Archive for the ‘Recipe’ Category

4 Healthy Picnic Tips and Tricks

Summer is here and picnics are a fun summer staple for beach days, soccer games or a day at the park! Celebrating summer in the sun does not mean wreaking havoc on your nutrition for the day! Here are easy tweaks from our Healthy Kitchen that your friends and family will appreciate.

Lemon Bar fixblur 300x290 4 Healthy Picnic Tips and Tricks

Portion Control

Alcohol and desserts, for example are two items we tend to over indulge in when living in the moment and basking in the sun. A little goes a long way, remember moderation when indulging. Try healthier desserts like, our great Lemon Bar recipe below; it’s lower in calories, full of flavor and travels well.

Fruits and Vegetables

Warm weather brings juicy flavorful fruits and vegetables, eat them! Fill your picnic basket with watermelon, cherries, zucchini, and peaches. Preparing tasty dishes with fruits and vegetables can be simple; make a fruit salad, add extra diced vegetables to your favorite potato salad, and pack a large salad topped with blueberries a pungent goat cheese and a light vinaigrette.

Turn up the Heat

Grilling is one of the most flavorful, healthful, and simple cooking methods. Toss ¼ teaspoon of olive oil and 1 cup of vegetables with a pinch of salt and pepper in a large bowl, and grill until desired doneness. Adding a deep smoky flavor to vegetables such as peppers, onions, or mushrooms will add variety to your picnic. Don’t forget to grill some healthy proteins; brush these proteins with a little H3 BBQ to brighten up the flavor; salmon, shrimp, skinless chicken, or pork tenderloin.

Dips and Spreads

Edamame hummus, salsas, guacamole, peanut butter hummus, and yogurt based dips are great dips and spreads for a healthy pack and go picnic. Substitute these items for mayonnaise, ketchup, or cheese based dips to add nutrients, reduce calories, and load up on flavor. Eliminate chips for dipping, dip with vegetable sticks (carrots, bell peppers, celery) or whole wheat baked pita chips.

These little tweaks will make your next pack and go picnic easier and healthier. Don’t forget to pack lots of water and have a blast!

Lemon Bars

 

Lemon Bar fix2 resize 4 Healthy Picnic Tips and Tricks

Ingredients:

Crust:

½ cup Sugar, granulated

6 Tablespoons Butter, unsalted

4 Tablespoons Applesauce, unsweetened

2 cups Flour

Filling:

6 each Eggs, large

1 ½ cups Sugar, granulated

4 teaspoons Lemon Zest, fresh

½ cup Lemon juice, fresh

6 tablespoons Flour

1 teaspoon Baking powder

½ teaspoon Kosher salt

Method:

  • Preheat oven to 350 degrees F.

Crust

  • Using a stand mixer, beat the ½ cup sugar, applesauce and butter together on a medium speed until creamy.
  • On a low speed, slowly add in the 2 cups of flour.
  • Gently press this mixture across the bottom of a greased 16 inch square baking pan.
  • Bake for 15 minutes and allow to cool.

Filling

  • In a clean mixing bowl, beat the 6 eggs on medium until foamy.
  • Then, add the remaining ingredients: sugar, zest, juice, flour, baking powder, and salt. Beat until all ingredients are blended.
  • Pour this filling over the crust and bake 20-25 minutes.
  • Set aside, cool and serve.

Nutrition: 

Serves: 30

Calories: 130

Fat: 3.5 grams

 

Healthy 4th of July Recipes

The smell of barbecue and fireworks is in the air! Summer is officially here and July 4th is right around the corner. Surprise your family and friends with a delicious, healthy recipe from our H3 Healthy Kitchen Executive Chef Karla for the holiday. Try the  Stout Brownies, Loaded Baked Potato Salad  or one of our other favorites!

stout brownie11 300x200 Healthy 4th of July Recipes

Stout Brownies

Ingredients:

3/4 cup Flour

1/3 cup Cocoa powder, unsweetened

1/2 tsp Baking powder

1/4 tsp Salt

1/4 cup Semi-sweet mini baking morsels

2 T Butter, unsalted, melted

2 T Yogurt, Greek plain fat-free

1 cup Sugar

2 tsp Pure vanilla extract

1 each Egg

1 cup Dark beer (Guinness)

Method:

  • Preheat oven to 350ºF.
  • In a medium bowl, combine: flour, salt, sugar, baking powder, and cocoa powder.
  • Then mix egg, vanilla, yogurt, beer, and melted butter.
  • Mix the wet ingredients into the dry.
  • Fold in the chocolate chips.
  • Then place mix in bottom of lightly greased 9×13 pan.
  • Bake for about 15-20 minutes or just until the brownie slightly puffs up and a toothpick inserted comes out sticky.

Nutrition:

Servings: 12

Serving Size: 1/12

Calories: 130

Fat: 3.5 grams

We’ve planned an awesome day of healthy Independence Day activities with our Guests, including fireworks, kayaking and Healthy Kitchen events. What healthy events do you have planned with your friends and family?

 

Grilled Lavender Peaches with Lemon Yogurt

by Healthy Kitchen Chef Carrie Adams

If you’re from the South, you’ve probably enjoyed your fair share of grilled peaches during the summer time. That sweet smell and flavor are one of our favorite parts of summer, here in the Healthy Kitchen; but this Grilled Lavender Peaches recipe takes grilled peaches to another level. When you add this lemon yogurt topping to the mix, it takes grilled peaches to the top!

Grilled PeachesBlur1 300x250 Grilled Lavender Peaches with Lemon Yogurt

 

Ingredients:

4 each Peaches, halved

Lemon Yogurt Topping

½ cup Plain, nonfat greek yogurt

1 tablespoon Agave nectar

½ teaspoon Lemon zest

1 tablespoon Lemon juice, fresh

Simple Syrup

¼ cup Sugar

¼ cup Water

1 teaspoon Lavender, dry

Method:

  • To make the simple syrup: Place water, sugar and dry lavender in a sauce pot. Turn heat on low and simmer until the sugar is dissolved.
  • Strain and pour syrup over halved peaches. Let this marinate for 10-15 minutes.
  • Heat the grill on high.
  • Place the marinated peaches cut side down and cook for about a minute. Flip over each peach half (to the uncooked side) and cook for another minute.
  • Remove peaches to a serving plate.
  • To make the lemon yogurt: Mix all remaining ingredients, whisk to combine.
  • Place a ½ tablespoon of the yogurt mixture into the center of each peach.
  • Serve and enjoy!

 

1Grilled Peaches1 300x275 Grilled Lavender Peaches with Lemon Yogurt

Nutrition: 

Serves: 8

Serving size: 1 half of a peach + ½ tablespoon of yogurt

Calories: 65

Fat: trace

 

Mediterranean Stuffed Chicken

by Executive Chef Hicham Elmadi

Chicken is the go to protein for most families but at some point, you and your family can get a little bored. Instead of that same old chicken recipe, mix things up with our new Mediterranean Stuffed Chicken recipe. Bring home the rich, robust flavors of our True* Restaurant with this delicious, 210-calorie recipe! This is one of our favorites from our new True* dinner menu.

Med chicken 300x268 Mediterranean Stuffed Chicken

Ingredients:

4 oz. Chicken breast, sliced with pocket for vegetables and ingredients
1 oz. Spinach, steamed
2 T. Mushrooms, sautéed
1 T. Sundried tomatoes, chopped
1 tsp. Goat cheese, crumbled
5 each Pine nuts
1/4 oz. White truffle shavings (from can, use minimal per serving)
1/2 tsp. Olive oil
1/8 tsp. Salt
1/8 tsp. Pepper

Method:

1. Prepare ingredients that go into the chicken breast and set aside.
2. Layer the ingredients in the chicken breast as follows:

  • 1 oz. cooked spinach
  • 1 tsp. goat cheese
  • 1 T. sundried tomatoes
  • 2 T. mushrooms
  • 5 pine nuts
  • ¼ oz. White truffle shavings

3. Season stuffed chicken breast with a small pinch of salt and pepper.
4. Pan-sear each side of the chicken breast until golden brown.
5. Finish chicken breast in oven until finished.

Nutrition:

Serves: 1
Serving Size: 1 stuffed chicken breast
Calories: 210
Fat: 8 grams
Protein: 27 grams

 

70-Calorie Skinny Strawberry Ice Cream

Nothing says summertime like smooth, creamy ice cream! But it can be difficult to stay on a healthy track with all the extra fat and calories in average ice cream brands. Since summertime is right around the corner, we decided to share our Healthy Kitchen Skinny Strawberry ice cream recipe. The fresh fruit and touch of honey gives the perfect sweetness without adding excess calories from processed sugar. You can have all the delicious flavor of this summertime favorite without any of the guilt.

ice cream 225x300 70 Calorie Skinny Strawberry Ice Cream

Ingredients:

2 pounds Strawberries, chopped

2 cups Skim-milk

1 cup Half and half

¾ cup Honey

½ tablespoon Vanilla extract

4 each Egg yolks

Method:

• Plan ahead and freeze your ice cream bowl.
• Place chopped strawberries in a blender, blend until smooth.
• In a large sauce pan on medium-low heat combine: strawberries, half and half, skim milk, 1/3 cup honey, and vanilla extract.
• Whisk constantly. Warm milk mixture to about 120 degrees.
• In a separate bowl combine egg yolks and remaining honey then whisk.
• Once milk mixture is warmed, slowly drizzle milk mixture into egg mixture whisking constantly. *This method is called tempering; slowly warm the egg mixture to avoid scrambling eggs.
• Once egg mixture has warmed and about half of the milk mixture is added; add the entire milk mixture and the egg mixture together in a large sauce pan on the stove top. Turn to medium-low heat, stirring constantly for about 5 minutes or until the mixture has thickened.
• Allow the mixture to cool in the refrigerator for at least 1 hour.
• Pour strawberry mixture into frozen ice cream bowl and churn until fairly firm.
• Remove from ice cream bowl and place in an airtight container in the freezer.
• Enjoy on a hot summer day!

Nutrition: 

Serves: 24
Serving Size: ¼ cup
Calories: 70
Fat: 2 grams

 

3 Tips to Being King (or Queen) of the Grill

The weather’s getting warmer, the grass is growing and school is coming to a close, you know what that means? It’s almost outdoor grilling season. The thoughts of fresh grilled vegetables and tender, juicy barbecue comes to our minds here in the H3 Healthy Kitchen. So whether you’re thinking about pulling out the grill this coming Monday for Memorial Day, wating until the first day of summer in June or even holding out until July 4; we want to share 3 simple, healthy grilling tips to ensure the most delicious food comes off your grill this summer.

1. Don’t overcook your meat: This mistake can turn a great cook out into a tough situation, quickly! Have your meat thermometer on hand to check the internal temperatures of your beef, lamb, pork, seafood or ground meat. If you need a quick reference on the best temps, check out our handy dandy chart.

2. Be sure to properly season your meat: Marinate or season any meat at least 20 minutes prior to grilling. Using acidic marinades with white wine, lemon, lime, etc. help to flavor and tenderize meats.

3. Make your own Barbecue sauce: Skip the store bought sauce and  treat your family and guests to the amazing flavor that comes with tasting fresh sauce. Plus, you can enjoy the sauce that much more knowing you created it without all the extra unhealthy calories from those free sugars. Here are 2 of our H3 favorites – Mustard BBQ Sauce and the Original H3 BBQ Sauce.

These are the 3 basic tips to get you into the King of the Grill position with your family. If you want to go a step further, we have best practices for charcoal, gas and electric grills. Test out your new or improved grilling and marinating skills with our Cilantro-Lime Chicken Skewers recipe. Yum.

Chicken Skewers 300x285 3 Tips to Being King (or Queen) of the Grill

Cilantro-Lime Chicken Skewers

Ingredients:

4 4oz. Chicken breasts, each breast cut into 6 pc.

1/2 Fresh pineapple, large chunks

16 Wooden skewers, soaked in water

Marinade:

1 Cup Chicken Stock

4 Fresh limes, juiced and zested

1/4 Cup Fresh chopped cilantro

1 Tsp. Minced garlic

1 Tbl. Extra virgin olive oil

1/2 Tsp. Crushed red pepper

1/2 Tsp Salt

1/4 Tsp. Ground pepper

Preparation:

  • Combine first 7 ingredients for the marinade, then set aside.
  • Arrange chicken and pineapple on skewers, alternating chicken and pineapple.
  • Lay skewers in a single layer cover with marinade wrap and chill, leave to marinate for 30 minutes to 2 hours.
  • Remove skewers from marinade and grill skewers.

Nutrition:

Number of Servings: 4 (4 skewers/person)
Calories: 170
Fat: 4

 

Healthy Cocktail: Blackberry Burst Spritzer

The H3 Healthy Kitchen has the perfect, refreshing summer drink for you: the Blackberry Burst Spritzer. The blackberries give the cocktail a natural sweetness, so you can enjoy our spritzer without hurting your healthy diet because there’s no added sugar. You can even add a touch of coconut flavor using a little Coconut Tequila instead of Silver Tequila, just follow our recipe on Shape.com from Cinco de Mayo.

Capture berry spritzer Healthy Cocktail: Blackberry Burst Spritzer

Ingredients:

½ each Lime, sliced
8 each Mint leaves, fresh, torn
¼ cup Blackberries
8 ounces Sparkling water
1 ounce Silver tequila

Method:

1. Muddle the limes, mint, and blackberries in the tequila.
2. Add sparkling water, ice, and mix.
3. Enjoy!

Nutrition:

Serves: 1

Calories: 80

Fat: 0 grams

 

Healthy Cinco de Mayo Recipe: Grouper Ceviche

Happy Cinco de Mayo from the H3 Healthy Kitchen! We have a new recipe inspired by this festive holiday, Grouper Ceviche. For a perfectly, healthy Cinco de Mayo meal under 400 calories, pair this Grouper Ceviche recipe with our H3 Spanish Rice. For a twist on the traditional margarita, treat yourself with our Margarita Lime Cupcakes OR just stick with the classic and enjoy our 100 calorie H3 Skinny Margarita.

DSC 3173 300x199 Healthy Cinco de Mayo Recipe: Grouper Ceviche

Ingredients:

8 ounces Grouper, diced

½ each Avocado, diced

1 Tablespoon Olive oil

½ each Jalapeno pepper, small diced

½ teaspoon Salt

2 each Garlic cloves, minced

¼ cup Lime juice, fresh

½ each Red onion, small diced

1/2 teaspoon Black pepper, ground

2 tablespoons Cilantro, chopped

Method:

  • In a medium sized bowl combine grouper and lime juice, allow to marinate for about 20-30 minutes in refrigerator, or until a cube of fish no longer looks raw in the center.
  • In a bowl mix together; avocado, olive oil, jalapeno, salt, garlic, red onion, black pepper, and cilantro.
  • Add grouper.
  • Serve cold and enjoy!

Chef’s Note: Traditional ceviche consists of raw seafood tossed with an acidic marinade (think: citrus juice or vinegar) that “cooks” the fish. Feel free to substitute other types of seafood; mahi mahi, scallops, or striped bass.

Nutrition: 

Serves: 4

Calories: 130

Fat: 8 grams

Protein: 11 grams

Have a safe and healthy Cinco de Mayo!

 

H3′s Best Blueberry Desserts

Did you know that blueberry pie has it’s own holiday – Blueberry Pie Day? Not only that, blueberry pie also has over 350 calories and almost 18 grams of fat per slice. So instead of blueberry pie, enjoy one of our favorite H3 Healthy Kitchen blueberry-inspired desserts. They’re less than 200 calories per serving and packed with sweet, rich flavors.

Blueberry Clafouti -  We remixed this yummy, French dessert, traditionally made with cherries. It’s less than 160 calories and only 2.5 grams of fat.

blueberry claufouti H3s Best Blueberry Desserts

Blueberry Cobbler – We created a healthier version of this warm, classic dessert with only 135 calories and 4.5 grams of fat.

blackberry cob 300x300 H3s Best Blueberry Desserts

With these 2 delicious blueberry treats, you won’t have to miss out on any of the flavor or the excess calories from blueberry pie. Enjoy!

 

 

H3 Sunrise Smoothie by Carrie Adams

Since April is Stress Awareness Month, the H3 Healthy Kitchen decided to share this delicious Sunrise Smoothie recipe.  As you may know, stress can greatly compromise your immune system. The goji berries and the oranges in this smoothie are packed with Vitamin C to help give your immune system an extra boost.

FullSizeRender 225x300 H3 Sunrise Smoothie by Carrie Adams

Ingredients:

2 each Bananas, peeled and frozen

1 each Orange, juiced

1 cup Almond milk, unsweetened

3 Tablespoons Gogi berries

½ teaspoon Ginger, fresh, chopped

Method:

  • Peel bananas, wrap in foil or in a plastic bag, and then freeze.
  • Place frozen bananas, orange juice, almond milk, gogi berries and ginger into a blender.
  • Blend this mixture on ‘ice crush’ until the bananas are broken up, about 30 seconds.
  • Finish on ‘liquefy’ until desired consistency is reached.
  • Serve and enjoy!

Nutrition:

Serves: 5

Calories: 80

Fat: 1 gram

 

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