Step-by-Step: How to Sear Fish Properly

Searing fish can be one of the most delectable parts of the meal, but if not done patiently and correctly, it can quickly make a meal frustrating or disappointing. Let me first put out there that patience is key, then technique.

1. Preheat sauté pan to medium high heat, if you have a non-stick pan that works best. Measure ½ teaspoon of olive oil into pan, spread olive oil in pan to the size of the fish.


2. Season one side of fish and place seasoned side down in pan.


3. Let fish sear for at least 2-3 minutes before flipping over. If you try to pick up the fish right away it may stick and tear the fish. That’s where the patients come into play.

4. You'll know when the fish is ready to be turned over when the fish starts to turn colors coming up the side of the fillet. Another indicator is if you can easily pick up one corner of  the fillet and it's the golden brown color you're looking for. Season the uncooked side of your fillet and flip it when ready.


5. Cooking time on the opposite side depends on the type of fish being used. For example,  tuna can be seared on both sides quickly, while white fish should be cooked all the way through before serving.


Chef’s Note: Any item can be seared in the pan and reserved for later. Simply, finish it in the oven when ready. Cooking ahead helps with your meal planning. If you already have the pan out tonight and are going to use the same cooking techniques, you might as well prep now to save you time later!

Healthy Recipe: BRUSSEL SPROUT CASSEROLE

Tender, sweet and just a little nutty, Brussels sprouts add a delightful crunch to many healthy recipes.  ENJOY!

INGREDIENTS:

8 cups  Brussel sprouts, halved

2  cups Cream of mushroom soup (Healthy Request) or

 H3 Cream sauce

 1 cup Skim milk

½ tsp. Salt

Pinch Pepper

1 tsp. Onion powder

1 cup Brown rice, cooked (optional)

½ cup 2% Sharp cheddar cheese

 1 cup Panko crumbs (Japanese bread crumbs)

 2 T. Parsley, fresh, washed, chopped fine

 1 T. Butter, unsalted                               

 

PREPARATION:

• Preheat oven to 350˚F.


• Place all cut vegetables in mixing bowl.


•  In smaller sauce pan, warm H3 cream sauce or healthy request soup, and add skim milk or soy milk.


• Warm sauce until hot, and season with salt, pepper, and onion powder.


•  Lightly spray a 9x9 casserole dish with pan spray.


• Then add cut brussel sprouts to casserole dish.  If adding rice add now with the brussel sprouts.


• Pour “cream” mixture over vegetables.


• Wrap casserole dish with plastic wrap and foil, and bake for about 20 minutes.


• In another bowl, melt butter and mix with panko crumbs, and fresh chopped parsley.


• After casserole has cooked for 20 minutes, unwrap and sprinkle on 2% sharp cheddar cheese.


• Sprinkle panko mixture over the top of casserole for an added crunch and color


•  Bake in oven for about 10 to 15 minutes or until panko crust is golden brown.

 Number of servings: 9

Serving size: 1/9 of pan

Calories: 80 calories do not include rice

Fat grams: 3

Healthy Recipe: Beef Satay

These perfectly portioned beef skewers are an excellent addition to a holiday snack spread.

INGREDIENTS:

8 oz.                Beef tenderloin, cut into 1 ounce portions, trimmed

1 T.                  Sesame oil

2 T.                 Brown Sugar

1 T.                  Rice wine vinegar

5 T.                 Soy sauce

2 T.                 Scallions

1 tsp.              Ginger powder

Pinch             Red pepper flakes

¼ tsp.           Salt

1 each            Nonstick pan spray

 

PREPARATION:

• Preheat grill, cast iron skillet, or sauté pan.


• Soak skewers for at least 20 minutes.


• Mix the next eight ingredients for your marinade.


• Marinate 1 ounce strips on both sides for about 15 minutes.


• Lightly spray pan or grill with non-stick pan spray


• Skewer the beef onto the sticks.


• Once heat source is hot, place skewer on cooking surface, which ever you picked.


• If grilling or using a cast iron skillet with ridges, cook for about 1 to 2 minutes on each side, depending on the thickness of the meat.

 

Chef’s Note:  Remember that different thicknesses will determine cooking time and if cooking chicken instead of beef, then a minimum temperature of 165 degrees must be reached before serving.

 

Number of Servings:                     1

Serving Size:                                 1 skewer

Calories:                                           50

Fat Grams:                                       3

Fitness Friday: Introducing FITGO!

Check out H3’s new incentive program, Fitgo!



This a game designed to help you experience a variety of fitness components through cardio, resistance, core, mind/body, and circuit training during your stay at H3.  Fitgo is similar to Bingo; the goal is to complete five classes in a row.  After a line of classes is accomplished, a reward is earned.  The rewards earned increase in value with the more rows you have completed on your card.

• For the first row prize earned, you receive a TreadOn wristband.


• The second row prize is a packet of H3 Treading routines. Inside this packet are routines written by our Registered Dietician, Lindsay Martin, our Fitness Director, Danielle Dunn, and our Fitness Specialists Camila Pacheco and David Chesworth.


• The third row prize is a $10.00 gift certificate to H3’s Fit Shop.


• The forth row prize is a blue H3 t-shirt.


• The fifth row prize is awarded for covering the entire game board of 25 classes. This award is a collection chosen by our H3 chefs Jen Welper and Karla Williams of the 31 most popular Health Kitchen recipes.

So whether you are driven internally by the total body fitness experience in each Fitgo line or externally by the exclusive H3 gifts, this program is an excellent chance for you to get the most out of your stay at H3!

Healthy Recipe: GLUTEN FREE WAFFLES

  

Waffles are great as a sweet or savory breakfast in the morning. Unfortunately, a lot of people cannot indulge in them due to food allergies such as intolerance to gluten. However, this delicious recipe provides one gluten-free way to enjoy waffles.

INGREDIENTS:

3 ½ cup Rice flour

2 tsp. Kosher salt

½ cup Sugar

1 cup Ground flaxseed

1 tsp. Cinnamon

2 T. Baking powder

5 each Eggs, separated

½ cup Egg substitute

3 cups Skim milk

½ cup Canola oil

2 tsp. Vanilla extract

 

PREPARATION:

• Combine dry ingredients in large mixing bowl.   


• In a separate bowl, separate the whole eggs (yolks and egg whites separate—egg whites in large metal mixing bowl).  Using a hand-mixer, beat the egg whites until a stiff peak form.


• Combine the rest of the wet ingredients, including the egg yolks, and mix well.


• Add the wet ingredients to the dry ingredients and mix until just combined, the batter should be a little lumpy (that is okay).  Gently fold in the egg whites, in 2 separate batches, until just combined.


• Preheat the waffle iron.  Add ½ cup of batter for each waffle.  Allow waffle to cook as needed.

 

AMOUNT PER SERVING:  recipe makes 16 large waffles, but serving size is ½ of waffle cut into quarters (2 quarters each)

 SERVINGS:  32 

NUTRITION:  150 calories, 6 gm fat, 19 gm carb, 1 gm fiber, 4 gm protein

Healthy Recipe: SMOKY FRITTATA

SMOKY FRITTATA      

This is an easy recipe that’s perfect for a weeknight meal, when paired with a simple side salad.  There is something about the texture of the cauliflower in the frittata that will win you over!

INGREDIENTS:

1 small                       Cauliflower, cut into medium-small florets

6 each                        Eggs

¼ cup                         Sour cream, light

2 T.                              Dijon mustard

2 tsp.                           Sweet paprika

3 T.                              Chives, finely chopped

¼ cup                         Sharp cheddar cheese, 2%

½ cup                         Smoked gouda cheese

¼ tsp.                          Salt

¼ tsp.                          Pepper

1 tsp.                           Olive oil

 

PREPARATION:

• Simmer cauliflower in a large pan of boiling salted water for 4-5 minutes, or until semi-cooked.  Drain and dry.


• Preheat oven to 375 degrees.  Break eggs into large bowl.  Add the sour cream, mustard and paprika and whisk well.  Make sure eggs and sour cream are thoroughly blended.


• Stir in the chives and 75% of the cheeses—season with salt and pepper.


• Heat olive oil in large ovenproof frying pan.  Fry the cauliflower for about 5 minutes (until golden brown on one side).  Pour the egg mixture over the cauliflower.


• Use a fork to spread the cauliflower evenly throughout the egg mixture.  Cook on medium for ~5 minutes.


• Scatter the other 25% of the cheeses on top. Carefully transfer pan to the oven.


• Cook 10-12 minutes or until the frittata is set.  Remove from oven and rest 2-3 minutes before slicing into 6 portions.

SERVINGS:  6  

NUTRITION:  220 calories per wedge (14 gm fat, 16 gm protein, 9 gm carb, 2 gm fiber)

Healthy Recipe: Severed Finger Sugar Cookies

These are perfect for Halloween parties! They’re finger licking good!

Ingredients:

1/2 cup Apple butter

1/2 cup Butter, unsalted

1 cup powdered sugar

1 each Egg

1 teaspoon Vanilla extract

1 cup Whole wheat flour

1 3/4 cup All-purpose flour

1 teaspoon Baking powder

1/4 teaspoon Salt

1/4 cup Almonds, sliced

1/4 cup Strawberry jam

Preparation:

• In a large bowl, beat the butter and apple butter until creamy. Mix in the sugar, egg and vanilla.


• In a separate bowl, mix the dry ingredients: all-purpose flour, whole wheat flour, baking powder, and salt.


• Add the dry mixture to the sugar mixture.


• Preheat oven to 325° F


• Using your hands roll a tablespoon of dough into a finger shape. Place the “fingers” on a greased cookie tray. Stick a sliced almond on the end of each finger for the fingernails. Use a table knife to make three indents for the knuckles.


• Bake until lightly golden, about 17 to 20 minutes. Transfer to a rack to cool.


• In a small sauce pan, cook the strawberry jam over low heat until it reaches a thin consistency.


• Remove from the heat and dip the “severed” end of each cookie into the sauce.

Nutrition:

Servings: 40

Serving Size: 1 cookie

60 calories

Fat: 3 grams

COOKING FOR THE FALL

 

When you think of the fall cooking season you think apple, cinnamon, pumpkin, spice, stews and roasts.  Unless those apples and pumpkins are in lattes they are probably not being eaten in the right form...i e pies.    Slow cooking is very traditional during this time of year, but the hard part is that the cuts of meat used for slow cooking, are the fattier cuts.  You can always stew your vegetables and potatoes and then add your cooked lean meats at the end so that you can enjoy your seasonal favorites.  However, it will not be the same.

Look for our spiced apple cider compote recipe to pair up with our roasted pork tenderloin recipe.  Not only is it lean, but it tastes amazing.  How about a butternut squash risotto with brown sushi rice and served with pecan crusted grouper or mahi.  Or better yet try cooking meatless one evening and make pumpkin gnocchi, make a large batch then freeze it for the rest of the winter and use it when you’re not feeling up to cooking.

Cooking for the fall should be fun and exciting and you should apple all the harvest goodies to your meals in some way shape or form, just keep it clean and lean.

Healthy Recipe: ABUELITAS CRACKED WHEAT CHILI

This week’s recipe is our ABUELITAS CRACKED WHEAT CHILI. It’s a super simple way to cook up the flavors of fall!

INGREDIENTS:

2 tsp                Olive oil

6                      Cloves garlic, minced

2 cups             Onion, chopped

2 cups            Water

1 c.                  Green bell pepper, chopped

1 ½ cups        Bulgur wheat

1 cups             Red bell pepper, chopped

16 oz              Kidney beans, drained

1 ½ T.            Chili powder

15 oz              Black beans, drained

1 T.                 Dried oregano

14 ½ oz          Diced tomatoes undrained and no salt added

1 T.                 Unsweetened cocoa

1 tsp.              Ground cumin

14 ½ oz          Vegetable broth or stock

2 pc.                Chipotle chilies, canned in adobo sauce, minced

2 cups              Cheddar cheese, shredded, reduced-fat

 

PREPARATION:

•     Pre-heat oven 375°F.

•     Heat oil in saucepot.

•     Add diced onion and the next 7 ingredients.

•     Stir and sauté 5 to 10 minutes.

•     Add water and next 7 ingredients.

•     Bring to a boil.

•     Reduce heat, simmer uncovered for 10 minutes and stir occasionally.

•     Spoon half of bean mixture into the bottom of a 13 X 9 inch baking dish.

•     Sprinkle with 1 cup of the cheese.

•     Top with remaining bean mixture.

•     Cover and bake for 30 minutes at 375°F.

•     Uncover and sprinkle with remaining cheese.

•     Bake an additional 10 minutes.

 

Serve with baked tortilla chips or one 6” corn tortilla (60 calories, 0 grams fat)

 

Number of servings:         12

Serving size:                        1 ½ cups

Calories per serving:         214

Fat grams per serving:     3.3

Healthy Recipe: Black Bean Burger

Kiss that boring burger goodbye and check out this recipe for a healthy and flavorful black bean burger.  Make sure to add this to your Labor Day weekend menu!

INGREDIENTS:

1/6^th piece                   Firm tofu

½ cup                          Black beans, cooked

1 tsp.                           Olive oil

1 each                         Shallots, large, chopped

¼ cup                          Zucchini, chopped

¼ cup                          Carrots, minced (can use food processor on these)

1 each                         Egg

2 each                         Egg whites

¼ tsp.                          Cumin, ground

¼ cup                          Sharp cheddar cheese, 2%, shredded

½ cup                          Black beans, cooked

¼ tsp.                          Salt

 

PREPARATION:

• Cooked black beans as directed (need 1 cup of cooked black beans for recipe).


• In food processor, puree tofu and ½ cup of black beans (need smooth texture, but doesn’t need to be completely pureed).


• Heat a large saute pan to medium high heat.  Once heated, add ½ tsp. of olive oil and swirl.  Add chopped shallots.  Cook 2-3 minutes until translucent.


• Once shallots are done, add to black bean mixture and pulse.


• Remove black bean mixture from food processor and add to a mixing bowl.  Set aside.


• In separate bowl, crack eggs as needed (1 whole and 2 whites). Mix well w/ fork.


• To the black bean mixture add zucchini, carrots, eggs, cumin, cheddar cheese and the remaining ½ cup of cooked black beans.


• Mix well and season with salt as necessary.


• Once burgers are formed (recipe makes 4 burgers, ~1/3 cup each), re-heat the large saute pan and add remaining ½ tsp. of olive oil.  Swirl.


•  Sear the burger on each side.  Could finish burger in oven if desired, but it should be done after cooking on each side for about 4 minutes (~8 minutes total).


• Enjoy on ½ of whole wheat sandwich thin, lettuce and sliced red or yellow tomatoes.

 

Number of servings:   4 bugers

Calories:                150 calories

Protein:                        12 gms

Carbohydrate:              14 gms

Fiber:                            4 gms

Fat:                               6 gms

Healthy Recipe: Thai Peanut Stir Fry

This week’s recipe is our Thai Peanut Stir Fry.  It’s a super simple way to add lots of flavor to a dish with out adding lots of extra calories or fat.

INGREDIENTS
Stir Fry:
2 cups Creamy Peanut Butter
1 cup Rice Wine Vinegar
1 cup Water
1 cup Low Sodium Soy Sauce
1 tsp Ground Cayenne
1 Tbsp Minced garlic
1 tsp Red Pepper Flakes
1 tsp Onion Powder
1/8 tsp Salt
1/2 tsp Ginger
2 each Soba noodle bundles, cooked
1 tsp. Sesame oil
1 each Red pepper, chopped
1 each Carrot, sliced on a bias
1 stalk Celery, washed, and cut on a bias
1 stalk Broccoli florets, washed, and cut medium size
12 each Crimini mushrooms, quartered
1 bunch Scallions, chopped large on a bias
1 each Pork tenderloin, cut into strips, marinated in sesame ginger marinade (4ounces raw per person)
Sesame Ginger Marinade/Sauce:
4 each Garlic, minced
2 T. Ginger, fresh, minced
1 tsp. Red pepper flakes
2 T. Sesame oil
2 ½ T. Brown sugar
6 T. Low sodium soy sauce

PREPARATION

STIR FRY:

1. Place the first 10 ingredients in a blender. Blend until smooth.


2. In large sauté pan, heat pan with sesame oil.


3. Sauté pork tenderloin for one minute then sauté peppers, carrots, celery, broccoli and mushrooms.


4. Once vegetables are soft, add in cooked soba noodles and Thai peanut sauce.


5. Sauté until all components of the stir fry are hot.

SESAME GINGER MARINADE/SAUCE:

1.  Heat small sauté pan.


2. Add sesame oil


3. Sauté garlic and ginger


4. Then add brown sugar, stir frequently


5. Finally add red pepper flakes and soy sauce


6. Let sauce reduce just a little bit then serve.

Note: This recipe works great as a marinade or as a sauce. This is a very flavorful sauce; a little goes a very long way. This is a great marinade for chicken, shrimp, tofu, tempeh, pork and beef. Or this can be a great sauce for your stir fry or even your favorite kabob recipe. Depending on how you use this recipe can change the calories- marinade would be about half the calories that are listed.

NUTRITION
  Stir Fry


Number of Servings: 4
Serving Size: 2 Cups
Calories: 320
Fat Grams: 10





Sesame Ginger Marinade/Sauce
Number of Servings: 6
Serving Size: 1 tablespoon
Calories: 80
Fat grams: 4.5

 

Healthy Recipe: Meyer’s and Peach Topping on Whole Wheat French Toast

INGREDIENTS
Topping:
4          Peaches, very ripe, sliced medium thickness
2          Tablespoons Brown sugar
3          Tablespoons Meyer’s rum
½         teaspoon Cinnamon
2          Tablespoons Pecans, chopped (optional)

French toast:
4          slices Whole wheat bread
1/2        cup Egg beaters
1          teaspoon Cinnamon, ground
1/4        teaspoon Vanilla extract

Directions

1. Preheat sauté pan on medium heat.


2. Add sliced peaches and brown sugar. Once peaches and brown sugar heat and sugar dissolves, add the rum and cinnamon. Let the rum reduce and stir occasionally.


3. Pecans if wanted can be added at the very end.


4. Combine egg beaters, cinnamon and vanilla extract into a medium-sized bowl.


5. Heat a non stick skillet or griddle and spray with canola oil. Dip each slice of bread into       the batter


6. Place battered slices on skillet or griddle. Lightly brown on each side.


7. Serve 1 slice with Meyer’s Peach Topping.

Nutriton   French     Toast: Number of Servings: 4 Serving Size: 1 slice calories: 55 (Peach topping not included) Fat Grams: 2

Topping: Number of     Servings: 6 Serving Size: 1/3 cup Calories: 90 Fat Grams: 1 (with the pecans)

 

 

Healthy Recipe: Pineapple Ice Cream

 

Whip up this healthy and simple summer time treat in under 30 minutes!

INGREDIENTS:

1 c.                  Fat free half and half or half and half

2 c.                  Skim milk

¾ c.                 Sugar

4 c.                  Pineapple, fresh, chopped

4 each             Egg yolks

PREPARTAION:

• Plan ahead and freeze ice cream bowl.


• Place chopped pineapple in a food processor, process until smooth.


• In medium sauce pot, mix milk, pineapple puree, and half the amount of sugar (1/3 cup).


• Warm milk mixture until about 120 degrees.


• In a separate bowl mix the egg yolks with the remaining sugar. Then add to the pot and whisk constantly until well mixed and cream has thickened.  Do not let boil.


• Pull off of heat and remain whisking or stirring for about five minutes.  This avoids an opportunity for the egg yolks to scramble.


• Let milk mixture cool for at least 30 minutes.


• Then place in ice cream freezer bowl, until fairly stiff.


• Enjoy with your favorite fruit or by itself.

 

Number of Servings:            12

Serving Size:                         ¼ cup

Calories:                                100

Fat:                                         2.5

Healthy Recipes: Mini Lemon Meringue Pie

 

Lemon flavored custards, puddings and pies have been enjoyed since Medieval times, but meringue was perfected in the 17th century. Lemon meringue pie, as it is known today, is a 19th-century product. The earliest recorded recipe was attributed to Alexander Frehse, a Swiss baker from the canton of Romandie. Try our recipe!

INGREDIENTS:

Lemon filling and Meringue;

2 cups                         All-purpose flour

2/3 cup                       Butter, melted

¾ cup                         Lemon juice, fresh

1 teaspoon                Lemon zest

1/2 cup                       Sugar

1 ¼ cup                      Water

5 tablespoon             Cornstarch

3 each                        Egg yolks

1 tablespoon             Sugar

1 each                        Egg white

 

Pie Dough;

2 cups             All-purpose flour

¼ cup             Sugar

1/8 tsp.           Salt

¼ tsp.              Baking powder

¼ cup             Chilled butter, cut into small pieces

¼ cup             Fat free cream cheese

1 T.                  Cider vinegar

4 to 5 T.          Ice water

PREPARATION:

• To Make Lemon Filling: In a medium saucepan, whisk together 1 cup sugar, flour, cornstarch, and salt.


• Stir in water, lemon juice and lemon zest. Cook over medium-high heat, stirring frequently, until mixture comes to a boil.


•  Stir in butter. Place egg yolks in a small bowl and gradually whisk in 1/2 cup of the hot lemon and sugar mixture. Whisk egg yolk mixture back into remaining sugar mixture.


• Bring to a boil and continue to cook while stirring constantly until thick. Remove from heat. Pour filling into baked pastry shell.


• For the pie dough;Combine flour, sugar, baking powder, and salt in a food processor, pulse 3 times or until combined.


• Add butter, cream cheese, and cider vinegar, pulse 3-4 times.


• Add ice water, 1 tablespoon at a time, and pulsing until dough is combined.  **Mixture may appear crumbly but will stick together when pressed in palm of hand.**


• Place half of dough into 1-cup measuring cup, pressing to compact the dough.


• Remove the dough from cup and form a ball.


• Divide ball into 6 equal portions.*This dough recipe makes 6 pie crusts, only use one dough ball or 1/6^th of the recipe for the lemon pies.*


• Repeat with rest of dough.


• Cover and refrigerate 15 minutes.


• Roll each dough portion into 5 inch circles.  **It helps to roll in between plastic wrap**


• For the meringue; In a large glass or metal bowl, whip egg whites until foamy. Add 1 tablespoon of sugar gradually, and continue to whip until stiff peaks form.


• Spread meringue over pie, sealing the edges at the crust.


• Bake in preheated oven at 375 degrees for 10 minutes, or until meringue is golden brown.

 

NUTRITION:

Number of servings:                     18

Serving size:                                    2 oz. 1/18^th of pie crust

Calories:                                           200

Fat grams:                                        10

Going Nuts about Nuts!

How in the world do you incorporate nuts into your day to day without over doing it?  I personally could eat cashews by the container, but as a chef and nutritionist I know that is not a good practice.  Here is what you do, incorporate your favorite nut into your fresh salads, into a rice pilaf to give it some crunch or even better yet, chop up macadamia nuts or pecans and crust Salmon, chicken, pork tenderloin or any white flaky fish.  Typically so it doesn’t look like a sad amount of nuts mix in some panko bread crumbs and seasoning to aid in the total coverage area, You only need to coat one side. You can’t see the other side anyway!  Look for our recipes on line with macadamia coconut crusted mahi mahi, or our pecan and panko crusted fresh catch!

As for those salads, some mixed greens, cucumbers, red onions, walnuts, feta cheese, dried cranberries, chopped grilled chicken breast and a balsamic glaze is like a party in your mouth.  There is so much flavor, crunch, zest, and shoot it’s actually really filling.  Maybe you want to make a cabbage salad with thai peanut dressing and add a few peanuts!  Remember though you need to measure them out!

If you are a nut snacker, like my buddy Lindsay Martin, then you need snack size Zip Lock bags to portion out those nuts.  If you put them in a regular size baggie, you will be disappointed and think that bag is half empty.  Perception in the food world is everything so make sure you trick yourself thinking it’s the perfect little amount to give your salad, rice, or protein a little more love.  Grilling is fun but sometimes it’s nice to roast a piece of fish where it’s crunchy, and perfectly cooked and you can still put a salsa on it.  As a matter of fact for dinner tonight at H3 we are having Macadamia and Coconut crusted Grouper with a Roasted red pepper and pineapple salsa!  Go Nuts, but be aware on their caloric density!

Healthy Recipes: Potato Souffle

You can feel good about serving this healthier potato side dish on your dinner table.

 

INGREDIENTS:

3 each            Eggs, whites only

½ teaspoon   Butter, unsalted, melted

¼ cup            Panko bread crumbs

4 cups            Potatoes, mashed

1 cup              Gruyere cheese, grated

1 teaspoon    Thyme, fresh, chopped

½ teaspoon   Salt and pepper mixed

1 ½ Tbsp        Cornstarch

1 1/3 cups      Skim milk

 

PREPARATION:

• Preheat oven to 400 degrees.


• Lightly spray 4- 8 ounce ramekins with non-stick pan spray.


• Sprinkle the ramekins with the bread crumbs


• Place the ramekins on a baking sheet


• In medium sauté pan, add butter, and mashed potatoes, and seasonings.


• Then add skim milk, and corn starch slurry (cornstarch and cold water)


• Bring to light boil over medium heat while whisking frequently.


• Reduce heat, and stir in gruyere cheese.


• Once cheese is melted pull of heat and let mixture cool.


• In separate bowl whip the egg whites with electric mixer until firm peaks form.  Then carefully fold vegetable milk mixture in with the firm egg whites.


• Place equal portions of the egg mixture into the ramekins.


• Reduce the heat of the oven to 375 degrees.


• Bake for about 20 minutes or until the center is firm and slightly golden brown.


• Garnish with scallions.

 

NUTRITION:

Number of servings:                     6

Serving size:                                    1 each

Calories:                                           150

Fat grams:                                        4

Healthy Recipes: Macaroni Salad

What do people do on Memorial Day? Memorial Day is an important day in America. It’s a day to give thanks, to pay tribute and to remember those who gave their lives to protect our country. In reality, we should be thankful every single day of the year, but the third Monday of May is the official day where we all come together to honor our fallen soldiers. It's also a time to have picnics, Cook outs, spend quality time with family and friends and celebrate loved ones. Let us be a part of your Memorial Day this year and bring our H3 Macaroni salad to your gathering!

INGREDIENTS:

1 cup                          Whole wheat macaroni

¼ cup                         Low-fat mayonnaise

2 tablespoons           Apple cider vinegar

2 tablespoons           Sugar

2 tablespoons           Mustard, yellow

1 teaspoon                Salt

½ teaspoon               Ground black pepper

½ cup                         Onion, diced

3 stalks                       Celery, diced

1 cup                          Green bell pepper, diced

½ cup                         Carrot, diced

PREPERATION:

• In a medium saucepot add water, and bring to a boil.


• Add pasta, once the water has reached the boiling point.


• Allow the pasta to boil 10-13 minutes (a little past al dente).


• Strain the pasta out of the water and spread on a sheet tray, allow cooling.


• Meanwhile, combine mayonnaise, apple cider vinegar, sugar, mustard, salt, and pepper mix well, to make a dressing.


• Prepare all of the vegetables and toss with the pasta and dressing. ac

 

NUTRITION:

SERVINGS 12

SERVING SIZE ¼ cup

CALORIES 50

FIBER 2 grams

CARBOHYDRATES 10 grams

FAT .5

PROTEIN 2 grams

Chef’s Note: Adding onion, celery, carrots, and peppers to this salad will bulk up the nutrition of the salad and make the serving size seem larger.

Tis' the season: It's grilling time!

 

So it’s getting to be that time of year again and we start pulling out the grills and think about barbequing.  Here are some helpful tips on good grilling and the recipes you can find on H3daily.com.

First and foremost we want to make sure that when we are grilling we are using the leanest meats there are.  Chicken breast, turkey breast, pork tenderloin, beef tenderloin, lamb chops, and of course fillets of fish.  Now that you know what is the leanest you still have to remember to keep your ounces into consideration.  Seafood can range from 5-6 ounces and meats can range from 4-5 ounces each.  So those monster chicken breasts that are provided by your grocer need to be fileted in half for two servings instead of one.

Next tip is not drying out our meats, so the use of the thermometer is key.  Sure you can poke at the meat to see if it’s done, but you will know for sure when you use a thermometer.  What you might not know is that there is a slight indent on your thermometer about 1 ½ inches up, and that is actually how you temp your items.  Using the tip of the thermometer is not what is reading the temperature.  Now you may ask so what temperature do I look for? Check out the chart below.

Internal Temperatures for Doneness

Beef/Lamb

Rare                                                         120 - 125°F

Medium Rare                                       130 - 140°F

Medium                                                  145 - 150°F

Well done                                              155 - 165°F

Pork

Tenderloin                                            145°F

Fresh Shoulder, Hams                     170°F

Poultry

All poultry                                            165°F

Seafood

All seafood                                            145°F

(Cooking fish- ten minutes per inch of thickness)

Ground Meats

All ground meats                                155°F

By not overcooking your meat, you will then be able to use less sauce, and everyone will be happy because it’s juicy and tender.

 

Seasoning Tips

• Marinate or season meats ahead of time for at least 20 minutes.
  
  
  
  • Using acidic items such as lemon, lime, white wine, and balsamic are great tenderizers, that also add flavor to meats. – but if used alone marinating should be no more than 20 minutes especially on small cuts of meat.
  
  
  
  


• Make sure to season all items before grilling.


• If using a basting method, such as barbeque sauce make sure to do that towards the end.  – It prevents the sugars from burning.


• Use herbs and spices for all types of grilled items, or make your own low salt rubs.

 

Grilling Tips

• Make sure not to touch the grilled meats too much unless you truly feel that they are burning.


• The more you pick up and turn the meats, the longer they will take to cook and their juices might all juice out.


• Make sure to have all your tools out and ready for your use- such things as a long pair of tongs, grill brush, carving fork, hot pads, and a clean pan for items that are ready to be used.

 

Depending on the type of grill you have here are some tips on how to get set up using the specific types of grills.

 

Charcoal Grilling:

1. Pick a charcoal such as Kingsford


2. Make sure to purchase lighter fluid


3. Depending on the amount being grilled, always make sure you have enough charcoal to create a nice bed of heat.


4. Give yourself enough time, for the charcoal to heat up before trying to grill.


5. Ideal for all types of grilled items, fish, meats, vegetables, tofu and fruit.


6. Can be messy after charcoal is burned down.


7. Temperature can’t be adjusted on charcoal grills.

 

Gas Grilling:

1. Preheating the grill is still ideal, but perhaps only 20 minutes time is needed for preheating.


2. Once grill is hot, you can start grilling.


3. Gas grilling is cleaner than charcoal grilling, but you don’t get as much of a grilled flavor.


4. Ideal for all types of grilling items.


5. Temperature can be adjusted on gas grills.

 

Electric Grill:

1. Needs plenty of time to heat up, perhaps 30 minutes depending on age of electric grill.


2. Grids need to be cleaned after each use, as the debris left from the food won’t clean off as easily as either of the above.


3. Any types of grilling items can be done on such equipment, but depending on the grill, it may take longer than other types of grilling.

 

Good luck grilling and look for our Sante Fe Chicken recipe on H3daily.com, this marinade works great with pork tenderloin, and fresh tuna.

Healthy Recipes: Coleslaw

INGREDIENTS:

15 cups                   Red Cabbage, shredded

15 cups                   Green Cabbage, shredded

6 cups                    Carrots, shredded

1 cup                      Scallions, sliced on bias

2 cup                     Mayonnaise, lowfat

1 cup                      Nonfat plain yogurt

1/2 cup                  Apple cider vinegar

1/4 cup                  Orange juice concentrate

1/4 cup                  Sugar, granulated

1 teaspoon               Celery Seed

1 tablespoon            Dry Tarragon

1/2 teaspoon           Salt

1/2 teaspoon           Black pepper, table grind

1 teaspoon               Paprika

PREPERATION:

• In a large bowl combine the cabbage and carrots


• In another bowl whisk together remaining ingredients


• Pour the dressing over the slaw mix and let marinate overnight

NUTRITION:

Yield: 48 servings

Calories:35

Fat grams:1

SUSTAINABILITY and SEASONAL SHOPPING

What does sustainability mean to us here at Hilton Head Health and what it should mean to you? In order to provide the best product to our guests we try to only get in what’s sustainable and what is close to our area, which can be pretty difficult when we are trying to also give variety.  All of our seafood comes from the Charleston, SC area up through the coasts of North Carolina.  The only fish that we clearly can’t get local is Salmon, which comes out of Boston.

With this being available to us, we are able to get fish from the waters to our prep tables within 24 hours.  That’s not saying that frozen fish is bad because if you live in places that are truly land locked it’s going to be harder to get some of that variety locally.  It helps the environment if we all chose to eat and shop this way.  In our society we think well, i want peaches tonight, knowing it’s not peach season but we buy them anyway, and chances are they aren’t as good as you thought they were going to be.  That’s why during peak seasons for fish, fruits, and vegetables, you load up on them.  I always think when I eat strawberries in December, they are nothing like eating strawberries in June or July. They are so plump, red and delicious it makes my mouth water.

Getting your fish, poultry, produce, and even dairy products from your local businesses is a great practice.  You potentially can see the company that makes your cheese and then find out which farms that dairy is coming from.  Or maybe you know the docks that your local market get their fish from.  This is more of a lifestyle to choose and can be a very healthy lifestyle.  Remember its quality and not quantity.  The value is how good it is for your body and how good it is for your environment.

With a more seasonal and local push, get to know which farms your produce come from and maybe get to know the people on the docks catching your fish or even raising your beef and chickens.   Home is always close to the heart so keep that heart healthy and shop close to home!