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Pineapple and cauliflower 'rice' salad recipe

Pineapple and cauliflower 'rice' salad recipe


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  • Recipes
  • Dish type
  • Salad
  • Curry salad

Try this vegan, gluten free pineapple and cauliflower 'rice' salad flavoured with curry powder, fresh basil, red onion, cashews and avocado. It looks lovely if you serve it in the empty pineapple skin.

4 people made this

IngredientsServes: 2

  • 1/2 fresh pineapple
  • 1 head cauliflower, broken into florets
  • 50g broccoli florets, or to taste
  • 40g cashews
  • 1/4 red onion, roughly chopped
  • 10 leaves Thai basil
  • 1/2 lime
  • Himalayan pink salt to taste
  • 1/2 teaspoon curry powder, or to taste
  • 1/2 avocado - peeled, pitted and diced

MethodPrep:40min ›Ready in:40min

  1. Scoop flesh out of the pineapple half. Dice pineapple flesh and transfer into a bowl; add remaining juice. Reserve the empty pineapple skin for serving.
  2. Cut cauliflower florets into smaller pieces. Place 1/2 of the pieces into a food processor and pulse until finely chopped. Transfer the cauliflower 'rice' to the bowl with the pineapple. Repeat with remaining florets.
  3. Pulse broccoli florets, cashews, red onion and basil in the food processor until finely chopped. Add to the pineapple-'rice' mixture. Squeeze in lime juice; add salt, curry powder and mix very well.
  4. Spoon the cauliflower 'rice' into the reserved pineapple skin. Top with avocado and more whole cashews, if desired.

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Thai Cauliflower Rice Salad (Whole30!)

A Thai cauliflower rice salad that makes for the perfect side dish during your Whole30. It's full of nutrient dense vegetables, fresh herbs and a touch of fruit. This healthy and delicious salad is grain free, dairy free, paleo and Whole30 compliant.

With summer basically here, I knew it was time to start incorporating more Whole30 recipes into my arsenal. I've been a big fan of making cauliflower rice dishes for quite some time now.

I love the fact it's so nutrient dense and keeps you feeling full without having all of the carbohydrates that regular rice has. In fact, the recipe I created for

Paleo & Whole30 Fried Cauliflower Rice proves to be one of the most popular recipes on my entire site.

The dressing for this dish is made with creamy, roasted cashews and plenty of fresh lime juice to take it up a notch.

The Thai curry paste and coconut aminos in the dressing are true standouts. You are going to feel like you should be eating this cauliflower rice salad from some sort of tropical island.

Seriously. Wouldn't that be nice??

I've teamed up with the awesome folks at Taylor Farms to bring you the star of this dish: cauliflower pearls.

I love the size of the pearls as they are a bit larger than the bags of cauliflower rice I've used.

When they are cooked over low heat, they do not break down and become mushy at all. Because of their shape and size, they hold up very well and make the perfect base for this cauliflower rice salad.

You can chop up some fresh cauliflower if you'd like instead. You will need about 2 large heads to get the same amount shown in this recipe.

More like this:

I know I am going to want more Whole30 compliant dishes like this on hand for our postpartum journey. We were told many times by other new parents how helpful it is to have a meal train in place for after the baby comes.

Unfortunately, we live far from close friends and family, so we don't think this is going to be an option for us. Instead, Tim has already offered to do plenty of cooking and cleaning while I spend the majority of my time resting and breast feeding.

Luckily, Tim is a VERY good cook. I'll be handing him the recipe for Thai cauliflower rice salad for sure.

The dressing I made for this recipe is the same sauce I used for these lettuce wraps last year. When I was developing this recipe, it dawned on me how wonderful of a combination the two would make!

I can envision myself letting our baby girl try this salad when we start incorporating solid foods. It has so many nutrient dense ingredients, and I'd feel confident and excited in letting her try it.

I'm always one to incorporate fresh herbs into salads. I feel like it's a complete game changer in flavor town, so don't be shy with the parsley.

You can choose to add basil and mint as well if that tickles your fancy. I know those flavors would fuse well with the rest in this dish.

Be sure to add Thai cauliflower rice salad into your weekly meal rotation whether or not you are conquering a Whole30.

It's got all of the flavor and nutrition to boot. Let's get to cookin', shall we?!

This post is sponsored by the lovely folks at Taylor Farms. Thank you for allowing me to continue creating such incredible content by supporting relationships with incredible brands and companies that The Movement Menu enjoys working with! Opinions will always remain 100% my own!


The Versatility of Cauliflower

If you have read any of my other posts where cauliflower is featured as a main ingredient you will have heard me talk about its nutritional generosity. If you haven’t, and you are interested in all that cauliflower has to offer nutritionally, then hop on over to my Cauliflower “Egg” Salad post. Its benefits don’t stop there. As it turns out, cauliflower is quite diverse and can be a key ingredient in making a variety of plant-based dishes.

In addition to making a delicious substitute for eggs in egg salad, I have used it to make an Italian favorite Creamy Vegan Alfredo (GF and no nutritional yeast) and a traditional Cajun/Creole dish Eggplant Cauliflower Dirty “Rice” (GF, V).

Now, I am adding one of my favorite Mexican recipes to the list with Black Beans and Cauliflower Rice. The black beans offer plant-based protein, high fiber and are an excellent source of iron and antioxidants. What a winning combination these two are!

Black Beans and Cauliflower Rice – Sauteing Vegetables


16 Creative Cauliflower Recipes The Whole Family Will Love

The cauliflower craze is sweeping the South, and we're totally on board. Although the fluffy white vegetable is often compared to broccoli, cauliflower stands out with its delicate taste, soft texture, and versatility. An excellent absorber of herbs, oil, and spices, this fibrous vegetable is a fresh, nutrient-rich alternative to many starch ingredients. If you&rsquore crazy for cauliflower, then it&rsquos time to get crafty. There are so many different ways this veggie can be incorporated into your daily dishes. Swap out potato chips with roasted cauliflower, or pair roasted chicken with steamed cauliflower. Whether you prefer to steam or sauté, you&rsquoll never tire of the different ways to dress up this veggie. Try riced cauliflower for an easy side dish that is lower in carbs. Not sure where to start? Take a look at our favorite cauliflower recipes, and you'll be cooking with cauliflower in no time.


What to Serve with Spicy Pineapple Cucumber Salad

This tasty salad would make a great side dish to something like Coconut Chicken Strips, Baked Ginger Salmon, Soy Marinated Tofu Bowls, or Easy Orange Chicken.


Pineapple and cauliflower 'rice' salad recipe - Recipes

This yummy rice salad is seasoned with a sushi-style dressing - sweet, tangy vinegar. It's packed full of nutritious red kidney beans, red onion, broccoli, pineapple and pomegranate, then loaded back into pineapple shells for serving.

This recipe makes two extremely generous portions at 7pp/approx.420kcal each or four smaller portions at 4pp/ approx.210kcal each.

(For 2 large or 4 small portions)

120g rice/Two 62.5g sachets Uncle Ben's rice

(I always use Uncle Ben's boil-in-the bag rice as it's already in individual portions).

100g tinned red kidney beans

2 tablespoons seasoned rice wine vinegar

(This is the brand I use, but if you can't get it, simply season some rice vinegar with a little artificial sweetener and pepper to your personal taste).

Put the rice on to cook. While it boils for 10 minutes, prepare the pineapple and other vegetables.

Start by cutting off the top stalk and the base end.

If you are making two portions, cut the pineapple in half. If you are making 4 portions, cut each half again to make 4 chunky slices.

Run a really sharp knife around each slice to release the fruit. I find this is an easy way to cut pineapple anyway, with very little waste. It gives a lovely, clean edge.

You will only need half the fruit for this recipe, so pop half in the fridge.

If you are making the salad in advance, put the pineapple shells into a bag and store in the fridge until you need them.

Dice the remaining half of the fruit, discarding the woody central stalk.

Rinse the tinned red kidney beans thoroughly under running water to remove any foamy liquid.

Chop the broccoli and dice the onion.

For the last 3 minutes of the rice cooking, add the broccoli to the same water. This saves on pans! Once cooked, run plenty of cold water through the broccoli and rice to stop the cooking process. Drain well.

Measure the vinegar into your mixing bowl/s. I always use 2 bowls so that I can allocate the ingredients accurately.

Mix the cooked rice into the vinegar and coat thoroughly before adding the other ingredients. This will ensure that the flavour really seeps into the rice.

Weigh the kidney beans accurately into the salad. 50g per portion for two portions,or 25g per portion if making four.

Mix all the other ingredients into the salad and season to your personal taste. Add some fresh or dried chilli of you like a salsa kick, or pepper for a pungent flavour. I love dried chopped garlic but add some fresh, crushed garlic if you prefer.

If you like, add a squeeze of lemon or lime juice.

All that remains is to place a pineapple shell on each serving plate.

. and load up until they are cram-packed with the salad. Top with a sprig of fresh basil.


Thai Pineapple Fried Cauliflower Rice

If Olivia or Asheley gets their way on takeout night, it is usually pizza. If I get control over the decision making, we’re 100% getting Thai food. I always enjoy trying something new on the menu… it’s an exciting way to experience unfamiliar flavors. Of course, though, I have my heavily trusted go-to order when I want one of my tried and true classics from the local restaurant: pad see ew with a side of coconut rice OR pineapple fried rice. Well, usually it’s not “or”… it’s “and”.

Pad See Ew AND the Pineapple Fried Rice.

Yes, I’m a bit of a fatty when it comes to ordering food (having too much takeout is way more acceptable than not having enough), but for me Pineapple Fried Rice is 100% the perfect sharing dish at the dinner table. Everyone tries a little bit of it when I bring it home and everyone always loves it (even those picky eaters that swear they don’t like Thai food).

Lately Olivia has been on a huge broccoli kick. Naturally, I took that and ran with it, and now have expanded her to also loving white broccoli (i.e. cauliflower). Side note… Olivia now does know it (and loves it) as cauliflower, but when introducing it to my stubborn little toddler, I knew white broccoli would have a much higher chance of succeeding.

She can’t get enough cauliflower. I roast it. I add it soups and stews. And lately, I’ve been making it into rice, like for these Healthy Cauliflower Rice Burrito Bowls. Then one recent weeknight I got home after a long day of work and taking Olivia to toddler dance class, and I was really in the mood for Thai takeout. I was definitely not getting back in the car after just getting home and we are trying to keep things a bit healthy around here, so I took a look in the freezer and pantry. Light bulb moment. I think I could pull off Thai Pineapple Fried Cauliflower Rice at home!

And that’s the beauty of this dish. You can make it with most pantry and fridge/freezer staples you already have in the house, and if you’re well-stocked like me (Asheley would claim I may be a wee-bit over stocked), you probably already have everything you need.

And you know what? We were all happy that night at the dinner table. I got my Thai flavors, Olivia got her cauliflower, and Asheley got her cashew fix. The last two weeks she’s had the weirdest pregnancy cashew craving ever. She’s gone through like $35 in cashews. Help me.

Did I mention this Thai Pineapple Fried Cauliflower Rice only takes about 15 minutes to whip together and uses just ONE pan? Yeah, I know. AMAZING.

Let’s break down just how simple this recipe is to get from your pantry and onto the table:

  • grab a big skillet or wok and heat up some Lee Kum Kee Pure Sesame Oil
  • saute a thinly sliced onion and then heat up some of that frozen vegetable medley you had stashed in your freezer
  • crack in 3 eggs and stir to scramble them up
  • stir in some frozen riced cauliflower* along with a few other pantry staples: Lee Kum Kee Soy Sauce, fish sauce, brown sugar, garlic powder, turmeric (this is what gives it that awesome golden color), and coriander
  • add canned pineapple, chopped scallions, and roasted cashews
  • top with Lee Kum Kee Sriracha Chili Sauce and cilantro
  • DEVOUR

*you totally can just buy a head of cauliflower and chop it into rice-sized kernels in a food processor. I’ve done it. It’s great, but it’s messy. It’s way easier to buy some frozen riced cauliflower and stock up in your freezer for quick weeknight meals like this Thai Pineapple Fried Cauliflower Rice.

Let’s review… ONE pan, only about 15 minutes of cooking time, and barely and prep needed! This is such a great way to use up frozen veggies in the freezer (feel free to customize with whatever you have on hand!), and it’s a healthy vegetarian meal that you can feel good about serving your family. Best of all, the big and bold flavors in this Thai Pineapple Fried Cauliflower Rice makes it feel like a hearty and satisfying dinner!

All of this wouldn’t be possible, though, without help from Lee Kum Kee Soy Sauce! Lee Kum Kee makes it easy for people to enjoy authentic, restaurant-quality Asian tastes and flavors at home through its delicious line of savory Asian sauces and condiments!

Lee Kum Kee has a wide range of great-tasting authentic Asian sauces and condiments, and I easily found all three of these items at my local grocery store in the Asian foods aisle!


Betty Jean Lee, Portland's go-to person for Chinese food information, concocted this to accommodate a low-carb diet. She's fried a lot of rice in her time, and this dish is easy, quick, basic, nutritious and, best of all, tasty.

2 tablespoons canola or coconut oil

1 16-oz. package fresh riced cauliflower (or thawed frozen riced cauliflower)

1/2 to 1 cup leftover shrimp, chicken, ham or pork (optional)

1/3 cup drained crushed pineapple (optional)

3 green onions, white and green portions, chopped

Heat the oil in a large frying pan or wok. Add the eggs and cook briefly, then set aside.

To the pan, add the onion, cook 20 to 30 seconds until fragrant, add peas, carrots and cauliflower and cook on high heat, stirring, just until heated through. Slice or chop eggs, add eggs, then the meat and pineapple, if using. Season to taste with soy sauce and garnish with green onions.


Thai Carrot Cauliflower Rice Salad

Serves: 4
Nutrition: 328 calories, 28 g fat, 15 g saturated fat, 370 mg sodium, 19 carbs, 8.4 g fiber, 6.2 g sugar, 6.5 g protein (calculated with coconut milk, chili sauce, tamari and avocado oil without optional items)

Brighten your day with this colorful, spicy cauliflower rice dish. It's not your usual salad, with garlic, Thai red peppers, and cilantro, which are great for minimizing bloating. This blogger also gives the recipe for a homemade creamy avocado dressing that perfectly compliments all the tangy flavors. If you're looking for a vegetarian dish, keep it as-is, or you add a protein to the recipe. Check out 29 Best-Ever Proteins for Weight Loss for the best forms of protein to add to your dishes.

Get the recipe from Cotter Crunch.


Paleo Kitchen Advice

Stocking Up
The Method Behind My Madness
Taste the Rainbow
Steam/Saute Any Veggie: my fail-proof way to keep almost any veggie
How To Blanch Veggies: par-cook to make dinner super fast
What’s In My Spice Cabinet: must-haves so you can cook up a storm
Herbs vs. Spices: my favorite herb blends
Tuesday 10: Paleo Flavor Boosters: easy ways to make meat+veg super exciting
Making “Meat Dough”: everything you need to know about making meatballs
Great Ingredients: No Recipe Required: dozens of ideas for quick meals that don’t need a recipe
Onions 101: a guide to which onion to use in your cooking



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