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Savory Pineapple Cauliflower

Savory Pineapple Cauliflower: A Healthy Vegan Delight

This Savory Pineapple Cauliflower blends roasted cauliflower and sweet pineapple for a delicious, healthy vegan dish.
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 4 servings
Course: Side Dishes
Cuisine: American, Vegan
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Cauliflower
  • 1 head Cauliflower Select firm heads with tightly packed florets.
  • 1 cup Milk of Choice Use plant-based milk for a vegan option.
  • ½ cup Fine Cornmeal Almond flour can serve as an alternative.
  • 2 tablespoons Oil or Fat-Free Spray Opt for olive oil for enhanced flavor.
  • 1 teaspoon Salt To elevate the flavors.
For the Sauce
  • 1 cup Pineapple Juice Fresh or canned varieties work well.
  • 2 tablespoons Apple Cider Vinegar Can substitute with white vinegar.
  • 2 cloves Minced Garlic Fresh garlic preferred.
  • 1 teaspoon Powdered Ginger Using fresh ginger enriches flavor.
  • 1 tablespoon Cornstarch To thicken the sauce.
For the Topping (Optional)
  • ¼ cup Fine Breadcrumbs Seasoned panko is particularly good.
  • 2 tablespoons Toasted Sesame Seeds Optional garnish.
For Presentation
  • 1 whole Pineapple Hollow it out to serve the dish inside.

Equipment

  • Oven
  • baking sheet
  • mixing bowl
  • Saucepan

Method
 

Cooking Instructions
  1. Preheat your oven to 425°F (220°C) and line a large baking sheet with parchment paper. Wash and cut the cauliflower into 1-2 inch florets.
  2. In a large mixing bowl, toss the cauliflower florets with your choice of oil or fat-free spray.
  3. Sprinkle in the milk, fine cornmeal, and salt into the bowl with the cauliflower. Toss until each floret is fully coated.
  4. Spread the coated cauliflower in a single layer across the baking sheet. Bake for about 35-40 minutes, flipping halfway through.
  5. In a medium saucepan, combine the pineapple juice, vinegar, minced garlic, powdered ginger, and a pinch of salt over medium heat. Whisk in the cornstarch until fully dissolved, then let cook until thickened.
  6. Once the cauliflower is roasted, toss it in the saucepan with the thickened sauce. Serve hot, optionally inside hollowed-out pineapple halves, and finish with toasted sesame seeds.

Nutrition

Serving: 1servingCalories: 200kcalCarbohydrates: 35gProtein: 5gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 5gSodium: 400mgPotassium: 450mgFiber: 6gSugar: 8gVitamin A: 5IUVitamin C: 60mgCalcium: 30mgIron: 2mg

Notes

Serve this dish warm for the best texture and flavor. Ideal as a main course or side dish, pairs beautifully with grains or salads.

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