Recipes & Snacks for Healthy Teeth

Recipes and Snacks for Healthy Teeth

Know how long it takes to practice a new habbit before it becomes, well, habitual?  60 days.  That's where friends, family & post it notes become handy.  Stock the fridge with nutritious ingredients & you're half way there.

Remind yourself that eating healthy isn't just good for your physique -- it's great for your teeth.  We hope you enjoy our recommendations for a healthy-teeth diet:

Make Spicy Popcorn your new family favorite snack.  Popcorn is a surprising source of fiber and antioxidants (the spices). Try dusting your popcorn lightly with: garlic, parmesan, or nutritional yeast.   Do you crave Madison's farmer market kettle corn in the middle of winter?  Make it yourself!  DIY Kettle Corn can eliminate some of the sugar and calories. Toss 1 teaspoon of cinnamon and 1 teaspoon of Stevia with 2 cups of freshly popped popcorn. Shake in a paper bag for even distribution. Not a Stevia fan?  Swap it for 1 teaspoon of honey plus 1 teaspoon of water, microwaved for 20 seconds to thin it out.

Egg Snowmen

Egg Snowmen recipe from Roxy's KitchenThese adorable snowmen are made with hard-boiled eggs, carrots and peppercorns. Eggs are a source of Vitamin D, which help absorb, carry and deposit calcium in your teeth. Carrots help scrub your teeth clean like a natural toothbrush.


If you're carving a pumpkin or preparing to cook squash - KEEP THE SEEDS!  Squash seeds are a great source of whole-food protein, with about 7 grams in a crunchy serving. Of note, none of their carbohydrates (5 grams per ounce) are sugar, making them an even better way to elevate protein content in salads, oatmeal, yogurt, or cottage cheese.  Just rinse them off and spread on a baking sheet.  Cook until toasty crunchy on the top rack when you cook the squash (or other food).


Not just for your kid's lunchbox, string cheese is a convenient way to help bolster your intake of protein with little carbohydrate cost. Stash a bag in your fridge for when the munchies strike, but consider choosing reduced-fat versions to keep the snack calories more in your favor. If you're looking to gain mass, however, the extra calories that full-fat string cheese provides can help in your pursuit of glance-stealing size.

Spicy Jalapeño Dip

Jalapeno Ranch Dip

  • 1 16 oz sour cream
  • 1 packet powder ranch
  • 1 jalapeno, seeded and cubed

Combine ingredients in a blender. Serve with raw vegetables such as carrots and celery.


These subzero heroes provide a sweet pop in your mouth that helps quell any midday sugar cravings. Unlike strawberries, grapes don't become rock solid when frozen; they're firm but still easy to bite into with a creamy consistency, similar to a bite-sized grape Popsicle. Simply spread whole grapes in a single layer on a baking sheet, freeze until firm, and store in an airtight zip-top bag.

Cinnamon-Spiced Baked Apples are a quick, healthy snack. Core a crisp apple (such as Granny Smith or Fuji) and put wedges in a microwave-safe bowl. Sprinkle with a teaspoon of brown sugar and a pinch of cinnamon and nutmeg, then toss to cover. Cover the bowl with a microwave-safe plate and cook for 3 to 4 minutes on high.Try adding raisins or a dollop of nut butter after the apples cook. The apple is less than 90 calories and provides 3 grams of filling fiber; raisins also add more iron, vitamin C, and fiber.

Baked Cheese Roll

Goat cheese dip

  • Goat Cheese Log
  • Grape or Olive Oil
  • 1 small carton of Grape Tomatoes (sliced)
  • Basil Pesto
  • Balsamic Glaze
  • French Bread or Crackers

1. Preheat oven  350°
2. In a jelly roll pan or small casserole dish, add approximately 1/4 inch of grape or olive oil.
3. Place goat cheese in the pan and cover with pesto, then grape tomatoes.
4. Bake for 20-30 minutes, remove from the oven and drizzle with balsamic glaze.
5. Serve with French bread or your favorite healthy crackers.

What makes it tooth friendly:   If cheese made from cow’s milk is a powerhouse, goat cheese is a touchdown. It contains more protein and calcium than cow’s milk cheese and yet has less fat and calories per serving. The higher calcium of goat cheese means even more protection for your teeth.


If you need a nibble that feels a bit indulgent, look no further than dark chocolate. Dark chocolate—the stuff with at least 60 percent cocoa content—has been linked to reduced heart disease risk and even lower body fat numbers in people who nibble on it more often. The polyphenol antioxidants in chocolate may favorably influence metabolism.  The benefits of dark chocolate have been widely documented.  We're a fan of Singing Rooster -- a local nonprofit that works with Haitian chocolate farmers.

Comments are closed.