Food To Eat With Braces: Recipes & Tips

• 1 cup all-purpose flour
• 1 tablespoon white sugar
• 2 teaspoons baking powder
• 1/4 teaspoon salt
• 1 egg, beaten
• 1 cup of milk
• 2 tablespoons vegetable oil
• 2 ripe bananas, mashed

• In a bowl, whisk together the flour, sugar, baking powder, and salt.
• In a separate bowl, combine the egg, milk, vegetable oil, and mashed bananas.
• Gradually stir the dry ingredients into the wet ingredients until just combined. The batter will be slightly lumpy.
• Heat a lightly greased waffle iron over medium-high heat. Pour the batter onto the hot waffle iron, using about 1/4 cup per waffle.
• Cook until golden brown, 3-5 minutes per side.
• Serve hot with your favorite toppings, such as whipped cream, syrup, or fresh fruit.

• 1-1/2 cups (6.75 oz/190g) all-purpose flour
• 2 tablespoons sugar
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1 cup buttermilk
• 2 large eggs
• 1/4 cup butter, melted
• 1 teaspoon vanilla extract

• In a large bowl, whisk together the flour, sugar, baking powder, baking soda, and salt.
• In a separate bowl, combine the egg, buttermilk, melted butter, and vanilla extract.
• Pour the wet ingredients into the dry ingredients and stir until just combined. Don’t overmix.
• Heat a lightly greased griddle or frying pan over medium-high heat. Pour or scoop the batter onto the hot griddle, using about 1/4 cup per pancake.
• Cook until the pancakes are golden brown on both sides, 3-5 minutes per side.
• Serve hot with your favorite toppings, such as butter, syrup, or fresh fruit.

• 1-3 eggs
• 1 cup whole-wheat flour
• 1 cup milk
• 3/4 cup water
• 1 tablespoon honey
• 1 teaspoon pure vanilla extract
• 1/4 teaspoon salt

1 tablespoon butter melted, + extra for cooking

• Combine all ingredients in a blender and blend until smooth. Let the batter stand for about 15 minutes.
• Heat a non-stick skillet over medium heat. Melt and swirl a small amount of butter in the pan.
• Pour enough batter into the pan to create a thin layer, tilting the pan to spread the batter evenly.
• Cook until the crepe is golden brown on the bottom, about 1 minute.
• Carefully flip the crepe and cook for another minute, until golden brown on the other side.
• Remove the crepe from the pan and fill it with your favorite ingredients. Roll up the crepe and serve.

• 1 1/3 cups water
• 1 pinch salt
• 2/3 cup quick oats
• 1 tablespoon crushed flax seed
• 1 tablespoon brown sugar
• 1 teaspoon ground cinnamon
• 1 teaspoon vanilla extract
• 1/2 cup milk (Optional)
• 1/4 cup fresh blueberries, or more to taste

• In a saucepan, combine the water and salt. Bring to a boil over high heat.
• Add the rolled oats and cook, stirring frequently, until they are halfway tender, about 2-3 minutes.
• Stir in the ground flaxseed, brown sugar, cinnamon, and vanilla extract. Continue cooking, stirring occasionally, until the oats are tender, the water has evaporated, and the oatmeal has reached your desired consistency, about 2-3 more minutes.
• Stir in the milk and blueberries.
• Serve immediately.

• 1 (32 fluid ounce) container vanilla Greek yogurt, divided
• 2 cups of frozen blueberries or your favorite type of fruit

• Divide the plain yogurt equally among 8 small, lidded containers.
• Top each container with 1/4 cup of your favorite fruit.
• Cover the containers and refrigerate until ready to serve.

• 1 cup all-purpose flour,
• 1/2 cup unsweetened cocoa powder
• 1/2 teaspoon salt
• 1/2 teaspoon baking powder
• 1/2 cup unsalted butter
• 1 cup granulated sugar
• 2 large eggs
• 1 teaspoon vanilla extract

• Preheat the oven to 350°F (175°C). Grease a 9×13 inch baking pan.
• In a medium bowl, whisk together the flour, cocoa powder, salt, and baking powder.
• In a large microwave-safe bowl, melt the butter. Add the sugar and whisk until well combined.
• Add the eggs one at a time, whisking after each addition. Stir in the vanilla extract.
• Gradually add the dry ingredients to the wet ingredients, stirring until just combined. Be careful not to overmix.
• Pour the batter into the prepared pan and bake for 20-25 minutes, or until a toothpick inserted into the center comes out with a few moist crumbs attached.
• Let the brownies cool completely before cutting into squares.

• 1 1/3 cups all-purpose flour
• 1 cup rolled oats
• 1/4 cup brown sugar
• 1 tablespoon baking powder
• 1/2 teaspoon ground cinnamon
• 1 cup milk
• 1 egg, beaten
• 3 tablespoons vegetable oil
• 2 cups fresh blueberries

• Preheat the oven to 425°F (220°C). Grease a muffin tin or line with paper liners.
• In a medium bowl, whisk together the flour, oats, brown sugar, baking powder, and cinnamon.
• In a separate bowl, combine the milk, egg, and vegetable oil. Stir into the dry ingredients until just combined.
• Gently fold in the mixed berries.
• Spoon the batter into the muffin cups, filling them about 2/3 full.
• Bake for 25-30 minutes, or until a toothpick inserted into the center comes out clean.
• Let the muffins cool in the pan for a few minutes before transferring to a wire rack to cool completely.

• 2 eggs
• 2 tablespoons sliced cheddar cheese
• 1 teaspoon heavy whipping cream
• 1/2 teaspoon butter

• In a small bowl, whisk together the eggs until smooth.
• Stir in the shredded cheddar cheese and heavy cream.
• Melt the butter in a skillet over medium heat.
• Pour the egg mixture into the skillet and cook, stirring frequently, until the eggs are set but still slightly moist, about 3-5 minutes.
• Serve immediately.

• 1 apple of your choice (sliced)
• 1 cup of creamy peanut butter

• Slice the apple into small, bite-size pieces.
• Scoop about 1 cup of creamy peanut butter into a bowl.
• Divide the peanut butter into 2 servings.
• Serve the apple slices with the peanut butter. Enjoy!

• 12 baby bell peppers, cut lengthwise and seeded
• 2 teaspoons grapeseed or olive oil
• 1 package cream cheese, 8oz
• 2 stalks green onion, finely chopped
• 1 clove garlic, minced
• ½ teaspoon salt
• 1 teaspoon sriracha, optional
• ½ cup walnuts, chopped
• Ground black pepper

• Preheat the oven to 350°F (175°C). Cut the bell peppers lengthwise, remove the seeds and stems.
• Drizzle the inside of the bell peppers with olive oil.
• Place the bell peppers on a baking sheet, skin-side down, and roast in the preheated oven for 8-10 minutes, or until the edges begin to color. Remove from the oven and let cool.
• In a medium bowl, combine the cream cheese, walnuts, garlic, salt, sriracha, and black pepper. Beat until creamy.
• Fold in the green onion until combined.
• Preheat the oven to 400°F (200°C). Stuff the bell peppers with the cream cheese mixture.
• Place the stuffed bell peppers on a baking sheet and bake for 8-10 minutes, or until the tops of the cream cheese begin to brown.
• Serve hot.

• 1 head cauliflower, cut into florets
• 2-3 tablespoons sour cream
• 2-3 tablespoons cream cheese, softened
• 1/2 cup cooked bacon, chopped
• 1/2 cup shredded Velveeta cheese
• 1/4 cup shredded cheddar cheese

• Cook the cauliflower florets in boiling salted water until tender. Drain the water.
• Mash the cauliflower with a potato masher or fork.
• Stir in the sour cream, cream cheese, and bacon.
• Transfer the cauliflower mixture to an oven-safe dish.
• Cut the Velveeta cheese into cubes and place them on top of the cauliflower.
• Bake in a preheated oven at 400°F (200°C) until the cheese is melted.
• Stir the melted cheese into the cauliflower mixture.
• Sprinkle it with shredded cheddar cheese and serve immediately.

• 1 ripe banana, peeled and sliced
• 1/2 cup fresh or frozen blueberries
• 1/2 cup non-fat plain Greek yogurt
• 1/2 cup unsweetened almond milk (or any milk of your choice)
• 1/2 teaspoon vanilla extract (optional, for extra flavor)
• Ice cubes (if using fresh fruit)

• Prepare ingredients: Slice the banana and measure out the blueberries, Greek yogurt, almond milk, and vanilla extract.
• Blend: Combine all ingredients in a blender.
• Blend until smooth: Blend on high speed until the ingredients are completely smooth and well combined. If the smoothie is too thick, add a little more almond milk.
• Taste and adjust: Taste the smoothie and add honey or maple syrup to adjust the sweetness if necessary.
• Serve: Pour the smoothie into glasses and serve immediately. Garnish with extra blueberries or a slice of banana if desired.

• 1 tbsp. extra-virgin olive oil
• 4 boneless skinless chicken breasts
• Kosher salt
• Freshly ground black pepper
• 1 tsp. dried oregano
• 3 tbsp. butter
• 3 cloves garlic, minced
• 1 1/2 c. cherry tomatoes, halved
• 3 c. baby spinach
• 1/2 c. heavy cream
• 1/4 c. freshly grated Parmesan
• Lemon wedges, for serving

• Heat the olive oil in a large skillet over medium heat. Add the chicken pieces and season with salt, pepper, and oregano. Cook until golden brown and no longer pink, about 8 minutes per side. Remove the chicken from the skillet and set aside.
• In the same skillet, melt the butter over medium heat. Stir in the garlic and cook until fragrant, about 1 minute. Add the cherry tomatoes and season with salt and pepper. Cook until the tomatoes begin to burst, then add the spinach and cook until it begins to wilt.
• Stir in the heavy cream and Parmesan cheese. Bring the mixture to a simmer and reduce heat to low. Simmer until the sauce is slightly thickened, about 3 minutes.
• Return the cooked chicken to the skillet and cook until heated through, about 5-7 minutes.
• Serve the Creamy Tuscan Chicken with lemon wedges.