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–+ servings
Pineapple Cauliflower

Savory Pineapple Cauliflower: A Sweet, Crunchy Delight

This Pineapple Cauliflower recipe transforms cauliflower into a sweet and sticky delight, perfect for any meal.
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Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Appetizers
Cuisine: Vegetarian
Calories: 150
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Coating
  • 1 head Cauliflower Use pre-cut florets for ease.
  • 1/4 cup Milk of Choice Any dairy or plant-based milk.
  • 1/4 cup Fine Cornmeal Almond flour is a great gluten-free option.
  • 2 tsp Oil or Fat-Free Spray Can also use 1 tbsp agave for sweetness.
  • 1 tsp Salt Sea salt is recommended.
  • 1/2 cup Fine Breadcrumbs Optional, for additional crunch.
For the Sauce
  • 3/4 cup Pineapple Juice Both canned or fresh juice work.
  • 2 tbsp Apple Cider Vinegar or White Vinegar Adds acidity.
  • 2 tsp Minced Garlic Fresh garlic is preferred.
  • 1/4 tsp Powdered Ginger Use freshly grated ginger for vibrancy.
  • 1 tbsp Cornstarch or Arrowroot Powder Thickens the sauce.
Optional Ingredients
  • Whole Pineapple Optional, hollowed out can serve as a bowl.
  • Sesame Seeds Optional garnish, consider toasting.

Equipment

  • oven
  • mixing bowl
  • baking sheet
  • Medium saucepan

Method
 

Step‑by‑Step Instructions
  1. Preheat your oven to 425°F (220°C) to ensure even roasting.
  2. Toss cauliflower florets with 2 teaspoons of oil or a fat-free spray in a large mixing bowl.
  3. Add 1/4 cup of milk, 1/4 cup of fine cornmeal, and 1 teaspoon of salt to the coated cauliflower. Mix well.
  4. Spread the coated cauliflower on a parchment-lined baking sheet.
  5. Bake in the preheated oven for 35-40 minutes, tossing halfway through.
  6. In a saucepan, whisk together 3/4 cup of pineapple juice, 1/4 teaspoon of salt, 2 tablespoons of vinegar, 2 teaspoons of minced garlic, and 1/4 teaspoon of powdered ginger.
  7. Gradually mix in 1 tablespoon of cornstarch, cooking until thickened (3–5 minutes).
  8. Toss the roasted cauliflower with the thickened sauce.
  9. Serve immediately, optionally in hollowed-out pineapple boats and garnished with sesame seeds.

Nutrition

Serving: 1servingCalories: 150kcalCarbohydrates: 20gProtein: 3gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 1gSodium: 300mgPotassium: 450mgFiber: 3gSugar: 4gVitamin A: 100IUVitamin C: 50mgCalcium: 40mgIron: 1mg

Notes

Store leftovers in an airtight container for up to 4 days. Reheat in the oven at 350°F (175°C) for 10-15 minutes until crispy.

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