“Before coming to H3, I knew the types of foods and meals I should be eating—I just didn’t know how to prepare them. I’ve always been one of those people who’s lost in the kitchen, but now—after participating in the H3 cooking classes—I’m much more confident in the kitchen and my whole family is healthier for it!”
- Angie H, Ohio

H3 Healthy Kitchen fine dining and cooking classes

Customize your culinary experience by selecting the classes and topics you’re most interested in. See details for events below.  For questions regarding class topics and upcoming schedules, call 843-785-3919. All prices include taxes & gratuities.

Cooking Demo with Chef karla: soy-licious!

Tuesday

april

1

2 PM

$40

Soy-based foods have long held a special place in the natural foods world. From the simple soybean comes a variety of foods, including; tofu, miso, tempeh, tamari, soy milk and edamame.  If you’re looking for new innovated ways to include soy into your diet, join Chef Karla and learn how to prepare these wonderfully delicious and super healthy meals and snacks.   

  • Peanut Sesame Ginger Tofu 
  • Parmesan and Tofu Stuffed Tomato
  • Edamame Hummus

meet-pair-share: boat to table

wednesday

APRIL

2

5:45 PM

$85

Indulge in the local seasonal fresh shellfish that South Carolina has to offer. There are a bundle of benefits to eating seasonally and locally; better flavor, more nutrients, and less environmental burden. Here are a few ways to incorporate your local water-ways with a fun and creative twist. 

  • Shrimp Tomato, Cucumber and Red Onion Salad (65 Calories)
  • Oysters on the Half Shell (15 Calories)
  • Roasted Garlic and Red Bliss Potatoes (110 Calories)
  • Mussels and Clams Sautéed in White Wine Sauce (80 to 90 Calories)
  • Grilled Vegetables (50 Calories)

hands on cooking: knife skills and stir-fry

thursday

APRIL

3

1 PM

$95

Good knife skills make all the difference when you are cooking at home. Join Chef Karla as she uses a hands-on approach to teach you how to slice, dice, and chop like a professional. After the instruction you will create a fabulous vegetable stir-fry you are sure to enjoy.

  • Vegetable Stir-Fry

Cooking Demo w/ Chef Marvis: Nuts and Seeds

friday

APRIL

4

2 PM

$40

Nuts and seeds are nutritional gems that have many health benefits.  They are a nutritional powerhouse loaded with generous amounts of calories, fats, complex carbohydrates, proteins and fiber.  They are very easy to incorporate into a variety of dishes, adding a boost of flavor, nutrition and crunch.  Join Chef Marvis and learn the nutritional basics of flavorful nuts and seeds with ideas for how to incorporate into your diet.
  • African Yam Soup
  • Peanut Butter
  • Tutti-Frutti Rice Salad

chef's table: a taste of the low country

saturday

APRIL

5

5:45 PM

$105

Join us in our Healthy Kitchen as Chef Karla puts a healthy spin on traditional southern cuisine.  Paired with delicious wines, this menu encompasses a variety of Southern favorites. 

  • Fried Green Tomatoes served with Arugula and Balsamic Reduction (50 Calories)
  • Seared local catch, Herbed Polenta, Sautéed Apple and Onion Collard Greens (325 Calories)
  • Blackberry Cobbler served with Vanilla Bean Ice Cream (140 Calories)

Cooking demo w/ chef karla: Go NUTS!

tuesday

APRIL

8

2 PM

$40

We can’t contain our enthusiasm any longer! Nuts and seeds — raw, toasted, puréed or ground into flour — add flavor, nutrition and texture to just about anything we put them in. Even better, consistent evidence shows that all manner of nuts or seeds, including walnuts, almonds, flax seeds, chia seeds, and cashews, promote healthy arteries and cholesterol levels when consumed in moderation.

  • H3 Eye Opener Oatmeal with Chia Seeds
  • Strawberry, Coconut, and Almond Smoothie
  • Blueberry, Mache, and Hazelnut Salad

meet-pair-share:  taco-pocalypse

wednesday

APRIL

9

5:45 PM

$65

Join us for the Taco revolution!  Chef Karla is determined to reinvent the classic taco with some new fresh, healthy and delicious recipes that will change your taco-pinion forever!  

  • Napalas Salad (60 Calories)
  • Corn Tortillas, Mexican Slaw, Salsa, Fresh Avocado (190 Calories)
  • Grilled Onions and Peppers (25 Calories)
  • Carna Asada (140 Calories)
  • Grilled Mahi Mahi  (60 Calories)

hands on cooking:  best of brunch

thursday

APRIL

10

1 PM

$40

Brunch has to be the easiest meal to prepare and the most enjoyable to consume. It's the perfect marriage of breakfast and lunch foods served at a time when everyone's awake enough to enjoy them. 

  • Mini Ham, Egg, and Cheese Quinoa Cups
  • Raspberry and Orange Smoothie
  • Blueberry Banana Flax Muffins

cooking demo w/ chef marvis: peas and beans

friday

APRIL

11

2 PM

$40

Beans, split peas and lentils are the edible seeds of legume plants. They are a great low-fat source of protein and are high in fiber.  Beans and peas have long been used as a protein substitute in many cultures, especially when the cost of meat is more than a budget will allow.  In addition to their excellent protein content, their fiber provides added benefits.  Join us in the Healthy Kitchen as Chef Marvis showcases different cultural approaches to these highly nutritional animal based proteins.

  • Spicy Edamame Snack
  • Curried Lentils and Vegetables
  • Black Beans and Mango Salsa
  • Spicy Vegetable Chili 

COOKING DEMO W/ CHEF carrie: tempting tempeh

tuesday

APRIL

15

2 PM

$40

Tempeh, an ancient Indonesian favorite, is a soybean based protein on all vegetarians’ grocery lists.  It is a satisfyingly, rich and “meaty” alternative to all animal based proteins.  Come satisfy your curiosity and learn how to introduce this super tempting, healthy protein into your daily diet.  
  • Smoked Tempeh and Potato Sausage
  • Tempeh Reuben
  • Tempeh Burrito

meet-pair-share: Trois Plats Diner a la france

wednesday

APRIL

16

5:45 PM

$95

The French have inspired the culinary world with their widely popular, and influential cuisine. Chef Hicham has had first rate experience with the French style having spent many years in Paris kitchens.  Join us in the Healthy Kitchen as we journey through the French country side with the perfect French wines for a truly authentic Meet-Pair-Share dinner.
  • Smoked salmon terrine (45 calories)
  • Beef Bourguignon (240 calories)
  • Les Macaroons (90 calories)

hands on cooking: sensational seafood

thursday

APRIL

17

1 PM

$95

This one of a kind experience will show you how to consider sustainability when choosing seafood.  The combination of local fresh fish and proper cooking methods will take your meals to new levels.

  • Scallop Scampi
  • Salmon en Papillote

cooking demo w/ chef marvis: whole grains

friday

APRIL

18

2 PM

$40

Whole grains are as old as civilization and have been widely used as the base for dietary protein.  Whole grain means the whole grain kernel—bran, endosperm and germ. Eating grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies.  Join Chef Marvis and watch her prepare delicious, and healthy recipes highlighting a variety of different whole grains.

  • Black Walnut Wild Rice
  • Wheat Berry Vegetable Salad with Toasted Sesame Dressing
  • Spicy Oat-Crusted Chicken with Sunshine Salsa

chef's Table: a night in sicily

saturday

APRIL

19

5:45 PM

$105

Sun-kissed Sicily, blessed with bounty from both land and sea, boasts a long and elaborate culinary history.  The largest of the Mediterranean islands, Sicily has a very unique and fascinating culture and charm.  One of the most important aspects of Sicilian cuisine is the quality of the ingredients used. Sicily, like many other areas of Italy, follows the seasons very closely resulting in fabled traditional dishes and a legendary cuisine.  Please join us for this truly authentic Chefs Table event paired with the perfect Italian wines.
  • Orange Fennel Salad (60 Calories)
  • Sicilian Style Fresh Catch (400 Calories)
  • Blood Orange Gelato (150 Calories)

CHEF'S TABLE: easter brunch

sunday

APRIL

20

1 PM

$75

Hop in for something exquisitely delicious.  With a vast array of freshly prepared delights, you will want to take your time hopping from one savory course to the next. So, start your day off right with an Easter brunch prepared by our Healthy Kitchen chef Karla Williams.  Afterwards, continue with the festivities with an Easter egg hunt, Thermal Walk. 
  • Bed of Greens tossed in a dill cream cheese dressing and topped with thinly sliced Lox and Bagel Croutons (100 Calories)
  • Steak and Eggs Benedict finished with red wine hollandaise and garnished with Roasted vegetable skewers (260 Calories)
  • Lemon and Blueberry Bundt Cake (150 Calories)

dinner demo:  whole grain goodness

tuesday

APRIL

22

5:45 PM

$95

Interested in cooking more whole grains but unsure of how to cook them and which grains to use? Then this class is for you! Join Chef Karla as she shows you how to source, store, soak, and cook different kinds of grains and new ways to work them into your weekly line-up. 
  • Vegetable Barley Soup
  • Seared Fresh Catch served with Mediterranean Quinoa 
  • Super Smoothie

meet-pair-share: tapas

wednesday

APRIL

23

5:45 PM

$75

Tapas are snacks, canapés or finger food that originated in Spain. Tapas come in many different forms and can vary from town to town! But, what are they? Tapas can be practically anything from involving fruits or vegetables and piping hot meat with sauce served in a miniature clay dish or skewered, the answer is portion. Come join us in the Healthy Kitchen for our healthy twist on Tapas. You will enjoy some fabulous wines with this tempting tapas. 
  • Tomato Napoleon (110 Calories)
  • Savory BBQ Meatball (90 Calories)
  • Grilled Asparagus and Yellow Onion (50 Calories)
  • Spanish Style Sautéed Shrimp (60 Calories)
  • Patatas Bravas (70 Calories)

hands on cooking: Italian chicken trifecta

thursday

APRIL

24

1 PM

$95

If you’re looking for a classic, no modifications, authentic recipes for Chicken made Italian then the Healthy Kitchen is the place to be. Your taste buds will score big with these three simple, slam-dunk recipes on the classic chicken breast. 
 
  • Chicken Parmesan
  • Chicken Marsala
  • Chicken Picatta

cooking demo w/ chef marvis: leafy greens

friday

APRIL

25

2 PM

$40

Vegetables provide the proper foundation for all diets.  Although some have high protein content they do not provide all of the ten essential amino acids and have to be fortified with other protein sources to provide “complete proteins.”  Join Chef Marvis as she prepares three delicious leafy green vegetable recipes that are great as a side, snack or compliment to any composed meal.  

  • Sautéed Swiss Chard with Purple Potatoes
  • Kale with Currants, Lemons and Olives
  • Grilled Vegetable Salad with Shallot Vinaigrette

chef's table: mexican fiesta - oaxaca style

saturday

APRIL

26

5:45 PM

$105

Oaxaca Cuisine, one of Chef Karla’s favorites, is known for its moles, tamales and chocolate growing areas. Come visit the Healthy Kitchen and join us as she prepares this flavorful and unique style of cuisine. This Mexican fiesta will indeed be the dinner party to attend as Anthony Triceri our Food & Beverage Manager will pair some delicious wines you are sure to enjoy.
  • Roasted Poblano Banana Leaf Tamale (60 Calories)
  • Build your own: Pork Tenderloin Mole Tacos (345 Calories)
  • Mexican Hot Chocolate served with Frozen Horchata (95 Calories)

Cooking demo w/ chef karla: beans and legumes

tuesday

APRIL

29

2 PM

$40

Beans are the basis of healthy, satisfying meals---as long as you know what to do with them! Join Chef Karla to learn a variety of simple, satisfying and healthy meals using both dried and canned beans. You'll learn an easy way to seamlessly incorporate cooking dried beans into your life and which brands of canned beans have the best flavors, textures and nutrition.
  • Black Bean Burger 
  • Peanut Butter Hummus
  • Chickpea Salad

meet-pair-share: sip and slide

wednesday

APRIL

30

5:45 PM

$65

Moo-ve over beef!  Come slide into some healthier buns with Chef Karla’s healthy alternatives to the traditional slider.  With beers to match, you’ll be talking about this dinner for days!  So come sip & slide your way into our Healthy Kitchen as Chef Karla deconstructs the classic slider into something unique and delicious.
  • Garden Salad (50 Calories)
  • Crab Cake Slider (150 Calories)
  • Seasonal Vegetables (50 Calories)
  • Pork Tenderloin Slider: Asian Slaw, Sriracha Aioli (225 Calories)

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