Archive for the ‘Recipe’ Category

H3′s Healthy Halloween Eye

Celebrating the holidays all begins with Halloween, inside the Healthy Kitchen. What better way to ring in the season with a little tasty, ghastly treat? This more healthy alternative to processed sugar not only tastes great, but fits the holiday! A perfect treat for your Halloween parties, the kids and for you!

DSC 31191 300x277 H3s Healthy Halloween Eye


Panna Cotta:

1 envelope Unflavored gelatin

¼ cup Water

2 cups Skim-milk

½ cup Sugar

1 ½ cup Plain non-fat Greek yogurt

1 teaspoon Coconut Extract

2 each Kiwi, sliced thin

Raspberry Sauce:

1 pint Fresh Raspberries


Panna Cotta:

  • Place eleven 6-ounce narrow wine glasses (for the perfect eyeball shape) otherwise use custard cups or ramekins in a shallow baking pan, then set aside.
  • In a small bowl, sprinkle gelatin over the water (do not stir). Let stand for 5 minutes.
  • Meanwhile, in a medium saucepan, combine ½ c of the milk and the sugar.  Cook over medium heat until heated through, stirring to dissolve the sugar (do not boil).  Add gelatin mixture; stir until gelatin is dissolved.  Remove from heat.  Whisk in yogurt until smooth.  Whisk in the remaining 1 ½ cups milk and the coconut extract.
  • Place kiwi slice at the bottom of the cup, then ladle mixture into cups/wine glasses.
  • Cover pan with plastic wrap.  Refrigerate panna cotta for 4 to 24 hours.
  • To serve, immerse the bottom half of each custard cup in hot water for about 10 seconds.  Run a small knife around edge to loosen.  Invert custard onto a dessert plate.  Sprinkle custards with berries and garnish with fresh mint leaves and raspberry sauce.

Raspberry Sauce:

  • Place raspberries in a small sauce-pot and cook on low-medium heat for about 10 minutes, stirring occasionally.
  • Once the raspberries have softened and cooked down allow to cool.
  • Pour raspberries in a blender and blend until smooth.
  • Chill until ready to serve.


Panna Cotta:

Servings: 11

Serving Size: 1 ramekin

Calories: 50 kcal

Fat: 1gm

Raspberry Sauce:

Servings: 8

Serving Size 2 T

Calories 5 kcal

Fat: 0 gm



H3 Halloween Chocolate Whoopie Pie by Karrie Adams

With Halloween coming up next week, we’re getting into celebration mode here in the H3 Healthy Kitchen. Today, we’ve dressed up one of our favorite sweet treats in honor of Halloween, the Chocolate Whoopie Pie. Enjoy this festive and healthy alternative with your family instead of all the highly processed, sugary candies and chocolates this Halloween.

photo 11 H3 Halloween Chocolate Whoopie Pie by Karrie Adams



1 1/2 cup      All purpose flour

1/3 cup        Cocoa powder

3/4 teaspoon Baking soda

1/2 teaspoon Salt

3/4 cup        Fat-free buttermilk

3/4 teaspoon Vanilla extract

1/3 cup        1% Cottage Cheese, pureed

1/2 cup        Brown Sugar

1 each           Egg


16 ounces     Fat-Free Whipped Topping (Cool-whip)

4 drops         Orange food Coloring


  • Preheat oven to 375 degrees. Lightly spray a cookie sheet with pan spray.
  • Combine dry ingredients: flour, cocoa powder, baking soda and salt in a medium-sized mixing bowl then mix.
  • Combine wet ingredients: buttermilk, vanilla extract, brown sugar, cottage cheese and egg. Mix well.
  • Slowly add the wet mixture into the dry mixture. Allowing the dry mixture to just absorb the wet mixture. (Do not over mix.)
  • Once the mixture has combined (some clumps are fine) scoop 1/2 ounce of mixture onto the greased cookie sheet.
  • Bake whoopie pies at 375 degrees for 11 minutes.
  • Remove from the oven and allow to cool.
  • For the filling: Gently fold in the coloring with the whip topping. Stuff each whoopie pie with 1 ounce of filling. Enjoy!


Servings: 15

Calories: 120

Fat grams: 1.5


H3 Abuelita’s Cracked Wheat Chili by Carrie Adams

Fall comfort food recipes are some of our favorite recipes to make, here in the H3 Healthy Kitchen. Hearty, rich flavor shouldn’t be compromised when making healthy comfort food. A perfect warm recipe for the cool fall evenings.

Fallchili10 131 300x300 H3 Abuelitas Cracked Wheat Chili by Carrie Adams


2 tsp Olive oil

2 cups Onion, chopped

6 each Garlic cloves, minced

1 cup Green bell pepper, chopped

1 cup Red bell pepper, chopped

1 ½ T Chili powder

1 T Oregano, dried

1 T Unsweetened cocoa

1 tsp Cumin, ground

2 cups Water

1 ½ cups Bulgur wheat

1 can (16 ounces )Kidney beans, drained

1 can (15 ounces) Black beans, drained

1 can (14 ½ ounces)Diced tomatoes (undrained, no salt added)

1 can (14 ½ ounces) Vegetable broth or stock

2 pieces Chipotle chilis in adobo sauce, minced

2 cups Cheddar cheese, shredded, reduced fat


  • Pre-heat oven to 375°F.
  • Heat oil in saucepot.
  • Add diced onion and the next seven ingredients to the saucepot.
  • Stir and sauté for 5 to 10 minutes.
  • Add water and next six ingredients.
  • Bring this mixture to a boil.
  • Reduce heat then simmer uncovered for 10 minutes and stir occasionally.
  • Spoon half of bean mixture into the bottom of a 13 X 9 inch baking dish.
  • Sprinkle with 1 cup of the cheese.
  • Top with remaining bean mixture.
  • Cover and bake for 30 minutes at 375°F.
  • Uncover and sprinkle with remaining cheese.
  • Bake an additional 10 minutes.


Servings: 12

Serving size: 1 ½ cups

Calories: 214

Fat: 3.3 grams


H3 Healthy Pumpkin Spice Energy Bar

In the H3 Healthy Kitchen, we love creating recipes using the tastes and flavors of the season. Now that fall is here, it is officially pumpkin season! Everything seems to be pumpkin flavored in the fall. However, all of these popular pumpkin recipes also seem to be unhealthy, processed and filled with sugar. They’re sure to leave you feeling tired and groggy. Not our H3 Pumpkin Spiced Energy Bars! These bars prove that Pumpkin Spice can be healthy! This Healthy Pumpkin Spice fall inspired energy bar will keep you feeling good throughout a busy day.

PumpkinSpiceBar1 300x300 H3 Healthy Pumpkin Spice Energy Bar


3 cups Pumpkin, canned

3 scoops Vanilla whey protein powder

3/4 cup Flax seed, ground

3 cups Oats

3 tablespoons Cinnamon, ground

1 1/2 teaspoons Nutmeg, ground

1 1/2 teaspoons Clove, ground

1 teaspoon Salt

1/3 cup Honey

¾ cup Dark chocolate chips


  • Pre-heat oven to 350°.
  • In a large mixing bowl, combine the: protein powder, flax, oats, cinnamon, nutmeg, salt and clove.
  • In a separate mixing bowl combine the pumpkin and honey.
  • Then combine the dry mixture and the wet pumpkin mixture; fold in the chocolate chips.
  • Lightly spray a ½ sheet tray with non-stick spray then evenly spread batter.
  • Bake for 12-15 minutes or until lightly toasted on top.
  • Remove from oven, allow to cool and cut into 30 servings.
  • Store bars in the refrigerator for up to 7 days, otherwise freeze.

Chef’s Note: 

Serves: 30

Serving Size: 1 bar

Calories: 100

Fat: 3.5 grams

We hope that you enjoy this healthy spin on pumpkin spice! What’s your favorite fall recipe?


H3 “No Fat” Pumpkin Spice Latte

In celebration of falls favorite drink and International Coffee Day, the H3 Healthy Kitchen whipped up this H3 “No Fat” Pumpkin Spice Latte, as a special, healthy drink recipe. Everything seems to be pumpkin spiced in the fall. It’s the ever popular, perfect beverage for the crisp fall season! However, typical pumpkin spice latte’s are filled with unnecessary sugars and have little to do with real pumpkin. So in the season of pumpkin spice and indulgence, enjoy this warm, flavorful latte as a treat without the unwanted sacrifice of your healthy diet!

 H3 No Fat Pumpkin Spice Latte


¾ cup Skim Milk

2 tsp Agave Nectar

2 Tbsp Pumpkin Puree (unsweetened)

½ tsp Vanilla extract

¼ tsp Pumpkin Pie Spice

¾ cup Coffee


  • In a small saucepot, heat while whisking all ingredients together except coffee.
  • When desired temperature is reached- pour into a blender and blend until smooth and frothy.
  • In each glass measure 2 ounces of coffee then add 3 ounces of milk mixture.
  • Stir and enjoy!


Serves: 3

Serving Size: 5 ounces

Calories: 40

Fat: 0 grams

We hope you enjoy this healthy twist on pumpkin spice! As coffee is filled with antioxidants, and can be a great healthy beverage when not filled with sugar, we encourage you to treat yourself to this recipe! Happy Fall!


H3 Potato Latkes

As the holiday season approaches, the H3 Healthy Kitchen is committed to making new recipes that allow you to eat your favorite holiday foods while still following a healthy lifestyle. The holidays are easily one of the hardest times of the year to stay healthy, but we believe in you! With a little help from some healthy holiday recipes and commitment, you can stay on track!

Try this potato latke recipe! These latkes are so easy to make in advance and reheat/recrisp in the oven, and that means that they can be an especially schedule-forgiving addition to your holiday table.

Potato Latkes Jewish Holiday CT 300x300 H3 Potato Latkes


1 Large Russet potato, with skin

3 Tbsp Egg substitute

3 Tbsp All purpose flour

¼ cup Yellow onion

¼ tsp Kosher salt

½ Tbsp Garlic Powder

1 tsp Thyme, fresh

¼ tsp Black pepper, ground

12 servings Applesauce


  • Preheat oven to 375° F.
  • In a medium bowl, combine: egg substitute, flour, salt, pepper, garlic powder and thyme. Set this mixture aside.
  • Grate the potatoes and onions, be sure to strain the excess water. Add the strained potatoes and onions to the egg mixture bowl and combine.
  • Take 2 tablespoons of potato mixture and form 15 cakes.
  • Heat oil in a pan on medium/medium high heat.
  • Sear cakes in pan for 2 minutes on each side then transfer to a baking dish.
  • Transfer baking dish to preheated oven and cook for 10 minutes or until latkes are heated through.
  • Serve with applesauce.


Servings: 12

Serving Size: 1 Latke

Calories: 50 kcal

Fat: 0.5 gram

We hope that you enjoy this healthy holiday recipe! Enjoy the holiday season!


The “No Fuss” H3 Healthy Chicken Pot Pie

In the H3 Healthy Kitchen, we realize that sometimes all you need is comfort food. However, the foods we love and the ones that bring us comfort aren’t necessarily the best for us. At Hilton Head Health, we value nutrition and recognize that it’s a integral part of wellness and weight loss. That’s why we take the recipes that you love and turn them into healthy recipes!

With fall just around the corner, it’s great to have some healthy comfort food recipes on hand. Like this “No Fuss” H3 Healthy Chicken Pot Pie Recipe, it’s not only easy to make but it’s a hearty and healthy recipe. Feel free to enjoy this healthy comfort food recipe or add some variety to this traditional dish by changing up the vegetables or using a different protein.

photo 2 300x300 The No Fuss H3 Healthy Chicken Pot Pie


2 Tablespoons Butter

1 cup Carrots, diced

½ cup Onion, diced

1 cup Celery, diced

1 teaspoon Thyme, fresh, chopped

3 cups Low-sodium chicken stock

2 cups Red bliss potato, cubed

1/3 cup Flour

1/3 cup Water

2 cups Chicken, diced

1 cup Green peas

½ teaspoon Salt

¼ teaspoon Black pepper

1/2 sheet Puff pastry dough


  • Preheat oven to 400°.
  • To prepare filling, melt 2 teaspoons butter in a large soup pot over medium-high heat. Add carrots, onion, celery, chicken and thyme, cook 8 minutes or until vegetables are soft.
  • Add broth and potato, bring to a boil. Cover and simmer 10 minutes. Combine flour and 1/3 cup water in a small bowl and stir with a whisk until smooth. Return potato mixture to a boil. Slowly drizzle flour mixture into potato mixture, stirring constantly. Cook 1 minute or until mixture thickens.
  • Add peas and 1/2 teaspoon of salt and pepper. Spoon chicken mixture into an large ramekin or ceramic baking dish coated with cooking spray.
  • Place the dough on top of the chicken mixture, pressing the dough to the edge of dish. Cut 2 slits in top of the crust to allow steam to escape.
  • Bake at 400° for 50 minutes or until golden and bubbly. Let stand 10 minutes. Then sit back and enjoy!


Serves: 8

Serving Size: About 1 ½ cups

Calories: 240

Fat: 5 grams

We hope that you enjoy this Healthy Chicken Pot Pie comfort food recipe!

What’s your favorite comfort food to enjoy in the fall?


H3 Healthy Lemon Blueberry Coffee Cake

In the H3 Healthy Kitchen, we love marrying fresh flavors and healthy ingredients to create a healthy, classic dessert recipe. By making small recipe adjustments, we make desserts much healthier but still just as delicious and flavorful. Fresh lemons and blueberries are two flavors that pair so well together. Adding these flavors to a coffee cake batter adds a new dimension and flavor profile, creating the H3 Lemon Blueberry Coffee Cake. This treat is only 150 calories per serving and it’s sure to satisfy your sweet tooth. Bon appetit!

LemonBlueberry 300x300 H3 Healthy Lemon Blueberry Coffee Cake


3/4 cup Sugar

¼ cup Brown sugar

¼ cup Butter, softened

2 each Eggs

½ cup Egg beaters

1 cup All-purpose flour

2 cups Whole wheat flour

1 tablespoon Baking powder

½ teaspoon Baking soda

½ cup Greek yogurt, nonfat, plain

½ teaspoon Salt

1 ½ cups Blueberries, fresh

¾ cup Non-fat buttermilk

1/3 cup Lemon juice, fresh (about 3 lemons)

1 teaspoon Vanilla extract

1 teaspoon Lemon extract


1 tablespoon Lemon juice, fresh

1 tablespoon Skim-milk

½ cup Powdered sugar


  • Preheat oven to 350 degrees.
  • To prepare cake pan: lightly spray a Bundt cake pan with non-stick cooking spray.
  • In a medium-sized mixing bowl combine: flour, whole wheat flour, baking powder, baking soda and salt.
  • Combine butter, yogurt and sugars in a medium mixing bowl and cream at medium speed until light and fluffy.
  • Mix egg beaters with whole eggs then slowly add egg mixture to sugar mixture, beating after each addition.
  • Combine buttermilk, lemon juice and extracts.
  • Add flour mixture and buttermilk mixture alternately to sugar mixture.
  • Pour batter into prepared pan.
  • Bake for 45 minutes to 1 hour or until a wooden pick inserted in center comes out clean.
  • Cool pan on wire rack for 10 minutes. Then remove cake from pan to continue to cool.
  • To prepare glaze combine milk, lemon juice and sugar with a whisk. Pour glaze over warm cake.


Serves: 20

Serving Size: 1 piece

Calories: 150

Fat: 3 grams

Protein: 4 gram

We hope you enjoy this healthy coffee cake recipe! What’s your favorite healthy dessert recipe?


H3 Healthy Loaded Baked Potato Salad

We love to use inspiration from our own favorite recipes to create our H3 Healthy Kitchen recipes. By manipulating the ingredients and adding healthy alternatives, any recipe can become a delicious, healthy recipe. Even something seemingly unhealthy, can be made into something diet friendly! This H3 Loaded Baked Potato Salad is one of Chef Karla’s is a staple for any summer cook-out. It’s the perfect salad to accent any summer meal.

loadedbakedpotatosalad8 30 H3 Healthy Loaded Baked Potato Salad


1 pound Idaho potatoes, quartered

3 Tablespoons Turkey bacon, cooked

4 ounces Reduced-fat cheddar cheese, shredded

¼ cup Green onion, minced

1 teaspoon Salt

4 ounces H3 Sour Cream

Sour Cream:

½ cup Reduced-fat pureed cottage cheese

¼ tablespoon Lemon juice


  • Bring a large pot of water to a boil.
  • Add potatoes, allow potatoes to cook until fork tender for about 10 minutes.
  • Remove cooked potatoes from water and transfer into a large bowl. Allow the potatoes to cool in refrigerator for about 20 minutes.
  • Prepare the H3 sour cream by combining cottage cheese and lemon juice into a food processor and blend until smooth.
  • In a separate bowl, combine H3 sour cream, green onion, salt and cheese.
  • Once the potatoes have cooled toss them in the sour cream mixture.
  • Keep cold and serve!


Serves: 6

Serving Size: ½ cup

Calories: 140

Fat: 5 grams


H3 Vegetable Stir Fry

In the H3 Healthy Kitchen, we turn healthy ingredients into delicious meals for our Guests during their wellness program and weight loss program stays. We also stress the importance of learning how to make these healthy recipes at home, which is why we also make them quick and easy.  This H3 Vegetable Stir Fry is the perfect marriage of healthy, delicious and easy! Though stir fry’s found in many restaurants can often be laden with unnecessary fats and sodiums, this healthy vegetable stir fry recipe is perfect for anyone trying to reach their weight loss goals and live a healthy lifestyle while still being flavorful and delicious!

Ingredients:VegCashewStirFry8 25 300x300 H3 Vegetable Stir Fry

1 ½ cups Brown Rice, long grain, uncooked

3 cups Stock, chicken or vegetable

Stir Fry

1 cups Carrots, halved, cut on bias

2 cups Broccoli florets

1 cup Bean sprouts

1 cup Celery

1 cup Straw mushrooms

1 cup Bell peppers, (red and yellow) julienne

1 cup Yellow onions, julienne

1cup Water chestnuts

½  cup Soy Beans

1 cup Egg Beaters

½  cup Cashews, unsalted or lightly salted, pieces or chopped

¼  cup Low sodium soy sauce

2 T. Garlic, fresh, minced

2 T. Ginger, fresh, minced

1 T. Sesame oil

Pinch Sea Salt

3 each Wontons, halved (triangle) baked- garnish

1 head Red cabbage leaves, garnish for base of stir fry

2 each Green Onion frills – for garnish or chopped green onions


  • Preheat oven to 350 F.
  • Cook brown rice with chicken or vegetable stock in a large sauce pot.
  • Bake wonton triangles until golden brown- then cool and set aside for serving.
  • Preheat a large sauté pan.
  • Add Sesame oil to the sauté pan.
  • Sauté garlic, ginger, onions, celery and peppers, first.
  • Once tender, add broccoli, mushrooms, water chestnuts and bean sprouts.
  • Add low sodium soy sauce to the vegetables, as they cook.
  • Cook until al dente- slight crunch. Then set aside and keep hot.
  • On the side, scramble egg beaters in separate sauté pan.  Make sure to scramble egg beaters well, so that there are small pieces of egg.
  • When all components of stir fry are finished, combine all ingredients together in large warmed bowl and then add the sea salt.
  • Taste stir fry for overall flavor.
  • Drizzle sweet soy sauce glaze over each dish for extra stir fry flavor.


Number of Servings: 6

Serving Size: 2 ¼ cups = ¾ c rice & 1 ½ c veg

Calories: 360

Fat: 9

We hope that you enjoy this healthy vegetable stir fry recipe! What’s your favorite vegetable dish?


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