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Hilton Head Health is a great place to learn how to change your behavior to improve your lifestyle and health. The tools are made available to you to foster change. You get out what you put into it!
"- Pat L. Uniontown, OH
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H3I Healthy Weight Loss Recipes
The following recipes are favorites of Hilton Head Health Institute guests. The recipes below give you a great sampling of what meals you will experience at the Health Institute. Make these recipes and see how good healthy eating can be! Get the whole family involved and make these together!
Lavosh Pizza
1 Large whole wheat Lavosh cracker
6 ounces pasta sauce, fat-free
2 tablespoons fresh garlic, minced
1 ½ cups artichokes, canned, drained, and quartered
1 ½ cups bell pepper, diced
4 cups fresh spinach, chopped
1 cup red onion, thinly sliced
½ cup part-skim mozzarella cheese
¼ cup parmesan cheese, finely grated
2 tablespoons fresh Italian herbs, chopped
Other toppings include: chicken, pineapple, mushrooms, squashes, jalapeños, Canadian bacon, etc. Including these items on the pizza will increase the calorie count
Place Lavosh cracker on large baking sheet. Spread pasta sauce over the cracker all the way to the edges. Sprinkle with garlic. Top with spinach and remaining vegetables. Top with cheeses and herbs. Bake 7 to 10 minutes at 400° or until golden browned and bubbly.
Remove from oven and transfer to a large cutting board. Cut into 8 even pieces.
Number of servings: 4
Serving Size: 2 slices
Calories per serving: 256
Fat grams per serving: 6
Hilton Head Health Institute
Apple-Kashi Breakfast Pilaf
1c Kashi® 7 whole grain pilaf
2c apple juice
2c water
1c apples-peeled and diced
¼ c honey
1 tsp vanilla
1 tsp cinnamon
½ tsp nutmeg
Bring apple juice and water to a boil. Add Kashi® and apples then cover and cook for 1 hour on low heat. Remove from stove and stir in remaining ingredients. Reheat to serve.
Yield: 4 cups
Serving Size: ½ cup
Calories: 152
Fat: 2
Hilton Head Health Institute
Orange Roughie Dijonaise
INGREDIENTS:
4 orange roughie fillets (6 oz.)
3 tbsp non-fat mayonnaise
1 tbsp mustard
½ tsp prepared horseradish
1 tsp fresh dill (chopped)
2 tbsp bread crumbs (unseasoned)
¼ tsp lemon zest
1 tsp paprika
Vegetable Spray
PROCEDURE:
- Spray baking dish large enough to just fit the fish in a single layer
- Fold the thin end of the fillet under and layer in the pan
- In a bowl, mix the mayonnaise, mustard, horseradish, dill and lemon zest. Spread evenly over the fish
- Sprinkle with the bread crumbs and the paprika
- Spray top of fish with vegetable spray
- Bake uncovered in oven at 350º for approximately 20 minutes
Chef’s Tip: Try spreading blanched spinach or broccoli between the folded layers of fish. NOTE: The sodium content of mustard varies a great deal with Dijon mustard tending to be quite high. Keep this in mind if you are following a low sodium diet plan.
Servings: 4
Fat: 1.5 grams
Calories: 160
Hilton Head Health Institute
Shrimp and Scallop Cakes
6 oz Shrimp- peeled, deveined, and rinsed
6 oz Scallops- rinsed
3 oz Peppers- mix red, yellow, green
2 oz Red onion
1 oz Green onion
2 oz Whole wheat bread crumbs
2 oz Panko- Japanese bread crumbs
1 oz Cilantro
1 ½ T Reduced fat mayonnaise (2 gm fat per 2T)
1 Lime-juiced
1T Jalapeno
1T Whole grain mustard
1T Garlic
Preheat oven to 375 degrees. Saute peppers and onion until softened. Set aside to cool slightly. In food processor add wheat bread crumbs and half of Panko bread crumbs and process for 2 minutes. Set aside. Rough chop 2 oz of shrimp and scallops. Puree remaining shrimp in food processor. Set aside. In separate bowl mix together may, mustard, and lime juice. In a large bowl add shrimp & scallops, peppers & onion, jalapeno, cilantro, bread crumbs (except 1 oz Panko), and garlic. Slowly add mayo-mustard mix, being sure mixture does not get too mushy. Make 8 equal size balls from mixture. Place each into the extra 1 oz Panko bread crumbs and lightly coat the outside. Form each into 1 inch patties and place on parchment papered sheet pan. Bake for 15 minutes, or until golden brown.
Yield: 8 cakes
Serving Size: 2 cakes
Calories: 217
Fat: 3 grams