Cauliflower has become the golden-child of grain substitutes. Anything from cauliflower crust pizza, cauliflower tacos, even cauliflower grilled cheese sandwiches!

I especially love using cauliflower as a rice substitute. It is so easy and provides a hefty dose of nutrients, fibre and water to your meals. Plus, it’s sort of like eating a salad but in  fried “rice” form.

This dish is fresh, crunchy, sweet and spicy. I love letting all the different flavours of vegetables shine in raw dishes.


  • 1/2 pineapple
  • 1 head cauliflower
  • 1/4 medium red onion, minced
  • 2 cloves garlic, minced
  • 2 tsp ginger, grated or minced
  • 1 red bell pepper, diced
  • 1 yellow bell pepper, diced
  • 1 cup green peas, chopped
  • 1/4 cup avocado oil
  • 1/4 cup toasted sesame oil
  • 1/4 cup tamari (gluten free soy sauce)
  • 3 tbsp rice wine vinegar
  • 1-2 small red chilli, minced (depending on how spicy you like it)


  • Begin by prepping all the vegetables. Chop all of them up first to make the assembly quick and easy.
  • Hollow out the pineapple half and chop up the fruit to add to the dish. Reserve the hollowed out skin/top for serving if wanted. Set aside.
  • In a food processor, pulse the cauliflower until a rice-like texture is achieved.
  • In a large bowl, add the cauliflower rice, the minced garlic, minced onion, grated ginger, chopped bell peppers and chopped green peas.
  • In a smaller bowl, whisk together all the ingredients for the dressing. Pour the dressing over the cauliflower rice and mix until everything is combined.
  • Transfer mixture to a bowl or put some of the mixture in the hollowed out pineapple to serve. Cover and store in the fridge for up to 5 days.

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