Archive for August 2015

5 Ingredient Coconut Shrimp

If you’re looking for healthy and yummy recipes that don’t involve a lot of muss and fuss, the H3 Healthy Kitchen has just what you need. This is the first of our 5 ingredient recipes: Coconut Shrimp. We’ll continue to share different 5 ingredient recipes to help you simplify your healthy meal time! You only need 5 ingredients and in no time you have crispy, delicious Coconut shrimp. Dip these scrumptious Coconut Shrimp into our Sweet and Spicy Sauce to amp up the flavor!

shrimp_cocktail2

Ingredients:

8 oz Large shrimp (8/10’s), peeled and de-veined (or any other fish)

4 T Coconut, chopped

1 tsp Coconut extract

4 T Panko crumbs

¼ cup Egg beaters or egg whites

Steps:

  • Preheat oven to 375°F.
  • Spray baking sheet with non-stick cooking spray.
  • Prepare two mixing bowls: one with panko crumbs and coconut (dry), and the other with egg beaters and coconut extract (wet).
  • Create an assembly line – shrimp, egg beaters mixture, panko/coconut mixture, and then your baking sheet.
  • Take each shrimp and dip into egg beaters, next coat shrimp in panko/coconut mixture.
  • Then place coated shrimp on your baking sheet and repeat until all the shrimp is coated.
  • Bake in oven for about 10-15 minutes.

Nutrition: 

Servings: 2

Serving Size: 4 ounces

Carlories: 140 kcal

Fat: 4 grams

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Pistachio Encrusted Salmon

by Executive Chef Hicham Elmadi

Pistachio encrusted salmon may sound like something you’d order on a weekend vacation in the Bahamas. But our H3 Executive Chef Hicham wants you to enjoy this delicious gourmet treat in the comfort of your own home. This True* recipe is so easy to prepare and packed with omega-3 fatty acids, vitamin B-12 and vitamin B3 and more. It’s the perfect option for lunch or dinner; pair this with our Basil Vinaigrette to add even more flavor!

salmon2

Ingredients:

Pistachio & Seed Mixture (per serving):
½ tsp. Pistachios, minced
½ tsp. Almonds, minced
½ tsp. Sesame seeds (can do mix of black and white)

Salmon:
4 oz. Salmon
1 tsp. White balsamic glaze, evenly divided
1/8th tsp. Salt
1/8th tsp. Pepper
¼ tsp. Olive oil
1 ½ tsp. Nut & Seed mixture –see above

Method:

• Prepare the nut mixture and set aside.
• Add ½ tsp. of white balsamic glaze to flesh side of salmon then season with salt and pepper.
• Bring a small sauté pan to medium high heat then add ¼ tsp. of olive oil followed by searing the salmon for ~2 minutes.
• Once slightly seared, remove pan off heat then top salmon with ½ tsp. of balsamic glaze + 1 ½ tsp. of the nut & seeds mixture.
• Finish salmon in the oven until the skin is crispy or the salmon is cooked through.

Nutrition:

Serves: 1
Serving Size: 4 oz. prepared encrusted salmon
Calories: 200
Fat: 10 gm
Protein: 23 gm

salmon

 

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Functional Strength for the Body: Shoulders

Today’s blog is the final part of our Functional Strength Series. You learned how to prevent knee pain, properly move on and off the floor, and now we’re strengthening those shoulders! All 4 moves are demonstrated in the video and descriptions of each movement are below.

Lacrosse Ball Chest Roll (or Tennis Ball)

Wedge the ball between your chest and the wall with your right arm straight against the wall behind you. Spend 30-60 seconds on each side.

Lacrosse Ball Trap Roll (or Tennis Ball)

Wedge the ball between your upper trap (upper shoulder) and the wall. And roll the ball along your shoulder, trying to find knots and sinking into those knots. Spend 2 to 3 minutes total on both sides.

Towel and Resistance Band Hold

Hold a towel directly underneath your right elbow. Hold onto one end of the resistance band while someone holds the other end. Bring your elbow out as far as you can, your arm should stay at a 90 degree angle while keeping hold of the towel.

Shoulder Flexion Roll

Start in an upright seated position. Keeping your arms straight, reach out as you bend forward until your ears are in between your arms. Complete about 3 sets of 15-25 repetitions.

Take about 5-10 minutes on these exercises each day and you should feel a major improvement in your shoulder/rotator cuff mobility.

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Healthy Makeover: Buffalo Chicken Dip

After a recent Healthy Kitchen Cooking Demonstration, our Guests voted for the Buffalo Chicken Dip to be the next recipe featured on our blog. So after popular demand, we decided to share this simple but delicious creation. We’re positive this popular demand will be a fan favorite wherever it’s served.

ckn-dip

Ingredients:

2 ounces Buffalo wing sauce

8 ounces Chicken breast, grilled or boiled, pulled

¼ cup Cream cheese, fat free

½ cup Cottage cheese, 1%, pureed

½ cup 2% Sharp Cheddar cheese

½ tsp Onion powder

¼ tsp Garlic powder

Method:

  • Pre-heat a medium sauce pot.
  • Place buffalo wing sauce, pulled chicken, cream cheese, and cottage cheese in heated sauce pot and combine ingredients until warm, but not boiling. (Boiling will cause dairy products to seperate and make your dip undesirable.)
  • Then sprinkle in 2% sharp cheddar cheese, and seasonings.
  • Mix until cheese is melted and combined.
  • Serve warm with your favorite pita chip or lower calorie crackers.
  • Enjoy!

ckn-dip2

Nutrition:

Servings: 4

Serving Size: ¼ cup

Calories: 140

Fat: 5 grams

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Functional Strength for the Body: Up & Down Progressions

How many people out there have trouble getting on or off the floor? We get tons of Guests here at Hilton Head Health that have the same issue. But by showing them different up and down progressions, they are able to leave our facility and get onto or off the floor easily. Today, we’re sharing 3 progressions to get you onto the floor and off the floor quickly and easily. Grab a sturdy chair and see the movements below:

Progression 1:

Stand nice and tall and take a large step backwards with your left leg. Using a stable surface like a chair or a bench for assistance, lower your left knee down towards the ground in a controlled manner. Bring your other knee down and bring yourself onto your hands and knees. From there you can safely get onto your back. In order to get back up, come back up onto your hands and knees. Lift up your chest. Bring your right leg forward. Using the chair for assistance, stand up staying as upright as possible. Once you can easily do this on both legs, move up to progression 2.

Progression 2:

Start by standing nice and tall and taking a large step backwards with your left leg. Using your left thigh for assistance, lower your left knee down towards the ground in a controlled manner. Bring your other knee down and bring yourself onto your hands and knees. From there you can safely get onto your back. In order to get back up, come back up onto your hands and knees. Lift up your chest. Bring your right leg forward. Using your right thigh for assistance, stand up staying as upright as possible. Once you can easily do this on both legs, move up to progression 3.

Progression 3:

Start by standing nice and tall and taking a large step backwards with your left leg. Without using your hands for assistance, lower your left knee down towards the ground in a controlled manner. Bring your other knee down and bring yourself onto your hands and knees. From there you can safely get onto your back. In order to get back up, come back up onto your hands and knees. Lift up your chest. Bring your right leg forward. Without using your hand for assistance, stand up staying as upright as possible.

With these 3 progressions, you’ll be moving on and off the floor  to play with your children or grandkids or to exercise in no time! Next week, we’re sharing tips to strengthen and mobilize your shoulders.

If you have functional movement questions or have a request for our next fitness series or fitness blog, email us at getinspired@hhhealth.com.

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Watermelon Salsa

by H3 Healthy Kitchen Assistant Chef Carrie Adams

Watermelon is definitely a favorite here in the Healthy Kitchen. You can easily add bright, sweet flavor to a salad or even to salsa with some watermelon! If you’ve never had Watermelon Salsa, you’re in for a fresh and fruity treat. Try this watermelon salsa recipe atop some grilled or seared fish.

watermelon, salsa, healthy recipe

Ingredients:

1 cup Watermelon, fresh, cubed

1 each Yellow bell pepper, chopped

1 each Jalapeno, seeded, diced

¼ cup Cilantro, chopped

¼ cup Red onion, chopped

1 each Lime, juiced

¼ tsp Salt

Steps:

  • In a medium bowl mix the watermelon, bell pepper, jalapeno, cilantro, red onion, lime juice, and salt.
  • Cover and refrigerate.
  • Then serve and enjoy!

watermelon, healthy recipe, watermelon salsa

 

Nutriton:

Servings: 10

Serving Size: ¼ cup

Calories: 20 kcal

Fat: 0 grams

 

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