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 - September 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.

Kale Yeah! Cooking Demonstration: Thursday September 1, 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: Plantastic Dinner: Friday September 2, 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.

Poaching-Cooking Demonstration: Saturday September 3, 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 – Lunch: Monday, September 5, 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

Chinese Takeout-Hands On Cooking Demonstration: Tuesday, September 6, 2022, at 3:30 PM ($125) (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

2 Chefs…2 Stations Thursday, September 8, 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, September 9, 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)

Feeding Your Belly Biome Cooking Demonstration: Saturday, September 10, 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 – Dinner: Monday, September 12, 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, September 13, 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

Sweets Treats Cooking Demonstration: Thursday, September 15, 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

Chef’s Table-Lobster Decadence: Friday September 16, 2022 at 5:00pm ($150) (Supplemental)

Join us for a true lobster indulgence menu featuring a sumptuous spread of dishes, each centered on the well-liked crustacean.   This special menu mixes traditional lobster preparations with a touch of extra-special flair that would impress the experts on the New England Harbors.  With each course paired with a perfectly matched wine, this Chef’s Table ought to be one for record books.   

  • Lobster Bisque – Smooth and creamy lobster scented soup (60 Calories)
  • Sicilian Lobster Carpaccio - with arugula, red onions, and capers, with a fresh citrus vinaigrette (90 Calories)
  • Surf and Turf – Lemon and garlic grilled lobster tail with petit filet mignon, roasted red bliss potatoes, and seasonal vegetables, with a classic béarnaise sauce (350 Calories)
  • Nouveau Strawberry and Shortcake – Fresh strawberry puree with crumbled shortcake, whipped cream, and crushed pistachios (150 Calories)

Five Ingredient Entrée Cooking Demonstration: Saturday, September 17, 2022, at 1:30 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

HK Cooking Demo Series – Fitbites: Monday, September 19, 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, September 20, 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, September 22, 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: Asia Meets the Low Country: Friday, September 23, 2022, at 5:00 PM ($150) (Supplemental)

Join the Healthy Kitchen Chefs for a fun and delicious fusion of cultures. We'll use traditional lowcountry 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.

30 Minute Meals Cooking Demonstration: Saturday, September 24, 2022, at 1:30 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

HK Cooking Demo Series – Breakfast: Monday, September 26, 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, September 27, 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: Thursday, September 29, 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

Chef’s Table-Upscale Barbecue: Friday, September 30, 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 are 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)

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.