Archive for the ‘Recipe’ Category

5 Ingredient Coconut Shrimp

If you’re looking for healthy and yummy recipes that don’t involve a lot of muss and fuss, the H3 Healthy Kitchen has just what you need. This is the first of our 5 ingredient recipes: Coconut Shrimp. We’ll continue to share different 5 ingredient recipes to help you simplify your healthy meal time! You only need 5 ingredients and in no time you have crispy, delicious Coconut shrimp. Dip these scrumptious Coconut Shrimp into our Sweet and Spicy Sauce to amp up the flavor!

shrimp cocktail2 300x300 5 Ingredient Coconut Shrimp


8 oz Large shrimp (8/10’s), peeled and de-veined (or any other fish)

4 T Coconut, chopped

1 tsp Coconut extract

4 T Panko crumbs

¼ cup Egg beaters or egg whites


  • Preheat oven to 375°F.
  • Spray baking sheet with non-stick cooking spray.
  • Prepare two mixing bowls: one with panko crumbs and coconut (dry), and the other with egg beaters and coconut extract (wet).
  • Create an assembly line – shrimp, egg beaters mixture, panko/coconut mixture, and then your baking sheet.
  • Take each shrimp and dip into egg beaters, next coat shrimp in panko/coconut mixture.
  • Then place coated shrimp on your baking sheet and repeat until all the shrimp is coated.
  • Bake in oven for about 10-15 minutes.


Servings: 2

Serving Size: 4 ounces

Carlories: 140 kcal

Fat: 4 grams


Pistachio Encrusted Salmon

by Executive Chef Hicham Elmadi

Pistachio encrusted salmon may sound like something you’d order on a weekend vacation in the Bahamas. But our H3 Executive Chef Hicham wants you to enjoy this delicious gourmet treat in the comfort of your own home. This True* recipe is so easy to prepare and packed with omega-3 fatty acids, vitamin B-12 and vitamin B3 and more. It’s the perfect option for lunch or dinner; pair this with our Basil Vinaigrette to add even more flavor!

salmon2 292x300 Pistachio Encrusted Salmon


Pistachio & Seed Mixture (per serving):
½ tsp. Pistachios, minced
½ tsp. Almonds, minced
½ tsp. Sesame seeds (can do mix of black and white)

4 oz. Salmon
1 tsp. White balsamic glaze, evenly divided
1/8th tsp. Salt
1/8th tsp. Pepper
¼ tsp. Olive oil
1 ½ tsp. Nut & Seed mixture –see above


• Prepare the nut mixture and set aside.
• Add ½ tsp. of white balsamic glaze to flesh side of salmon then season with salt and pepper.
• Bring a small sauté pan to medium high heat then add ¼ tsp. of olive oil followed by searing the salmon for ~2 minutes.
• Once slightly seared, remove pan off heat then top salmon with ½ tsp. of balsamic glaze + 1 ½ tsp. of the nut & seeds mixture.
• Finish salmon in the oven until the skin is crispy or the salmon is cooked through.


Serves: 1
Serving Size: 4 oz. prepared encrusted salmon
Calories: 200
Fat: 10 gm
Protein: 23 gm

salmon 300x297 Pistachio Encrusted Salmon



Healthy Makeover: Buffalo Chicken Dip

After a recent Healthy Kitchen Cooking Demonstration, our Guests voted for the Buffalo Chicken Dip to be the next recipe featured on our blog. So after popular demand, we decided to share this simple but delicious creation. We’re positive this popular demand will be a fan favorite wherever it’s served.

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2 ounces Buffalo wing sauce

8 ounces Chicken breast, grilled or boiled, pulled

¼ cup Cream cheese, fat free

½ cup Cottage cheese, 1%, pureed

½ cup 2% Sharp Cheddar cheese

½ tsp Onion powder

¼ tsp Garlic powder


  • Pre-heat a medium sauce pot.
  • Place buffalo wing sauce, pulled chicken, cream cheese, and cottage cheese in heated sauce pot and combine ingredients until warm, but not boiling. (Boiling will cause dairy products to seperate and make your dip undesirable.)
  • Then sprinkle in 2% sharp cheddar cheese, and seasonings.
  • Mix until cheese is melted and combined.
  • Serve warm with your favorite pita chip or lower calorie crackers.
  • Enjoy!

ckn dip2 300x300 Healthy Makeover: Buffalo Chicken Dip


Servings: 4

Serving Size: ¼ cup

Calories: 140

Fat: 5 grams


Watermelon Salsa

by H3 Healthy Kitchen Assistant Chef Carrie Adams

Watermelon is definitely a favorite here in the Healthy Kitchen. You can easily add bright, sweet flavor to a salad or even to salsa with some watermelon! If you’ve never had Watermelon Salsa, you’re in for a fresh and fruity treat. Try this watermelon salsa recipe atop some grilled or seared fish.

crop1 Watermelon Salsa


1 cup Watermelon, fresh, cubed

1 each Yellow bell pepper, chopped

1 each Jalapeno, seeded, diced

¼ cup Cilantro, chopped

¼ cup Red onion, chopped

1 each Lime, juiced

¼ tsp Salt


  • In a medium bowl mix the watermelon, bell pepper, jalapeno, cilantro, red onion, lime juice, and salt.
  • Cover and refrigerate.
  • Then serve and enjoy!

just salsa21 Watermelon Salsa



Servings: 10

Serving Size: ¼ cup

Calories: 20 kcal

Fat: 0 grams



Desserts under 100 Calories: Strawberry Shortcake

Strawberry shortcake is a classic, summer dessert. Here in the Healthy Kitchen, we love giving classic recipes a healthy twist for our Guests. With minor tweaks here and there, we were able to keep the delicious flavors of this dessert while cutting the calories by more than half.  Not to mention, you get plenty of added healthy benefits from strawberries: fiber, vitamin C and potassium. Even more reason to enjoy!

Strawberry shortcake 2new 300x269 Desserts under 100 Calories: Strawberry ShortcakeIngredients:

3 pints Strawberries, fresh

½ cup Sugar, granulated

2 ¼ cups All-purpose flour

4 teaspoons Baking powder

2 Tablespoons Sugar, granulated

¼ teaspoon Salt

2/3 cup Skim milk

3 Tablespoons Butter, unsalted

3 Tablespoons Cream cheese, fat-free

1 Large egg


  • Slice the strawberries and toss them with ½ cup sugar.  Set aside.
  • Preheat oven to 425˚F. (220˚C)
  • In a medium bowl combine the flour, baking powder, 2 tablespoons sugar and the salt.
  • With a pastry blender cut in the butter and cream cheese until the mixture resembles coarse crumbs.
  • In a small bowl, beat the egg and milk.  Make a well in the center of the batter mixture and add the beaten egg and milk. Stir until just combined.  Make sure to avoid over-mixing.
  • On a lightly sprayed sheet pan, drop ¼ cup batter into individual biscuits, about 2 inches apart.
  • Bake for 15 to 20 minutes or until golden brown. Let cool partially by placing the sheet pan on a wire rack.
  • Slice partially cooled biscuits in half.  Top with ½ cup Strawberries.
  • Presentation tip: Cut the ½ biscuit into 2 pieces, placing one flat on the plate and angling the other against it.  Top with strawberries and garnish with low fat or sugar free cool whip or whipped topping.


Servings: 30

Serving size: 1/2 biscuit and 1/2 cup strawberries

Calories: 60 kcal

Fat: 2 grams

Leave us a comment with a recipe you’d like to see the Healthy Kitchen remake into a healthier recipe.  Each month we’ll remake one new recipe and post it on the blog!


Grilled Kale Pesto Chicken and Vegetable Skewers

by Healthy Kitchen Chef Carrie Adams


Whether you’re grilling out for a bunch of friends at your house or just sitting down with your family for a summer dinner, this recipe will be the star at any meal. The H3 Healthy Kitchen Grilled Chicken and Vegetable Skewer combines fresh summer vegetables, juicy chicken and a delicious Kale pesto. You can even mix it but by using other proteins, like beef or shrimp and different vegetables like eggplant.

finishedish crop 300x300 Grilled Kale Pesto Chicken and Vegetable Skewers


2 each Chicken breast (4 ounces), large dice

½ each Yellow bell pepper, large dice

8 each Cherry tomato

½ cup Zucchini, skin on, large dice

4 each 8-inch wooden or metal skewer


1 bunch Kale, stems and ribs removed

½ bunch Flat leaf parsley, chopped

3 Tablespoons Pine nuts, toasted

1 each Garlic clove, minced

1 Tablespoon Lemon juice, fresh

Pinch Red pepper flakes

¼ teaspoon Kosher salt

1 Tablespoon Olive oil

grill crop 300x300 Grilled Kale Pesto Chicken and Vegetable Skewers


  • Preheat grill and oven to 375 degrees F.


  • Bring a pot of water to a boil.
  • Wash and roughly chop the kale. Blanch the kale in the boiling water for 2 minutes.
  • Remove the kale from water and strain, press water from the leaves.
  • Add parsley, nuts, garlic, lemon juice, red pepper flakes, and salt into a food processor. Pulse until coarsely chopped then scrape down the edges.
  • Transfer drained kale into the food processor. While the processor is on, slowly add oil in a steady stream.
  • If the kale mixture is too thick, thin it out by adding water. Pulse until desired texture is achieved.


  • Soak wooden skewers overnight in water.
  • Mix vegetables and chicken with ¼ cup pesto, massaging the pesto all over these ingredients.
  • Skewer alternating chicken and vegetables on each of the four skewers.
  • Mark on the grill, rotating to each side after 1 minute (4 minutes total on the grill).
  • Place on a greased sheet pan and cook in oven 7-10 minutes or until chicken has reached 160 degrees F, checking with a meat probe.
  • Let it rest 3-5 minutes so they can carry over and cook to 165 degrees F.
  • Serve and enjoy!

grilled moved crop 300x300 Grilled Kale Pesto Chicken and Vegetable Skewers


Servings: 4

Serving Size: 1 skewer

Calories: 100

Fat: 3.5 grams


2-Step Basil Vinaigrette

by Executive Chef Hicham Elmadi

Want to make healthy, gourmet-quality meals for your family but don’t have the time? Make this 2-step Basil Vinaigrette to add extra flavor to any family dinner. With only 7 ingredients, you won’t break the bank but you’ll impress your family with this flavorful addition. Enjoy this healthy recipe and look out for other healthy recipe items from our new, True dinner menu!

Basil vin 285x300 2 Step Basil Vinaigrette


1 ½ oz. Basil, fresh
½ cup White balsamic vinegar
1 ½ T. Dijon mustard
1 ½ T. Honey or sugar
¼ tsp. Kosher salt
Pepper, to taste
¼ cup Extra virgin olive oil


  • Add everything but the olive oil to a blender and begin to blend.
  • While the mixture is blending, add the olive oil until mixture is smooth.


Serves: 25
Serving Size: ½ ounce
Calories: 25
Fat: 2.5 gm

Stay tuned to get the recipe for the Pistachio encrusted salmon pictured along with the basil vinaigrette in August!


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



½ cup Sugar, granulated

6 Tablespoons Butter, unsalted

4 Tablespoons Applesauce, unsweetened

2 cups Flour


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


  • Preheat oven to 350 degrees F.


  • 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.


  • 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.


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


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)


  • 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.


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



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


  • 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


Serves: 8

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

Calories: 65

Fat: trace


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