Cassa Health, Fitness and Wellness -  Building Healthy Lifestyles
Build Your Healthy Lifestyle- The Easy Way

Fall Recipes

Dark Chocolate Pomegranate Bark

Dark Chocolate Pomegranate Bark

This healthy holiday treat is sure to be a hit at your next party or gathering.  The dark chocolate and pomegranates serve a powerful antioxidant punch, while the nuts or seeds provide some protein and/or fiber. Happy Holidays and Enjoy!

Ingredients:
  • 7 ounces dark chocolate
  • ½ to 1 cup of pomegranate seeds
  • OPTIONAL: ½ cup of chopped almonds, pecans, walnuts, pistachios, sunflower seeds or pumpkin seeds

Directions:
  • Melt the dark chocolate (about two bars worth) in the microwave or a double boiler

Just in time for Thanksgiving - Pumpkin Pie Truffles

Looking for a new recipe for Thanksgiving that will satisfy your sweet tooth, but not throw you over the edge?  These pumpkin pie truffles will provide you with antioxidants from the dark chocolate, and fiber, potassium and vitamin C from the pumpkin! See ... indulgence can be healthy if you slightly alter it (instead of going for that giant piece of apple or pecan pie) and indulge in moderation!  I hope you enjoy these as much as we do!

Pumpkin Pie Truffles

Ingredients:
  • 1 cup pumpkin puree

RECIPE OF THE WEEK: Slow Cooker Eggplant Parm

RECIPE OF THE WEEK: Slow Cooker Eggplant Parm

This recipe couldn't get much easier and it is a great for a weeknight dinner .. perhaps a #meatlessmonday!  Instead of the traditional spaghetti to go along with most "parm's", try some spaghetti squash and you'll save yourself some extra calories and carbs!  

Ingredients:
  • 2 large eggplant, sliced into 1/2" in diameter circles
  • 2 eggs, lightly whisked
  • 1 cup panko bread crumbs
  • 1 tsp. minced garlic
  • 1 tsp mixed dry Italian seasonings such as oregano, basil, and parsley

RECIPE OF THE WEEK: Pumpkin Apple Soup

RECIPE OF THE WEEK: Pumpkin Apple Soup

It's going to be COLD out this weekend here in MA.  What better way to warm up than with a delicious cup of hot soup with fun fall flavors! This soup has a tangy flavor from the apples and richness from the pumpkin and it's packed with fiber, Vitamin A and C and other key nutrients to nourish your body!  Warm up and enjoy!

Ingredients:
2 Tbs. olive oil
1 yellow onion, thinly sliced
1/2 tsp. sea salt
1 garlic clove, finely chopped
4 cups low-sodium vegetable stock

RECIPE OF THE WEEK: Berry Chocolate Trifle

RECIPE OF THE WEEK: Chocolate Berry Trifle

Looking for a Thanksgiving dessert that will be light and relatively healthy, but also be a crowd pleaser? Trifles are such an easy dessert with so many variations that you can really make it your own.  My favorite is this berry chocolate trifle using a light angel food cake and vanilla pudding.  

Ingredients:
  • 2-3 cups of mixed berries of your choice (my preference is strawberries and raspberries for this)
  • Organic Angel Food Cake (either store bought or make your own)

RECIPE OF THE WEEK: Sweet Potato Black Bean Burgers

RECIPE OF THE WEEK: Sweet Potato Black Bean Burgers

These burgers won't leave you craving meat in any way! Packed with protein and essential nutrients, they are sweet, savory and will fill you up leaving you feeling satisfied.  

Ingredients
  • 2 cups mashed sweet potato
  • 1 cup cooked unsalted black beans, rinsed and drained
  • 1 cup cooked brown rice
  • 1/2 cup almond meal
  • 1/2 cup finely diced green onion
  • 2 1/2 tsp ground cumin
  • 1 tsp paprika
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/4 tsp chipotle powder (if you want to add some spice)

RECIPE OF THE WEEK: Spiced Lentil Soup

RECIPE OF THE WEEK: Spiced Lentil Soup
It’s soup season! This super easy recipe has some nutrient packed spices and the lentils will keep you full and are packed with protein!

Ingredients:
1 1/2 tablespoons extra-virgin olive oil
2 cups (280 grams) diced onion (1 medium/large)
2 large garlic cloves, minced
2 teaspoons ground turmeric
1 1/2 teaspoons ground cumin
1/2 teaspoon cinnamon
1/4 teaspoon ground cardamom
1 (15-ounce/398 mL) can diced tomatoes, with juices
1 (15-ounce/398 mL) can full-fat coconut milk