If you haven’t checked out my blog post featuring my first top five healthier braces friendly recipes, check that out here!
I couldn’t just leave you guys with five recipes! I’m back with five more healthy recipes that are braces friendly, for kids and adults (sometimes I forget I’m an adult… with braces). Get ready to be blown away with how easy these recipes are, not mention how nice they’ll feel on those freshly tightened teeth.
1. Effortless (Chicken) Fried Rice (serves 6)
- 12 oz. Boneless Chicken Breast (This ingredient is optional. If you cut the chicken into small pieces, you will most likely be able to chew without any discomfort after a tightening! If you choose not to add chicken, skip over the steps concerning this ingredient.)
- 2 pouches of Uncle Ben’s Ready Rice Teriyaki Style rice
- 1 cup Green Onion stalks, cut
- 1 cup Onion, cut
- 2 fresh Eggs
- Olive Oil/Canola Oil/your preferred oil
- Low Sodium Soy Sauce to taste
- Desired seasonings (salt, pepper, garlic salt, etc.)
- Preheat oven to 450 degrees F. Line a baking dish with foil. Spray or brush both sides of chicken breast with oil, and sprinkle with desired seasonings. Bake for 10 minutes, flip to the other side, lightly spray/brush again and bake for 8-10 more minutes, or until juices run clear when pierced with a fork (it’s fine to make a small slit in the thickest part and see if it’s done!). Transfer the baked chicken breast to a plate. Loosely cover with foil and allow to rest 5 minutes before cutting into small pieces.
- Microwave rice according to package directions and set aside. Watch out! It’ll be HOT!
- Heat oil in a large, deep skillet on medium heat. Add onion and 1/2 green onion and “stir fry” until vegetables are tender, about 3-5 minutes. Push vegetables to the outside edges of the skillet to open up the center. Crack eggs into the center of the skillet and scramble with a fork or plastic spatula. When eggs are cooked through, combine with vegetables.
- Add the chicken, rice and soy sauce and mix well. Top with remaining ½ cup of green onion.
- Serve up immediately or store in airtight containers in the fridge for later.
Why this meal? Fried rice is one of my favorite comfort foods. This hits the spot without spending money on take-out, and it’s so much better for you. Not to mention, it’s soft for your mouth and braces! I super impressed with how my rice turned out, too. So yummy! I had it every day for lunch one week and couldn’t complain once.
2. Smooth Greek Yogurt Mac-n-Cheese (with Spinach!) (multiple servings)
- 8 oz. Elbow Pasta (You can really pick whatever pasta you prefer; just cook it according to the box directions.)
- 1/2 cup plain Greek Yogurt
- 2 cups fresh Spinach
- 8 oz. Cheese (Your preference.)
- Desired seasonings (salt, pepper, garlic powder, onion powder, etc.)
- (I also added a bit of milk to make it creamier)
- Cook the macaroni according to the package’s instructions, making sure to use a pot with ample room.
- Place the spinach leaves in the bottom of a strainer, and pour the cooked pasta over top to drain and wilt the spinach. Save about 1/2 cup of the pasta water. Return the cooked macaroni and wilted spinach to the pot.
- Add about 1/4 cup of the reserved pasta water to the pot, and stir in the cheese slowly until melted. Stir in the Greek yogurt, onion powder, garlic powder, salt, and pepper, etc. until smooth and creamy. Stir in the remaining pasta water to thin, if necessary. Add milk if desired.
- Serve immediately or place in airtight containers in the fridge for later.
Why this meal? Tender, warm pasta is so satisfying when your mouth hurts and your head hurts and you just don’t feel good at all. This meal is simple and easy to make and save for later that I actually made it the day before I got my braces tightened, and I’m so glad I did. Just watch out for the spinach; sometimes it likes to stick around. Just brush after eating to keep from having an embarrassing conversations with spinach caught in your brackets. You could skip the spinach all together if you like, but I loved the taste and nutrients.
3. Made-Easy Microwave Cinnamon Apple Cubes (single serving)
- 1 cubed Apple of your choice
- 1 tablespoon Butter
- Put butter and apples in a microwavable bowl. Microwave on high for about 2 minutes. Remove and stir the butter and apples.
- Make a mixture of Cinnamon and Sugar – about 2 tablespoons of sugar to 2 teaspoons of cinnamon. Then sprinkle the cinnamon and sugar mixture over the apples.
- Stir the cinnamon, sugar and apples well. Then microwave for about 2 more minutes or until the apples are soft and tender.
Why this meal? Not only are apples good for you, but this sweet treat feels great on those sore gums. It’s a great alternative to other sweet snacks and only takes moments to make. I used a red apple but you can use whatever you like! This also can work for pears or other “hard” fruits that you like!
4. Basic Hashbrown-Omelette Bites (12 servings)
- 36 Tater-Tots
- 8 fresh Eggs
- 1/4 cup Milk
- 1 cup Shredded Cheese of your choice
- Omelet filling: meat (sausage, bacon, ham, etc.) & veggies (onion, red and/or green peppers, spinach, mushrooms, etc.)
- Preheat the oven to 400 degrees and grease the muffin tin.
- Microwave your tater tots for a minute or two to thaw. Then place 3 in each muffin tin. Smush them a little in the bottom to cover it.
- Bake tater-tots for 10 minutes.
- After removing your tots from the oven, lower the temperature to 350 degrees. Sprinkle toppings over each cup.
- Whisk together eggs and milk. Pour mixture in each tin, then sprinkle cheese on top of each cup.
- Bake for about 20 minutes, or until egg is cooked through. To remove from the pan, run a butter knife around the edge of each one to loosen it from the sides and pop them out.
- You can freeze these for busy mornings, just pop them in the microwave for a couple of minutes.
Why this meal? Best for busy mornings where you don’t have time to make a healthy breakfast. All of your ingredients can be soft for ease of chewing! I used pre-cooked bacon with onion and it gave them a lovely flavor with a little crunch that didn’t hurt my teeth. These are highly customizable for you and your family!
5. Nothing-To-It Chicken & Mashed Potato Bowls (any serving but this can make about 2-3)
- Instant Mashed Potatoes, cooked
- 1 can Corn, drained and cooked
- Frozen Chicken Nuggets, cooked
- 1 jar of Brown Gravy, cooked
- When everything is cooked, start adding each item into a bowl in this order:
- Mashed Potatoes
Why this meal? So, so easy! Pick out the favorite organic brands, cook everything soft for your mouth and you’re ready to go with this KFC-like Chicken and Mashed Potato bowl! I reccommend getting chicken nuggets that are lightly breaded. If you get something like “popcorn chicken,” the breading may be too hard to chew. This is also an excellent way to get rid of leftovers like mashed potatoes and veggies.
Have any braces-safe recipes of your own? Share them with me in a comment!