The mission of “Health and Nutrition” at Discovery UMC is to assist the community and our congregation in making healthy lifestyle changes through health classes, recipes and nutrition tips. Contact Julie Moon for additional information:

Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body.

1 Corinthians 6:19-20


Summertime into Fall is wonderful for eating healthy with all the delicious vegetables coming in. Stuffed green peppers are a great way to make a handy meal for lunch or dinner. I always make more than I need so there will be extras to freeze. You can make a vegetarian version by using a meat substitute.

Keep in mind that many vegetables, (not just peppers) are great vessels for stuffing. Onions, mushroom caps, tomatoes, zucchini, artichokes, potatoes, and the list is endless. A great tip for stuffing is to use some of the vegetable you clean out as the filler by cooking, then pureeing it to mix with your “stuffing”. Basmati rice, ricotta cheese make a great stuffing to add with your vegetables.

Remember the healthiest ingredients are those that don’t come with a label!

Stuffed Green Peppers

  • 8 large well rounded peppers
  • 4 cups cooked brown or basmati rice
  • 1 chopped onion
  • 2 tablespoons extra virgin olive oil
  • 1 pound sausage, or meat substitute
  • 2 teaspoons garlic powder
  • 1 can marinara-25 ounces, No added sugar
  • 2 cups shredded Swiss cheese

Cut each pepper across the top and clean out all seeds or fleshy rind. Steam the peppers with an inch of water, covered with foil to seal the pan in an oven for about 15-30 minutes on 350 degrees. Steam the peppers until they start to change color but can still hold their shape. Empty the water from the peppers and set them aside to cool.

Cook onion in extra virgin olive oil until soft. Add the meat substitute, cooking until the meat is browned. While heating, add the marinara sauce to the meat mixture, then add rice and combine. Put the peppers in a baking dish and add the filling to each pepper. Top each pepper with shredded cheese. Take the back of a spoon and press the cheese firmly into the meat mixture. You can store these covered in the refrigerator until you are ready to cook, then serve or they freeze well. Peppers will keep about 2 weeks in the freezer if sealed tightly. Cook for 20-30 minutes in 350° oven. Put 1/4 inch water in the bottom of the pan and cook uncovered. If peppers are frozen increase the cooking time.

TIP: Brown or basmati rice has a lower glycemic index than white rice, creating less of an increase in blood sugar. The rice with the highest glycemic index is jasmine rice (a type of white rice) frequently used in Chinese restaurants. White rice can spike your blood sugar very quickly causing you to feel hungry again when your blood sugar drops. So ask your favorite Chinese restaurant if they have brown or basmati rice.