Easy Weeknight Recipes to Support Healthy Teeth

Unless you’re a chef or really enjoy cooking, making food during the week can add a lot of work to an already busy schedule. Many people simply don’t have the time to combine a healthy diet with a working routine. Dental health is affected by diet more than you might realize: what you eat, will influence just how strong your teeth remain for the rest of your life. What if we told you there were a few great meals that can be made in under 30 minutes that could also support healthy teeth? In this article, we unpack some of the best easy weeknight recipes to support healthy teeth. Read on to learn more!

Easy Weeknight Recipes to Support Healthy Teeth

What’s Easy?

A lot of easy recipes that you’ll see on the internet, aren’t really so easy once you’re in the kitchen. Let’s assume that you’re not a professional chef, and start with the basics. Easy food is anything that can be made with a few ingredients, and assembled in a few minutes. Easy food is anything that can be thrown into a pot or slow-cooker, and left to stew – and you don’t have to stare at it.

Sometimes easy food feeds one person, sometimes it has to feed an entire table or party of people. Food doesn’t have to be complicated, and easy doesn’t have to mean unhealthy.

The Most Impressive Sandwich

Don’t knock sandwiches until you’ve tried a really good one. Sandwiches are one of the most versatile foodstuffs on the planet, and you can stick just about anything between two slices of bread.

  1. Start with the bread – everyone knows that.
  2. Butter the outsides, or just add some oil to your pan – some, not much.
  3. Layer the sandwich directly in the pan.
  4. Cheese, onions, olives, meat (or not), entirely up to what you like to add.
  5. Finish the layer.
  6. Compress the sandwich.

That sixth step is crucial as it helps release the flavor more than without the final press. That’s why grilled cheese sandwiches from a store generally just aren’t the same: don’t skip this step!

Mac & Cheese

This is one of the most effortless Mac & Cheese recipes as it requires almost zero effort from the first step to the last.

  1. Boil the pasta in milk instead of water.
  2. When the pasta is close to done, resist the urge to drain off the fluid. Go ahead and drop the heat instead, until you’ve got a simmer instead of a boil going.
  3. Start adding grated cheese to the mixture. Add as much as you want, as long as you’re adding it gradually, and stirring the pasta through so that nothing sticks.
  4. By the point the pasta is completely done, you should have been able to melt all the cheese well into the pasta.
  5. Spice and serve.

Some people take this recipe one step further and place the mac & cheese in the oven – with more cheese over it – to bake. If you’re going to do this, you want to make sure the pasta stays almost raw during the first process, because it’ll be cooking some more in the oven.

Baked Salmon with Lemon and Herbs


  • 4 salmon fillets
  • 1 lemon, thinly sliced
  • 2 tablespoons chopped fresh herbs (such as parsley, dill, or thyme)
  • Salt and pepper to taste


  • Preheat the oven to 400°F.
  • Place the salmon fillets in a baking dish and season with salt and pepper.
  • Top each fillet with lemon slices and sprinkle with chopped herbs.
  • Bake for 12-15 minutes, or until the salmon is cooked through.

Quinoa and Vegetable Salad


  • 1 cup cooked quinoa
  • 1 cup chopped mixed vegetables (such as bell peppers, cucumbers, and tomatoes)
  • 1/4 cup chopped fresh herbs (such as parsley, basil, or cilantro)
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste


  • In a large bowl, combine the cooked quinoa, chopped vegetables, and herbs.
  • In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
  • Drizzle the dressing over the salad and toss to combine.

Baked Sweet Potato Fries


  • 2 large sweet potatoes, peeled and cut into fries
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper


  • Preheat the oven to 425°F.
  • In a large bowl, toss the sweet potato fries with olive oil, salt, and pepper.
  • Spread the fries in a single layer on a baking sheet.
  • Bake for 20-25 minutes, or until the fries are tender and golden brown.

These recipes include nutrient-rich ingredients that can support healthy teeth, such as salmon (rich in calcium and vitamin D), quinoa and vegetables (rich in fiber), and sweet potatoes (rich in vitamin A). Additionally, they do not include added sugars or acids that can contribute to tooth decay.

Foods that Support Healthy Teeth

Calcium-rich foods

Calcium is essential for strong teeth and bones, therefore, eating foods that are rich in calcium can help promote healthy teeth. Good sources of calcium include dairy products such as milk, cheese, and yogurt, as well as leafy green vegetables like kale and spinach.

Vitamin D-rich foods

Vitamin D is also important for healthy teeth and bones, as it helps the body absorb calcium. Foods that are rich in vitamin D include fatty fish like salmon and tuna, egg yolks, and fortified foods like milk and cereal.

Fiber-rich foods

Foods that are high in fiber can help promote healthy teeth by increasing saliva production, which helps wash away food particles and neutralize harmful acids in the mouth. Good sources of fiber include fruits and vegetables, whole grains, and legumes.

Crunchy fruits and vegetables

Eating crunchy fruits and vegetables like apples, carrots, and celery can help clean the teeth and massage the gums, promoting overall oral health.

It’s important to limit sugary and acidic foods and drinks, which can contribute to tooth decay and erosion.

Additional Information: The Best and Worst Foods for Your Teeth

Do Crackers Give You Cavities?

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Happy 2024! All of us at Regency Dental hope your year is off to a great start. As many of you have already witnessed, there are changes occurring within our practice for the past several months. Dr. Spanel is in a time of transition within the practice, and he has found a colleague who shares his core values, philosophy, and sense of personalized quality care. He was fortunate to find Dr. Dan Ellingson who is a wonderful, gentle dentist. Dr. Ellingson is a local graduate of Gross High School, UNO, and UNMC College of Dentistry. He has a strong commitment to our local community. Having this opportunity to own a private practice, Dr. Ellingson is eager to meet each of you. He and all staff members will continue working diligently to provide you with the same caring, calm and meticulous dental care you would expect to receive from Dr. Spanel.

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