Courtesy Health Coach Paola Henderson on Cup of Joe Caribbean

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2 cups cooked grains (brown rice quinoa, millet) or cooked minced meat

2/3 cup crushed almonds or walnuts

1 onion finely chopped

1-2 cloves garlic finely minced

4 celery stalks finely chopped

4 bell peppers (green red, or yellow) or 2 zucchinis

1/2 cup Parsley chopped

2 teaspoons olive oil or ghee

salt to taste

Grated cheddar cheese for top


  1. Sauté onion and garlic with oil for 1 minute.
  2. Add celery and sauté for 3 minutes.
  3. Mix with remaining ingredients, except peppers and crushed nuts.
  4. Preheat oven to 350 degrees F.
  5. Cut off tops of peppers and scoop out insides. If using zucchini, cut lengthwise and scoop out the centre.
    Steam peppers until slightly tender.
  6. Fill each vegetable shell with stuffing and top with crushed nuts or cheese.
  7. Place in casserole dish with 1/8 inch water, bake in oven for 30 minutes and serve.

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