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 - June 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.

Chef’s Table-Red, White, and Blue BBQ: Friday, July 1, 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)
  • Cucumber Tomato Caprese Salad w a summer dill vinaigrette (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)
  • Red, White, and Blueberry Tart - Topped with bourbon whip cream and fresh berries. (150 Calories)

July 4th Picnic Cooking Demonstration – Saturday, July 2, 2022, at 1:30 PM ($65) (Supplemental)

The Healthy Kitchen will prepare some of our great dishes for a summer picnic or patio party.

  • Buffalo Chicken Dip
  • Kale Dip
  • Grilled Turkey Burger
  • Grilled Pineapple Salsa

HK Cooking Demo Series – Lunch: Monday, July 4, 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

Five Ingredient Entrée Cooking Demonstration: Tuesday, July 5, 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 with just five ingredients.

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

30 Minute Meals Cooking Demonstration: Thursday, July 7, 2022, at 3:30 PM ($65) (Supplemental)    

Need a fast yet healthy meal? No worries we’ve got you covered! Join us as our chefs share secrets for low fat, low calorie, and nutritious meals in just 30 minutes. You will learn meal planning as well as the culinary skills to tackle the task at hand. 

  • Seasoned Barley
  • Almond Cranberry kale
  • Dijon and Pecan Encrusted salmon
  • Marinara
  • Chicken Parmesan Sheet Pan Meal

Chef’s Table: Best of the Best: Friday, July 8, 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)

Poaching-Cooking Demonstration: Saturday, July 9 2022 at 1:30 PM ($65) (Supplemental)

Poaching proteins such as salmon and chicken are an ideal healthy solution that tastes fantastic. Join us as our Healthy Kitchen Chef shares 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, July 11, 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

H3 Flatbread Cooking Demonstration: Tuesday, July 12, 2022, at 3:30 PM ($65) (Supplemental)

Wonder why our flatbread is so delicious? Come see all the skill and care that goes into 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

Mexican Made Easy Cooking Demonstration: Wednesday, July 13, 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

Bastille Day Celebration Chefs Table: Friday, July 15, 2022, at 5:00 PM ($150) (Supplemental)

To celebrate the event that led to the French Revolution a decade after our own, the Healthy Kitchen Chefs will prepare some classic French dishes modified to make the H3 style!

  • Quinoa Lorraine – Eggs and seasonal vegetables are baked on a flaky crust until fluffy and delicious 
  • Caramelized Onion Soup – Served with varieties of local onions and slow-cooked until richly carmelized and then simmered in a rich stock. Topped with a crouton and melted cheese. 
  • Flounder Duglere – Classic French preparation of a local fish, named after the chef Adolphe Duglere, delicate flounder is stuffed with sautéed spinach and garlic poached in a sauce of white wine and tomatoes. Served with potato zucchini gratin and seasonal vegetables. 
  • Vanilla Crème Brulee- The classic dessert is lightened up for a great finish to the evening, served with fresh berries. 

Shrimp, Shrimp, and More Shrimp! Cooking Demonstration: Saturday, July 16, 2022, at 1:30PM ($65) (Supplemental)

Shrimp are a nutrient-rich, low-calorie protein that can add variety to your new healthy diet.  Shrimp recipes are a dime a dozen as they can complement almost any meal.  This class will focus on a few recipes that will demonstrate their versatility in not only taste but cooking methods as well.

  • Garlic and Rosemary Grilled Shrimp Skewers
  • Shrimp Scampi
  • Coconut Encrusted Shrimp
  • A sweet and spicy sauce

HK Cooking Demo Series – Fitbites: Monday, July 18, 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

Hide and Eat Cooking Demonstration: Tuesday, July 19, 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

Italian Chicken Trifecta Cooking Demonstration: Thursday, July 21, 2022, at 3:30PM ($65) (Supplemental)   

If you’re looking for 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: Plantastic Dinner: Friday, July 22, 2022, at 5:00 PM ($150) (Supplemental)

If you are one who believes that a great meal needs to be focused on meat, this Chef’s Table will change your mind. The recipes are newly created by the Healthy Kitchen team and will delight your senses, especially your taste buds.

  • Mediterranean Lentil Bisque – Red lentils cooked with vegetables and vegetable broth finished with tomatoes, sundried tomatoes, and fresh rosemary.
  • Steak Caesar Salad- Romaine and baby mixed lettuces are tossed with H3 Caser dressing and served with a few slices of chilled tenderloin
  • “Steak Frites”- A plant-based version of the French bistro classic. Black lentils are mixed with highly-flavorful ingredients and seared with ground black pepper-like a steak. Served with a roasted shallot cream sauce and chickpea fries and seasonal vegetables.
  • Carrot Cake- Grated carrots baked in a delightful cake and topped with a glaze.

Feeding Your Belly Biome Cooking Demonstration: Saturday, July 23, 2022, at 1:30 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, July 25, 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

Sheet Pan Meals Cooking Demonstration: Tuesday, July 26, 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

Cooking with Citrus Cooking Demo Thursday, July 28, 2022, at 3:30 PM ($85)(Supplemental)

Citrus fruits add a 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

Small Plates Big Flavor Chef’s Table: Friday, July 29, 2022, at 5:00 PM ($150) (Supplemental)

Small plates are a hot new trend that has taken the country by storm.  It is a casual yet sophisticated approach to dining that has pushed the classic fine-dining concept to the back burner.  Join us in the Healthy Kitchen as our Healthy Kitchen Chef showcases their adventurous culinary spirit with their eye-catching, mouthwatering menu all paired with delicious wines.

Authentic Spanish tapas plates

  • Green Salad with Sherry Dressing & Serrano Ham
  • Albondigas - Chicken Meatballs in tomato sauce with Potatoes Bravas & wilted spinach
  • Braised Calamari - Calamari slow-cooked with vegetables in a sauce of white wine and citrus juice
  • Manchego Ravioli in Romesco Sauce
  • Polvorón- Soft, and very crumbly Spanish shortbread

Chinese Takeout Cooking Demonstration: Saturday, July 30, 2022, at 1:30 PM ($65) (Supplemental)

When you’re craving Chinese food do you find yourself going straight to the takeout menus?  Come join the Healthy Kitchen Chef and learn how to make your favorite Chinese foods in the comfort and convenience of your home. Oh, and did we mention, much healthier.

  • Asian orange chicken
  • Peanut sesame shrimp
  • Egg roll


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.