Thank you to everyone that was able to make it to our first annual Wellness Camp yesterday! It was very rewarding to serve so much of the WSU Spokane campus during our first annual event, and I hope that those who came felt refreshed and more productive the rest of their day. At the Wellness Camp we did demo the cauliflower fried rice recipe that was featured in last week’s blog article, which everyone was amazed by once they tried it. 

So to keep the wonder of the cauliflower rice going, this week I would like to introduce to you a different way you can enjoy this healthy grain substitution! A good tip to add that we discussed while demoing yesterday, is keep in mind you don’t need a food processor or a labored amount of time to grate your cauliflower. Several stores now sell cauliflower rice already done, examples I heard yesterday were mainly Trader Joes and Costco. So next time you’re out shopping pick up a bag for an even easier dinner with this recipe.

Makes: 4 Servings


Cauliflower Rice

  • 1 Cauliflower Head, grated to rice consistency
  • 1 Tbsp Extra Virgin Olive Oil
  • 3 Cloves of Garlic, minced
  • 1 Cup Onion, diced
  • Salt and Pepper to taste


  • 4 Lrg Red, Yellow or Orange Bell Peppers, halved, seeds removed
  • 15 oz Can Black Beans, rinsed & drained
  • 2/3 Cup salsa, plus any extra you want for serving
  • 2 tsp Cumin
  • 2 tsp Chili Powder
  • 3 Tbsp Lime Juice
  • 1/4 tsp Sea Salt and Black Pepper (each)
  • 1 Tbsp High Heat Oil (can be avocado oil, grape seed oil, or refined coconut oil)


  1. Preheat the oven to 375 degrees F and set out a 9 x 13 inch baking dish. Lay out halved peppers and brush with a high heat oil (such as avocado or refined coconut oil).
  2. Prepare the cauliflower rice by using a food processor, cheese grater or just buying it already pre-done from the store. Set aside.
  3. In a skillet over medium-high heat, add oil. Once oil is heated add garlic, onion, salt and pepper. Stirring frequently, saute for 1 minute and add the cauliflower rice, mixing all ingredients evenly. Put lid over the pan and steam for 1 minute.
  4. Transfer the mixture into a large bowl and add the rest of the ingredients. Mix thoroughly and taste to adjust for any additional seasonings desired.
  5. Add the mixture to the peppers so they are fairly stuffed. Cover the dish with aluminum foil and put in the oven to bake for 30 minutes.
  6. After 30 minutes, remove from oven, increase heat to 400 degrees F and bake for another 15 – 20 minutes or until peppers are slightly browned.
  7. Serve with any toppings you wish! Some suggestions might include avocado, hot sauce, cilantro, lettuce or tomatoes.

Nutritional Information: Calories 207 / Fat 4.9 / Saturated fat 0.7 g / Carbohydrates 35 g / Sugar 10 g / Fiber 10 g / Protein 9 g