Archive for the ‘Recipe’ Category

Mini Pumpkin Pie

Without a doubt pumpkin pie has to be one of top desserts for the holidays, especially for Thanksgiving. And it’s probably one of the most unhealthy, too, with around 300-350 calories per slice. Normally that would mean you should steer clear of this but not this year! The H3 Healthy Kitchen’s lastest recipe makeover is: Mini Pumkpin Pie. So you can have your mini pie and eat it, too!

image3 1 300x300 Mini Pumpkin Pie


Pie Crust:

1.3 ounces Cream cheese, fat-free, cold

4 Tsp Sugar

Pinch Salt

Pinch Baking powder

1 tsp Apple Cider Vinegar

4 tsp Ice Cold Water

2/3 cup Flour

4 tsp Flour for rolling out dough

1.3 ounces Butter, unsalted, cold

Pie Filling:

1 cup Pumpkin

1 cup Egg Beaters

1 cup Evaporated Milk, fat free

1 cup Brown Sugar

½ tsp Ginger

¼ tsp Cloves, ground

¼ tsp Allspice

1 tsp Cinnamon

¼ tsp Nutmeg


  • Preheat oven to 375˚F.
  • In a mixing bowl – with paddle attachment, mix all dough ingredients.
  • Sprinkle clean counter with a small amount of flour. Roll dough out on counter, making sure dough is not too thick.
  • Then place the large rolled out dough over the pie pan. Press dough down into pie pan to make a good fit.  Cut off excess dough that drapes below the edge of the pie pan.  Make sure to give yourself a little dough on the edges so you can crinkle the dough around the edges.
  • Once you have cut the extra dough off, roll that dough back into another ball and repeat of you are making multiple pies – otherwise freeze.
  • Crinkle the edges of the pie dough around the edges of the pan to make a nice design for your pie. Then place in refrigerator to chill for about 15 minutes.
  • In a large mixing bowl beat all filling ingredients on high for one minute.
  • Pour into pie pan and bake 60 minutes or until firm and toothpick comes out clean.


Servings: 12

Serving Size: 1 mini pie

Calories: 175 kcal

Fat: 7 grams


Spiced Chocolate Dipped Apples

by H3 Healthy Kitchen Assistant Chef Carrie Adams

Today’s Healthy Kitchen recipe is the perfect fall treat for anyone with a sweet tooth looking for a healthier alternative. Our Spiced Chocolate Dipped Apples a twist on one our fall favorites, the caramel apple. The spiced chocolate adds an extra layer of flavors when you bite into the sweet, tart crunch of a yummy Granny Smith. Plus, it’s super simple and can created as a last minute healthy snack.

spiced apples1 300x300 Spiced Chocolate Dipped Apples



2 each Apples

½ cup Chocolate chips

¼ teaspoon Cloves, ground

¼ teaspoon Cinnamon, ground

¼ teaspoon Salt

16 each Wooden skewers


  • Cut each apple into eighths and skewer each slice onto a wooden skewer.
  • To create a double boiler. Fill a sauce pot about half-way up with water. Bring to a boil.
  • In a large stainless steel bowl, add: chocolate chips, cloves, cinnamon and salt.
  • Place the bowl over the boiling water. *The water should not touch the bowl.*
  • Stir chocolate constantly until melted.
  • Dip skewered apples into the chocolate mixture.
  • Place dipped apples onto a sheet tray lined with parchment paper.
  • Store in refrigerator until chocolate solidifies.
  • Enjoy your chocolate dipped, spiced treat!


Serves: 4

Serving size: ½ of an apple

Calories: 190

Fat: 8 grams


The Vegetarian Burrito

by Hilton Head Health Executive Chef Hicham Elmadi

It’s time to share another recipe from our True* dining menu! Get your tastebuds ready for one of the best burrito recipes you’ll ever taste, the Vegetarian Burrito. Don’t be fooled by the name, you don’t have to be a vegetarian to love it. It has the perfect mix of vegetables, plant based protein and flavorful ingredients to entice anyone.

vegetarian burrito2 300x300 The Vegetarian Burrito


1 each Flatbread

2 tablespoons Cilantro Lime Cashew Sauce

¼ cup Black Bean Puree

¼ cup Quinoa, red, cooked

3 ounces Kale, chopped

1 tablespoon Jalapeno, minced

2 teaspoons Chili powder

1 tablespoon Cilantro, finely chopped

¼  teaspoon Salt

1 teaspoon Olive oil


  • Prepare Cashew sauce and Black Bean puree and set aside.
  • Massage kale with jalapeno, chili powder, cilantro, salt and olive oil. Set aside.
  • Assemble each burrito by spreading black bean puree first and then the cooked quinoa.
  • Arrange kale mixture at the bottom half of the burrito and roll sides in tight.
  • Serve sliced in half with 2 tablespoons cashew sauce and a side salad with citrus vinaigrette.


vegetarian burrito3 300x300 The Vegetarian Burrito


Serves: 1

Serving Size: 1 wrap (with side)

Calories: 290

Fat Grams: 7 grams

Protein: 14 grams

Want to add a few more meatleass recipes to your weekly meal plan? Find all the best veggie recipes right here on our blog!


Healthy Halloween Recipe: Severed Ear

Nothing screams Halloween like a dismemebered body part or two. With some inspiration from our Severed Fingers and Halloween Eye recipe, we came up with our newest creation: a Severed Ear! It’s amazing to see what can happen in the Healthy Kitchen with a little peanut butter mousse, some raspberries and creativity will create. Add this eerie but delectable treat to your Halloween spread.

severed ear 1 300x300 Healthy Halloween Recipe: Severed Ear


Ear (Peanut butter mousse):

8 ounces Cream cheese, fat free

1 ½ cups Confectioners’ sugar

½ cup Creamy peanut butter

1/3 cup Milk, skim

16 ounces Cool Whip, fat free, thawed out

1 teaspoon Molasses (optional)

For the “blood”:

1 pint Raspberries, frozen or fresh



  • In a mixing bowl combine cream cheese, confectioners’ sugar and peanut butter. Mix well.
  • Slowly add milk and beat at medium speed until smooth.
  • Fold in thawed cool whip.
  • Add molasses if a darker, more realistic “skin tone” is desired.
  • Cover and freeze until firm in a pastry specific ear mold.
  • Once you remove the ear from the mold, enhance it with cocoa powder to add shape and dimension.


  • Add raspberries to a small sauce pot turn on to medium heat and let cook for about 10-15 minutes or until raspberries soften. Cool
  • Add raspberries to blender and blend until smooth.
  • Strain seeds out of blended raspberries creating a smooth consistency, use cold.


Serves: 20

Serving Size: ¼ cup

Calories: 130

Fat: 3 grams


Healthy Halloween Recipe: Broken Glass Cupcake

This Halloween recipe is a trick and a treat, all in one. The Broken Glass Cupcake looks dangerous and delicious at the same time. But no worries, the “broken glass” is the ‘trick’- so no one will get hurt eating it. Your waist line is safe, too; these cupcakes are under 200 calories and only 5 grams of fat. Happy Halloween!

cupcake edit 300x300 Healthy Halloween Recipe: Broken Glass Cupcake


For the cupcakes:

All-purpose flour 2 cups

Wheat flour ½ cup

Sugar 1 1/2 cups

Cocoa powder 1 tablespoon

Baking soda 1 teaspoon

Salt 1 teaspoon

Buttermilk, nonfat 1 cup

Vegetable oil ½ cup

Plain yogurt, nonfat ½ cup

Eggs, large 2 each

Vanilla extract 1 ½ teaspoon

White distilled vinegar 1 teaspoon

Red food coloring 2 tablespoon

For the frosting:

Heavy whipping cream 1 cup

Powdered sugar ¼ cup

Vanilla extract 2 teaspoons

Fat-free cream cheese 8 ounces 

For the “glass”:

Sugar 1 ½ cups

Water ¾ cup

For the “blood”:

Raspberries, fresh or frozen 1 pint

karla edit cupcake 300x300 Healthy Halloween Recipe: Broken Glass CupcakeMethod:


  • Preheat oven to 350°F.
  • In medium size bowl, sift all dry ingredients.
  • In stand mixer bowl or other mixing bowl; add buttermilk, vegetable oil and non-fat plain yogurt.
  • Alternate between adding the dry mix and the two eggs.
  • Then add the vanilla extract, red food coloring, and vinegar.
  • Mix until batter is well mixed; scrap the sides of the bowl to make sure all dry ingredients are incorporated.
  • Spray two 8 inch cake pans with non-stick pan spray or a cup cake pan.
  • Pour batter as evenly as you can into each cake pan (batter will be slightly runny).
  • Bake in oven for about 30 to 35 minutes.


  • In a large mixing bowl, add heavy whipping cream. Using an electric mixer, whip cream on high, until soft peaks form. (About 3 minutes).
  • In a separate mixing bowl, add cream cheese. With the paddle attachment mix on medium-high speed until cream cheese is softened.
  • Add powdered sugar and vanilla extract to cream cheese, combine well
  • Add cream cheese mixture whipped cream, fold cream cheese mixture into whipped cream. Be careful to not over mix, folding will help keep the fluffy whipped cream consistency.
  • Once combined, the frosting is ready to be served, otherwise store in refrigerator for up to 7 days.


  • Bring sugar and water to a boil in a small sauce-pan. Stirring until sugar dissolves.
  • Reduce heat to medium-high and cook until mixture just starts to turn pale gold around edges.
  • Remove from heat and immediately pour onto silicone mat. Working quickly, tilt mat to spread caramel edges to make a thin layer.
  • Let cool to harden.


  • Add raspberries to a small sauce pot turn on to medium heat and let cook for about 10-15 minutes or until raspberries soften. Cool
  • Add raspberries to blender and blend until smooth.
  • Strain seeds out of blended raspberries creating a smooth consistency, use cold.


Serves: 20

Calories: 180

Fat: 5 grams



Healthy Halloween Recipe: Skull Meatloaf

Halloween is less than 3 weeks away; that means it’s time for some, tasty and slightly terrifying recipes from our H3 Healthy Kitchen Executive Chef Karla Williams! We’ll be sharing a healthy Halloween recipe each Monday in October, so keep your eyes peeled for scary and scrumptious recipes. First up is our Skull Meatloaf, packed with ground beef, quinoa and vegetables! If you’re kids don’t like veggies, this recipe is sure to change their minds.


skull meatloaf1 300x289 Healthy Halloween Recipe: Skull Meatloaf


2 pounds Beef, ground, lean (90/10)

2 each Eggs

¼ cup Parmesan cheese, shredded

½ teaspoon Black pepper, ground

½ teaspoon Salt

¼ cup Tomato paste (divided)

1 tablespoon Molasses

1 tablespoon Oregano, fresh, minced

1 cup Mushrooms

1 cup Carrots, diced

2 tablespoons Garlic cloves

2 cups Onion, diced

½ teaspoon Olive oil

1 tablespoon Worcestershire sauce

¼ cup Quinoa, uncooked

½ cup Red wine



edit Karla 300x300 Healthy Halloween Recipe: Skull Meatloaf


  • Preheat oven to 350 degrees.
  • Combine quinoa and red wine in a small sauce pot.
  • Turn heat on high and bring saucepot to a boil, once the wine begins to boil, turn heat down to low and cover sauce pot with a lid. Allow the quinoa to steam, about 17 minutes. The quinoa will absorb all of the liquid when it is done. Fluff with fork once it is done. Allow mixture to cool.
  • In a food processor combine; oregano, mushrooms, carrot, garlic, and onion then processes until minced.
  • In a large sauté pan add olive oil and turn on medium heat, add minced vegetable mixture and 2 tablespoons of tomato paste. Sauté mixture for about 8-10 minutes or until the liquid has cooked off. Allow mixture to cool.
  • In a large bowl, combine; cooled cooked quinoa, cooled sautéed vegetable mixture and remaining ingredients; beef, eggs, parmesan cheese, salt, pepper, and Worcestershire sauce.
  • Lightly spray a muffin pan with non-stick spray, then scoop ½ cup portions of meat mixture into muffin pan.
  • Place in preheated oven and bake for about 20-24 minutes, or until the thermometer registers 160 degree internal temperature.
  • While the meatloaf is cooking, in a small bowl combine the 2 tablespoons of tomato paste with molasses.
  • Once the meatloaf is done, brush the molasses mixture on top of each meatloaf.


Serves: 8

Calories: 250

Fat: 8 grams


Autumn Granola Bar

by Healthy Kitchen Sous Chef Carrie Adams

If you love Autumn, we know you’ll fall in love with our Autumn Granola Bar recipe. It’s bursting with your all your favorite fall flavors: cranberries, pumpkin, pecan and even apple! Our H3 Healthy Kitchen Autumn Bar is the perfect marriage of delicious fall flavors and healthy ingredients. Our autumn bar is packed with  protein, healthy fats and a great crunch.

autumn bar2 300x300 Autumn Granola Bar


2 cups Oats

2/3 cup Cranberries, dried

¼ cup Pumpkin Seeds

½ Tablespoon  Chia Seeds

2 teaspoon Pumpkin Pie Spice

1/3 cup Apple Butter

6 ounces Applesauce, unsweetened

2 scoops Whey Protein Powder

½ cup Pecans, chopped

½ teaspoon Salt


  • Preheat oven to 350 degrees F.
  • Combine all dry ingredients.
  • In a separate bowl whisk together the apple butter and applesauce.
  • Mix dry and wet together until fully incorporated.
  • Spread out on a greased sheet pan.
  • Bake for 12-15 minutes.
  • Cool, cut and serve!
  • Store extras in the refrigerator.


Servings: 18

Serving Size: 1 bar

Calories: 110 kcal

Fat: 4.5 grams

What’s your favorite, healthy fall treat?


5-Step Recipe: Tomato Bruschetta

The end of September means the weather is cooling down and tomatoes won’t be in season for much longer! So here’s a simple recipe to get your tomatoe fix: Tomato Bruschetta. You’ll love the taste of these fresh ingredients in this classic, Healthy Kitchen recipe. If you want a few more simple tomato recipes, check out 4 easy cherry tomato recipes in Fit Nation Magazine.

DSC 0185 11 289x300 5 Step Recipe: Tomato Bruschetta



1 1/2 cups Roma tomatoes, chopped

1/4 cup Fresh basil, cut thin

1 teaspoon Garlic, minced

1 teaspoon Olive oil

1/4 teaspoon Salt

1/8 teaspoon Black pepper, ground

1/2 each Whole grain baguette, cut thinly


  • Preheat oven to 350° F.
  • Thinly slice whole grain baguette. (Serving 2 thin slices per person which is about 2 ounces).
  • Arrange the slices of bread onto a sheet tray and brown both sides slightly in the oven for about 3 minutes each side.  Then remove the slices from the oven.
  • In a medium bowl, combine chopped tomatoes, basil, garlic, olive oil, salt and black pepper.
  • Spread the tomato mixture onto the golden brown bread and enjoy.


Yield: 6 servings

Serving Size: 2 pieces

Calories: 45

Fat: 1.5 grams


5 Ingredient Pink Lemonade Smoothie

by Healthy Kitchen Assistant Chef Carrie Adams

For most of us, school has started back and it’s time to get into the swing of alarm clocks, car pools, and overbooked schedules. Before you run out the door into the chaos of your day, start your morning with a fresh and fruity treat: an H3 Healthy Kitchen Pink Lemonade Smoothie. There’s only 5 fresh ingredients, so it’s a quick healthy recipe that’s also very tasty!

pink lemonade smoothie 300x300 5 Ingredient Pink Lemonade Smoothie


1 ½ cups Coconut Water

⅓ cup Peaches, frozen

½ cup Strawberries, frozen

¾ cup Ice

2 T ablespoons Lemon juice, fresh


  • Combine all ingredients in blender.
  • Enjoy!


Servings: 2

Serving Size: 1 cup

Calories: 60 kcal

Fat: 0 grams

Do you have a recipe you’d like us to makeover into a healthy recipe? Leave a comment or send your recipes to


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 300x300 5 Ingredient Coconut Shrimp


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


  • 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.


Servings: 2

Serving Size: 4 ounces

Carlories: 140 kcal

Fat: 4 grams


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