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With every change of season comes a new wave of food and delights to enjoy, especially vegetables that tie in nicely with thoughts of comfort foods.

According to all kinds of experts, the following food listed below have incredible oral and overall health benefits. Many of these foods not only cleanse your teeth as you chew but defend your gums against damaging bacteria while contributing to your bright smile. They help to provide necessary nutrients and minerals that strengthen teeth.

  • Almonds
  • Apple
  • Avocado
  • Beetroot
  • Broccoli
  • Brussels sprouts
  • Button squash
  • Cabbage
  • Capsicum
  • Carrot
  • Cauliflower
  • Celery
  • Chestnut
  • Eggplant
  • Fennel
  • Fig
  • Lettuce
  • Leeks
  • Lemon
  • Lime
  • Mandarin
  • Mushrooms
  • Nashi
  • Orange
  • Papaw
  • Papaya
  • Parsnip
  • Passion fruit
  • Pineapple
  • Pear
  • Pecan
  • Persimmon
  • Pomegranate
  • Potatoes
  • Pumpkin
  • Radish
  • Silver-beet
  • Snow peas
  • Spinach
  • Sugar snap peas
  • Sweet potato
  • Tomato
  • Walnuts
  • Wild mushrooms
  • Zucchini

It’s best to stay away from processed food that contain refined sugar. To help you avoid the processed food trap, here are some ideas for healthy autumn foods and a couple of recipes using some of the teeth-and-gum-friendly food from above.

  • Roasted pumpkin soup with toasted almond flakes.
  • Baked Fig with toasted walnuts, yogurt and a sprinkle of cinnamon
  • Baked Granny Smith apples and melted Cheddar
  • Lightly steamed Carrots with paper thin slices of Ginger and Sea Salt
  • Seared Cauliflower Steaks with red pepper and walnut sauce.


4 Granny Smith Apples

1 tbsp. packed Coconut Sugar

1/4 tsp. ground Ginger or Cinnamon

1 cup of grated Cheddar Cheese

2 tbsp. chopped Pecans

2 tbsp. dried Cranberries


Core apples and cut in half lengthwise. Place cut side up in a baking dish.

Sprinkle with Coconut Sugar, Cinnamon or Ginger. Bake until almost tender, check after approx. 20 – 25 mins. Sprinkle with Cheddar Cheese and grill until cheese is melted. Serve sprinkled with Pecans and Cranberries.



For The Cauliflower Steaks:

1 head cauliflower

2-tablespoon coconut oil

For The Red Pepper-Walnut Sauce:

1 jar (12 ounces) roasted red peppers, drained (or 1-1/2 roasted red peppers)

1 small garlic clove

1 piece whole meal bread, toasted and torn into pieces

2 tablespoons walnuts

1-tablespoon coconut oil

2 teaspoons sherry vinegar

Pinch of Himalayan pink salt and ground black pepper

Chopped fresh chives, for garnish


Cauliflower Steaks: Preheat oven to 200c. Cut two 1-1/2 inch thick “steaks” from center of head of cauliflower (reserve ends of cauliflower head for another use). Remove leaves and knobby sections of cauliflower stems. In large ovenproof pan, heat oil over medium-high heat. Add cauliflower steaks and cook 5 minutes or until very brown. Flip cauliflower steaks, cook 2 minutes, then transfer pan to oven. Bake 10 to 12 minutes or until cauliflower is tender. Red Pepper-Walnut Sauce: Place all ingredients in blender or food processor and blend until smooth. Serve Cauliflower Steaks with Red Pepper-Walnut Sauce, garnished with chives.

Do you have any questions about how foods may affect the health of your teeth and gums? Call the team at the Dental Pod today on 03 6234 5114 with any questions. We wish you a happy and healthy autumn !