pan that will be big enough to hold the tomatoes and eventually the
pasta, melt as much butter as you think you’ll need. When the butter has melted
and begins to sizzle, add the tomatoes and toss and stir to heat through. Do not
let butter burn. Adjust the heat accordingly. Add salt and sugar. Let tomatoes
simmer. Tear the basil leaves and parsley into small pieces and set aside. Scoop a
cup of the boiling pasta water out of the pot. Add a small amount of water to the
tomatoes and stir. You may need to add more. Let “sauce” reduce a bit, adding
more pasta water if necessary. You’re not really “cooking” the tomatoes, just
“tenderizing” them. The “sauce” should
be slightly thickened. When pasta
is "al dente" drain and pour into
the saucepan. Turn up heat and
toss. Add a good dollop of olive
oil, the basil and parsley. Toss
again, adding some Parmesan.
Turn out into a serving bowl
and serve immediately. Pass additional
cheese and ... mangia!

White Gazpacho

White Gazpacho

White Gazpacho

I tasted this for the first time at Michelle Bernstein Michy's restaurant in Miami.
Later I learned how to make it at home. It's extremely refreshing for those long
humid and summer months in Miami.

Ingredients

3 cups green seedless grapes
2 garlic cloves
2 cups vegetable stock
1 ½ cup sherry vinegar
½ cup extra-virgin olive oil
1 cup almonds
2 cups peeled cucumber
1 tablespoon of chopped dill

DIRECTIONS

Blend cucumber, grapes, almonds, garlic, dill and broth in a blender
until smooth but a touch thick. Add the olive oil, vinegar and sherry,
salt and pepper. Refrigerate until it gets very cold. Serve in a
bowl and garnish with grapes cut in half and pieces of almonds

Quick-roasted red pepper sauce

Quick-roasted red pepper sauce

Quick-roasted red pepper sauce

Makes 2 ½ cups
Prep Time: 10 minutes
Ingredients (Quick-roasted red pepper sauce)
1 ½ cups drained fire-roasted red peppers from a jar or home-roasted
½ cup toasted almonds (smoked almonds are perfect)
1 garlic clove, peeled
2 teaspoons red wine vinegar
Salt and freshly ground black pepper, to taste

DIRECTIONS

Combine the roasted peppers, almonds, garlic,
vinegar, salt and black pepper to taste in a blender
and puree until smooth. Taste and adjust the
seasonings. Serve right away or store in the fridge
for up to a week.

Quinoa Cakes

Quinoa Cakes

Quinoa Cakes

Serves: 4 to 6
Prep Time: 30 minutes
Cooking Time: 45 minutes
Ingredients
1 cup quinoa (rinse if needed)
2 eggs
¼ cup all-purpose, whole wheat
or any gluten-free flour
3 tablespoons tahini, almond butter
or peanut butter
1 tablespoon red or white wine vinegar
1 package (10 ounces) frozen spinach or kale, thawed and squeezed dry
1 cup finely grated sweet potato (about 1 small one)
¼ cup finely diced onion
2 garlic cloves, minced
1 teaspoon salt
A pinch of freshly ground black pepper
Olive oil, for the baking sheet
Quick-Roasted Red Pepper Sauce (see next page)
or store-bought cucumber yogurt sauce

DIRECTIONS

Start the quinoa cooking immediately so it can cook while you are prepping
the other ingredients. Combine the quinoa and 3 cups water in a pot and boil it
until it is soft, about 20 minutes. Drain it well. Transfer the quinoa to your favorite
mixing bowl. Add the eggs, flour, tahini, vinegar, spinach, sweet potato, onion, garlic,
salt and pepper. Stir, knead and smoosh all the ingredients together until they are
one tight-knit family. Cover and refrigerate for 30 minutes if you have time. Preheat
the oven to 400 degrees with the rack in the middle. Oil a baking sheet. To shape the
cakes, first wet your hands. For each patty, scoop up 3-4 tablespoons of the mixture
with your hands and form a ½-inch-thick patty, firmly patting it so it stays together
(loosie-goosies will fall apart). Arrange the patties on the baking sheet. Bake until
the cakes are lightly browned and crisp, flipping them over once halfway through the
bak- ing time, about 25 minutes. Serve warm with one of the sauces.
Kids can squeeeeeeze the spinach dry. Mix, mix, mix. Patty-cake the quinoa cakes
into shape. Be the official lookout for loosie-goosies.

Gluten-free Zucchini brownies

Gluten-free Zucchini brownies

Gluten-free Zucchini brownies

Ingredients

1 cup almond butter (I prefer crunchy)
1 ½ cups grated zucchini (make sure moisture is squeezed out of zucchini)
1 egg
1 teaspoon pure vanilla
1 teaspoon baking soda
1 teaspoon cinnamon
Pinch of nutmeg
Pinch of sea salt
1 cup dark chocolate chips
1 teaspoon Manuka honey

DIRECTIONS

Preheat oven to 350 degrees. Combine all
ingredients into a large bowl and mix everything
together well. Pour into a lightly greased 9 x 9 baking
pan. Bake for 35-45 minutes or until a toothpick
comes out clean.

Chocolate pudding

Chocolate pudding

Chocolate pudding

Ingredients

1 ripe banana
½ large avocado frozen without skin
1 cup almond milk
2 tablespoon raw cacao powder
2 medjool dates pitted
¼ teaspoon pure vanilla extract
Pinch of sea salt
Shaved dark chocolate, toasted coconut or nuts to garnish

DIRECTIONS

Freeze the banana and avocado before making. It's best to take the skin
off both and wrap in foil or plastic wrap. I always have these frozen for
smoothies or when a sweet tooth attacks. Add ice cold almond milk into
blender followed by frozen avocado, frozen banana, cacao powder,
dates, vanilla and pinch of sea salt. Process until completely
smooth. Transfer into small bowls or glasses and garnish.