Entrees by Julie Morris

Spaghetti Squash with 3-Step Gourmet Herbed Marinara


Spaghetti Squash with 3-Step Gourmet Herbed Marinara

Trade in that nutrient-void pasta slopped with a jar of some name-brand red stuff for this fresh and flavorful natural meal. Mesquite and the sweet herb stevia lend a mild sweetness to balance out the acid undertones from the tomatoes, and plentiful fresh herbs bring this dish into the limelight. Served with spaghetti squash, this is a feel-good delicious dinner through and through.

2 lbs spaghetti squash (about one medium)
1 cups chopped onion
3 medium cloves garlic, minced
2 Tbsp coconut oil
3 cups deseeded and chopped tomatoes (about 5 medium)
¼ cup red wine
1/8 tsp green stevia,* or ½ tsp agave nectar
½ tsp mesquite powder (optional)
3 Tbsp chopped fresh oregano
2 Tbsp parsley, plus 2 Tbsp extra for garnish
¼ tsp sea salt
½ tsp black pepper

Prepare the squash:
Cut the squash in half, lengthwise. Place face down in a baking pan, and fill pan with a half inch of water. Bake at 350 degrees for 40 minutes.
While squash is cooking, make the 3 step sauce:
1. In a large sauce pan, sauté the onions and the garlic for about 5 minutes, or until the onions begin to become translucent.
2. Stir in all the other ingredients and bring to a boil. Reduce heat to low, and simmer for 20 minutes.
3. Place the sauce in a blender and puree until fairly smooth. Return the sauce to the pan, and keep at a low simmer until ready to be served.
When the squash has finished baking:
Remove from the oven and allow to cool for a couple minutes. Flip the squash over, and scrape the flesh with a fork to extract the angel-hair like strands from the shell.
To serve:
Place a mound of spaghetti squash on a plate and top with sauce as well as extra chopped fresh parsley for garnish. Or, combine the squash with the sauce directly in the pan and sauté for a couple minutes to reheat and remove any excess moisture.

Serves 2-3 as a delicious entrée.

*Do NOT substitute white stevia for the green in this recipe 1:1. White stevia is much sweeter than green. If you choose to use white stevia, add only a tiny touch to avoid over sweetening.

Portobello Burger Patty


Portobello “Burger” Patties

These plant-based patties are a little softer than a traditional burger, but their flavor and versatility is hard-core amazing. I love the satisfying element they provide to a meal, without being overloaded with fat or nuts. Plus, they look like “real” burgers too! They are ideal as “raw” dish (see method below), but feel free to use the cooked method if you are short on time — they are delicious and health-giving either way.

½ cup ground flax seed
¼ cup hemp seeds
2 Tbsp fresh-chopped parsley
½ tsp fresh chopped thyme
1 Tbsp flax oil or olive oil
1½ Tbsp nama shoyu (or soy sauce)
1 tsp pressed garlic
½ tsp black pepper
2 Tbsp nutritional yeast
1 tsp mustard (stone-ground brown mustard preferable)
¼ cup chopped walnut pieces
2 medium portobello mushrooms, broken into large pieces

Mix: In a food processor, combine all ingredients except walnuts and mushrooms, and process until well combined. Turn off the processor and add in the walnuts and mushrooms. Pulse just 3 or 4 times until the mushrooms are diced, but do not blend. Remove mixture from the processor and transfer to a medium bowl.
Raw method (best): On a texflex sheet, squeeze the mixture into 8 balls and flatten into patties on a sheet. Dehydrate for 10 – 12 hours at 115 degrees, then flip and transfer to a mesh sheet and “cook” for 2 more hours. These keep for several days wrapped and refrigerated, and can be reheated as needed.
*Cooked method: Saute the chopped mushrooms in a dry pan for 2 or 3 minutes to cook out some of the moisture. Follow the rest of the recipe to form burgers. To cook, squeeze the mixture into 8 balls (press firmly to compact) and form into patties. Over very low heat, oil the pan with 1 or 2 Tbsp coconut oil. Add the patties, and cook approximately 10 minutes on each side. Patties will remain soft on the inside, but utterly enjoyable.

Serving suggestions: try “protein style” on a salad with a mustard vinaigrette, in a collard green with avocado and vegetables, or in a wrap or bun of choice with all the trimmings.

Makes 8 patties

Healthy benefits: plant-based, gluten-free, cholesterol-free, high protein, healhty omega fats

©2009 www.JulieMorris.net

Fresh Fettucini Puttanesca

Fresh Fettucini Puttanesca

It should be noted that the dish in the above picture was consumed, with reckless abandon and in its entirety, immediately after being shot. A beautifully fresh, flavorful, and vibrant version of of the Italian classic; put this on your must-make list.

The Vega Antioxidant EFA Oil Blend has a fantastically rich, nutty taste (with even more fantastic health benefits), and is unquestionably my favorite oil to use in uncooked applications. You can find it in health food stores or order it directly through the VEGA link in the right-side column — but if laziness ensues (it happens, I know) by all means feel free use one of the oil substitutions mentioned in the recipe below. I will throw in here that the Vega oil in particular makes the fresh zucchini pasta unearthly good – I can eat a whole bowl a la carte.

For the fresh pasta:
4 large zucchini
1½ Tbsp Vega Antioxidant EFA Oil Blend (or use hemp oil or virgin olive oil)
pinch of sea salt

For the sauce:
1½ cups cherry tomatoes, quartered
1 tsp pressed garlic
4 tsp dulse flakes
3 Tbsp Vega Antioxidant EFA Oil Blend (or use hemp oil or virgin olive oil)
½ cup kalamata olives, pitted
4 sun-dried tomatoes
¼ cup fresh parsley, chopped
½ tsp red pepper flakes
¼ tsp sea salt

Soak: Place the sundried tomatoes in enough water to cover them, and soak for 45 minutes or until soft.
Make the pasta: Use a vegetable peeler to dispose of green skin on the zucchini, then peel long fettucini-like strips with the rest. Toss in oil of choice and sea salt until well coated, and set aside for 15 minutes to soften.
Make the sauce: Place all the sauce ingredients into a food processor, including the soaked sun-dried tomatoes. Pulse until just finely chopped, about 5 or 6 times.
Serve: Toss sauce with pasta and serve, sprinkling with extra parsley if desired.

Optional: If you have a dehydrator and a little patience, spread sauce on a teflex sheet before mixing with pasta, and dehydrate for an hour – deliciousness will result. Stir before combining with pasta, and serve warm.

NOTE: This sauce also works as a cooked recipe. Simmer on low heat for 3-4 minutes until just heated through, and serve with pasta of choice.

Serves 4

Raw, vegan, & gluten-free

©2009 www.JulieMorris.net

Cheesy Broccoli Bowl

Cheesy Broccoli Bowl


Cheesy Broccoli Bowl


I grew up on broccoli with cheese – my mother made it once a week. Such a delicious combo! Over the years I’ve turned her family classic into an even more eco-friendly and healthy modern dish . . . without sacrificing any of the flavor. This dairy-free and cholesterol-free version brims with calcium, iron and protein, while also complimented by all the wonderful antioxidants and polyphenols from the broccoli.

I like to serve this recipe “as is” (uncooked), enjoying the maximum nutritional potential of these great superfoods. If you’re craving a warm dish though, no worries — simply steam the florets lightly for a few minutes, then combine with the sauce.  Either way, the delicious cheesy flavor and addictive broccoli crunch will have you coming back for a healthy second round every time.

1 tsp Braggs Liquid Aminos
2 Tbsp raw tahini
1 Tbsp coconut oil, melted
1 Tbsp nutritional yeast
¼ tsp paprika
1/8 tsp garlic powder
1½ tsp lemon juice
3 cups finely chopped fresh broccoli florets
1 or 2 Tbsp hemp seeds
water, if desired


Stir: In a small bowl, mix the nutritional yeast, paprika, and garlic powder together. Stir in the tahini. Pour in the Braggs, lemon juice, and coconut oil and whisk thoroughly. If a thinner sauce is desired, add a little water, a tablespoon at a time.

Combine: Put the broccoli into a larger bowl and pour sauce on top. Toss until evenly coated (for best results, use your hands!) Sprinkle top with hemp seeds and serve. Keeps refrigerated for several days.

Serves 2

©2009 www.JulieMorris.net

Heavenly Baked Delicata Squash

Heavenly Baked Delicata Squash

Without a doubt, Delicata is my favorite squash. Its vibrant orange flesh, wonderfully sweet taste, melt-away texture, and small size (for easy slicing and fast baking) make it just about perfect in my book. Here, a touch of coconut oil lends a buttery flavor and enchanting scent, while a dash of seasoning draws out the flavors. This is truly simplicity at its best.

4 Delecata squash (preferably organic – as then you can eat the skin in addition to the flesh)
2 Tbsp + 1 Tbsp (divided) virgin coconut oil*
1 Tbsp dried oregano
1/2 tsp sea salt. or to taste
fresh cracked pepper to taste
1/2 cup water

Preheat the oven  400º
Cut off the ends of the squash and slice in half, lenthwise. Remove all seeds with a spoon, discard, and face all squash inside up. Rub 2 TBS coconut oil equally on inside of squash, sprinkle evenly with orgeano, sea salt, and pepper. Place squash face down on large baking tray, and pour 1/2 cup water in bottom of tray. Loosley cover the tray with aluminum foil or another tray, and bake for 45 minutes or until squash is very tender when prodded with a fork.
To serve, place squash face-up on serving plate, and drizzle with remaining tablespoon of coconut oil.

*note: coconut oil is solid at room temperature, but melts quickly. It does not matter whether the oil is solid or liquid in this recipe, though it may be easier to distribute when softened or melted.

©2009 www.juliemorris.net

Spicy Veggie “BLT”

While making my sandwich today, for some reason I had it in my head that I was creating a spicy plant-based spin on the classic BLT. Well, after eating it, I realized that perhaps this title was a little bit of a stretch. It is, however, totally satisfying– and absolutely qualifies for the the easy-healthy-delish category. So can we just agree to throw some air quotes around Spicy BLT and call it a day?

How spicy this ends up being is completely dependent on the heat level of the salsa used; I used the hot one of course. The “B” (aka bacon) is substituted with dulse strips: a seaweed with an excellent salty flavor just like bacon would provide, minus the unhealthy saturated fat and bad cholesterol.


2 sliced sprouted bread (I used Ezekiel Sesame), lightly toasted if desired
1/2 avocado, mashed
1-2 Tbsp fresh salsa (amount is dependent upon spice level)
1/4 cup dulse strips (or 1 1/2 Tbsp dulse flakes)
a couple of lettuce leaves


Assemble: Toast the bread if desired. Spread the avocado on one side, and salsa on the other. Distribute the dulse evenly atop of the avocado, stack with lettuce, and put the sides together. Boom. Spicy Sandwich Satisfaction.

Serves 1

©2009 www.juliemorrris.net

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