Archive for the ‘Recipe’ Category

The H3 Paloma

Spring calls for bright flavors bursting with hints of citrus. Think of this cocktail as your healthy alternative to an overly sweetened Tequila Sunrise. The H3 Paloma mixes Silver Tequila and fresh grapefruit to bring you a taste sensation that fits in with your healthy lifestyle.

paloma, grapefruit, cocktailIngredients:

1 ounces Silver Tequila

2 ounces Fresh squeezed grapefruit

½ ounces simple syrup

2 ounces Soda water

1 lime wedge

¼ teaspoon kosher salt


  • Score grapefruit across the top before juicing
  • Drop juice into pint glass
  • Add simple syrup
  • Add the tequila
  • Shake over ice with cocktail shaker
  • Rim serving glass with lime wedge and salt
  • Pour contents into serving glass, add more ice and top with club soda


Servings: 1

Serving Size: 4.5 ounces

Calories: 110

Protein: 0g

Fat: 0g

Carbohydrate: 12g

Fiber: 0g

Sugar: 6g

Sodium: 490mg



Recipes to Boost Your Vitamin C

Your daily dose of Vitamin C doesn’t have to come from guzzling orange juice. There are all kinds of Vitamin C rich recipes for you and your family to enjoy. So, we compiled all our favorite, healthy recipes from our Healthy Kitchen and more so they can become your family’s favorite recipes.

H3 Sunrise Smoothie

vitamin c smoothie

H3 Daily


Spiced Eggplant-Lentil Salad with Mango


Eating Well


Roasted Halibut with Grapefruit Fennel Salsa

halibut and grapefruit recipe

Food Network


Citrus Salad with Balsamic Honey and Pistachios

citrus salad

Cooking Light | My Recipes




Tips to Add More Greens into Your Smoothies


We believe smoothies should be easy-peasy, here in the H3 Healthy Kitchen! So we decided to share this  fool-proof formula for making a tasty nutrient-packed smoothie. Mix and match the ingredients within the categories and construct your perfect smoothie and prevent any smoothie bordem. (This formula makes 1-16 ounce smoothie.)


 Greens 1 cup of Liquid (unsweetened)  1 ½ Cups of Ripe  Fresh/Frozen Fruit  Extras
Spinach Coconut Water Banana  1-1/2 scoop Whey protein powder
Arugula Cold Tea Avocado  ½ tablespoon Flax seeds, ground
Romaine Almond Milk Mango  ½ tablespoon Chia seeds
Kale Water Apple  1 tablespoon Nut butter
Collard Greens Soy Milk Grapes 2 tablespoons Oats
Chard Coffee Cherries
Dandelion Greens Skim Milk Figs


  • First, blend greens and liquid in blender. (This trick will eliminate random green chunks in your drink.)
  • Next, add fruits to blender and blend until smooth.
  • Enjoy your new smoothie creation!

Share your smoothie combinations with us!



Vanilla Bean Ice Cream

by H3 Healthy Kitchen Assistant Chef Carrie Adams

We love Spring here in the Healthy Kitchen. The fresh smell of flowers fills air and a scoop of fresh Vanilla Bean Ice Cream are our favorite signs that Spring has arrived. Our Vanilla Bean Ice Cream recipe will become your favorite spring recipe and maybe even summer.


2 cups Half and half, fat free

1 cup Skim milk

¾ cup Sugar

1 each Vanilla bean

4 each Egg yolks


  • Plan ahead and freeze ice cream bowl.
  • In medium sauce pot, mix milks, sugar and vanilla bean.
  • Warm milk mixture until about 120°F.
  • Then add egg yolks to pot and whisk constantly until well mixed and cream has slightly thickened.
  • Pull off heat and remain whisking or stirring for about five minutes. This avoids an opportunity for the egg yolks to scramble.
  • Let milk mixture cool.
  • Then place in ice cream freezer bowl, until fairly stiff.
  • Enjoy with your favorite fruit or by itself.



Servings: 12

Serving Size: ¼ cup

Calories: 100 kcal

Fat: 1.5 gm



Cucumber Collins Cocktail

If you’re looking for a special drink to add to your St. Patrick’s Day Celebration, the H3 True Bar has the perfect cocktail. The Cucumber Collins is a fresh and refreshing, low calorie cocktail. Skip the additives and extra sugar and just savor great flavor with our Cucumber Collins cocktail recipe!



1 ounce Hendricks’s Gin

1 ounce Fresh squeezed lemon

1 Tbsp Cucumber (about 1 ½ inch slice)

½ ounce Simple syrup

2 ounces Soda water

1 each Sprig of mint


  • Score lemon across the top before juicing
  • Drop juice and lemon into pint glass
  • Add simple syrup,
  • Add the gin
  • Shake over ice with cocktail shaker
  • Pour contents into serving glass, add more ice and top with club soda
  • Garnish with mint sprig. 



Serving size: 4.5 ounces

Calories: 100

Protein: 0g

Fat: 0g

Carbohydrate: 8g

Fiber: 0g

Sugar: 7g

Sodium: 15mg



Kale and Blueberry Smoothie

by H3 Healthy Kitchen Assistant Chef Carrie Adams

For St. Patrick’s Day, the H3 Healthy Kitchen has the perfect recipe to help you start off your day with something healthy and green like our Kale and Blueberry Smoothie. Packed with kale, antioxidant rich berries and protien powder. It’s the pefectly sweet, protein packed punch to get you fueled for St. Patty’s Day.

kale, smoothie, blueberry, healthy recipe, St. Patrick's Day


1 cup Kale, rough chopped

1 pint Blueberries

2 each Strawberries, quartered

1 cup Almond milk, unsweetened

1 Tablespoon Protein powder

1/3 cup Plain yogurt, non-fat


  • Place all ingredients in the blender.
  • Blend until smooth or desired texture is achieved.

Chef’s Note: For a more slushy-like consistency, freeze the berries before blending.


Serves: 6

Serving Size: ½ cup (4 ounce) serving

Calories: 50

Fat: 0.5 grams

Sodium: 35 milligrams

Carbohydrates: 11 grams

Protein: 2 grams

Fiber: 2 grams

As you’re gearing up for the festivities, try these tricks to add some mindfulness into your St. Patty’s Day:

  • Park a little farther away from your party destination, so you have the opportunity to add some extra steps.
  • Going to a pot luck or buffet style restaurant with friends? Scan all your choices and then, choose healthier options, first.
  • When deciding to indulge with dessert, slow down to really savor what you’re eating.
  • If you do drink, drink in moderation and choose drinks without excess sugar and calories.
  • If there’s music, dance! Get moving and get your heart rate up, plus, you’ll have a lot more fun!


Roasted Vegetable Orzo

A healthy and delicious dinner shouldn’t have to be drab or take a culinary degree to prepare. It should, however, combine delicious, fresh ingredients and be perfectly satifisying. Today, we decided to share a new favorite recipe, our Roasted Vegetable Orzo. Packed with yummy veggies and orzo pasta, it’s simple to make and sure to be a big hit with your entire family.



½ cup Orzo, dry, whole wheat

½ teaspoon Olive oil

1 ½ cups Chicken stock, heated

2 cups Vegetables; zucchini, mushrooms, onions

2 each Garlic cloves, minced

1 teaspoon Olive oil

¼ teaspoon Salt

½ teaspoon Black pepper

1 Tablespoon Oregano leaves, fresh

½ Tablespoon Olives, sliced

1 teaspoon Feta cheese, crumbled


  • Preheat oven to 375°F.
  • Cut all of the vegetables, combine in a large bowl, and toss with ½ teaspoon olive oil, salt and pepper.
  • Spread the vegetables on a sheet-tray.
  • Roast the vegetables for 20-30 minutes.
  • To make the orzo: preheat a large pan at medium heat, add 1/2 teaspoon of olive oil.
  • Add orzo until lightly toasted; add heated stock, roasted vegetables, stir, and cover. Allow mixture to come to a boil.
  • Reduce heat and simmer covered until orzo has softened about 20 minutes.

orzo pasta, roasted vegetables, roasted vegetable orzo


Servings: 4

Serving Size: ½ cup

Calories: 150 calories

Fat: 2.5 grams

Sodium 150 milligrams

Carbohydrates: 27 grams

Fiber: 2 grams

Protein: 5 grams



Slow Cooker Pulled Pork

Looking for a great meal planning recipe? Well, this Slow Cooker Pulled Pork recipe makes several servings that you can make it ahead of time and freeze portions for up to 3 months. This tender meat is delicious in salads, enchiladas, or wraps.

cooked pork


4-5 pounds Pork shoulder or pork butt, boneless or bone-in

2 each Onions, sliced

4 each Garlic cloves, sliced

1 cup Stock, low sodium, beef or vegetable

1 Tablespoon Brown sugar

1 Tablespoon Chili powder

1 Tablespoon Salt

1 teaspoon Cumin

¼ teaspoon Cinnamon



  • Place the onions and garlic in an even layer in the slow cooker.
  • Pour stock over the onions and garlic.
  • In a small bowl combine seasonings; brown sugar, chili powder, salt, cumin, and cinnamon.
  • Rub the mixed spice mixture on to the pork.
  • Place spiced pork in slow cooker.
  • Cover and cook until pork is fall-apart tender, on low for about 8-10 hours or high, 6-8 hours.



Servings: 16

Serving Size: 4 ounces

Calories 140 kcal

Fat: 4.5 grams



Healthy Snack Idea: Seed Bar

by Healthy Kitchen Assistant Chef Carrie Adams

snack bar that is healthy and actually tastes good is hard to come by. Thankfully, the H3 Healthy Kitchen is devoted to creating recipes that are both nutritious and delicious. The healthy Seed Bar recipe tastes amazing; plus, it’s a easy and fun recipe to make with the entire family. So roll up your sleeves, grab the kids and start some healthy snacking!



½ cup Pumpkin Seeds

⅓ cup Coconut flake, unsweetened

3 Tablespoons Sesame Seeds

3 Tablespoons Chia seeds

½ teaspoon Baking powder

½ teaspoon Salt

¼ cup Canola oil

⅓ cup Apple Butter

1 Tablespoon Vanilla extract

1 teaspoon Cinnamon, ground

½ cup 10 grain flour

1 cup Apricots, dried, chopped

⅓ cup Chocolate chips (optional)

Chef’s Note: The apricots in this recipe can be subbed with any dried fruit, i.e., cherries, cranberries, dates, raisins, etc.


  • Preheat oven to 325 degrees F.
  • Mix dry ingredients together except coconut. Set aside
  • Mix wet ingredients and cinnamon together separately.
  • Combine all ingredients, its ok if it seems too crumbly.
  • Press down in a greased 9×13” pan, sprinkle coconut on top.
  • Bake in oven for 20-25 minutes.
  • Cool, cut and serve!



Servings: 20

Serving Size: 1 bar

Calories: 140 calories

Fat: 8 grams

Protein: 3 grams

Carbohydrates: 15 grams

Sodium: 70 milligrams

Fiber: 2 grams



Healthy Dinner Idea: Chicken Quesadilla

by H3 Healthy Kitchen Assistant Chef Carrie Adams

When our guests are looking for dinner recipes, they’re looking for something easy to prepare with fresh vegetables, plenty of protein. Our H3 Healthy Kitchen Chicken Quesadilla is that type of recipe. Simple, fresh flavors combine to make an easy meal that the entire family will love.



1 each Whole wheat tortilla, 12 inch

4 ounces Chicken breast, boneless, skinless

½ teaspoon Cumin

¼ teaspoon Salt

1 each Roma tomatoes, diced

¼ cup Red onion, diced

¼ cup Green peppers or chilies, diced

¼ cup Part skim mozzarella

1 ounce 2% Sharp cheddar cheese


  • Warm a large sauté pan.
  • Warm cast iron skillet, or George Foreman grill.
  • Pan spray chicken breast, and place on grill (or cast iron skillet)
  • While chicken is cooking, chop all vegetables.
  • Season vegetables with cumin and salt.
  • Once chicken is cooked cut into slices or chunks.
  • Place tortilla in warm sauté pan.
  • Put all ingredients (chicken, vegetables, and cheese) on half of the tortilla, and then fold over.
  • Brown both sides of the tortilla, and then remove from pan.
  • Cut into 4 equal pieces, grab a friend and eat.



Servings: 2

Serving Size: 2 pieces

Calories: 300 calories

Fat: 8 grams

Sodium: 850 milligrams

Carbohydrates: 21 grams

Fiber: 7 grams

Protein: 24 grams

This recipe is totally customizable; feel free to add other healthy ingredients to switch up the flavors. Use a different type of cheese or add more veggies like in we did in our Squash Quesadilla recipe.

Share photos of your healthy creations at



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