Fall Braces-Friendly Recipe Ideas

Oct 15, 2018

We want to wish a happy fall season to all our patients and families! To celebrate the beginning of the cooler weather, we’re sharing three recipes that feature classic autumn flavors of apple and cinnamon. These dishes are easy to make, easy on your braces, and delicious.

Apple Pancakes


  • ¼ cup butter, melted
  • 1 egg
  • 1 cup milk
  • 1 cup tart apple, shredded
  • 1 ¼ cups all-purpose flour
  • 1 ¼ teaspoons baking powder
  • ¼ teaspoon salt
  • ½ teaspoon ground cinnamon
  • 2 tablespoons white sugar



  • In a large bowl, combine butter, egg, milk, and apple. In a separate bowl, sift together flour, baking powder, salt, cinnamon, and sugar. Stir flour mixture into apple mixture, just until combined.
  • Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately ¼ cup for each pancake. Brown on both sides and serve hot.


  • For a less caloric version, substitute low-calorie sweetener for the sugar, 2 egg whites for the egg, (make fractions same style) cup applesauce for half of the butter, and use nonfat milk.
  • To speed up prep time, use a food processor to grate or chop the apple, or forgo the fresh apple altogether and use applesauce instead (3 oz = 1 apple).

Recipe adapted from Veronica’s Apple Pancakes found on Allrecipes.com.


Cinnamon Roasted Butternut Squash


  • 1 large butternut squash (peeled, seeded and cut into 1 inch cubes)
  • 3 tablespoons of olive oil
  • 2 tablespoons of brown sugar
  • 1 teaspoon of ground cinnamon
  • 1 teaspoon of kosher salt
  • 1 teaspoon of fresh cracked pepper


Preheat your oven to 425° F and line a baking sheet with foil. In a large bowl combine all of the ingredients above and toss until thoroughly coated. Transfer to the foil-lined baking sheet and spread into an even layer. Roast for 40 minutes and rotate midway to ensure even baking.


You will know that the squash is done when the edges are brown and the cubes are fork tender!

Recipe adapted from Chewoutloud.com


Apple Carrot Ginger Soup


  • 3 tablespoons olive oil
  • 1 small yellow onion, sliced
  • 1 clove garlic, minced
  • 2 tablespoons fresh ginger, peeled and grated
  • 1 small apple, peeled and sliced
  • 4 to 5 cups sliced, peeled carrots (about 1 1/2 pounds)
  • 4 cups vegetable broth
  • pinch of nutmeg
  • salt and pepper to taste



  • Heat olive oil in a large pot over medium heat. Add onions and cook until softened and translucent, about 5 minutes. Add ginger and garlic and cook for one minute, until fragrant. Add sliced apples and diced carrots and cook for 3 minutes more.
  • Turn flame to medium-high and add vegetable broth. Bring to a boil. Reduce flame to low and simmer, uncovered, until carrots and apples are softened, about 30 minutes. Remove pan from flame and let rest for 10 minutes.
  • Blend the soup in batches in a blender. Be sure not to fill the blender more than halfway full or hot soup will explode everywhere. Also, when blending hot liquids in a blender, leave the blender lid slightly ajar to let some of the steam escape.
  • Once all of the soup is blended, return to pot. Add a dash of fresh ground nutmeg, as well as salt and pepper to taste. The soup won’t need much pepper, as ginger is pretty spicy. Serve with a drizzle of quality olive oil.


  • For a thinner soup, add more vegetable broth. For a creamier soup, try adding some half and half.
  • Soup will keep in the fridge for four days in an airtight container. It can also be frozen; just thaw in the fridge before reheating.


Original recipe found here.