This wonderfully colorful dish is worlds apart from the beige, brown, and neon of processed Western foods. The yellow, green, and red peppers, mint green avocado sauce, white cauliflower rice, dusty pink pinto beans, and deep purple onion are the result of powerful phytochemicals like anthocyanins, lycopene, chlorophyll, lutein, and carotenoids, all of which fight in inflammation in the brain and help grow connections among neurons. The cauliflower rice provides a low-glycemic alternative to white rice.


Stuffed Peppers Topped with deliciousness

Stuffed Peppers Topped with deliciousness


  • For the peppers
  • 4 large red, yellow, or orange bell peppers, or one of each halved lengthwise, and seeds removed
  • For the cauliflower rice
  • 1 head cauliflower
  • 1⁄2 tablespoon EVOO
  • 1 cup red, white, yellow, or green onion, diced
  • 3 cloves garlic, minced (optional)
  • 1⁄4 teaspoon each sea salt and black pepper, plus more to taste
  • 1 15-ounce can pinto beans, rinsed and drained
  • 2⁄3 cup salsa, plus more for serving (see recipe below, or
  • buy a ready-made chunky salsa)
  • 2 teaspoons cumin powder 2 teaspoons chili powder
  • 2 to 3 tablespoons lime juice
  • Optional toppings
  • Avocado Dressing (see recipe below)
  • Cilantro, chopped
  • Red onion, diced
  • Lime juice, fresh
  • Hot sauce
  • For Avocado Dressing
  • 2 small ripe avocados
  • 2 cups chopped cilantro
  • 1 teaspoon apple cider vinegar
  • 1 small garlic clove
  • 5 small limes, juiced
  • 1⁄2 teaspoon sea salt
  • 1⁄2 teaspoon cumin, optional
  • 1⁄4 cup water, to thin
  • For Salsa
  • 1 pound or about 2 cups chopped tomatoes
  • 1⁄2 white onion or about
  • 1⁄2 cup, chopped
  • 2 to 3 garlic cloves, minced
  • 1 jalapeño pepper, seeded and diced
  • Juice of one lime
  • 1⁄2 cup cilantro, chopped
  • 1⁄2 teaspoon salt


  1. Preheat oven to 375°F and set out a 9 × 13-inch baking dish or rimmed baking sheet. Lightly brush halved peppers with EVOO. Set aside.
  2. Prepare cauliflower rice. Wash a large head of cauliflower and remove its greens. Then shred the cauliflower. If using a box grater, cut the cauliflower head into four pieces and use the larger grating side (the side commonly used for cheese) to grate the cauliflower into the size of rice. Do not grate the stem. This can also be done in a food processor with the grater attachment.
  3. Then heat a large rimmed skillet over medium heat and add EVOO, onions, garlic (optional), and a pinch of salt and pepper. Sauté for 1 minute, stirring frequently to prevent browning. Then add cauliflower “rice” and sauté for 2 to 3 minutes. Next add the pinto beans, salsa, cumin, chili powder, lime, salt, and pepper. Adjust the seasoning as desired. Stir thoroughly and then cover, steaming the rice for 1 minute. Remove from heat. Transfer the mixture to a bowl and set aside.
  4. Take the halved peppers and place about 1⁄2 cup of the mixture into each, or until the peppers are stuffed to the rim. Place the pepper boats in the baking dish and cover tightly with foil. Bake for 30 minutes, then remove foil, increase heat to 400°F, and bake for another 15 minutes, or until peppers are soft and the edges are slightly golden brown. Serve with Avocado Dressing, cilantro, onions, lime juice, and hot sauce.
  5. To prepare avocado dressing: add all ingredients except for water to a blender or food processor and mix thoroughly. Add only enough water to encourage blending. Taste and adjust seasonings as needed, adding more lime, salt, and/or cumin.
  6. To prepare salsa: Mix everything in a bowl and let sit for about 20 to 30 minutes for maximum flavor. Optional: Pulse all the ingredients two to three times in a food processor for a smoother consistency.

Mind Kind recipes are developed by Dr. Ayesha Sherzai, a practicing neurologist with a culinary and nutrition background. Each recipe is crafted to provide optimum taste, convenience, and health benefits.

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