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

quick and easy dinners

Just in time for St. Patrick's Day!

No-Dye Healthy, Festive, Delicious and GREEN Recipes Just in time for St. Patty's Day!! 

Whether you have kids or not, St. Patrick's Day is such a fun excuse to get creative with your food by making it green.  Sure, you can go the easy route and buy green food coloring, but why put all those chemicals in your body when it can be SO easy to use fresh, nutritious ingredients and have the same effect? I have compiled a list of my favorite No-dye green recipes to celebrate this fun day!

MONDAY MOTIVATION: 5 Easy Steps to Eating Cleaner This Week

MONDAY MOTIVATION: 5 Steps to Eating Cleaner This Week

Another Monday has come and we are fast approaching summer! Get your body feeling it's best by trying these 5 simple steps to eat clean this week:

1 - Drink a glass of lukewarm lemon water first thing in the morning before you do anything else.  This will help to make your body more alkaline versus acidic to get you off on the right track for the day.  Helps with your metabolism, and digestion.

2 - Prep! Prep! Prep! Get your veggies chopped, roasted and packaged, wash and cut up fruit, marinade lean meats, and put together smoothie freezer bags so that you have everything at the ready when a craving hits!

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!  

  • 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: Easy Tomato Mozzarella Chicken

RECIPE OF THE WEEK: Easy Tomato Mozzarella Chicken

With all the craziness of the holidays, who has time for a complicated dinner? Here is a quick and easy recipe for Tomato Mozzarella chicken that is healthy and most importantly so simple and easy to make.  Serve it along side some whole wheat pasta or quinoa for a complete dish.

2 large chicken breasts
4 Tbsp olive oil
6 oz fresh mozzarella, sliced into 4 slices
1 cup cherry tomatoes, halved
fresh basil leaves

Pound out the chicken breasts until they are thinned out.

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.  

  • 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: Cauliflower Rice

RECIPE OF THE WEEK: Cauliflower Rice
The new craze recently seems to be all about cauliflower.  Here’s a simple recipe for cauliflower rice that is packed with flavor, but much lower in carbs than regular rice.  Let us know what you think!

1 large head cauliflower chopped into florets
3 tablespoons olive oil
1 medium onion, diced
2 tablespoons fresh parsley leaves, finely chopped
Juice of 1/2 lemon

Trim the cauliflower florets, removing stems. In 3 batches, break up the florets into a food processor and pulse until the mixture resembles couscous.

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!

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

RECIPE OF THE WEEK: Mexican Quinoa Burrito Wraps

RECIPE OF THE WEEK: Mexican Quinoa Burrito Wraps

Mexican food tends to have a bad rep for being unhealthy, but it can actually be quite the opposite with a few small changes.  This Mexican quinoa burrito wrap is packed with protein, important nutrients, healthy fats and will keep you feeling satiated and is very flavorful. 

Ingredients (serves 4-6):
1 cup cooked quinoa
15 oz. (1 can) black beans, no salt added, drained and rinsed
7 oz. roasted fresh corn or if frozen, thaw out
1 onion, chopped

Recipe of the Week: Roasted Peach and Gouda Grilled Cheese

RECIPE OF THE WEEK: Roasted Peach and Gouda Grilled Cheese
Who doesn’t love a grilled cheese? Add a little fruit and onions to your standard grilled cheese and put it on some whole grain bread and this kicked up grilled cheese is sure to be a hit with the whole family!

For the Peaches
2 large peaches, thinly sliced
½ large purple onion, thinly sliced
2 tablespoons honey
2 tablespoons olive oil
salt, to taste
1 tablespoon oregano

For the Sandwich
6 slices of 100% whole grain bread or sprouted grain bread

Recipe of the Week: Green Goddess Chicken Sandwiches

RECIPE OF THE WEEK: Green Goddess Chicken Sandwiches
Serve this at your next cookout and your guests will certainly not be missing the typical hamburgers and hot dogs!  The dressing on this is so rich and flavorful and packs a punch of healthy nutrients with the avocado and spinach. This one is a winner for sure!

  • 2 chicken breasts, cut crosswise in half and pounded to ½ inch thickness
  • Nonstick cooking spray or neutral oil
  • 1 teaspoon kosher salt, divided
  • ½ teaspoon ground black pepper