The "No Fuss" H3 Healthy Chicken Pot Pie

by Healthy Kitchen Assistant Chef Carrie Adams

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.



Ingredients:

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

Method:

• Preheat oven to 400°.


• To prepare filling, melt 2 teaspoons butter in a large stock 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!

Nutrition:

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?

Non-Traditional Strength Training

We have had some tremendous success in the world of weight loss here at Hilton Head Health and one of the many tools used in these accomplishments is non-traditional strength training equipment like what you see in the video below.  Because of the dynamic nature of this equipment the possibilities are virtually endless as far as fun, fast, and effective workout routines go.  Shannon McCain, one of the many LOSE Well weight loss program legends featured above, lost over 30 pounds and more than 15 inches off her body, while also increasing her strength endurance by 111% and her VO₂max (her body’s ability to consume oxygen) by almost 40%! Amazing results!

Plan a visit to Hilton Head Health and experience, not only the success we pride ourselves on, but the many ways we make it happen.

Read what a real H3 Guest has to say

At Hilton Head Health weight loss and wellness resort, we strive to create the perfect environment for our Guests. Whether they're goal is significant weight loss with our weight loss program or to achieve a healthy lifestyle and wellness with our wellness program, we want our Guests to achieve lasting results and enjoy their experience. Seeing as we're always looking to make our weight loss and wellness programs better, we love to read our Guests feedback and learn that they're happy with their experience at Hilton Head Health. This particular review from Hilton Head Health alum, Shaan T. made us smile!



We're so happy than Shaan enjoyed her stay and left her feedback. We would love to hear yours, as well! So tell us, how was your experience at Hilton Head Health weight loss and wellness resort?

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!



Ingredients:

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

Glaze:

1 tablespoon Lemon juice, fresh

1 tablespoon Skim-milk

½ cup Powdered sugar

Method:              

• 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.

Nutrition:

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?

How To Make Your Workout Plan Fun

Here at Hilton Head Health, we offer over 50 fitness classes along with fun fitness actives and adventures to help our Guests develop an effective workout plan. We teach fitness guidelines in accordance to the American College of Sports Medicine (the golden standard for fitness guidelines). ACSM recommends that we exercise at least 30-60 minutes/day, 5 or more days/week at a moderate to vigorous intensity. "So you’re telling me that I have to block out time almost every day of my life to work out?!” Whether this is what you were thinking or not, answer these questions for yourself: What if exercise didn’t have to feel like a “work out” every single time? What if there were times when exercise could be thought of as fun or even recreational?

1. Join a community sports team: Remember when you were a little kid and you enjoyed rough housing with your friends? Maybe you played games like: hide and seek, kick the can, sharks and minnows, Red Light Green Light, Red Robin, and etc. Well, what if you could still be playful as an adult? Sometimes all it takes is something as simple as joining a community softball, flag football, tennis or soccer team in order to keep up physical activity as a regular part of our daily lives.

2. Treat Yourself to an Outdoor Excursion: Whether it be hiking, biking, kayaking, paddle-boarding or something else, outdoor adventures can be a great way to have fun while being active. We love taking our Guests on fitness adventures on Hilton Head Island! Instead of noticing the sweat on your body, notice the breeze in the fresh air. Instead of dreading the challenges of a hard workout, enjoy the sights of nature and wildlife that adventure brings to you.

3. Get an Activity Tracker: At Hilton Head Health, we promote the Garmin Vivo-fit as a great tool to keep track of your physical activity. Use it to track your calories, distance, heart rate, sleep quality and more. Create and accomplish daily goals such as getting in 10,000 or more steps a day. Having small, realistic daily goals to accomplish makes the journey to success more enjoyable. Learn more about the Vivo-fit here.

4. Attend a Group Fitness Class: Let’s face it, not too many people enjoy working out. However, everything becomes more exciting when done in a group setting. Sure, maybe you’re sweating and feeling the burn, but so is the person next to you. At the end of the day, not only did you get a great workout, you also have someone else to share the experience and laugh with.

While we recommend that you strive for 5 or more days of moderate to vigorous physical activity, we also recommend that you strive for a stress reduced lifestyle. These are just 4 of many ways you could make exercise fun. I challenge you to find ways to implement “fun exercise” into your life. How do you make your workout plan fun?

Health and Fitness Apps Worth Downloading

I don’t know about you, but I am starting to get a little overwhelmed with the amount of apps we can download for our smart phones. From games to healthy recipe apps to fitness apps, there are just so many to chose from! With that being said, there are few mentioned below that I find very helpful for those looking to better their health, wellness and fitness.

1. Figwee Portion Explorer ($1.99)
   
   
   
   • You name any food and this app will show you the realistic and ideal portion for that particular food.  For example, if you were to type in apricots you’d have the choice of various apricot items (e.g., dried, fresh, in syrup).  From there, simply click and an actual picture of the food will show up.  Talk about managing portions through actual visuals!  Amazing! Great healthy recipe app!
   
   
   
   


2. MyFitnessPal (Free)
   
   
   
   • This app has a huge database of foods as well as making it easy to log physical activity.  Keeping track of your meals, snacks, beverages and exercise can be extremely helpful for those that want extra accountability, as well as recognizing certain daily or weekly patterns. This is hands down my favorite fitness app.
   
   
   
   


3. TED (Free)
   
   
   
   • Need a motivational talk? Trying to find what to listen to on a thermal walk?  Download the TED app so you can listen to wonderful TED talks.  If you haven’t heard of a TED talk then I would highly recommend watching Hilton Head Health’s TED talk—check it out:  Hilton Head Health TED Event.
   
   
   
   


4. Paprika Recipe Manager ($4.99)
   
   
   
   • This app is great for creating weekly meal plans and managing recipes found on the internet.  Yes, it is almost too good to be true.  For example, I found a smoothie that I really wanted to try on a particular website.  I downloaded the recipe (using the app) then added it to my “Sunday- Breakfast.”  Simple to use and the added bonus is that it helps you create a grocery list! Awesome!
   
   
   
   


5. Helium Video Booth Lite (Free)
   
   
   
   • At Hilton Head Health, we stress the importance of relieving stress and a having a  mind/body connection. This app is perfect for stress relief! It will completely feed your soul with laughter. Download this app and you will understand.  Once downloaded, practice on an employee that has a good sense of humor. ;)
   
   
   
   

We hope that you enjoy these great healthy recipe apps, fitness apps and health apps! Which one of these is your favorite?

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.



Ingredients:

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

Method:

• 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!

Nutrition:

Serves: 6

Serving Size: ½ cup

Calories: 140

Fat: 5 grams