This blog was inspired by feedback from a mother who understood the guidelines for choosing tooth-friendly snacks (for more information, please read my blog post titled “Let’s make a snack”) but wanted actual recipes because she enjoys cooking. Here are four recipes I’ve tested in my kitchen and have been given the thumbs up by my kids. I’ve also indicated modifications if you are Chef to a baby.
Nonno’s Hummus
Whenever I visit my father-in-law in Nova Scotia, I’m treated to his sun-dried tomato hummus. It’s packed with natural goodness, using minimal olive oil and salt (for babies, omit the salt entirely).
Ingredients
1 canned chickpeas, drained and rinsed
1 tbsp tahini
1.5 tbsp lemon juice
3 sun-dried tomatoes, diced
½ tsp garlic powder
1 tbsp olive oil
¼ tsp salt
Water
Instructions
- Add all ingredients to a food processor except for the water.
- While processing, gradually add small amounts of water until the desired smoothness is reached (about ½ cup).
Turkey Meatballs
Recipe by The Natural Nurturer
Turkey meatballs as a snack? Absolutely! A great snack should be something filling (protein-rich), nutritious (lean meat and veggies) and low in sugar - so this recipe checks all the boxes!
Taesha’s turkey zucchini meatball recipe rivals my beef and pork version! For babies, omit the salt Also, try quick-oats instead of panko for added fiber! (Honestly, I couldn’t even tell the difference in texture!) I like shaping them into logs before freezing so they reheat quickly in the toaster oven.
Along a similar note, leftover lean protein like chicken or fish make great snacks too!
BFT (Better for Teeth) Smoothie
Low acid, low sugar
Smoothies are wildly popular and an easy way to get your daily fruit servings. However, many store-bought smoothies contain excessive sugar and acid, which can be tough on teeth. This smoothie recipe has 2.5x less sugar than most smoothie commercial brands. My kids love it, and I hope you do too.
Interestingly, I chose low acid ingredients found in articles dedicated to people with acid reflux (avocado, berries, almonds, coconut milk).
Tooth-friendly Tips:
- Drink with a straw to reduce exposure to teeth.
- Rinse with water afterward to minimize sugar and acid contact.
Servings: 3
Ingredients:
1 cup unsweetened coconut milk (I like the Silk brand)
1/3 avocado
1 cup frozen mixed berries
½ ripe banana
2 tbsp almond butter
200g low sugar vanilla yogurt (I recommend the Two Good brand - 2g of sugar per 100g)
Instructions
- Blend all ingredients until smooth and enjoy!
PS. My family loves this smoothie for breakfast. We double the recipe and add ½ cup quick oats for added substance
Salmon Salad
Got 2 pounds of leftover salmon from dinner last night? Perfect! With just a few extra ingredients, you can transform it into a delicious salmon salad snack. No leftover salmon? Canned salmon or tuna works great too! In my house, we plan for one fish dish per week so this recipe makes frequent appearances.
Artificial Sweeteners: What You Should Know
When I started this blog, I really wanted to provide alternative baked goods for those with a sweet tooth while they worked towards moderating their sugar intake. I researched sweeteners that oral bacteria cannot digest (thus preventing acid production). The most promising options included sugar alcohols like xylitol and erythritol and natural zero-calorie sweeteners like stevia and monk fruit. It’s rather mind-blowing that these sugars not only can’t be digested by cavity-causing bacteria but can even cause them to die. Sounds great, right? Unfortunately, there are some concerns:
Sugar Alcohols (Xylitol & Erythritol):
For years, these have been praised in the dental field for their ability to destroy cavity-producing bacteria and lower cavity risk. However, recent research (2023) has linked them to an increased risk of cardiovascular events such as heart attack and stroke. Learn more here:
NIH Research on Sugar Alcohols and Cardiovascular Health
Important note: Mouthwashes and toothpastes containing xylitol are still considered safe since the cardiovascular side effects apply to ingestion, not topical use.
Natural Zero-Calorie Sweeteners (Stevia & Monk Fruit):
Stevia and monk fruit are safe for children over the age of 2. However, I struggled to find them in pure form - most available options are mixed with erythritol, which is used to create a granulated texture for baking. Regretfully, given erythritol’s potential risks, I chose to avoid it.
Artificial Sweeteners and Children
Overuse of artificial sweeteners in children may lead to a preference for sweeter foods, which can negatively impact their overall health. As a result, they are generally not recommended for children unless medically necessary (eg. diabetes). If you have questions, consult your child’s pediatrician or dietitian.
I hope this blog sparks inspiration, leading you to the kitchen or the Internet in search of more tooth-friendly snack recipes. Bon appétit!
