Archive for the ‘Recipe’ Category

Valentine’s Dessert: Chocolate Chip Cheesecake

Valentine’s Day just wouldn’t be the same without a sweet ending. Whether you make our Dijon and Pecan Roasted Pork and Warmed Brussel Sprout & Farro Slaw for your Sweetheart or use another dinner idea, this is the perfect dessert to complete any Valentine’s Day meal. H3 Healthy Kitchen Chef Karla’s Chocolate Chip Cheesecake recipe is not only delicious but it won’t leave you feeling guilty the next day.



1 can Cooking spray

2 cups Graham cracker crumbs

¼ cup Apple butter

3 cups Cottage cheese, 1%

1 ½ cups Cream cheese, fat free

1 each Whole egg

5 each Egg whites

1 ½ cups Sugar

2 teaspoon Pure vanilla extract

1/8 teaspoon Salt

¾ cup Chocolate chips


  • Cut the cake into wedges with a sharp, warm knife.
  • Preheat oven to 325°F.
  • Lightly spray a 9-inch springform pan with cooking spray.
  • Combine the graham cracker crumbs and apple butter in a small bowl.
  • Press the graham cracker crumbs into the bottom of the springform pan and set aside.
  • In a food processor pureé the cottage cheese until smooth.
  • Add the cream cheese, egg, egg whites, sugar, vanilla, and salt; process until nice and smooth.
  • Fold in half of the chocolate chips into the batter.
  • Pour batter into the prepared pan.
  • Sprinkle remaining half of chocolate chips on top of the cheesecake.
  • Bake for 1 to 1 1/2 hours, or until the cake has set and is firm to the touch.
  • Cool completely before serving.



Servings: 16

Serving Size: 1 slice

Calories: 205 calories

Fat: 3.5 grams

What’s your favorite Valentine’s Day recipe? Share your favorites in the comments.



Valentine’s Dinner Idea: Dijon and Pecan Roasted Pork Tenderloin

Last week, Chef Karla shared perfect Valentine’s Dinner side dish, Warmed Brussel Sprout & Farro Salad. Today, it’s all about the protein – Dijon and Pecan Roasted Pork Tenderloin. This tender and juicy main dish will shine next to that salad. You’re sweetheart will absolutely love this delicious combination.
valentine's day, pork tenderloin, healthy dinner idea


½ cup Whole grain dijon

½ cup Pecans, raw, chopped fine

¼ tsp Salt

¼ tsp Black pepper

1 each Pork tenderloin (1 pound)


  • Preheat oven to 375 degrees F.
  • Season pork with salt and pepper.
  • Coat the pork with the whole grain djion.
  • Place coated pork on a greased sheet pan.
  • Gently press chopped pecans on the top of the tenderloin.
  • Bake in oven for 17-25 minutes until pork reaches the internal temperature of 135 degrees or desired temperature.
  • Let pork rest for 3-5 minutes so it has time to reach 140 degrees.
  • Slice and enjoy!

pork tenderloin, Valentine's Day, healthy dinner


Servings: 4

Serving Sizes: 4 ounces

Calories: 260 kcal

Fat: 15 grams

What’s dinner without a delicious dessert? Nothing says Valentine’s Day like a chocolatey dessert. Stay tuned for our Chocolate Chip Cheesecake recipe next week!



Valentine’s Dinner Idea: Warmed Brussel Sprout & Farro Slaw

Valentine’s Day is less than 3 weeks aways. But no need to panic. The H3 Healthy Kitchen has the perfect, healthy dinner recipe to impress your sweetheart. Start with our Warmed Brussel Sprout & Farro Slaw. This warm slaw recipe is simple to make and tastes absolutely delicious.

farro slaw


8 ounces Brussel Sprouts, thinly sliced

1 cup Red apple, thinly sliced

½ Tablespoon Olive oil

1 ½ Tablespoon Red wine vinegar

¼ cup Cranberries, dried

¼ teaspoon Salt

¼ teaspoon Ground Black Pepper

1/2 cup Farro, cooked and cooled


  • Preheat a medium sized skillet, add olive oil.
  • In a bowl combine all remaining ingredients; Brussel sprouts, apple, vinegar, cranberries, salt, pepper, and cooked farro.
  • Once the oil and skillet are hot, add the; slaw mixture and sauté 3-5 minutes or until apple and Brussels are slightly softened.
  • Serve hot and enjoy!

Chef’s Note: Just looking for a quick and tasty side, serve this mixture cold!


Serves: 5

Serving size: ½ cup

Calories: 90

Fat: 2 grams

Sodium: 110 milligrams

Carbohydrates: 16 grams

Protein: 2 grams

Fiber: 3 grams

Next week, we’ll show you how to make Dijon Encrusted pork and we have a special, chocolatey dessert recipe that will knock your socks off!



Green Smoothie

We love showing our guests how to introduce more fruits and vegetables into their diets. One of the easiest and most delicious options is in a flavor packed smoothie. You can easily add more antioxidant rich greens into your diet with our Green Smoothie recipe straight from our H3 Healthy Kitchen. No worries, you won’t taste the spinach so even the pickiest eater will love this recipe. Next week, we’ll share our secret to mixing and matching the best ingredients to make delicious smoothies.



2 cups Spinach, fresh

2 cups Coconut Water

1 ½ cups Pineapple, fresh, diced

½ cup Avocado, cubed

1 cup Banana

Chef’s Note: The browner the banana the sweeter the smoothie is! Also this green smoothie is loaded with Vitamin C!


  • Peel bananas, wrap in foil or in a plastic bag, and freeze.
  • In a blender combine; spinach and coconut water, blend until smooth.
  • Add pineapple, avocado, and frozen banana, blend until smooth.
  • Serve cold, enjoy!


Serves: 5

Calories: 110

Fat: 2.5 grams

Sodium: 120 milligrams

Carbohydrates: 23 grams

Protein: 2 grams

Fiber: 4 grams



Berry Beet Smoothie

by H3 Healthy Kitchen Assistant Chef Carrie Adams

The H3 Healthy Kitchen’s Berry Beet Smoothie is the perfect addition to any healthy breakfast. The bright, beautiful color of our Berry Beet Smoothie is fun to look at but it’s even better for you! Your body will thank you for the nutrients!



2 each Beets, peeled

2 cups Blueberries, washed

½ cup Banana, mashed

2 cups Pomegranate juice

1 cup Ice


To roast beets:

  • Preheat oven to 400 degrees.
  • Wrap whole peeled beets in aluminum foil.
  • Cook beets in preheated oven for 45 minutes or until fork tender.
  • Let beets cool.


  • In a blender, combine roasted cooled beets, blueberries, banana, juice, and ice.
  • Blend until smooth.


Serves: 10

Serving Size: 4 ounces

Calories: 60

Fat: 0 grams

Sodium: 10 milligrams

Carbohydrates: 15 grams

Protein: 1 grams

Fiber: 1 gram

What’s your favorite smoothie ingredient?



Banana Chocolate PB Smoothie

It’s a new year and that means it’s time to start new, healthy habits, i.e. eating breakfast. Even if you’re not big on breakfast, start off your day than with a delicious, protein packed Banana Chocolate PB Smoothie. A favorite here in the H3 Healthy Kitchen. It takes minutes to prepare and you can take it with you when you’re on the go. Plus, breakfast is still proven to be important towards weight control, so you should definitely add it to your morning routine.

banana smoothie, smoothie, healthy smoothie, breakfast smoothie


1 each Bananas, peeled

½ scoop Vanilla whey protein

1 cup Almond milk, unsweetened

1 Tablespoon PB2 or other peanut butter powder

1 Tablespoon Cocoa powder


  • Combine all ingredients in a blender.
  • Pulse until desired consistency is reached; scrape down the sides to ensure none if the powders have stuck to the blender.
  • Pour, serve and enjoy!


Serves: 1

Calories: 270

Fat: 7 grams

Sodium: 320 milligrams

Carbohydrates: 39 grams

Protein: 21 grams

Fiber: 8 grams

What’s your favorite, healthy breakfast item?



Easy Breakfast Idea for Christmas Day

by H3 Healthy Kitchen Assistant Chef Carrie Adams

Christmas is about treasuring past memories & making new memories with family and friends. The H3 Healthy Kitchen wants to help you make the most out of your family time with this yummy, easy breakfast recipe: Slow Cooker Banana Oatmeal. You can get in and out of the kitchen quickly and still provide a hearty, healthy breakfast for all your loved ones.



1 cup Oats

1 each Banana, ripe, mashed

½ cup Almonds, sliced

2 cups Skim Milk

2 cups Water

2 Tablespoons Flax Seed, ground

2 teaspoon Cinnamon

1 teaspoon Vanilla Extract

¼ teaspoon Nutmeg

½ teaspoon Salt

2 Tablespoon Maple Syrup


  • Place all ingredients into the slow cooker.
  • Stir until combined.
  • Cook on low for 6-8 hours (or high for 3), depending on the desired consistency.
  • When finished fluff with fork and serve.
  • Refrigerate any leftovers in an airtight container.


Servings: 5

Serving Size: 1 cup

Calories: 190 calories

Fat: 6 grams

What’s your favorite healthy breakfast recipe for the holidays?




Trail Mix Fudge Bar

by Hilton Head Health Assistant Chef Carrie Adams

With all the unhealthy snack options floating around during the holidays, the H3 Healthy Kitchen wants to treat you to a healthy, chocolatey treat. The Trail Mix Fudge Bar has the delicious flavors of the season without the extra sugar and excess calories. These are also a great addition to any holiday gift basket!



4 Tablespoons Coconut Oil

2 Tablespoons Nut Butter

2 Tablespoons Maple Syrup

4 Tablespoons Cocoa Powder

¼ teaspoon Salt

1 Tablespoons Chia Seeds

1 Cup Quinoa, cooked

½ cup Cranberries, dried

¼ cup Pistachios, toasted, chopped

2 Tablespoons Coconut, shredded, unsweetened


  • Melt together oil, butter, cocoa powder, maple syrup and salt.
  • In a separate bowl, combine all the dry ingredients.
  • Stir the liquid mixture into the dry ingredients then pour into a lined loaf pan.
  • Let it sit in the refrigerator or freezer until solid.
  • Cut and enjoy!



Servings: 12

Serving Size: 1 piece

Calories 130 calories

Fat: 8 grams

What’s your favorite healthy holiday snack?



Flourless Chocolate Cake

Whether you’re searching for a healthier dessert for the holiday season or trying to find a gluten-free dessert recipe, the H3 Healthy Kitchen’s Flourless Chocolate Cake is the perfect dessert. Light, fluffy and decadent; it’s sure to become one of your favorites!



6 Tablespoons Butter, Unsalted

1 cup Dark Baking Chocolate, chunked

6 each Egg Whites

½ cup Sugar, granulated

1 teaspoon Sugar, powdered


  • Preheat oven to 325° F.
  • Butter bottom and sides of each ramekin. Set aside.
  • Place 6 T. of butter and chocolate in a large heatproof bowl and microwave in 30 second intervals, stirring each time, until completely melted.
  • In large bowl, beat egg whites until soft peaks form.
  • Gradually add sugar to egg whites and continue beating until glossy stiff peaks form.
  • Fold ¼ of egg mixture into chocolate mixture, and then gently fold in remaining egg whites.
  • Pour batter in prepared ramekins.
  • Bake for 10-12 minutes until cake pulls away from sides of ramekins and is set in the center.
  • Cool completely on a wire rack. Serve at room temperature, dusted with powdered sugar.


Servings: 25

Serving Size: 1 ramekin

Calories 90 calories

Fat: 6 grams

Create this delicious, Flourless Chocolate Cake recipe at home and share your experience with us at!



Slow Cooker Chicken Teriyaki

by Healthy Kitchen Assistant Chef Carrie Adams

Here in the Healthy Kitchen, we LOVE our crockpot recipes! It’s such an easy way to create delicious meals without standing over a stove for hours at a time. Our Slow Cooker Chicken Teriyaki is a favorite for Guests that love ordering takeout. You get all the flavor without the excess calories and sodium overload.



8 (4 ounce) breast Chicken breast, boneless and skinless

2 cloves Garlic, minced

½ cup Onion, minced

1/3 cup Honey

½ cup Low sodium soy sauce

¼ cup Rice wine vinegar

1 Tablespoon Ginger, fresh, minced

1/8 teaspoon Black pepper, ground

½ teaspoon Crushed red pepper flakes

4 cups Broccoli, florets

2 Tablespoons Cornstarch

2 Tablespoons Water, cold


  • Cut chicken breasts into strips and line the bottom of the slow cooker in a single layer, dust cornstarch on top.
  • In a bowl, whisk together garlic, onion, honey, soy sauce, vinegar, ginger, black pepper and crushed red pepper.
  • Pour the mixture over the chicken and combine.
  • Cook on high for 2 ½ hours.
  • Stir in broccoli florets and cook for another 15 minutes on high, or cook until broccoli is tender and bright green.
  • Serve the Chicken Teriyaki as is or over brown rice, enjoy!


Serves: 8

Serving Size: 4 ounces of chicken + ½ cup broccoli

Calories: 210

Fat: 3 grams



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