The Vegan Kitchen: Apple Broccoli Salad

Did you know that the health of your teeth and gums is largely a result of diet?

Fruits such as apples and strawberries contain malic acid which removes surface stains from your teeth and whitens enamel. Strawberries are also beneficial in that they contain ellagitannins—antioxidants that are known to reduce stain-attracting bacteria and inflammation in your mouth. Furthermore, apples—along with celery, carrots and pears—have a high water content. This increases production of saliva, which washes away bacteria in the mouth. Pears are also great for neutralizing odor-causing bacteria on teeth that lead to bad breath.

Pineapple is the only food that naturally contains bromelain, a phytochemical that is the active ingredient in stain-removing toothpaste. Bromelain has anti-inflammatory and cleansing properties and is effective in removing surface stains from your teeth.

Other foods act as a natural brush due to their abrasive texture. Broccoli, carrots, seeds and nuts, and, yet again, apples, scrub your teeth and naturally remove bacteria and plaque. Eat these foods in the afternoons to clean and polish your teeth. What’s more, broccoli is high in fiber and iron, resulting in a lower risk of inflammation in your mouth and greater protection against enamel-degrading acids produced by bacteria. Broccoli, of course, is also high in calcium, building strong teeth and bones, as well as antioxidants, important for your overall health.

Here’s a recipe for a savory salad that combines a number of healthy fruits and vegetables that are good for your whole body, including your teeth and bones:

Ingredients
2 medium heads of broccoli, chopped;
1 large carrot, grated;
1 apple, cored and finely chopped;
1 red onion, finely chopped;
½ cup walnuts, coarsely chopped;

Additional fruit: Dried cranberries, canned pineapple, pear, strawberries, currants…  (optional)

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Ingredients for the dressing
1 cup vegan mayonnaise;
2 tbsp. lemon juice;
1 garlic clove, minced;
Sea salt and freshly ground black pepper

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In a small bowl, combine all the ingredients for the dressing. Mix well and season to taste. In a large bowl, combine the broccoli, carrot, apple, onion, walnut, and additional fruit. Mix the dressing into the salad and toss until well combined. Serve right away or refrigerate before serving.

Prep time: 1/2 hour; Serves 6

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Copyright 2016 Michael Simms. Information about oral health is from Richard Gottlieb, DDS.