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An Excellent, One-pan, Protein-packed Power Pasta

One-pot meals are the savior of weeknight cooking, and this pasta is one of my go-tos. It’s pasta and lentils simmered in crushed tomatoes, finished with lots of chopped kale, saffron, swirls of tahini and chopped almonds. I made a video of how it comes together, but the gist is to simply place most of the ingredients into a big pan or skillet with boiling water, simmer down until the pasta is tender, and plate in shallow bowls with your favorite toppings (I include a list of suggestions). Variations couldn’t be easier once you get the hang of the technique. The recipe is included here, and you can also see how I pull it together in the video. As I mention in it, you can easily do a vegan version of this, or use whatever gluten-free pasta you like. I think the reason I always come back to this recipe is because you’ve got greens, protein from the lentils, and a range of whole healthful ingredients all in one pan. It’s a total crowd-pleaser, and leftovers are A+ as well.

Also! A few of you have asked where to find a list of all my videos in one spot. There will always an up-to-date list on this You Tube page. I’m also posting the shorter ones to Instagram. If you subscribe on You Tube, you won’t miss any, that’s probably the safest bet. In addition to the recipe videos, I’m super excited to post more travel videos. I’m working on one from a trip to (beautiful, sunny!) Tucson, Arizona last week, and a separate video of what I made to take along with me as travel snacks. So, if you subscribe or follow on one of those channels, you’ll likely get the heads up. I also link in the 101 Cookbooks newsletter (sign-ups are sprinkled all over)….The videos are far from perfect (especially the ones I’m in laugh/cry), but they’re so fun to make, and my hope is that I’ll get better at it over the course of the year – 2017 goals! đŸ˜‰ xx! -h

An Excellent One-pot Pasta Recipe

An Excellent, One-pan, Protein-packed Power Pasta

French lentils or black beluga lentils are both great choices here because they retain their shape.

1 pound dried pasta (garganelli is great)
1 pound 14-ounce can crushed tomatoes
2 tablespoons extra virgin olive oil
Zest of two lemons
3 garlic cloves, peeled and smashed
1 teaspoon fine grain sea salt, plus more to taste
1 cup cooked lentils
1 pound kale, de-stemmed and chopped

pinch of saffron and/or other favorite spice blend

to serve: any/ all of the following: tahini, torn basil, lots of Parmesan, olives, toasted almonds, poached egg, basil

Place the pasta, tomatoes, olive oil, lemon zest, garlic, and salt into a large, deep skillet or saucepan. Pour 4 cups of boiling water over the tomato mixture, cover, and bring to a boil. Uncover, and simmer until the pasta is just al dente, depending on the pasta this typically takes 6-10 minutes, stirring regularly. Once the pasta is al dente, stir in the lentils, and then the kale, allowing it to collapse. Finish with the saffron. Allow the pasta to finish cooking, and much of the liquid to be absorbed, another minute or so. Serve topped with any toppings you like in a shallow bowl – dollops of tahini, chopped almonds and olives are pictured here.

Serves 6.

Prep time: 5 min – Cook time: 15 min


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My Typical Green Juice Combo

To all those green juice addicts out there you’ll understand my sentiments here. I am a green juice addict. But with all habit forming activities this one took a while to set in. I remember (not so long ago) coming home from work and pouring myself a a big fat gin and tonic (with 3 large ice cubes and a hefty slice of lemon). I’d sit down and watch the SBS or ABC news every night with my ‘relaxant’. Far out I loved that little routine.

I thought about that tonight when I came inside from the routine afternoon dog walk. How things have changed. These days there is something about the greenness of these green juices, the thought of the goodness running through my veins that keeps me coming back for more (I promise if this addiction happened to me, it could happen to anyone!). This evening I marched straight to the fridge, pulled out bundles of chilled greens and commenced my 5.30pm (ish) green juicing routine.


So you can throw anything green in a green juice, you can also throw lemon in green juice (which I recommend if you are new to green juices, it softens the flavour). It just needs to be raw (obviously), pesticide free, ideally organic and fresh (it’s all well and good to juice your veg because they’re going soft in the chiller but let’s be honest, soft veg is lacking in the nutrients department). Green juices are seriously one of the best things you can do for your health.

You’ll need:
1/2 bunch english spinach
1 or 2 stalks silver beet and kale
1 stalk celery
Handful of parsley & mint (if you’ve got it)
1 lemon
1/2 cucumber
1 knob of ginger (to taste)
1 small piece of turmeric
1 clove garlic

Throw it all in the juicer and press play. Voila!


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Tooth Whitening

Tooth whitening (or bleaching) is a simple, non-invasive dental treatment used to change the color of natural tooth enamel and is an ideal way to enhance the beauty of your smile.

Because having whiter teeth has now become the number one aesthetic concern of most patients, there are a number of ways to whiten teeth. The most popular method is using a home tooth whitening system that will whiten teeth dramatically. Since tooth whitening only works on natural tooth enamel, it is important to evaluate replacement of any old fillings, crowns, etc. Replacement of any restorations will be done after bleaching so they will match the newly bleached teeth.

Tooth whitening is not permanent. A touch-up maybe needed every several years, and more often if you smoke, drink coffee, tea, or wine.

Reasons for tooth whitening:

Fluorosis (excessive fluoridation during tooth development).
Normal wear of outer tooth layer.
Stained teeth due to medications (tetracycline, etc.).
Yellow, brown stained teeth.
What does tooth whitening involve?

This type of tooth whitening usually requires two visits. At the first appointment, impressions (molds) will be made of your teeth to fabricate custom, clear plastic, trays.

At your second appointment, you will try on the trays for proper fit, and adjustments will be made if necessary. The trays are worn with special whitening solution either twice a day for 30 minutes or overnight for a couple of weeks depending on the degree of staining and desired level of whitening. It is normal to experience tooth sensitivity during the time you are whitening your teeth, but it will subside shortly after you have stopped bleaching.

You will receive care instructions for your teeth and trays, and be encouraged to visit your dentist regularly to help maintain a beautiful, healthy, white smile.

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Composite Fillings

A composite (tooth colored) filling is used to repair a tooth that is affected by decay, cracks, fractures, etc. The decayed or affected portion of the tooth will be removed and then filled with a composite filling.

There are many types of filling materials available, each with their own advantages and disadvantages. You and your dentist can discuss the best options for restoring your teeth. Composite fillings, along with silver amalgam fillings, are the most widely used today. Because composite fillings are tooth colored, they can be closely matched to the color of existing teeth, and are more aesthetically suited for use in front teeth or the more visible areas of the teeth.

As with most dental restorations, composite fillings are not permanent and may someday have to be replaced. They are very durable, and will last many years, giving you a long lasting, beautiful smile.

Reasons for composite fillings:

Chipped teeth.
Closing space between two teeth.
Cracked or broken teeth.
Decayed teeth.
Worn teeth.
How are composite fillings placed?

Composite fillings are usually placed in one appointment. While the tooth is numb, your dentist will remove decay as necessary. The space will then be thoroughly cleaned and carefully prepared before the new filling is placed. If the decay was near the nerve of the tooth, a special medication will be applied for added protection. The composite filling will then be precisely placed, shaped, and polished, restoring your tooth to its original shape and function.
It is normal to experience sensitivity to hot and cold when composite fillings are first placed, however this will subside shortly after your tooth acclimates to the new filling.

You will be given care instructions at the conclusion of your treatment. Good oral hygiene practices, eating habits, and regular dental visits will aid in the life of your new fillings.

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Cosmetic Dentistry

In the past decade there has been a dramatic interest in cosmetic dentistry. We all realize that having a healthy, bright, beautiful smile enhances our appearance and allows us to smile with confidence. Thanks to the advances in modern cosmetic dentistry, we are able to improve our teeth and smiles with quick, painless and surprisingly affordable treatments.

Cosmetic dental treatments can:

Change the size, shape, and alignment of certain teeth.
Fill in unattractive spaces between teeth.
Improve or correct bites.
Lighten or brighten the color of teeth.
Repair decayed, broken, cracked, or chipped teeth.
Replace missing teeth.
Replace old, unattractive dental treatments.
Remember, your smile speaks before you even say a word!

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How to Properly Brush & Floss

Brushing and flossing are of paramount importance to oral hygiene. Though bi-annual professional dental cleanings remove plaque, tartar and debris, excellent homecare methods are equally valuable. Proper brushing and flossing can enhance the health of the mouth, make the smile sparkle and prevent serious diseases.

Reasons why proper brushing and flossing are essential:

Prevention of tooth decay – Tooth decay is one of the leading causes of tooth loss, and its treatment often requires complex dental procedures. Tooth decay occurs when the acids found in plaque erode the natural enamel found on the teeth. This phenomenon can easily be prevented by using proper home hygiene methods.

Prevention of periodontal disease – Periodontal disease is a serious, progressive condition which can cause tooth loss, gum recession and jawbone recession. Periodontal disease is caused by the toxins found in plaque, and can lead to serious health problems in other parts of the body. Removing plaque and calculus (tartar) from the surface of the tooth using a toothbrush, and from the interdental areas using dental floss, is an excellent way to stave off periodontal problems.

Prevention of halitosis – Bad breath or halitosis is usually caused by old food particles on or between the teeth. These food particles can be removed with regular brushing and flossing; leaving the mouth healthier, and breath smelling fresher.

Prevention of staining – Staining or the yellowing of teeth can be caused by a wide variety of factors such as smoking, coffee and tea. The more regularly these staining agents are removed from the teeth using brushing and flossing techniques, the less likely it is that the stains will become permanent.
The Proper Way to Brush

The teeth should be brushed at least twice a day; ideally in the morning and before bed. The perfect toothbrush is small in size with soft, rounded-end bristles and no more than three months old. The head of the brush needs to be small enough to access all areas of the mouth, and the bristles should be soft enough so as not to cause undue damage to the gum tissue. The American Dental Association (ADA) has given electric toothbrushes their seal of approval; stating that those with rotating or oscillating heads are more effective than other toothbrushes.

Here is a basic guide to proper brushing:

Place the toothbrush at a 45-degree angle where the gums and teeth meet.
Use small circular motions to gently brush the gumline and teeth.
Do not scrub or apply too much pressure to the teeth, as this can damage the gums and tooth enamel.
Brush every surface of every tooth, cheek-side, tongue-side, and chewing surfaces. Place special emphasis on the surfaces of the back teeth.
Use back and forth strokes to brush the chewing surfaces.
Brush the tongue to remove fungi, food and debris.
The Proper Way to Floss

Flossing is a great way to remove plaque from the interdental regions (between the teeth). Flossing is an especially important tool for preventing periodontal disease and limiting the depth of the gum pockets. The interdental regions are difficult to reach with a toothbrush and should be cleansed with dental floss on a daily basis. The flavor and type of floss are unimportant; choose floss that will be easy and pleasant to use.

Here is a basic guide to proper flossing:

Cut a piece of floss to around 18 inches long.
Wrap one end of the floss around the middle finger of the left hand and the other end around the middle finger of the right hand until the hands are 2-3 inches apart.
Work the floss gently between the teeth toward the gum line.
Curve the floss in a U-shape around each individual tooth and carefully slide it beneath the gum line.
Carefully move the floss up and down several times to remove interdental plaque and debris.
Do not pop the floss in and out between the teeth as this will inflame and cut the gums.
If you have any questions about the correct way to brush or floss, please ask your dentist or dental hygienist.

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Digital X-Rays

Digital radiography (digital x-ray) is the latest technology used to take dental x-rays. This technique uses an electronic sensor (instead of x-ray film) that captures and stores the digital image on a computer. This image can be instantly viewed and enlarged helping the dentist and dental hygienist detect problems easier. Digital x-rays reduce radiation 80-90% compared to the already low exposure of traditional dental x-rays.

Dental x-rays are essential, preventative, diagnostic tools that provide valuable information not visible during a regular dental exam. Dentists and dental hygienists use this information to safely and accurately detect hidden dental abnormalities and complete an accurate treatment plan. Without x-rays, problem areas may go undetected.

Dental x-rays may reveal:

Abscesses or cysts.
Bone loss.
Cancerous and non-cancerous tumors.
Decay between the teeth.
Developmental abnormalities.
Poor tooth and root positions.
Problems inside a tooth or below the gum line.
Detecting and treating dental problems at an early stage may save you time, money, unnecessary discomfort, and your teeth!

Are dental x-rays safe?

We are all exposed to natural radiation in our environment. Digital x-rays produce a significantly lower level of radiation compared to traditional dental x-rays. Not only are digital x-rays better for the health and safety of the patient, they are faster and more comfortable to take, which reduces your time in the dental office. Also, since the digital image is captured electronically, there is no need to develop the x-rays, thus eliminating the disposal of harmful waste and chemicals into the environment.

Even though digital x-rays produce a low level of radiation and are considered very safe, dentists still take necessary precautions to limit the patient’s exposure to radiation. These precautions include only taking those x-rays that are necessary, and using lead apron shields to protect the body.

How often should dental x-rays be taken?

The need for dental x-rays depends on each patient’s individual dental health needs. Your dentist and dental hygienist will recommend necessary x-rays based upon the review of your medical and dental history, a dental exam, signs and symptoms, your age, and risk of disease.

A full mouth series of dental x-rays is recommended for new patients. A full series is usually good for three to five years. Bite-wing x-rays (x-rays of top and bottom teeth biting together) are taken at recall (check-up) visits and are recommended once or twice a year to detect new dental problems.

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Cleanings and Prevention

Hartland Dental Care – Cloud 9 Dentistry – Cosmetic Dentistry

Whether your dental needs are a complete exam and cleaning, a full-mouth restoration, or anything in between, we promise to provide you with exceptional care as we enhance the natural beauty of your smile. Below are just some of the many procedures and services we regularly provide to our patients – with a gentle touch, and stunning results. Your smile is our first priority, and we’ll give you something to smile about.

Cleanings & Prevention
A preventive program is a cooperative effort by the patient, dentist, and dental staff to preserve the natural dentition and supporting structures by preventing the onset, progress, and recurrence of dental diseases and conditions.

Preventing dental disease starts at home with good oral hygiene and a balanced diet. It is continued in the dental office by the efforts of your dentist and dental hygienist to promote, restore, and maintain your oral health.

Prevention also includes regular dental exams, cleanings, and x-rays. Sealants and fluoride are also great preventive treatments that help protect the teeth.

Prevention helps avoid serious and costly dental problems and is the key to having a healthy, confident, beautiful smile.

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New Technology Giving You Your Best Smile

In today’s world, technology has made a lot of things better, faster, and safer. That’s definitely true in the field of dentistry. From mini dental implants and clear braces to computerized toothbrushes and digital x-rays, a visit to the dentist’s office is much different than it was in the past. Joining us with more on a few of the advancements is Dr. Grant Lemke from Cloud 9 Dentistry, along with his very happy patient, Niya Bealin. Cloud 9 Dentistry is offering a FREE mini dental implant consultation; to schedule that consultation, or for more on their Dental Membership Plan, call (262) 367-4245 or visit