Archive for March 2014

A New Twist on Eggs!

A New Twist on Eggs!
Recipe type: Breakfast
Cuisine: Almond, Cheese, and Rosemary Omelet
Serves: 4
  • 1 Tbsp. Olive oil oil
  • ½ cup Sliced Almonds
  • 1 Tbsp. fresh rosemary leaves from 2 "stalks" rosemary, removed from stems
  • ½ tsp. plus 1 pinch kosher salt
  • 10 eggs
  • 1 Tbsp. water
  • 1 Tbsp. unsalted butter
  • 1 cup (4 oz.) grated Swiss (or Gruyere) cheese
  1. Preheat the oven to 350°F.
  2. Heat 10-inch non-stick skillet on stove and add the oil over medium heat. When it begins to smoke lightly, shut off the heat and add the almonds. Stir them to coat with the oil and put the skillet back on the heat. Cook over low heat, stirring constantly, until the nuts brown, 30 seconds. Add the rosemary and stir until it gets slightly crisp and pale green, 15 to 30 seconds. Use a slotted spoon to remove the nuts and rosemary onto a kitchen towel. Season with a pinch of salt.
  3. Whisk together the eggs, water and ½ tsp. salt. Whisk only enough to integrate the eggs. You don't want to whip too much air into them or make them frothy. Place the skillet on the stove over medium heat and add the butter. Swirl the butter around as it melts so it coats the whole surface of the pan. Pour in the egg mixture. Allow mixture to cook for 1 minute then use a wooden spoon to stir the eggs for 1 minute, as if you were scrambling them. Then, allow the eggs to cook, undisturbed, over medium-low heat for about 2 minutes; the eggs will appear to be about halfway set. Sprinkle the cheese and ½ of almond mixture and place the pan in the oven for 5 to 7 minutes or until the center is cooked. Pull out of the oven.
  4. Lift the handle of the pan up tilting the pan away from you and towards the plate. This tilting should cause the omelet to slide down in the pan a little. Fold the omelet in half. Sprinkle with the remaining almonds and rosemary. Serve immediately.

Im always looking for a new twist on egg dishes. There is nothing more I love for breakfast than a good egg! Not to mention, eggs are rich in Omega 3 Fatty acids which have many health benefits – especially raising your HDL (good cholesterol) which can help lower your bad cholesterol & protect your heart. Let’s hear it  for the incredible, edible egg!

As winter slowly gives way to spring, this would be a great Saturday morning recipe the entire family could enjoy while lingering over laughter & good conversation on the back porch. Just sayin…!

Recipe credit: Fisher nuts & Food Network



Chicken Stuffed Peppers

I absolutely LOVE stuffed peppers and there is already an amazing stuffed pepper recipe available on this blog, but a great friend of mine created their own recipe the other day and treated us all to a super tasty dinner and it was so yummy, I had to share! A little back story, this great friend of mine is my non-biological little brother, Jim! Jim has lost 30 lbs since December and is getting incredibly creative in the kitchen! I love it when people own this!! He is making this a part of his lifestyle and sharing his culinary creativity with my family nearly every week. My mom has also accepted this lifestyle and has found it much easier to maintain when incorporating varied, tasty, and super simple recipes into her day! We never want this to get boring!!! We hope that providing you with new recipes each week it is making your journey for healthy living easier and more enjoyable! This stuffed pepper recipe has been a hit for everyone that has tried it thus far! Hope you enjoy as much as I did!!! Oh and the best part, its quick, which is a necessity in my home with a one year old standing at my feet following me around the kitchen as I prepare dinner. See even he is excited about this recipe! :)


4 oz. cream cheese, softened

½ cup cheddar cheese

1 tbsp. mayonnaise

1 tbsp. salsa ( I did a little more just bc I like salsa! :))

1 tsp. Mrs. Dash Fiesta Lime seasoning

1 tsp. each of salt, pepper, garlic powder

2 green or sweet peppers (I did one green and one red)

shredded chicken (I did rotisserie chicken and whatever you don’t use, use for leftovers for the week!)


1)   Mix together first six ingredients until blended

2)   Stuff above mixture into equal parts into the 4 halves of peppers

3)  Bake for 15 minutes at 375 degrees

4)  Take out of oven and place desired amount of shredded chicken on top

5)  Sprinkle shredded cheese on top of chicken

6)  Place back in the oven and broil for 2-2.5 minutes (until cheese is melted)

Enjoy!!! I served mine a top a bed of lettuce and added a little extra salsa to it after it was cooked. You could also add queso, guacamole, or pico de gallo, or enjoy as is! It is FULL of flavor! The Mrs. Dash seasoning was a new find that I loved because it is significantly lower in carbs than your traditional taco seasoning and tastes just like it!


Unintentional Medication Overdoses

“I want ice cream!” My four year old daughter, Abby, had spotted her two year old brother Dan wolfing down the last of the ice cream under the watchful eye of mom and dad. This was unheard of in the middle of the day. Ice cream was an after dinner treat only.

My response to her stated desire left her even more baffled. “No, Abby, Dan needs to eat all of it because he was bad.” Dan looked up from his ice cream and smiled happily at his sister while Abby looked at me in total bewilderment. Realizing what I had just said, I explained, “Abby, Dan got into mom’s medicine and he needs some ice cream to keep him from getting sick.” I’m not sure that really clarified things for Abby and she was probably wondering how she could get ahold of some of mom’s meds to earn some middle-of-the-day ice cream herself.

How had we gotten to this crazy moment? While I was at work, my wife had gotten distracted after taking her thyroid medicine and put the bottle in an accessible place. Danny, ever vigilant to opportunities, had gotten ahold of this bottle of little items that mom obviously seemed to like. As his mom turned back around and spotted him, it was obvious he had gotten at least one or two pills, maybe more.

A quick call to me and to Poison Control (800-222-1222) and she was told he needed milk. One problem: at the time Dan hated milk. The solution: ice cream. In the end Dan was fine and it was just a funny story – although one that further ramped up our vigilance of medicines and other potential poisons. For some unintentional medication poisonings the results are anything but funny.

Exposure to poisons is a common problem. The incidence of poisoning in the United States is approximately 4 million cases per year, with 300,000 cases leading to hospitalization, and approximately 30,000 deaths. More than 1 million of these poison exposures are among children younger than six years of age. Because not all poisoning exposures are reported to poison control centers, these numbers are certainly an underestimate. Perhaps not surprisingly, over 90 percent of poisoning exposures occur at home.

A hefty percentage of the poisonings in children are prescription medications. The biggest offenders are sleeping pills, antipsychotics, anti-anxiety medicines, heart medicines diabetes medicines and pain relievers. A single verapamil (blood pressure med), glipizide (diabetes med) or methadone (narcotic pain reliever) can be enough to kill a toddler.

Another major source of unintentional poisoning in children is iron supplements. Those tasty chewable vitamins or gummies can be all too tempting and are anything but safe. That goes for acetaminophen (Tylenol), ibuprofen and other over-the-counter meds.

So what can you do?

  • Be sure your medications are in child proof containers and replace the top and put the bottle in an inaccessible place every time.
  • Watch out for older siblings helping little ones to get their hands on meds.
  • Be vigilant when your child is staying elsewhere such as a grandparent’s house where they may not be as careful about putting medications in a safe place
  • Have the Poison Control Center number entered in your phone and on your fridge (800-222-1222). Call them immediately if a possible ingestion has occurred.
  • Watch out for purses and pillboxes of visitors that curious toddlers will be tempted to pilfer.
  • Flush or otherwise properly dispose of unwanted or expired meds
  • Treat vitamins, supplements, and other over-the-counter meds with just as much caution as your prescriptions.

So, here’s hoping you can let your kids enjoy a middle-of-the-day treat just for fun and not because they found a way into your meds. It’s a hard job, but stay vigilant!

Andrew Smith, MD is board-certified in Family Medicine and practices at 1503 East Lamar Alexander Parkway, Maryville. Contact him at 982-0835



Steak Pizzaiola

Steak Pizzaiola
Recipe type: Dinner
Serves: 4
  • 1¼ lbs boneless sirloin steak
  • Kosher salt
  • 2 tablespoons extra virgin olive oil (EVOO)
  • 4 cloves of garlic, smashed
  • 1 large onion (sliced ¼ inch thick)
  • 2 bell peppers (1 red, 1 yellow)- sliced ¼ inch thick
  • 4 jarred pepperoncini (drained & thinly sliced)
  • 1 15-oz can of crushed tomatoes
  • ½ tsp dried oregano
  • A pinch of red pepper flakes
  • 2 tablespoons chopped fresh parsley
  1. Sprinkle the steak all over with ¼ tsp salt. Heat olive oil in large skillet over medium-high heat. Add steak & sear until browned, about 2 mins per side. Transfer to plate
  2. Add garlic to skillet. Once it sizzles, add the onion & bell peppers and cook, stirring occasionally until they soften slightly (roughly 4 mins). Add pepperoncini, tomatoes, oregano, red pepper flakes & ¾ cup of water. Stir to combine. Bring to a rapid simmer then nestle the steak in the sauce & simmer, turning once, until medium rare (roughly 7 mins).
  3. Transfer the steak to a cutting board & let it rest for about 5 minutes. Continue simmering the sauce until thickened (roughly 3 more minutes)
  4. Thinly slice the steak against the grain & divide among plates. Top with sauce & parsley.
  5. Enjoy!


Don’t get lost in chicken monotony! If you are like me, you find that chicken dishes make it to your plate 10x more than any other meat! I actually just recently saw a news report that  suggested chicken has taken over as America’s meat, replacing “Beef, its whats for dinner.” Well, folks, today is the day to dive into the red meat in a new & fun way! I mean who doesn’t love a warm, juicy, sirloin??! A lot of people try to avoid red meat due to myths that it is not good for you. This just isn’t true. Red meat provides nutrients like iron & zinc that can help you maintain energy. It also supplies protein & amino acids that repair small muscle tears (aka- a great choice for all you athletes out there!) Red meat also is very helpful in raising your HDL cholesterol, which is cardioprotective & helps lower your bad cholesterol


Recipe credit: Food network