Archive for the ‘Recipe’ Category

Theater Popcorn by Carrie Adams

There’s nothing like curling up on the couch for a good movie or your favorite television show and having some hot, buttery popcorn. But instead of devouring all those unhealthy calories from fat and excess salt from a bag of butter popcorn, here’s a Healthy Kitchen Theater Popcorn recipe that’s less than a 100 calories per serving and so delicious.

popcorn2 Theater Popcorn by Carrie Adams

½ cup Popcorn kernels

1 Tablespoon Butter Buds

2 teaspoons Nutritional yeast flakes


  • Pop kernels with an air-popping machine or in a covered pot on the stove.
  • Lightly toss popped corn with seasonings.
  • Serve and enjoy with your favorite movie or TV show!


Serves: 6

Serving size: 2 cups

Calories: 65

Fat: 0.5 grams



Healthy Holiday Party Recipe: Roasted Veggie Dip by Carrie Adams

VeggieDip 300x300 Healthy Holiday Party Recipe: Roasted Veggie Dip by Carrie Adams


It can be tricky to stick to your healthy routine when you’re out for holiday parties and bombarded with all kinds of unhealthy food and drink options. But luckily, the Healthy Kitchen has the perfect recipe that you can take to any  event, Roasted Vegetable Dip. This dip is sure to be a deliciously healthy addition to any holiday party with only 35 calories per serving.


2 each Red bell pepper

1 each Zucchini, large

1 each Onion

1 Tablespoon Olive oil

½ teaspoon Salt

¼ teaspoon Pepper

8 ounces Fat-free cream cheese


  1. Preheat oven to 425 degrees.
  2. Cut pepper, onions, and zucchini into 1 inch pieces.
  3. Mix olive oil, salt and pepper. Toss vegetables in oil mixture.
  4. Place vegetables on greased sheet pan.
  5. Bake in oven for 25-30 minutes or until tender, uncovered, stirring occasionally.
  6. Remove from oven and cool to room temperature.
  7. Place cream cheese and vegetables in the food processor.
  8. Cover and pulse until blended and smooth.
  9. Chill until serving. Serve with raw vegetables or crackers.


Serves: 16 servings

Serving size: 2 ounces

Calories: 35 calories

Fat: 1 gram



Apple Pecan Brandy Chutney

Serve this H3 Healthy Kitchen show-stopper at your next holiday celebration! This delicious chutney is fat free and great when served over spiced pumpkin mousse or pumpkin coffee cake. At only 50 calories a serving, you can enjoy every last drop.

DSC 31381 300x300 Apple Pecan Brandy Chutney


¼ cup Honey

1 each Apples, diced

2 tablespoons Brandy

1 each Cinnamon stick

Non-stick Cooking Spray


  • Preheat a small sauce-pot on medium heat.
  • Lightly spray non-stick cooking spray on the pan.
  • Add the diced apples and cinnamon stick to the pan and lightly sauté for about 3-5 minutes, or until the apples are tender.
  • Deglaze the pan with brandy and allow to cook about 2-3 minutes.
  • Add honey, then cook for an additional 3 minutes or until the chutney has slightly thickened.
  • While chutney is warm, spoon ½ of an ounce over pumpkin mousse.


Serves: 8

Calories: 50

Fat: 0 grams


Last of the Leftovers: Turkey Reuben by Carrie Adams

Are you running out of ideas to use the very last of that leftover turkey? The H3 Healthy Kitchen has come to your rescue. This Turkey Reuben recipe is a fun twist on the traditional Reuben. You get all of the flavors without all of the calories and fat.


2 each Rye bread, slices

4 ounces Turkey, roasted, sliced

1 ounces Swiss cheese, sliced

2 Tablespoons Thousand Island dressing

For the Coleslaw:

½ cup Cabbage, shredded

2 teaspoons Yogurt, plain, non-fat

1 tablespoon Mayonnaise, reduced-fat

½ teaspoon Apple cider vinegar

¼ teaspoon Dijon mustard

1/8 teaspoon Celery seeds

1/8 teaspoon Paprika

½ teaspoon Honey

¼ teaspoon Salt

¼ teaspoon Black pepper, ground


  • Preheat oven to 375 degrees.
  • In a large bowl combine all coleslaw ingredients, mix well.
  • Place rye bread on a sheet tray. Spread Thousand Island dressing and top with turkey.
  • Scoop ¼ cup of coleslaw on top of turkey and top with cheese.
  • Bake in oven for 4-7 minutes or until cheese has melted.


Serves: 2

Serving Size: 1 open faced sandwich with ¼ cup coleslaw

Calories: 280

Fat: 9 grams


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


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