Archive for the ‘Recipe’ Category

Healthy Recipe: Spinach Pernod Shrimp Dip

0407 315x420 Healthy Recipe: Spinach Pernod Shrimp Dip

Pernod is the brand name of a type of liqueur called a pastis. The leading characteristic of this drink is its licorice flavor, which is produced either with licorice (the plant, not the candy) or anise.


1 T. Butter, unsalted

½ cup Minced shallots or green onions

2 tsp. Minced garlic

¼ cup Pernod

8 cups Baby spinach, fresh, cleaned and chopped

1 cupSmall shrimp, peeled, deveined and chopped

2 oz. Fat free cream cheese

½ cup Skim milk

¼ cup Shredded parmesan cheese


  • Preheat oven to 350°F.
  • Heat up large sauté pan to medium low.
  • Add butter.
  • Add shallots or onion and garlic and sauté until soft.
  • Deglaze the pan with Pernod.
  • Add chopped spinach and stir to wilt.
  • Stir in shrimp, cream cheese and skim milk.
  • Place mixture in small casserole and top with parmesan cheese.
  • Bake until parmesan has a golden color.
  • Serve warm with pita chips.




Healthy Recipe: Crab and Quinoa Salad

0331 315x420 Healthy Recipe: Crab and Quinoa Salad

Fun fact! Quinoa is actually a seed not a grain. It is considered a complete protein, this it’s a great addition to your
meal plan.


1/2 cup Quinoa, cooked

1 Lime

3 Garlic cloves, minced

1 cup Crab meat

1 Avocado, peeled and diced

1 Mango, peeled and diced

¼ cup Basil, fresh, chopped

½ cup Asparagus, chopped, blanched

½ teaspoon Salt

¼ teaspoon Crushed red pepper flakes

½ cup Cherry tomatoes, halved


  • Combine; salt, pepper flakes, lime juice, and garlic.
  • In a separate bowl combine cooked quinoa, crab meat, avocado, mango, herbs, asparagus, and tomatoes.
  • Pour dressing mixture into quinoa mixture and combine.




Healthy Recipe: Mussels and Clams in Garlic White Wine Sauce

mussles 0324 315x420 Healthy Recipe: Mussels and Clams in Garlic White Wine Sauce

This is a great simple yet crowd pleasing dish. Fresh and local seafood will make it even better!


1 tsp. Olive oil

½ lb. Mussels, cleaned and scrubbed

½ lb. Clams, cleaned and scrubbed

1 Onion, chopped fine about 1 cup

2 Garlic cloves, minced

¼ tsp. Crushed red pepper flakes

2 Bay leaves

½ c. Dry white wine, chardonnay or Chablis

¼ c. Fresh parsley, chopped


  • Prepare a hot pan that has a lid about medium size like a large sauté pan.
  • Add olive oil, wait until hot, and then add onions, garlic, crushed red pepper flakes, and bay leaves.
  • Cook until onions and garlic are soft.
  • Turn heat to medium high, and add cleaned mussels, clams, and white wine.  Put a lid on it.
  • Let mussels and clams steam for a few minutes but make sure to shake pan to move ingredients around in pan. This will take about 5 minutes.
  • Turn heat to medium low and simmer for another 5 minutes or so.
  • Remove lid and discard any unopened shells.
  • At the very end stir through the parsley and garnish with lemon wheels.


SERVINGS 8; SERVING SIZE 2 mussels and 2 clams; CALORIES 70kcal;



Healthy Recipe: NOPALES SALAD

Oaxaca Chefs Table 272 420x281 300x200 Healthy Recipe: NOPALES SALAD

What is nopal? Nopales are edible young cactus pads from the Opuntia species. They are mainly cultivated in the mountainous states that surround Mexico. Nopale is also known as prickly pear and it can be bought fresh or canned, there are many health benefits have been associated to this vegetable.


2 cups Cactus, cleaned, rinsed, and cut into ¼ inch pieces

¼ cup Onion, diced

3 each Garlic cloves

3 each Roma tomatoes, diced

¼ cup Red onion, diced

1 tablespoon Salt

1 each Jalapeno, minced

¼ cup Lime juice

1 tablespoon Cilantro, chopped

2 tablespoon Olive oil


  • In a large saucepot add oil, cactus, onion, and garlic cloves.
  • Cover sauce pot with lid and maintain medium-low heat, allowing the cactus to steam, about 15 minutes.
  • Remove sauce pot from heat. Discard onion and garlic cloves.
  • In a large bowl combine tomatoes, red onion, salt, jalapeno, lime juice, cilantro, remainder of olive oil and steamed cactus.
  • Mix well and enjoy.

Serves: 6

Serving Size: ½ cup

Calories: 45

Fat: 4

Chef’s Note: If fresh nopales are unavailable, substitute 1 jar (30 ounces) nopales, drained and rinsed. Add them after the garlic and onion has cooked for 5 minutes.


Healthy Recipe: White Pita Pizza

white pita pizza Healthy Recipe: White Pita Pizza


1 can Cooking spray

1 ounce H3 Alfredo sauce

1 Whole wheat pita loaf

3 Tablespoons Button mushrooms, sliced

¼ cup Onions, diced, and caramelized

2 Tablespoons Pineapple (fresh, diced, or canned in its own juices)

½ cup Spinach, lightly sautéed or raw

¼ cup Bell pepper, diced (green, red, orange, yellow or all)

3 Tablespoons Part skim mozzarella

2 Tablespoons Feta cheese, reduced fat

1 teaspoon Turkey bacon, bits

Read the rest of this entry.


Healthy Recipes: Banana Oatmeal Pancakes

banana oat pancakes Healthy Recipes: Banana Oatmeal Pancakes


½ cup Old-fashioned rolled oats

1 cup Water

2 Tablespoons Light brown sugar

2 Tablespoons Canola oil

½ cup Whole wheat flour

½ cup All-purpose flour

1 ½ teaspoons Baking powder

¼ teaspoon Baking soda

¼ teaspoon Salt

¼ teaspoon Ground cinnamon    

½ cup Skim milk

¼ cup Non-fat plain yogurt

1 each Mashed banana

1 each Egg


  • In a large, microwave safe bowl, combine the oats and water.
  • Microwave on high until the oats are creamy and tender; about three minutes.
  • Stir in brown sugar and canola oil; set aside to cool slightly.
  • In a separate bowl, combine the flours, baking powder, baking soda, salt, and ground cinnamon; whisk to blend.
  • Add the milk, yogurt and mashed banana to the oats and stir until well blended; beat in the egg.
  • Add the flour mixture to the oat mixture and stir until just moistened.
  • Place a nonstick frying pan or griddle over medium heat; once hot, spoon ¼ cup pancake batter into the pan.
  • Cook until the top surface of the pancake is covered with bubbles and the edges are lightly browned; about two minutes.
  • Flip the pancake and cook for another 2-3 minutes.
  • Repeat with remaining pancake batter.
  • Serve with sugar free maple syrup or even bananas foster.

Chef’s Note:  If cooking for one person, make recipe as normal. Let leftover pancakes cool, bag them and then freeze for a later day. Top your pancakes with fresh fruit and berries to add even more flavor! 

Serving Size: 1 pancake     

Calories: 80                             

 Carbohydrates: 11 grams

Sodium: 95 milligrams

Fiber: 1 gram

 Protein: 2 grams


Healthy Recipe: Whole Grain Dijon and Parmesan Crusted Salmon

salmon 420x235 Healthy Recipe: Whole Grain Dijon and Parmesan Crusted Salmon

This recipe is a simple and flavorful way to include this nutrient-packed fish in your meal planning.


2 Salmon fillets - 4 oz. fillets

2 T. Whole grain Dijon mustard

2 T. Parmesan cheese, grated

2 T. Panko

Salt Pinch

Ground Black Pepper Pinch

Cooking spray


  • Preheat oven to 375˚F.
  • Coat each fillet with a tablespoon each of mustard, panko and parmesan cheese
  • Then season each fillet with salt and ground black pepper.
  • Get a small baking pan.
  • Spray the pan with non-stick cooking spray.
  • Lay both fillets in pan.
  • Then place the pan in the oven.
  • Bake for about 15 minutes.
  • Serve with your favorite sauce.


SERVINGS 2; SERVING SIZE 1 – 4 oz. fillet.; CALORIES 190 kcal; FAT 7gm



Asian Chicken Salad 420x279 Healthy Recipe: ASIAN CHICKEN SALAD



Chicken Marinade:

1/3 cup Low sodium soy sauce

1/3 cup Brown sugar

1/3 cup Water

2 ½ teaspoons Green Onion, chopped

2 ½ teaspoons Fresh ginger minced


1 ½ tablespoons Sesame oil

1 ½ tablespoons Olive oil

½ tablespoon Fresh ginger

2 ½ tablespoons Sugar

3 tablespoons Rice wine vinegar

3 ½ teaspoons Oyster sauce

½ tablespoon Cilantro

¼ teaspoons Salt

4 teaspoons Water

¼ teaspoon Garlic

1 Roasted poblano, peeled and chopped


12 cups Cabbage, shredded

2 cups Red bell peppers, julienned

½ cup Ramen noodles, raw, chopped

2 Chicken breast (4 ounces each)


  • Combine all marinade ingredients into a large bowl or Ziploc bag.
  • Add the chicken to the marinade, allow to marinade at least 2 hours or overnight.
  • Combine all dressing ingredients into a blender. Blend until smooth.
  • Bake chicken breast until cooked through, about 14-16 minutes or until the internal temperature reaches 160 degrees. Allow the chicken to carry over cook to 165 degrees.
  • Once the chicken is perfectly cooked, shred it.
  • Combine cooked chicken, cabbage and peppers tossed in dressing and top with raw ramen noodles.

Serves: 4

Serving Size: 1 Salad= 3 cups cabbage/1/2 cup bell peppers/2 tablespoons ramen/ 2 ounces chicken/2 ounces dressing

Calories: 371

Fat: 10.5 grams

Protein: 15 grams


Announing New Executive Chef Hicham Elmadi


CH 005 279x420 Announing New Executive Chef Hicham Elmadi

Chef Hicham has previously led fine-dining restaurants in Spain, Italy, France and most recently Atlanta, Georgia.  His arrival at Hilton Head Health marks an expanded commitment to healthy, natural food from locally sourced, sustainable ingredients.  H3 is thrilled to have Chef Hicham with us.  The following link is an in-depth description of his culinary background.


Healthy Recipe: Moroccan Couscous

CC 01 Healthy Recipe: Moroccan Couscous

Moroccan Couscous



1 Tablespoon  Vegetable Oil
½ each Onion, diced

1 each Roma tomato, seeds in, diced

Pinch  Saffron

½ Teaspoon Tumeric

½ Teaspoon Ginger, ground

½ Teaspoon Black pepper, ground

To Taste Salt

4 Cups Water or Stock

¼ Cup Carrot, diced

¼ Cup Turnip, diced

¼ Cup Butternut Squash, diced

¼ Cup Zucchini, diced

¼ Cup  Yellow Squash, diced

¼ Cup Garbanzo beans

¼ Cup Peas

½ Cup Couscous


  • Collect all ingredients. On medium, heat oil.
  • Sauté vegetable oil, onion, roma tomatoes, saffron, turmeric, ginger, black pepper, and salt on low for 10 minutes.
  • Add water for stock, boil for 20 minutes.
  • Add carrots and turnips, cook for 5 minutes.
  • Add butternut squash, cook for 5 more minutes.
  • Add the rest of the vegetables and cook until all are tender.
  • Drain, reserve broth and vegetables, and keep warm.
  • Mix the couscous with the broth, covering ¼ inch above. Cover with plastic and let set for 15 minutes.
  • Fluff cous cous with fork. Plate and place the vegetables on top. Add extra broth if needed.


Servings:   2

Serving size:  1/2 cup

Calories:   180


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