Learn Nutrition at Its Finest In H3’s Healthy Kitchen

Our state-of-the-art demonstration kitchen is the perfect place to learn nutritious recipes and healthy cooking habits you can take home after your stay. From group cooking demonstrations to hands-on cooking lessons, Hilton Head Health’s premier culinary venue takes cooking classes to a new level. Not only are Healthy Kitchen programs educational, entertaining and memorable, they are also an integral part of each of comprehensive weight loss and wellness programs. Get ready to cook healthy.

Healthy Events Schedule - May 2022

Our Healthy Kitchen team carefully develops specialized events for each Hilton Head Health Weight Loss and Wellness Program. Island locals and visitors can also participate in select activities when space permits.

HK Cooking Demo Series – Breakfast: Monday May 2, 2022 at 4:30 PM (LW/JS)

Join us in the Healthy Kitchen for a cooking demonstration that focuses on simple, fast and healthy dishes that can become your go-to meals. Using readily accessible fresh and wholesome ingredients, our chefs will prepare a variety of recipes that are sure to become a staple of your healthy lifestyle.

  • Mini egg and cheese quinoa cups
  • Blueberry Banana Oatmeal Pancakes
  • Green smoothie
  • Avocado Toast

Five Ingredient Entrée Cooking Demonstration: Tuesday May 3, 2022 at 3:30 PM ($65) (Supplemental)

Do you get discouraged with a recipe when looking at all the ingredients?  Well not anymore! Come join us in the Healthy Kitchen where we will show you how to make delicious dinner recipes in just five ingredients.

  • Dijon and pecan roasted pork tenderloin
  • Pistachio crusted chicken
  • Pan roasted salmon with tomatoes
  • Lemon Thyme Roasted Salmon

Mexican Made Easy Cooking Demonstration: Wednesday May 4, 2022 at 3:30 PM ($65) (Supplemental)  

Come join us in the Healthy Kitchen where our Chefs share simple techniques and no-fuss recipes for flavorful, authentic and Mexican favorites.  We will transform traditional recipes into healthy and easy-to-prepare Mexican meals.

  • Green pea guacamole
  • Pulled chipotle chicken
  • Mexican tequila slaw
  • Squash quesadilla

2 Chefs…2 Stations Thursday May 5, 2022 at 3:30 PM ($85)(Supplemental)

A pair of H3’s expert chefs demonstrate fresh and healthy dishes that can be prepared in under 45 minutes in this fast-paced demo. The Chefs will create a unique dish from three mystery ingredients: a vegetable or fruit, a protein, and a flavor enhancer. Using only common ingredients and readily available foods, you’ll be impressed at what they come up with. 2 Chefs…2 Stations is a must. Samples and wine included.

  • Blank recipe cards

Best of the Best Chef Table: Friday May 6, 2022 at 5:00 PM ($150) (Supplemental)

Over the last three and a half years we have served hundreds of guests with dozens of different menus in the H3 Healthy Kitchen.  This chef’s table event will showcase dishes that have been carefully chosen from our most popular chef’s tables.  Join Healthy Kitchen Chefs as they recreate these dishes with hand selected wine pairings perfectly matched with each course.   

  • Lobster Bisque – Smooth and creamy lobster soup garnished with lobster tail (70 Calories)
  • Wilted Spinach Salad – with caramelized onions, crumbled bleu cheese, and a hot bacon balsamic dressing (95 calories)
  • Beef Tenderloin Oscar - served with seasonal vegetables, jumbo lump crab, and finished with hollandaise sauce (315 Calories)
  • German Chocolate Cake- Topped with pecan coconut glaze (170 Calories)

Squash It! Cooking Demonstration – Saturday May 7, 2022 at 1:30 PM ($65) (Supplemental)

The Healthy Kitchen is the place to be for learning how to enhance your diet with healthy and delicious recipes that will satisfy all palates.  Our Squash It class will focus on different recipes using one of nature’s most available and versatile vegetables that is packed with antioxidants, Vitamin A, carotenes and dietary fiber. The only way to learn how to prepare these delicious recipes is to join us in the Healthy Kitchen, so sign up quick!

  • Mini egg and cheese quinoa cup
  • Zucchini cakes
  • Pumpkin coconut curry soup
  • Squash Quesadilla

HK Cooking Demo Series – Lunch: Monday May 9, 2022 at 4:30 PM (LW/JS)

Join us in the Healthy Kitchen for a cooking demonstration that focuses on simple, fast and healthy dishes that can become your go-to meals. Using readily accessible fresh and wholesome ingredients, our chefs will prepare a variety of recipes that are sure to become a staple of your healthy lifestyle.

  • Turkey burger
  • Balsamic Vinaigrette
  • Balsamic haricot verts
  • Tzatziki sauce
  • Egg roll in a bowl

H3 Flatbread Cooking Demonstration: Tuesday May 10, 2022 at 3:30 PM ($65) (Supplemental)

Wonder why our flatbread is so delicious? Come see all the skill and care that goes in to making one of our most popular menu items, our flatbread dough.  In this class you will experience our Healthy Kitchen Chefs as they make the dough from scratch and you’ll even get to sample the final product. This demonstration will make you feel like you’ve stepped out of H3 and straight into a pizzeria.

  • Whole Wheat Pizza Crust
  • Marinara
  • Roasted red pepper sauce
  • Morning scramble flatbread

Wednesday May 11, 2022 - No Classes And No Private Cooking Lessons

Italian Chicken Trifecta Cooking Demonstration: Thursday May 12, 2022 at 3:30PM ($65) (Supplemental)   

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.

  • Grilled Chicken Parmesan
  • Chicken Marsala
  • Chicken Picatta

Chef’s Table-Upscale Barbecue: Friday May 13, 2022 at 5:00 PM ($150) Chef Thomas (Supplemental)

This isn’t your basic pig pickin’.  The traditional flavors of American barbecue are presented in white linen style and true to our H3 nutrition focus. Come join us as you will be pleasantly surprised with our healthy twist on the classic American barbecue with wines to match.

  • Smoked Beef & Vegetable Soup (100 Calories)
  • Stuffed smoked Cremini Mushroom – Grilled onions, sweet peppers, goat cheese and wilted arugula are stuffed into a balsamic marinated, smoked Cremini mushroom. (80 Calories)
  • Pulled Pork Wellington- Slow cooked pork shoulder is shredded and tossed with H3 signature barbecue sauce and baked in our pastry dough.  Served with tangy collard & cabbage slaw. (320 Calories)
  • Smoked Pumpkin Cheesecake - Topped with cinnamon whipped cream (150 Calories)

Poaching-Cooking Demonstration: Saturday May 14, 2022 at 1:30 PM ($65) (Supplemental)

Poaching proteins such as salmon and chicken are an ideal healthy solution that taste fantastic. Join us as our Healthy Kitchen Chef share secrets for low fat, low calorie, and nutritious meals using the "moist heat" cooking methods.

  • Poached salmon
  • Creamy dill sauce
  • BBQ pull chicken
  • Poached pears

HK Cooking Demo Series – Dinner: Monday May 16, 2022 at 4:30 PM (LW/JS)

Join us in the Healthy Kitchen for a cooking demonstration that focuses on simple, fast and healthy dishes that can become your go-to meals. Using readily accessible fresh and wholesome ingredients, our chefs will prepare a variety of recipes that are sure to become a staple of your healthy lifestyle.

  • Coconut rice pilaf
  • Catch en papillote
  • Roasted vegetables
  • Peanut sesame ginger chicken
  • Roasted vegetable orzo

Hide and Eat Cooking Demonstration: Tuesday May 17, 2022 at 3:30 PM ($65) (Supplemental)

Are you a vegetable dodger? Don’t despair, if all else fails there’s always the option of sneaking veggies into your daily routine. Our Healthy Kitchen Chefs have created delicious recipes that are a great way of sneaking in a few extra vegetables and are bound to taste more like a treat. If you are struggling with incorporating more veggies into your daily meal routine this is the class for you!

  • Turkey Meatloaf
  • Roasted Zucchini Sauce
  • Kale Dip
  • Mashed Potato and Celery Root

Cooking with Citrus Cooking Demonstration: Wednesday May 18, 2022 at 3:30 PM ($65) (Supplemental)

Citrus fruits add bright, tart flavor to foods. In this hands-on class, we will show you how to incorporate nutrient-rich citrus in both savory and sweet dishes.

  • Orange Mustard Glazed Pork Chops
  • Avocado Lime Salsa with Fresh Catch
  • Lemon Pudding Cakes
  • Asian Orange Chicken

Taco Bout It- Hands-On Cooking Demonstration: Thursday May 19, 2022 at 3:30 PM ($125) (Supplemental)

You don’t have to wait for Tuesday to enjoy tacos. In this hands-on class, our Healthy Kitchen Chefs will teach you how to construct the perfect taco with all the Healthy Kitchen approved trimmings. If you love tacos, this class is for you!

  • Pulled pork tacos
  • Oven fried chicken tacos
  • Fish Tacos

Chef’s Table: Asia Meets the Low Country: Friday May 20, 2022 at 5:00 PM ($150) (Supplemental)

Join the Healthy Kitchen Chefs for a fun and delicious fusion of cultures. We'll use traditional low country ingredients and dress them up with Asian flavors. Each course will be paired with a wine that will accentuate the flavors to a tee!

  • Shrimp & Grits "Sushi" - Local shrimp fully cooked in garlic ginger sauce and rolled with local corn meal grits in a blanched collard leaf and served with a ponzu dipping sauce.
  • Miso Soup – A light, flavorful mushroom broth with miso paste, locally grown shiitake mushrooms and scallions. Oh, and lots of garlic and ginger!
  • Glazed Pulled Pork - Local pork shoulder slow roasted with a deeply flavored soy glaze and shredded. Served with seasonal vegetables and sweet potato cake.
  • Ginger Peach Cobbler - local peaches are bursting with flavor this time of year, and they shine in this Asian flavored dessert.

Salmon 3 Ways Cooking Demonstration: Saturday May 21, 2022 at 1:30 PM ($65) (Supplemental)

Come join us to learn new ways to include salmon in your weekly meal plan.  We have three delicious recipes that let you maximize the flavor and health benefits of this nutrient-packed fish.

  • Dijon and pecan encrusted salmon
  • Salmon en papillote
  • Asian BBQ Sauce
  • Grilled Salmon

HK Cooking Demo Series – Fitbites: Monday May 23, 2022 at 4:30 PM (LW/JS)

 Join us in the Healthy Kitchen for a cooking demonstration that focuses on simple, fast and healthy dishes that can become your go-to meals. Using readily accessible fresh and wholesome ingredients, our chefs will prepare a variety of recipes that are sure to become a staple of your healthy lifestyle. 

  • No bake energy bites
  • Banana chocolate peanut butter smoothie
  • Blueberry Banana Flax Muffins
  • Peanut butter hummus

Sheet Pan Meals Cooking Demonstration: Tuesday May 24, 2022 at 3:30 PM ($65)  (Supplemental)                                                                                                                      Whether you need the basics or to hone the skills you already have, this class will give you all the confidence you need to relax and really enjoy cooking.  The goal of this class is to empower you with the knowledge of commonly used cooking techniques, pantry staples, and kitchen equipment.

  • Dijon and pecan encrusted salmon-sheet pan meal
  • Grilled chicken Parmesan-sheet pan meal
  • HK painless marinara

Easy Freezy Meals Cooking Demonstration: Wednesday May 25, 2022 at 3:30 ($65) (Supplemental)

Freezer meals can be very handy.  They will help you get through the mid-week slump if you’re too tired to cook a full healthy meal.  Join us in the Healthy Kitchen to learn a few healthy and freezer friendly meals that are sure to be delicious and wholesome all while being easy and stress-free with little to no clean-up.

  • Chicken & Broccoli casserole
  • HK Painless Beef Stew
  • Turkey Meatloaf
  • Turkey Lasagna

Kale Yeah! Cooking Demonstration: Thursday May 26, 2022 at 3:30pm ($65) (Supplemental)

Have you heard about all the wonderful nutritional value kale has to offer but have no idea what to do with this bizarre leafy vegetable?  Well then this is the class for you!  Come join the Healthy Kitchen Chefs as they show you some fun and unique ways to incorporate kale into your everyday meals.

  • Almond Cranberry Kale
  • Kale with Pancetta & Mushrooms
  • Lemon Parmesan Kale
  • Crispy Kale Chips

Chef’s Table: Comfort Foods: Friday May 27, 2022 at 5:00 PM ($150) (Supplemental)

Our Healthy Kitchen chefs have taken classic comfort foods and made them healthy without sacrificing any of those warming, appealing flavors and textures.  A wine will be paired with each course to dazzle your taste buds.

  • Meatloaf Sandwich - The Healthy Kitchen almost famous turkey meatloaf is sliced, seared and served open face on a toasted slice of Sprout Mama Bread with a dollop of H3 BBQ sauce.
  • Grandma's Chicken Soup - A whole chicken is slow cooked in house made chicken stock to deepen the hearty broth flavor. The chicken is shredded and simmered with vegetables and noodles.
  • Pot Roast - Beef roast slow cooked until it falls apart in a rich sauce. Served with seasonal vegetables and some crazy good butternut squash mac 'n cheese!
  • Chocolate Brownie with Fudge Sauce - As good as it sounds but you'll enjoy this healthy take on a classic without the usual calories. Oh yeah, it comes with ice cream!

Feeding Your Belly Biome Cooking Demonstration: Saturday May 28, 2022 at 3:30 PM ($65) (Supplemental)    

The Latest nutrition research is showing the connection between the health of the bacteria in our guts with our overall physical and mental health. This cooking demo will showcase foods that have been shown to keep our belly bacteria healthy and happy.

  • Barley with spinach
  • Cranberry Carrot Quinoa
  • Warm Farro Brussels Sprout Slaw
  • Grilled Peaches with Yogurt Sauce

HK Cooking Demo Series – Breakfast: Monday May 30, 2022 at 4:30 PM (LW/JS)

Join us in the Healthy Kitchen for a cooking demonstration that focuses on simple, fast and healthy dishes that can become your go-to meals. Using readily accessible fresh and wholesome ingredients, our chefs will prepare a variety of recipes that are sure to become a staple of your healthy lifestyle.

  • Mini egg and cheese quinoa cups
  • Blueberry Banana Oatmeal Pancakes
  • Green smoothie
  • Avocado Toast

Sweets Treats Cooking Demonstration: Tuesday May 31, 2022 at 3:30 ($65) (Supplemental)

Seasonally sweet treats, what more is there to say? Join our Healthy Kitchen Chefs for some inspiration on how to sweeten up your summer picnics or backyard BBQs with these light and delicious desserts.

  • Sweet Potato Brownie
  • Chocolate Tofu Mousse
  • Cheesecake

Healthy Kitchen Offerings

Meal Planning Lectures

Join our Healthy Kitchen Chef and Registered Dietitian for a meal planning class focusing on positive food choices that provide the nutrients and energy you need to maintain good health. It is the Hilton Head Health way you can take with you.

Hands-on Cooking Classes

Experience cooking as if you were in the comfort of your own kitchen. With six fully-equipped workstations, our Hilton Head Health Chefs work with you as you develop this essential healthy life skill. Classes vary seasonally and emphasize local fresh ingredients. Sample sessions include Sushi, Salmon 3 Ways, Soups, and 15-Minute Meals.

Limited to 12 participants

Chef's Table Fine Dining Experience

Our Healthy Kitchen chef will prepare tableside while you enjoy a guilt-free, interactive, multi-course dinner paired with the perfect wines. Themes include the Classic American Steakhouse, Cest si Bon, Italian vs French, A Taste of the Low Country, Mexican Fiesta – Oaxaca Style, and many more seasonal menus! See the Event Calendar for the upcoming schedule.

Events do not exceed 650 calories. Wine selections are not included in the caloric range.

Private Cooking Lessons

Learn how to plan, prepare and cook healthy dishes with your own private Chef. These 75-minute sessions focus on goals, skills, and recipes for a well-balanced, healthy meal plan. Hilton Head Health Recipes are included to bring home.

15 Minute Preliminary Consult: Free of Charge

75 Minute Private Cooking Lesson: $275 for the first session and $250 for any additional

75 Minute Shared Cooking Lesson: $150 per person with a maximum of 4 participants

Lunch and Learn

Lunch is on us while our Healthy Kitchen Chef demonstrations the meal and offers insider’s tips to make healthy cooking simple and fun. Recipes included.