Archive for the ‘Recipe’ Category

Healthy Recipe: Chocolate Kahlúa Mousse

In the H3 Healthy Kitchen at Hilton Head Health weight loss camp and health spa, we believe you can treat yourself without cheating yourself. With the right health recipe and a balanced diet, you can satisfy your sweet tooth and savor healthy dessert recipes. This rich, cool mousse is a healthy dessert that’s delightful with fresh fruit. Enjoy all the chocolate goodness you crave with less fat and calories.

ChocolateKM2 300x300 Healthy Recipe: Chocolate Kahlúa Mousse

Ingredients:

¼ cup Unsalted butter

1 shot Kahlúa

1 tsp Vanilla

¼ cup Cocoa powder

1 cup Sugar

1 each Egg yolk

4 each Egg whites

1/8 tsp Cream of tartar

1 cup Fat-whipped topping

Method:

  • Remove egg whites from your refrigerator.
  • Melt the butter in a sauce pan over medium heat.
  • Add in the Kahlúa, vanilla, cocoa powder and 1/2 cup of sugar; whisk until the mixture is smooth.                           
  • Add in the egg yolks, whisking constantly.
  • Bring to a slow boil and then remove from the heat and cool.
  • Whip the egg whites, the other 1/2 cup sugar and cream of tartar until soft peaks form.
  • Fold the chocolate mixture into the egg whites; gently fold in whipped topping.
  • Scoop 2 oz of the mixture into a bowl and refrigerate until firm.

Nutrition:

Servings: 6

Serving Size: 2 oz

Calories: 160 kcal

Fat: 6 grams

Whether you’re working towards a wellness or weight loss goal, we hope that you enjoy this healthy dessert recipe!

What was your favorite recipe that you learned in the H3 healthy kitchen?

And if you haven’t yet attended our weight loss camp and health spa, what’s one dessert that you would love to learn how to make into a healthy dessert recipe?

 

Healthy Recipes: Roasted Beet Salad with Candied Pecans

Nothing is better than a fresh salad in the summertime. This H3 Healthy Kitchen Roasted Beet Salad with Candied Pecan is light, delicious and easy to make. Enjoy it with a tall glass of cool water to make this a healthy meal that will help you reach your weight loss and wellness goals.

RoastedBeetSalad 300x200 Healthy Recipes: Roasted Beet Salad with Candied Pecans

Roasted Beet Salad

Ingredients:

2 cups Roasted Beets, golden and purple (2 each)

1 small Onion, sliced, caramelized

1 T Extra virgin olive oil

1 cup Arugula, fresh

2 T Candied pecans, chopped

2 T Citrus vinaigrette

Method:

  • Preheat oven to 400°F. Trim greens from beets. Cut off and discard stems. Coarsely chop leaves and reserve. Wrap each beet in foil. Place beets directly on oven rack and roast until tender when pierced with fork, about 1 hour and 30 minutes. Cool for 15 minutes.
  • Peel beets then dice into 1-inch cubes. Place in a medium bowl. While beets are roasting, make salad dressing and set aside in refrigerator.
  • While beets are roasting, caramelize onion by adding 1 T. of olive oil to a heated non-stick pan.  Cook onions down for at least 20 minutes until golden brown.
  • To compose each salad, add 1/4 cup of each golden and purple beet onto a small salad plate.  The fresh arugula can be underneath or mixed within the beets.  Add 1 T caramelized onions, 2 chopped candied pecans (see recipe below) and 2 tsp of the Citrus vinaigrette. Enjoy!

Candied Pecans

Ingredients: 

1 cup pecans

3 T Sugar

Method:

  • To make candied pecans, heat oven to 300° F.
  • Spray baking sheet with cooking spray.
  • In small mixing bowl, add 1 cup pecans with 3 T of sugar.
  • Lay sugared pecans on baking sheet and bake until pecans are golden brown and sugar has caramelized (20-30 minutes).  Can be made 4 days in advance.

Nutrition:

Servings: 4

Serving Size: 1 composed salad

Calories: 110 kcal

Fat: 6 grams

I hope that you enjoy this delicious salad, and continue to incorporate more healthy meals, healthy recipes and healthy habits into your life to live an all around healthy lifestyle.

What’s your all-time favorite summertime salad?

 

Healthy Recipes: Citrus Vinaigrette

In the H3 Healthy Kitchen, we find little tricks to bring out the best flavors in all our dishes to help you better enjoy your healthy meals while trying to reach your weight loss and wellness goals, and live a healthy lifestyle. Using orange juice concentrate instead of freshly squeezed orange juice provides a stronger citrus note.  Find orange juice concentrate in your freezer section, to make this delicious healthy citrus vinaigrette.

Citrus Vinaigrette 

¼ cup Orange juice concentrate

¼ cup White wine vinegar

2 T Extra virgin olive oil

1 T Thyme, fresh, chopped fine

1 T Dijon mustard

¼ tsp Salt

Method:

  • In food processor, add all ingredients except the olive oil and fresh thyme and blend until smooth.
  • Once combined, gradually add the olive oil until well combined.
  • Pour dressing into small bowl and add the finely chopped thyme. Bon appetite!

RoastedBeetSalad1 300x180 Healthy Recipes: Citrus Vinaigrette

 

Healthy Recipes: Margarita Lime Cupcakes

Sweeten up your summer with this light and scrumptious Healthy Kitchen treat. These cupcakes are perfect for a special dessert for a 4th of July soiree.

Marg Lime Cupcake 300x200 Healthy Recipes: Margarita Lime Cupcakes

Ingredients:

¾ cup Flour

½ tsp Baking Soda

½ tsp Baking Powder

Pinch of Salt

¼ cup + 2 Tbsp Sugar, granulated

¼ cup Canola Oil

1 Egg, large

1/8 cup Lime Juice, fresh

1 ½ tsp Lime Zest

½ tsp Vanilla

¼ cup Greek yogurt, plain, fat free

1 Tbsp Tequila, white

¼ cup Tequila for brushing

Method: 

  • Preheat oven to 350 degrees.
  • Sift together the flour, baking soda, baking powder, sugar and salt; then set aside dry mixture.
  • In a mixing bowl with a whisk attachment, combine the oil, egg, lime products, vanilla, yogurt and 1 Tbsp of tequila.
  • With the machine on low, slowing add the dry mixture into the wet. Scrape the side with a plastic spatula to make sure everything has been well mixed .
  • Using a 1 ounce scoop, place the batter in a greased mini muffin tin.
  • Bake for 15 minutes. Cupcakes should be slightly springing to the touch.
  • Once removed from pan, use a pastry brush to lightly put two layers of tequila on the warm cupcakes.
  • Serve once tequila is absorbed.

Nutrition: 

Serves: 12

Serving Size: 1 cupcake

Calories: 110

Fat: 5 grams

We hope you enjoy the delicious Hilton Head Health approved, summer treat! What will you be doing this fourth of July?

 

Healthy Recipe: Gremolata

Summer is finally upon us, and there’s no better time to enjoy a light, healthy dish. This Healthy Kitchen Gremolata recipe is healthy, flavorful, bright and perfect for a warm summer evening. Serve it with any white fish such as mahi mahi, halibut or sea bass and pair it with fresh vegetables for a delicious, healthy meal.

Gremolata1 e1403542374250 300x257 Healthy Recipe: Gremolata

Ingredients:

1 cup Parsley leaves, fresh, chopped

1 bunch Scallions, green parts chopped, (reserve 3 inches of white section to stuff the fish)

1 each Chili pepper (such as jalapeno), seeded, minced

¼ cup Capers, rinsed, chopped

2 each Garlic cloves, peeled, chopped

1 each Lemon

2 tbsp Extra Virgin olive oil

¼ tsp Coarse black pepper

Method:

  • Coarsely chop 1 cup of the parsley leaves with the garlic and place in a small bowl with the chopped green onions and capers.
  • Seed one of the jalapenos and mince finely.  Add minced jalapenos parsley, green onion and parsley mixture.
  • Zest the lemon, followed by adding the fresh lemon juice into the bowl.  Add 3 T. of the olive oil and black pepper into the sauce and mix well.  Allow the sauce to sit for flavors to enhance.
  • Serve each 4 oz. filet with approximately 2 T. of the sauce.  Enjoy!

Nutrition:    

Servings: 4

Serving Size: 4 ounce filet and 2 T. salsa verde

Calories: 240 kcal

 

 

Healthy Recipes: Chicken and Sausage Gumbo

CSGumbo 300x200 Healthy Recipes: Chicken and Sausage GumboGumbo is gumbo because of the creole taste it provides. Add variety to this Healthy Kitchen recipe by adding different proteins, such as shrimp. Make a large batch ahead, and freeze it for up to 6 months.

Ingredients:

5 Tbsp Butter, divided

¼ cup Flour

16 ounces  Chicken breast, cubed

1 cup Chicken sausage, cut into half-rounds

2 cups White onion, diced

1 Tbsp Creole seasoning

6 each Garlic cloves, minced

1 cup  Celery, diced

½ cup Tomatoes, diced

1 cup Green bell pepper, diced

7 cups Low-Sodium chicken stock

2 each, Bay leaves

1 cup Okra, cut

2 tsp Worcestershire sauce

2 tsp Hot sauce (Tabasco)

½ tsp Black pepper

½ tsp Smoked paprika

2 cups Cooked brown rice

Method:

  • Heat a large cast-iron skillet over low heat; add 4 tablespoons of butter. Cook for 2 minutes, swirling to coat pan. Gradually add flour to butter, stirring constantly with a whisk until smooth, making a roux. Increase heat to medium; cook for 8 minutes or until the flour mixture is caramel-colored, stirring frequently. Cook for 2 minutes or until mixture is chestnut-colored, stirring constantly. Remove from heat; slowly add 3 cups of warm chicken stock, stirring until smooth.
  • Heat 1 tablespoon of butter in a large pot. Add chicken and cook for 7 minutes, stirring occasionally. Add onion, garlic, celery, tomatoes, creole seasoning, smoked paprika, chicken, sausage and bell peppers. Sauté for 3 minutes.
  • Add roux and broth mixture, additional broth and bay leaves.
  • Bring mixture to a boil, reduce heat to a simmer and continue to cook for 45 minutes.
  • Add okra, Worcestershire sauce, hot sauce and black pepper.
  • Serve over brown rice.

Nutrition:

Serves: 8

Serving Size: ¼ cup rice with 1 cup gumbo

Calories: 370

Fat:  13 grams

Protein:  22 grams

 

 

Healthy Recipes: H3 Fudgy Brownie

Get the guys in your life to eat healthier by giving them good & healthy food! Here’s 1 of  H3′s Guilty Healthy Pleasure Recipes in honor of Men’s Health Week! Fudgy Brownie e1402345278669 300x269 Healthy Recipes: H3 Fudgy Brownie

H3 Fudgy Brownie

INGREDIENTS:

¾ cup Flour
1/3 cup Cocoa Powder,unsweetened
½ tsp. Baking Powder
¼ tsp. Salt
¼ cup Semi-sweet Mini Baking Morsels
2 Tbsp. Butter, unsalted
2 Tbsp. Cottage Cheese,1%, pureed
1 cup Sugar
1 Tbsp. Lite Chocolate Syrup (Hershey’s)
2 tsp. Pure Vanilla Extract
1 each Egg

PREPERATION:

1. Preheat oven to 350˚F.
2. In a medium bowl combine dry ingredients: flour, salt, sugar, baking powder, and cocoa powder.
3. In a sauce pan melt butter and then add chocolate syrup.
4. In a separate bowl mix wet ingredients: egg, vanilla, pureed cottage cheese, and butter with chocolate syrup mix.
5. Mix the wet ingredients into the dry.  Mix will be very stiff.
6. Pour mix in bottom of lightly greased pan.
7. Top brownie mix with chocolate chip morsels.
8. Bake for about 15 – 20 minutes or just until the brownie slightly puffs up and a toothpick inserted comes out sticky.

NUTRITION:

Servings: 16

Calories: 90

Fat: 2.5 grams

 

Healthy Recipes: H3 Banana and Nut GO Bar

GoBar6 2 300x264 Healthy Recipes: H3 Banana and Nut GO Bar

This granola bar is the perfect H3 snack! It’s quick, easy and loaded with protein and fiber.

INGREDIENTS:

2 cups Oats

1 tsp Cinnamon, ground

½ tsp. Nutmeg, ground

½ tsp Almond extract

1 cup Flax, ground

2 each Bananas, mashed

¼ cup  Almonds, sliced

STEPS:

  • Preheat oven to 350°F
  • Combine all ingredients in a bowl
  • Spread onto greased baking sheet
  • Bake for 20 minutes or until the bars begin to crisp
  • Let cool and then cut into 15 bars

NUTRITION: 

SERVINGS: 15

SERVING SIZE: 1 bar

CALORIES: 120 kcal

 

Healthy Recipes: Chateaubriand

Have a safe and happy Memorial Day! Savor your memories and this special recipe.

photo 250x300 Healthy Recipes: Chateaubriand

INGREDIENTS

10 oz. Beef tenderloin, center cut

1 tsp Rosemary, freshly chopped

1 tsp Thyme, freshly chopped

¼ tsp Salt

¼ tsp Crushed black pepper

¼ tsp Olive oil

STEPS

  • Preheat oven to 350°F.
  • Preheat grill, cast iron skillet, or sauté pan. (If searing the tenderloin in a sauté pan then place heat on medium high, spread ¼ olive oil when hot.)
  • Season tenderloin on both sides
  • Once heat source is hot, place tenderloin on cooking surface.
  • If grilling or using a cast iron skillet with ridges, make cross hatches by placing filet on surface for about 4 minutes, then turning the filet 45 degrees on the same side.
  • Flip over and repeat.
  • Next place on baking sheet or pan and cook until desired internal temperature… 135 for medium rare and 145 for medium to medium well.
  • Cut into thin slices, about 3 ounces per serving.

NUTRITION

SERVINGS: 3

SERVING SIZE: 3 ounces

CALORIES: 145

FAT: 5 grams

 

Healthy Recipes: Easy 3 Step Wedge Salad with Blue Cheese

Liven up that head of Iceberg lettuce sitting in your fridge with this 3 step gourmet wedge salad recipe!

WedgeSalad5 19 300x225 Healthy Recipes: Easy 3 Step Wedge Salad with Blue Cheese

INGREDIENTS:

1 whole Iceberg lettuce, rinsed and chopped into quarters

¼ cup Blue cheese, crumbled

¼ cup Tomatoes, diced

½ cup Cucumber, with skin, sliced and diced

½ ounce Bacon, baked and diced

1 T. Buttermilk Ranch Dressing

STEPS:

  • Cut the lettuce head into quarters and place each wedge (on its side) onto individual plates.
  • Drizzle H3 Buttermilk Ranch Dressing on each wedge.
  • Top each wedge with 1 T. blue cheese, 1 T. diced tomatoes, 2 T. cucumbers, and 2 tsp. diced bacon

NUTRITION: 

SERVINGS – 4

SERVING SIZE – 1 wedge salad

CALORIES – 87 kcal

FAT – 5.5 grams

 

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