Archive for the ‘Recipe’ Category

The “No Fuss” H3 Healthy Chicken Pot Pie

In the H3 Healthy Kitchen, we realize that sometimes all you need is comfort food. However, the foods we love and the ones that bring us comfort aren’t necessarily the best for us. At Hilton Head Health, we value nutrition and recognize that it’s a integral part of wellness and weight loss. That’s why we take the recipes that you love and turn them into healthy recipes!

With fall just around the corner, it’s great to have some healthy comfort food recipes on hand. Like this “No Fuss” H3 Healthy Chicken Pot Pie Recipe, it’s not only easy to make but it’s a hearty and healthy recipe. Feel free to enjoy this healthy comfort food recipe or add some variety to this traditional dish by changing up the vegetables or using a different protein.

photo 2 300x300 The No Fuss H3 Healthy Chicken Pot Pie


2 Tablespoons Butter

1 cup Carrots, diced

½ cup Onion, diced

1 cup Celery, diced

1 teaspoon Thyme, fresh, chopped

3 cups Low-sodium chicken stock

2 cups Red bliss potato, cubed

1/3 cup Flour

1/3 cup Water

2 cups Chicken, diced

1 cup Green peas

½ teaspoon Salt

¼ teaspoon Black pepper

1/2 sheet Puff pastry dough


  • Preheat oven to 400°.
  • To prepare filling, melt 2 teaspoons butter in a large soup pot over medium-high heat. Add carrots, onion, celery, chicken and thyme, cook 8 minutes or until vegetables are soft.
  • Add broth and potato, bring to a boil. Cover and simmer 10 minutes. Combine flour and 1/3 cup water in a small bowl and stir with a whisk until smooth. Return potato mixture to a boil. Slowly drizzle flour mixture into potato mixture, stirring constantly. Cook 1 minute or until mixture thickens.
  • Add peas and 1/2 teaspoon of salt and pepper. Spoon chicken mixture into an large ramekin or ceramic baking dish coated with cooking spray.
  • Place the dough on top of the chicken mixture, pressing the dough to the edge of dish. Cut 2 slits in top of the crust to allow steam to escape.
  • Bake at 400° for 50 minutes or until golden and bubbly. Let stand 10 minutes. Then sit back and enjoy!


Serves: 8

Serving Size: About 1 ½ cups

Calories: 240

Fat: 5 grams

We hope that you enjoy this Healthy Chicken Pot Pie comfort food recipe!

What’s your favorite comfort food to enjoy in the fall?


H3 Healthy Lemon Blueberry Coffee Cake

In the H3 Healthy Kitchen, we love marrying fresh flavors and healthy ingredients to create a healthy, classic dessert recipe. By making small recipe adjustments, we make desserts much healthier but still just as delicious and flavorful. Fresh lemons and blueberries are two flavors that pair so well together. Adding these flavors to a coffee cake batter adds a new dimension and flavor profile, creating the H3 Lemon Blueberry Coffee Cake. This treat is only 150 calories per serving and it’s sure to satisfy your sweet tooth. Bon appetit!

LemonBlueberry 300x300 H3 Healthy Lemon Blueberry Coffee Cake


3/4 cup Sugar

¼ cup Brown sugar

¼ cup Butter, softened

2 each Eggs

½ cup Egg beaters

1 cup All-purpose flour

2 cups Whole wheat flour

1 tablespoon Baking powder

½ teaspoon Baking soda

½ cup Greek yogurt, nonfat, plain

½ teaspoon Salt

1 ½ cups Blueberries, fresh

¾ cup Non-fat buttermilk

1/3 cup Lemon juice, fresh (about 3 lemons)

1 teaspoon Vanilla extract

1 teaspoon Lemon extract


1 tablespoon Lemon juice, fresh

1 tablespoon Skim-milk

½ cup Powdered sugar


  • Preheat oven to 350 degrees.
  • To prepare cake pan: lightly spray a Bundt cake pan with non-stick cooking spray.
  • In a medium-sized mixing bowl combine: flour, whole wheat flour, baking powder, baking soda and salt.
  • Combine butter, yogurt and sugars in a medium mixing bowl and cream at medium speed until light and fluffy.
  • Mix egg beaters with whole eggs then slowly add egg mixture to sugar mixture, beating after each addition.
  • Combine buttermilk, lemon juice and extracts.
  • Add flour mixture and buttermilk mixture alternately to sugar mixture.
  • Pour batter into prepared pan.
  • Bake for 45 minutes to 1 hour or until a wooden pick inserted in center comes out clean.
  • Cool pan on wire rack for 10 minutes. Then remove cake from pan to continue to cool.
  • To prepare glaze combine milk, lemon juice and sugar with a whisk. Pour glaze over warm cake.


Serves: 20

Serving Size: 1 piece

Calories: 150

Fat: 3 grams

Protein: 4 gram

We hope you enjoy this healthy coffee cake recipe! What’s your favorite healthy dessert recipe?


H3 Healthy Loaded Baked Potato Salad

We love to use inspiration from our own favorite recipes to create our H3 Healthy Kitchen recipes. By manipulating the ingredients and adding healthy alternatives, any recipe can become a delicious, healthy recipe. Even something seemingly unhealthy, can be made into something diet friendly! This H3 Loaded Baked Potato Salad is one of Chef Karla’s is a staple for any summer cook-out. It’s the perfect salad to accent any summer meal.

loadedbakedpotatosalad8 30 H3 Healthy Loaded Baked Potato Salad


1 pound Idaho potatoes, quartered

3 Tablespoons Turkey bacon, cooked

4 ounces Reduced-fat cheddar cheese, shredded

¼ cup Green onion, minced

1 teaspoon Salt

4 ounces H3 Sour Cream

Sour Cream:

½ cup Reduced-fat pureed cottage cheese

¼ tablespoon Lemon juice


  • Bring a large pot of water to a boil.
  • Add potatoes, allow potatoes to cook until fork tender for about 10 minutes.
  • Remove cooked potatoes from water and transfer into a large bowl. Allow the potatoes to cool in refrigerator for about 20 minutes.
  • Prepare the H3 sour cream by combining cottage cheese and lemon juice into a food processor and blend until smooth.
  • In a separate bowl, combine H3 sour cream, green onion, salt and cheese.
  • Once the potatoes have cooled toss them in the sour cream mixture.
  • Keep cold and serve!


Serves: 6

Serving Size: ½ cup

Calories: 140

Fat: 5 grams


H3 Vegetable Stir Fry

In the H3 Healthy Kitchen, we turn healthy ingredients into delicious meals for our Guests during their wellness program and weight loss program stays. We also stress the importance of learning how to make these healthy recipes at home, which is why we also make them quick and easy.  This H3 Vegetable Stir Fry is the perfect marriage of healthy, delicious and easy! Though stir fry’s found in many restaurants can often be laden with unnecessary fats and sodiums, this healthy vegetable stir fry recipe is perfect for anyone trying to reach their weight loss goals and live a healthy lifestyle while still being flavorful and delicious!

Ingredients:VegCashewStirFry8 25 300x300 H3 Vegetable Stir Fry

1 ½ cups Brown Rice, long grain, uncooked

3 cups Stock, chicken or vegetable

Stir Fry

1 cups Carrots, halved, cut on bias

2 cups Broccoli florets

1 cup Bean sprouts

1 cup Celery

1 cup Straw mushrooms

1 cup Bell peppers, (red and yellow) julienne

1 cup Yellow onions, julienne

1cup Water chestnuts

½  cup Soy Beans

1 cup Egg Beaters

½  cup Cashews, unsalted or lightly salted, pieces or chopped

¼  cup Low sodium soy sauce

2 T. Garlic, fresh, minced

2 T. Ginger, fresh, minced

1 T. Sesame oil

Pinch Sea Salt

3 each Wontons, halved (triangle) baked- garnish

1 head Red cabbage leaves, garnish for base of stir fry

2 each Green Onion frills – for garnish or chopped green onions


  • Preheat oven to 350 F.
  • Cook brown rice with chicken or vegetable stock in a large sauce pot.
  • Bake wonton triangles until golden brown- then cool and set aside for serving.
  • Preheat a large sauté pan.
  • Add Sesame oil to the sauté pan.
  • Sauté garlic, ginger, onions, celery and peppers, first.
  • Once tender, add broccoli, mushrooms, water chestnuts and bean sprouts.
  • Add low sodium soy sauce to the vegetables, as they cook.
  • Cook until al dente- slight crunch. Then set aside and keep hot.
  • On the side, scramble egg beaters in separate sauté pan.  Make sure to scramble egg beaters well, so that there are small pieces of egg.
  • When all components of stir fry are finished, combine all ingredients together in large warmed bowl and then add the sea salt.
  • Taste stir fry for overall flavor.
  • Drizzle sweet soy sauce glaze over each dish for extra stir fry flavor.


Number of Servings: 6

Serving Size: 2 ¼ cups = ¾ c rice & 1 ½ c veg

Calories: 360

Fat: 9

We hope that you enjoy this healthy vegetable stir fry recipe! What’s your favorite vegetable dish?


H3 Berry Tart

We love to create quick, easy, healthy recipes that call for simple ingredients for our Guests to take from their stay during their weight loss program or wellness program at  Hilton Head Health and recreate these same recipes at home. Providing our Guests with healthy recipes and knowledge about nutrition helps to motivate them to continue their journey to sustainable weight loss and gets them closer to maintaining a more health conscious lifestyle. Seeing as desserts can be a sticky situation, we love to focus on healthy dessert recipes.

For today’s healthy dessert recipe, try this H3 Berry Tart:

photo 1 300x300 H3 Berry TartIngredients:

1 cup Berries, raspberries or blueberries

1 cup Whipped cream


2 1/2 ounces Cream cheese, fat-free, cold

2 ½ tablespoons Sugar

¼ teaspoonSalt

1/8 teaspoon Baking powder

½ tablespoon Apple cider vinegar

2 ½ tablespoons Ice cold water

1 cup Flour

2 ½ tablespoons Flour, for rolling out pie crusts

2 ½ ounces Butter, unsalted, cold


  • Preheat oven to 375˚F.
  • In a mixing bowl, with paddle attachment, mix all ingredients.
  • Sprinkle a clean counter with a small amount of flour.  Roll the dough out on counter and make sure the dough is not too thick.
  • Once you have rolled out the dough use a round cookie cutter to press out 6 individual pie crusts.
  • Place the pie crusts on a greased sheet tray. Leave about 1 inch between each pie crust.
  • Refrigerate for at least 20 minutes.
  • Remove the crusts from the refrigerator and bake for 10-12 minutes.  Move the crusts from the oven and allow to cool.
  • Once the crust has cooled, top with whipped cream and fresh fruit!


Serves: 6

Serving Size: 1 tart

Calories: 120

Fat: 8 grams

We hope you enjoy this healthy dessert recipe for the H3 Berry Tart! What’s your favorite healthy dessert?


H3 Tiramisu

In the H3 Healthy Kitchen, we love to take classic recipes and give them a healthy twist to cut down calories and unhealthy fat content so our Guests here at Hilton Head Health can still enjoy their favorite foods while forging their way on their health and wellness paths and weight loss journeys. Take this Tiramisu, healthy dessert recipe, for example, it’s less than half the fat of most recipes and still just as delicious.

Tiramisu8 111 300x300 H3 Tiramisu


¼ cup + 1 Tbsp Sifted Powdered Sugar

4 ounces Fat-free Cream Cheese

¾ cup Fat-free Cool Whip

2 each Egg Whites

½ cup Hot Water

2 Tbsp Sugar

1 Tbsp Instant Coffee Crystals

1 Tbsp Kahlua

20 each Lady Fingers

½ tsp Unsweetened Cocoa Powder


  • Combine powdered sugar and cream cheese in a bowl, and beat at high speed until well blended.
  • Gently fold in ½ of the cool whip, then let set in refrigerator.
  • In a separate bowl, beat egg whites (at room temp) at high speed until peaks form.
  • Gradually add the sugar, 1 Tbsp at a time.  Beat until very stiff peaks form and mixture is glossy.
  • Very gently fold part of egg mixture into the cream cheese mixture, then very gently fold in remaining egg mixture.  Set aside in the refrigerator.
  • In a small bowl, combine hot water, coffee crystals and Kahlua – stir well.
  • In a small loaf pan or baking pan, layer ½ of the lady fingers across the bottom.  Drizzle with ½ of the Kahlua mixture.  Next layer ½ of the cream cheese mixture over lady fingers. Repeat: lady fingers, Kahlua mixture and cream cheese mixture.
  • Top with remaining cool whip and sprinkle with cocoa powder
  • Place in freezer for 1 – 2 hours.  Remove 1 hour before serving.


Number of servings: 8

Serving Size: 1 slice

Calories: 184

Fat: 3.8 grams

We hope that you enjoy this healthy dessert recipe!


Healthy Recipe: H3 Skinny Margarita

In the Healthy Kitchen here at Hilton Head Health, we believe you can enjoy wine and spirits and without hindering your weight loss goals and wellness aspirations. During our weight loss program and wellness program we show our Guests that the secret is to indulge healthfully and in moderation, of course. For starters, create this Skinny Margarita for any upcoming party or event. Just throw away those processed sugary sweet and sour mixes, grab some simple and fresh ingredients and make the best skinny margarita you have ever tasted!

SKinnyMarg1 300x300 Healthy Recipe: H3 Skinny Margarita


1 ounce Tequila, silver

2 tablespoons Lime juice, fresh

½ teaspoon Salt (optional)

½ tablespoon Agave nectar


  • Combine tequila, lime juice and agave in a glass shaker filled with ice.
  • Rim one quarter of a margarita glass with salt by using a fresh lime wedge and dip the glass in salt.
  • Shake the skinny margarita mix vigorously!
  • Strain and serve over fresh ice into your salted glass, serve with a wedge of lime.
  • Enjoy!


Serves: 1

Serving Size: 1 glass

Calories: 100

Fat: 0 grams

We hope that you enjoy this skinny margarita cocktail recipe! What’s your favorite cocktail?


Healthy Recipes: Patatas Bravas

At Hilton Head Health, the Healthy Kitchen aims to create healthy recipes that are not only delicious and healthy meals but easy to prepare and able to fit into almost anyone’s healthy diet plan. Whether your goal is aimed towards weight loss or wellness, the healthy recipes from the Healthy Kitchen are sure to help get your health and healthy diet plan on the right track! Seeing as our weight loss program and wellness program are geared towards being as personalized as possible, we  make sure that we offer many healthy recipes that are also allergen friendly recipes. We have a myriad of gluten-free recipes, soy-free recipes, and dairy-free recipes. Such as this Patatas Bravas recipe which is scrumptious, gluten-free, soy-free and dairy-free! For a complete healthy meal, pair the Patatas Bravas with our Chateaubriand and roasted vegetables recipes. Enjoy!

Patatas Bravas 300x285 Healthy Recipes: Patatas Bravas


16 Potatoes, Red Bliss, quartered

1 T Olive oil

2 T Flaxseed mayonnaise

1 T White wine vinegar

1 tsp Garlic powder

1 tsp Paprika

1 tsp Smoked Paprika

1 tsp Chili powder

1 tsp Cumin

¼ tsp Salt


  • Preheat oven to 450 degrees.
  • Bring large pan of salted water to a boil.  Add potatoes and cook until tender, but not falling apart.
  • Drain and let cool, transfer to plate or tray.
  • Toss potatoes in olive oil. Spread potatoes onto a sheet tray.
  • Roast potatoes until crispy. (About 30-40 minutes)
  • Mix together vinegar, paprika, smoked paprika, garlic powder, cumin, chili powder, salt and flax mayonnaise sauce in bowl.
  • Pour the mixture over the potatoes and serve hot.


Servings: 4

Serving Size: 1/2 cup

Calories: 160

Fat: 5.5 grams


Healthy Recipe: Chocolate Kahlúa Mousse

In the H3 Healthy Kitchen at Hilton Head Health weight loss camp and health spa, we believe you can treat yourself without cheating yourself. With the right health recipe and a balanced diet, you can satisfy your sweet tooth and savor healthy dessert recipes. This rich, cool mousse is a healthy dessert that’s delightful with fresh fruit. Enjoy all the chocolate goodness you crave with less fat and calories.

ChocolateKM2 300x300 Healthy Recipe: Chocolate Kahlúa Mousse


¼ cup Unsalted butter

1 shot Kahlúa

1 tsp Vanilla

¼ cup Cocoa powder

1 cup Sugar

1 each Egg yolk

4 each Egg whites

1/8 tsp Cream of tartar

1 cup Fat-whipped topping


  • Remove egg whites from your refrigerator.
  • Melt the butter in a sauce pan over medium heat.
  • Add in the Kahlúa, vanilla, cocoa powder and 1/2 cup of sugar; whisk until the mixture is smooth.                           
  • Add in the egg yolks, whisking constantly.
  • Bring to a slow boil and then remove from the heat and cool.
  • Whip the egg whites, the other 1/2 cup sugar and cream of tartar until soft peaks form.
  • Fold the chocolate mixture into the egg whites; gently fold in whipped topping.
  • Scoop 2 oz of the mixture into a bowl and refrigerate until firm.


Servings: 6

Serving Size: 2 oz

Calories: 160 kcal

Fat: 6 grams

Whether you’re working towards a wellness or weight loss goal, we hope that you enjoy this healthy dessert recipe!

What was your favorite recipe that you learned in the H3 healthy kitchen?

And if you haven’t yet attended our weight loss camp and health spa, what’s one dessert that you would love to learn how to make into a healthy dessert recipe?


Healthy Recipes: Roasted Beet Salad with Candied Pecans

Nothing is better than a fresh salad in the summertime. This H3 Healthy Kitchen Roasted Beet Salad with Candied Pecan is light, delicious and easy to make. Enjoy it with a tall glass of cool water to make this a healthy meal that will help you reach your weight loss and wellness goals.

RoastedBeetSalad 300x200 Healthy Recipes: Roasted Beet Salad with Candied Pecans

Roasted Beet Salad


2 cups Roasted Beets, golden and purple (2 each)

1 small Onion, sliced, caramelized

1 T Extra virgin olive oil

1 cup Arugula, fresh

2 T Candied pecans, chopped

2 T Citrus vinaigrette


  • Preheat oven to 400°F. Trim greens from beets. Cut off and discard stems. Coarsely chop leaves and reserve. Wrap each beet in foil. Place beets directly on oven rack and roast until tender when pierced with fork, about 1 hour and 30 minutes. Cool for 15 minutes.
  • Peel beets then dice into 1-inch cubes. Place in a medium bowl. While beets are roasting, make salad dressing and set aside in refrigerator.
  • While beets are roasting, caramelize onion by adding 1 T. of olive oil to a heated non-stick pan.  Cook onions down for at least 20 minutes until golden brown.
  • To compose each salad, add 1/4 cup of each golden and purple beet onto a small salad plate.  The fresh arugula can be underneath or mixed within the beets.  Add 1 T caramelized onions, 2 chopped candied pecans (see recipe below) and 2 tsp of the Citrus vinaigrette. Enjoy!

Candied Pecans


1 cup pecans

3 T Sugar


  • To make candied pecans, heat oven to 300° F.
  • Spray baking sheet with cooking spray.
  • In small mixing bowl, add 1 cup pecans with 3 T of sugar.
  • Lay sugared pecans on baking sheet and bake until pecans are golden brown and sugar has caramelized (20-30 minutes).  Can be made 4 days in advance.


Servings: 4

Serving Size: 1 composed salad

Calories: 110 kcal

Fat: 6 grams

I hope that you enjoy this delicious salad, and continue to incorporate more healthy meals, healthy recipes and healthy habits into your life to live an all around healthy lifestyle.

What’s your all-time favorite summertime salad?


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