Newsletter #53: 👩🍳 My 5 FAVORITE easy recipes from Good Energy!
Friends! It’s been a few weeks since I’ve shared any food related content, so I wanted to give you something very special: my 5 FAVORITE recipes from Good Energy! These are simple, delicious recipes I make on repeat for me and my husband. Enjoy!!
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1. 🌮💚 Spinach-Chickpea Wraps
Say hello to your new go-to, all purpose wraps and tortillas! I use these for breakfast tacos, lunch wraps, or cut them up into triangles to use with dips! These refrigerate really well and can hold a heavy amount of filling without breaking!
YUMMMMMM!!!!
Makes 2 wraps
Ingredients
½ cup chickpea flour
¼ cup cassava flour
1 cup baby spinach, tightly packed
3 or 4 fresh basil leaves
¼ teaspoon sea salt
Extra-virgin olive oil, as needed
Instructions
In a blender, combine the chickpea flour, cassava flour, spinach, basil, salt, and 1 cup of water. Blend on high speed for 30 seconds, or until smooth and vibrant green.
Heat a medium cast-iron skillet over medium heat. Pour ¼ cup of the batter into the heated skillet. Rotate the skillet in a circular motion to spread the batter, similar to making a crepe. Cook for 1–2 minutes on each side, or until the wrap is pliable. If the batter sticks, use a few drops of olive oil to grease the pan. Repeat until all 6 wraps are made.
💡 Pro-tip: I often have 3-4 pans going at the same time on all my burners to make the wrap-cooking go faster!
Storage Tips
The wraps can be prepared in bulk and stored in the freezer for up to 3 months. To reheat, warm them in a dry pan over medium heat for 30 seconds on each side, or until warm and pliable.
2. ☀️🍳 Summer Bounty Frittata
I think frittatas are one of the easiest ways to get a ton of protein and veggies in at breakfast… and you can slip in MORE veggies simply by blending the eggs with a bunch of spinach and herbs in a blender! And, by slipping in some riced cauliflower in this recipe, you get even more bulk and nutrition. INSTANT upgrade, and more colorful! This recipe is just a base to get you started… you can swap in any vegetables you like, any cheese you like, any herbs you like, etc! Frittatas are also great because you can make them on the weekend and eat them all week long.
Birthday frittata I made for my husband! 🦜 🍳
Makes 4 servings
Ingredients
6 large eggs
2 cups baby spinach, tightly packed
¼ teaspoon sea salt, plus more as needed
1 tablespoon extra-virgin olive oil
1 medium leek, white and light green parts, thinly sliced and thoroughly rinsed
1 small zucchini, halved lengthwise and cut into ½-inch cubes (about 1½ cups)
1 cup fresh cauliflower rice
Freshly ground black pepper
2 tablespoons chopped fresh dill, plus more for garnish
1 cup grape tomatoes
2 ounces feta cheese, crumbled (optional)
Instructions
Preheat the oven to 350°F. Place the eggs, spinach, and salt in a blender. Cover and blend for 30 seconds, or until the mixture is thoroughly incorporated and bright green.
In a 10-inch cast-iron skillet, heat the olive oil over medium heat. Add the leeks and cook for 3 to 4 minutes, or until just beginning to soften. (Note, if you have a larger cast-iron skillet, you can simply increase the number of eggs and veggies).
Add the zucchini and cauliflower rice, then season with salt and pepper to taste. Cook for 4 to 5 minutes, or until the zucchini is tender-crisp and golden brown. Sprinkle with the chopped dill.
Pour the egg mixture into the skillet with the vegetables. Tilt the skillet to evenly distribute the eggs around the zucchini mixture. Top with the tomatoes and feta crumbles, if using, then transfer the skillet to the oven. Bake for 13 to 15 minutes, or until the eggs are set and firm to the touch in the center.
Storage Tips
Store in an airtight container in the refrigerator for 3 to 4 days.
3. 🥦🍣 Cauliflower Rice Hand Rolls
I think of these cauliflower rice hand rolls as a REALLY simple way to make something the feels like sushi, but you can used canned salmon instead!
Makes 2 servings
Ingredients
🐟️ Spicy Salmon
1 (6-ounce) can wild salmon, drained and flaked with a fork
1 tablespoon avocado oil mayonnaise (I love Primal Kitchen or Chosen Foods)
1 pinch crushed red pepper flakes (optional)
Sea salt and freshly ground black pepper, to taste
🍚 Cauliflower Sushi Rice
½ large head cauliflower, leaves removed
1 teaspoon extra-virgin olive oil
Sea salt, to taste
1 teaspoon rice wine vinegar
1 tablespoon sesame seeds
2 teaspoons ground flaxseeds
🥣 Miso-Tahini Sauce
1 tsp honey
3 tablespoons tahini
1 teaspoon tamari
1 teaspoon red miso
2 teaspoons rice wine vinegar
1 garlic clove, minced
1 teaspoon freshly grated ginger
🍽️ For Assembly
3 to 4 roasted nori sheets, cut into quarters (or for extra simplicity, buy the organic Seaweed snack packs made with avocado oil which are almost the perfect size!)
1 ripe but firm Hass avocado, halved, pitted, peeled, and sliced
1 small cucumber, diced
Instructions
Make the spicy salmon: In a medium bowl, mix the salmon, aioli, and red pepper flakes (if using) until well combined. Season with salt and black pepper to taste. Set aside.
Make the cauliflower rice: Coarsely chop the cauliflower florets and stems. Place them in the bowl of a food processor and pulse until the pieces are approximately the size of grains of rice. (Note: You can use organic frozen riced cauliflower in a pinch, but using fresh cauliflower rice makes it less watery). In a medium saucepan with a lid, heat the olive oil over medium heat. Add the cauliflower rice and season with salt to taste. Mix well. Cover the pan, reduce the heat to low, and steam for 4 to 6 minutes, or until softened.
Make the cauliflower sushi rice: In a separate bowl, mix together the warm cauliflower rice, vinegar, sesame seeds, and flaxseeds. Set aside.
Make the miso-tahini sauce: In a miniature food processor, blend together the tahini, tamari, miso, honey, vinegar, garlic, and ginger. Thin with 1 to 2 tablespoons of water, or until the dip is just pourable.
To assemble the hand rolls, top a sheet of nori with some cauliflower rice, spicy salmon, sliced avocado, and cucumber. Wrap and serve with miso-tahini sauce.
4. 🥩🥦 Pork and Cauliflower Fried Rice
We LOVE this recipe for an easy dinner!!! I often double the sauce for extra flavor.
Makes 2 servings
Ingredients
1 tablespoon plus 1 teaspoon tamari
1 tablespoon rice wine vinegar, plus more for serving
1 tablespoon almond butter
3 garlic cloves, minced
½ pound ground pork
Sea salt and freshly ground black pepper
2 cups diced cremini mushrooms
3 cups fresh cauliflower rice (about 10 ounces)
1 carrot, diced
½ medium red onion, diced
2 cups chopped kale
2 large eggs, beaten and lightly seasoned with salt and pepper
2 scallions, green and white portions, thinly sliced
Instructions
In a small bowl, whisk together the tamari, vinegar, almond butter, and garlic. Set aside. (Note: for ease you can do this in a mini-food processor as well).
Heat a large skillet over medium-high heat. Add the ground pork and cook, breaking up large lumps with a wooden spoon, for 5 to 7 minutes, or until golden brown. Season with salt and pepper to taste.
Add the mushrooms and cook for 4 to 5 minutes, or until tender and golden brown. Add the cauliflower rice, carrot, onion, kale, and the tamari-vinegar mixture. Cook for 2 to 3 minutes, or until tender-crisp.
Make a small well in the center of the skillet ingredients and add the beaten eggs. Gently scramble the eggs for 2 to 3 minutes, or until just set, and then combine with the cauliflower rice mixture. Remove from the heat.
Garnish with sliced scallions and a few shakes of vinegar to taste.
5. 🥕🥣 Smoky Carrot-Harissa Dip
This is like a smokey, flavorful carrot hummus! I LOVE this dip!! It’s so colorful and full of FLAVOR.
Makes 4 cups of dip
Ingredients
2 pounds carrots, chopped
½ teaspoon caraway seeds
1 teaspoon cumin seeds
¼ cup harissa paste
1 teaspoon smoked paprika
2 garlic cloves
½ cup cashews
2 tablespoons extra-virgin olive oil, plus more for drizzling
2 teaspoons red wine vinegar
Sea salt and freshly ground black pepper
Instructions
Fill a wide pot with 2 inches of water. Set a steamer basket in the pot, then bring the water to a simmer over medium-high heat. Add the carrots to the basket and cover. Steam for about 10 minutes, or until tender.
While the carrots steam, add the caraway and cumin seeds to a small dry pan over medium heat. Toast, moving the spices frequently, for 2 to 3 minutes, or until fragrant. Using a mortar and pestle, a spice grinder, or a clean coffee grinder, coarsely grind the caraway and cumin seeds.
In the bowl of a food processor or a high-speed blender, add the carrots, cumin and caraway seeds, harissa paste, paprika, garlic, cashews, olive oil, vinegar, salt, and pepper and blend until thoroughly combined. Drizzle with olive oil and serve with choice of herbed flax crackers and seasonal crudités.
I hope you LOVE these recipes! With good energy 💓
Dr. Casey
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👀 In Case You Missed It
📚️🚨 New cookbook alert! Shred Happens: So Easy, So Good: 100+ Protein-Packed Mediterranean Favorites with a Low-Carb Twist
My inspiring friend Arash Hashemi came out with his first cookbook TODAY! Every recipe he posts on Instagram (@shredhappens) to his over 4 million followers is DROOL-WORTHY and simple, and they helped him lose over 100 pounds! 🤯 Please support Arash and treat yourself to this INCREDIBLE cookbook filled with high-protein, low-carb, veggie-filled dishes!
📚️🚨 New book alert! Good Stress by Jeff Krasno with Schuyler Grant
Another must-have new book… Commune’s Jeff Krasno and Schuyler Grant are coming out with a new book, Good Stress: The Health Benefits of Doing Hard Things! I have always loved Jeff’s writing, which blends humor, inspiration, practicality, and philosophy — so I know this book is going to stand out as a very special one in your health journey.
About the book and Jeff’s story below 👇️
“5 years ago, I suffered from chronic fatigue, brain fog, insomnia and excess weight around the middle. Sadly, this didn’t make me extraordinary. It made me an average American. Then, I popped a CGM on my triceps to discover I was pre-diabetic (like 50% of US citizens). This rude awakening propelled me on a quest to figure out why we are so sick. After 500 interviews and a ton of me-search, here’s what I found: Chronic disease is the result of chronic ease!
We’ve engineered our life for convenience and comfort at every turn and it’s hijacking our biology. A surfeit of nutrient-deficient calories, sedentary desk jobs, temperature neutrality, exposure to screens, separation from nature and cushy shoes and sofas have rendered our adaptive mechanisms … maladaptive. But there is a solution: GOOD STRESS.
The deliberate application of the right dosage of stress confers an unbelievable arrays of health benefits! In this book, I share with you the 10 protocols of GOOD STRESS, the practices that I used to lose 60 pounds, reverse my pre-diabetes and find vibrancy.”
Pre-order Good Stress here. It comes out in just a week!
📚️ Good Energy featured in Entrepreneur
Good Energy was featured in this listicle by Entrepreneur. So honored to have been included in this incredible list of authors and books!
Read the full article here.
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