Pineapple Boats with Cauliflower Rice & Cajun Prawns

I love pineapples - they are one of my favourite fruits. Something about them reminds me of tropical weather and warm sunshine! There's been a big trend on Instagram lately with pineapple boats over in America for the summer and I wanted to give it an Australasian twist by making a recipe that could made all year round!

This week is Coeliac Awareness Week and I've teamed up with Coeliac New Zealand to bring you some gluten free recipe inspiration! The recipe I've created is Pineapple Boats with Cauliflower Rice & Cajun Prawns. I used cauliflower rice which is perfect if you're wanting to stay low on carbs. If that doesn't bother you or you have a fussy eater, you can substitute part or all of this for brown rice. I also used a Dole Topical Gold Pineapple as they are sweet and juicy making them perfect for this recipe. As an extra, try using a grill pan to grill your pineapple. Not only will you get bonus points for presentation with the char marks but it will also give it a delicious caramelised flavour.

If you want to find out if you're at risk for Coeliac Disease and should get yourself tested, Coeliac New Zealand have created a simple online assessment for you here:




1 large cauliflower, made into cauliflower rice (see recipe here)
1 pineapple
2 red capsicum
handful of parsley, roughly chopped
1 lime
2 tablespoon tamari sauce
1 teaspoon minced garlic
1 tablespoon coconut oil
250 grams prawn cutlets
2 tbsp cajun spice mix


First take your pineapple and cut it in half by laying the pineapple down with the bottom facing you. Using a sharp knife, carefully cut down through the pineapple. Using a knife, cut around the sides of the pineapple and score the middle with vertical and horizontal slices. Be careful to not cut through or you’ll have a leaky pineapple boat! Use a spoon to reach under the pieces to remove.

Take your capsicum and cut it in half. Remove the top and the seeds from the center. Lay flat with the open side down and slice into strips before cutting into 1/2cm pieces. 

Place your prawn cutlets in a large bowl and sprinkle over cajun spice mix. Toss to cover and coat completely. 

Take a large saucepan over a medium high heat and once hot add 1/2 tablespoon coconut oil. Fry your prawns for two minutes on each side to allow them to cook through. Remove from the pan and set aside. 

Add the other 1/2 tablespoon coconut oil back into the saucepan along with the garlic. Cook for one minute until fragrant. Add the capsicum and cook for 2 minutes or until tender. Add the pineapple and cauliflower rice. Continue to fry for 6-7 minutes, tossing every minute. Stir through the tamari sauce and the parsley. 

To serve, spoon cauliflower fried rice into the boats, filling to half way. On one half of the boat, fill to the top with more cauliflower fried rice. On the other half, fill with Cajun prawns. Serve with a wedge of lime juice and a sprinkling of parsley.