A Trip to The Tropics: Coconut Cauliflower Bowls in a Pineapple Coconut Milk Sauce
Pineapple is one of my favorite fruits to snack on after a workout or eat as a dessert. It’s great for reducing inflammation, promotes tissue healing, and aids in digestion. The sweet tangy taste combines with coconut milk instantly transports me to a vacation mindset (queue piña coladas). This dipping sauce was the result of me having too much pineapple in the house and craving a tropical healthy dish.
I started with the 2 basic ingredients of what I put in a piña colada (pineapple & coconut milk) but then needed an extra kick to make it a sauce vs. a cocktail. I added a bit of tamari (GF soy sauce) and red pepper flakes that pair perfect with the coconut crunch of the cauliflower.
The dish is completely vegan & gluten-free. You can make this low-carb by subbing in cauliflower rice vs. the jasmine rice. You can use jumbo shrimp instead of cauliflower if you’d prefer a non-vegan route.
Coconut Cauliflower Bowls in a Pineapple Coconut Milk Sauce
Ingredients
Cilantro lime rice
- 1 cup jasmine rice or cauliflower rice
- 2 cups cilantro finely chopped
- 1 lime juice & to zest
- salt and pepper to taste
Coconut Cauliflower Bowls
- 1 head large cauliflower chopped into medium florets
- 1 cup nut coatings gf breadcrumbs
- 1 cup sweetened coconut shreds
- 1 tbsp garlic powder
- salt and pepper to taste
- 1 cup coocnut milk full-fat
- 2 tbsp tamari gf soy sauce
- 3 tbsp cornstarch
- 1 lime juiced
- 1/2 small yellow pepper sliced
- 1/2 small red pepper sliced
- 4 stalks green onions chopped
- avocado slices optional
Pineapple Sauce
- 1 cup pineapple chunks
- 1/2 cup coconut milk full fat
- 1 tbsp tamari gf soy sauce
- red pepper flakes to taste
Instructions
- Preheat heat over to 425F. Line a baking sheet with parchment paper.
- While oven is heating up, cook the rice as directed for 1 cup. Set rice aside once done.
- Blend all ingredients for the pineapple sauce together in a blender, taste as you go. Once done, place in fridge until ready to use.
- Set up a dredging station to coat the cauliflower florets. Add the gf breadcrumbs, shredded coconut, garlic powder, and a pinch of salt and pepper to one medium sized mixing bowl. In another medium sized mixing bowl, add the 1 cup of coconut milk, 2 tbsp of tamari, lime juice, and 3 tbsp corn starch. Whisk wet mixture together.
- Working one floret at a time, dip the floret in the wet mixing bowl first (the coconut milk and tamari mixture) and let the excess liquid drip off. Then dip the floret in the dry mixture (the bread crumbs & coconut flakes mixture). Lay down gently on the baking sheet lined with parchment paper. Repeat the same process until all florets are coated evenly and laid out on the baking sheet.
- Place cauliflower florets in the oven for 15-18 minutes until the are crispy and golden.
- While florets are cooking, slice bell peppers, green onions, and avocado if using. Set aside.
- In a mixing bowl, add the cooked rice, chopped cilantro, zest and juice of 1 lime, salt, and pepper. Stir until rice is coated. Taste as you go. Divide the rice mixture into 2 serving bowls.
- Divide the cauliflower florets into the 2 serving bowls on top of the rice (you can save extra pieces for leftovers). Add chopped bell peppers, green onions, and avocado. Drizzle over pineapple sauce or pour into a dipping bowl. Ready to serve!
