Healthy Braces Friendly Recipes

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Healthy, Braces-Friendly Recipes for the New Year
Posted on 02/01/2020
Woman Cooking Braces-Friendly Food

Healthy, Braces-Friendly Recipes for the New Year

When it comes to sporting traditional braces, one of the biggest debates between patient and orthodontist is food. Mostly discussed is what foods are not okay to eat and which are discouraged. Oftentimes patients become frustrated or disheartened when they find out that the foods they typically enjoy are not good for them to eat during their orthodontic treatment. Luckily, your Kansas City orthodontist Dr. Dorsch has come up with a few braces-friendly recipes so you don’t feel exasperated or at a loss wondering: what can I eat now?! Check them out below!

Greek pasta salad in a white porcelain container about to be served with metal tongs.

Greek Pasta Salad Recipe

Greek Pasta Salad Ingredients

Dry:

  • 2 cups penne pasta
  • 2 teaspoons dried oregano
  • Salt and pepper to taste

Wet:

  • 1/4 cup red wine vinegar
  • 1 tablespoon lemon juice
  • 2/3 cup extra-virgin olive oil

Main:

  • 2 cloves garlic, crushed and minced
  • 20 cherry tomatoes, halved
  • 1 cucumber, chopped
  • 1 small red onion, chopped
  • 1 cup sliced black olives, halved
  • 3/4 cup crumbled feta cheese

Greek Pasta Salad Directions

Boil a large pot with lightly salted water. Once the water is boiling, place the penne pasta inside. Cook the penne, uncovered, following the minutes instructed on the box/bag in which the pasta was purchased. Drain in a colander and rinse with cold water. Place aside. In a large container, whisk together the wet and dry ingredients listed above. Once ingredients are whisked, place pasta and main ingredients into the large container and stir together. Cover the container and chill for three hours to allow the flavors to develop. Enjoy!

*Pro-tip: If you’d like to enjoy some extra protein, try adding grilled chicken!

Hearty beef soup served in a white porcelain dish.

Hearty Beef Soup Recipe

Hearty Beef Soup Ingredients

Wet:

  • 2 cups of water
  • 30 ounces of beef broth
  • 11 ounces of condensed tomato soup
  • 28 ounces diced tomatoes (canned)
  • 2 tablespoons of olive oil

Dry:

  • 1/2 cup barley
  • 1 bay leaf
  • 1 tablespoon parsley
  • 1 teaspoon minced
  • 1/2 teaspoon thyme
  • Black pepper (grounded), to taste

Main:

  • 1 1/2 pounds ground beef
  • 2 cloves garlic, crushed and minced
  • 1 onion, chopped
  • 4 carrots, chopped
  • 3 celery ribs, chopped

Hearty Beef Soup Directions

Heat olive oil in a large soup pot over medium-high heat. Add ground beef and cook until the beef is evenly browned and no longer pink. Stir in the remaining main ingredients. Once combined, pour in the rest of the wet ingredients. Lastly, season with dry ingredients. Bring the mixture to a boil. Once boiling, reduce the heat and cover the pot. Allow the flavors to develop and the ingredients to cook by simmering for 2 hours. Stir every 15 minutes. Enjoy!

*Pro-tip: If you’d like to lessen the calorie count, substitute with ground turkey and chicken or vegetable broth.

Honey-glazed chicken skewers cooking on a grill.

Honey-glazed Chicken Skewers Recipe

Honey-glazed Chicken Skewers Ingredients

Wet:

  • 1/4 cup vegetable oil
  • 1/3 cup honey 
  • 1/3 cup soy sauce

Dry:

  • 1/4 teaspoon ground black pepper

Main:

  • 8 skinless, boneless chicken breast halves - cut into 1-inch cubes
  • 2 cloves garlic
  • 2 red onions, cut into 2-inch pieces
  • 2 red bell peppers, cut into 2-inch pieces
  • 10 mushrooms, halved
  • 15 cherry tomatoes

Utensils:

  • Wood skewers
  • Brush

Honey-glazed Chicken Skewers Directions

Place wood skewers into a bowl or put and fully submerge them in water. In a large bowl, whisk all the wet and dry ingredients together. Once whisked, spare a small amount of marinade to brush onto the chicken skewers while cooking. Place all of the main ingredients into a bowl and marinate in the refrigerator for at least 2 hours. Once the marinating process is complete, drain the chicken and vegetables (discard the liquid) and begin to skewer the main ingredients, alternating the vegetables and chicken. Heat and oil your grill grate or pan and place the chicken skewers to cook. Be sure to brush with reserved marinade every time you turn the chicken skewers. Cook until chicken juices run clear (at least 12 minutes). Enjoy!

*Pro-tip: Try mixing up this recipe by substituting the cherry tomatoes and mushrooms with pieces of pineapple and substituting the wet ingredients with 1 cup of Teriyaki sauce (reserve 1/4 cup for brushing on the skewers while cooking). Remove ground black pepper.

Contact Your Kansas City Braces Specialist, Today!

It may be a little tough at first but we promise that, after you’ve been doing your orthodontic treatment for a while, you’ll get the hang of which foods you should avoid and which foods you can eat. Remember. We’re all in this together—both Dr. Dorsch and our team want to see you succeed and achieve the smile you’ve always wanted. It just takes a little time, a little patience, and a little discipline! If you have any questions about braces, your braces-inspired diet, or any other orthodontic treatments, contact us online or give us a call at 816-454-6800. Talk soon!