Archive for the ‘Recipe’ Category

Last-Minute Holiday Dish: Stuffed Acorn Squash by Carrie Adams

Thanksgiving is upon us! It’s time to spend time with family, set your mind on gratefulness and savor delicious Holiday food. But wait, weren’t you supposed to bring a dish? Uh oh. Not to worry, the H3 Healthy Kitchen has you covered with a last-minute holiday dish. Easily prepare this healthy and scrumptious Stuffed Acorn Squash recipe.

Acorn Squash recipe 300x300 Last Minute Holiday Dish: Stuffed Acorn Squash by Carrie Adams


1 can Pan spray

1 each Acorn squash, cut in half, seeds removed

½ cup Yellow onion, diced

¾ cup Celery, diced

¾ cup Carrot, diced

½ cup Panko bread crumbs

¼ cup Oregano, fresh, chopped

1 tsp Black pepper, fresh, ground

¼ cup Parmesan cheese


  • Lightly grease a sheet pan, and place both halves of the squash skin side up. Place into an oven preheated to 350˚F, and roast till thermometer can pierce skin and squash with ease. (Approximately 35 – 40 minutes).
  • While squash are roasting, sauté onion, celery, and carrots. Mix hot vegetables with panko, oregano, and black pepper.
  • Stuff vegetable mixture into roasted squash. Top with parmesan cheese, and place back into oven for 10-12 minutes to allow the cheese to melt.


Servings: 4

Serving Size: ¼ of a squash

Calories: 140

Fat: 2.5 grams


How to Reinvent your Holiday Leftovers

We think that Thanksgiving leftovers are one of the best parts about Thanksgiving, here in the Healthy Kitchen! We spend all day preparing a meal that is devoured in less than an hour. Make the most out of your hard-work and turn those holiday classics into new meals that are not only healthy but they won’t bore you come Black Friday.

These quick and easy transformations will give your holiday favorites a second chance to please!

DSC 3157 300x199 How to Reinvent your Holiday Leftovers

Holiday Leftover Reinvented
Stuffing Stuffing-Stuffed Mushrooms:
Stuff stuffing into portobello mushroom caps
Roasted Butternut Squash Roasted Butternut and Caramelized Onion Mash
Cooked Vegetables Vegetable Strata
Vegetable Casserole Creamy Vegetable Soup:
Puree the casserole into a smooth, creamy soup
Roasted Sweet Potatoes
Mashed Potatoes Potato Gnocchi
Cranberry Sauce Cranberry Aioli Spread:
1/2 cup cranberry sauce mixed with ¼ cup reduced fat mayonnaise. (Tasty on a turkey sandwich!)

DSC 3115 300x199 How to Reinvent your Holiday Leftovers


Skinny Cinnamon Appletini by Anthony Triceri

It’s the holiday season, you’re eating mindfully and sticking to your exercise regimen but you’re in the mood to unwind with a nice, light cocktail with a touch of spice. The H3 Healthy Kitchen Skinny Cinnamon Appletini is the perfect low-calorie drink to treat yourself but still hold True* to your new, healthy lifestyle.

Appletini 4 300x300 Skinny Cinnamon Appletini by Anthony Triceri


1.5 ounce  Apple Soaked Vodka (see: Bartender’s Note)

½ tablespoon Calvados (apple brandy)

½ teaspoon Brown Sugar Simple Syrup

1.5 ounce Apple Cider

(Bartender’s Note: To make the apple soaked vodka, dice 3 large apples and soak in vodka overnight)  

Simple Syrup:

¼ cup Brown Sugar

½ cup  Water

1 each Vanilla Bean

1 each Cinnamon Stick


  • To make the simple syrup: Combine brown sugar, water, vanilla bean, and cinnamon stick in a small sauce pot.
  • Heat sauce pot at a medium temperature, slowly bring to a simmer, and cook until sugar dissolves for about 5-7 minutes
  • Allow syrup to cool then strain
  • To assemble the cocktail: Combine vodka, calvados, simple syrup, and cider in a glass shaker filled with ice.
  • Shake vigorously!
  • Strain and serve in a chilled martini glass.
  • Garnish with a sliced apple skewered cinnamon stick.

Servings: 1

Calories: 140

Fat: 0 grams

Appletini 5 Skinny Cinnamon Appletini by Anthony Triceri



Tips to a Tastier, Healthier Turkey by Hicham Elmadi

IMG 0172 300x300 Tips to a Tastier, Healthier Turkey by Hicham Elmadi

The turkey may be one of the most anticipated and feared foods for the Thanksgiving holiday. But not to worry, Hilton Head Health has some tips to make your bird healthier and even more tasty. Plus, we’ve included a full recipe using the tips we’ve suggested. Enjoy!

Tip #1- Turkey Benefits

  • High in Zinc, Iron, Potassium, and Phosphorus
  • High in Protein – slows digestion to keep you feeling full longer
  • White meat is lower in cholesterol – avoid dark meat

Tip #2- Making a Moist Turkey

  • Let the turkey rest after cooking to ensure a juicy turkey
  • A 10 lb turkey will take around 2 to 2 ½ hours to cook
  • Choose a fresh turkey over a frozen turkey – the ice crystals damage the muscle cells causing the meat to dry out when cooked

Tip #3- Use a Healthier Stuffing Option

  • Vermicelli (Rice Pasta) is a high-energy-dense food and low in fiber which soothes the digestive system
  • Traditional stuffing is full of carbs that weigh you down

Tip #4- Use Spices to Add Flavor without Adding Calories

  • Ginger- Relieves pain, nausea and treats bloating
  • Lemon- High in Vitamin C, Salt substitution by tenderizing the meat
  • Garlic- Lowers high blood pressure
  • Parsley- A source of anti-oxidant nutrients, heart healthy
  • Turmeric- An Anti-inflammatory agent, Source of B6 that reduces the risk of heart disease
  • Saffron- Helps with insomnia, pain, and heartburn, high in Vitamin C, Potassium, Iron, Vitamin B6
  • Cilantro- Decreases the risk of obesity, diabetes, heart disease, and gives you overall energy

Thanksgiving Turkey 

IMG 0176 300x300 Tips to a Tastier, Healthier Turkey by Hicham Elmadi


1 bunch Parsley, finelychopped

1 bunch Cilantro, finely chopped

1 teaspoon Saffron

1 Tablespoon Turmeric

3 Tablespoon Fresh garlic, minced

1 Tablespoon Ground ginger

2 each Onion, minced

To taste  Salt and pepper

1 package Vermicelli pasta, soften in hot water

¼ cup Celery & Carrot Pesto


  • Mix the saffron with ½ cup warm water and let sit for 10 minutes.
  • Puree the onions in a food processor.
  • Place all ingredients, except Vermicelli and pesto, into a big bowl and mix well. (This is now your filling.)
  • Reserve ¼ cup of the filling for later and rub the remainder inside and outside of the turkey.
  • Mix the softened vermicelli with the reserved rub and carrots & celery pesto. Stuff the turkey with this mixture.
  • Cover and bake the turkey at 350 degrees for 2 hours. Uncover the turkey, during the last 30 minutes.
  • After two hours, turn off the oven and cover the turkey; allow it to sit for 30 minutes before serving.


Number of Servings: 10-12

Serving Size: 4 ounces Turkey / 1 ½ ounce Vermicelli

Calories: 320

Protein: 40 g

Total Fat: 1.5 g

Dietary Fiber: 2 g



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 Carrie 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 Carrie 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!


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