Cook Islands food: 7 dishes to try | Intrepid Travel (2024)

What is Cook Islands cuisine like?

Cook Islands food is fresh and simple. Blessed with fertile soils and rich waters teeming with marine life, many dishes are made using local fish, fruit and root vegetables such as taro and cassava. Freshly grated coconut and coconut cream are also key ingredients in many Cook Islands dishes. The traditional way of cooking is in anumu–a shallow pit filled with hot volcanic rocks. Parcels of meat or fish, veggies and herbs are then wrapped in banana leaves and placed on top to steam for a few hours, resulting in a deliciously tender texture. You'll get to sample food cooked in an umu if you experience anumukai, meaning“food from the oven” in Cook Islands Maori, which is a traditional feast served on special occasions.

Ika mata

First up we have ika mata – the Cook Islands’ version of ceviche. This refreshing dish is made with raw fish – maroro (flying fish) is traditionally used but tuna and snapper are also common – marinated in lime or lemon juice and then mixed with coconut cream and finely diced veggies. Ika mata is usually served in a coconut shell and makes for a delicious light lunch in the tropical heat.

Curried eke

Curried eke, or octopus, is another must-try dish for seafood lovers. It's made with small cubes of octopus fried with onions, garlic, curry powder and coconut milk. This rich and creamy curry is usually served with fluffy white rice to mop up the sauce.

Rukau

Rukau is made from young taro leaves cooked in coconut milk and caramelised onions. Not only are taro leaves packed with nutrients, but they're super delicious when looked like this. Rukau is a great side dish for corned beef or grilled fish, or simply dig into a bowl for a delicious vegetarian meal.

Rori

Rori, or sea cucumber, is a delicacy in the Cook Islands. They can be eaten raw, but they’re often fried with butter, garlic, onions and fragrant spices to enhance their naturally sweet and salty flavour.

Fruit

We can’t talk about food in the Cook Islands and not mention fruit. From fresh fruit juices and cocktails to lush fruit bowls, juicy tropical fruit is abundant in the Cook Islands and you won't struggle to get your five a day here. Bananas and coconuts are the two most plentiful fruits, and you'll find loads of coconut and banana-inspired dishes and drinks.

Banana poke

If bananas are your favourite fruit, don't miss out on banana poke. This traditional Cook Islands dessert is made with overripe bananas that are boiled and mixed with coconut cream, arrowroot and sugar. Not only does it give overripe bananas a new life, but this creamy and comforting dish is so delicious it'll have you going back for seconds. Pawpaw and pumpkin are also common fruits used to make poke.

Fresh seafood

Surrounded by rich waters, it's no wonder fish is a staple in a traditional Cook Islands diet. Expect to see loads of freshly caught seafood on the menu from grilled tuna steaks and barbequed snapper to crispy fish sandwiches. Many restaurants work with local fishermen so you can rest assured you're eating the freshest catch of the day.

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Cook Islands food: 7 dishes to try | Intrepid Travel (2024)

FAQs

What are the popular foods in Cook Islands? ›

What is Cook Islands cuisine like?
  • Ika mata. First up we have ika mata – the Cook Islands' version of ceviche. ...
  • Curried eke. Curried eke, or octopus, is another must-try dish for seafood lovers. ...
  • Rukau. Rukau is made from young taro leaves cooked in coconut milk and caramelized onions. ...
  • Rori. ...
  • Fruit. ...
  • Banana poke. ...
  • Fresh seafood.

What is the national dish of the Cook Islands? ›

You'll find this fish dish across this South Pacific archipelago, where the ingredients are so fresh you can taste the ocean in the bowl. If ever there was a dish that defined the Cook Islands, it's the seafood and coconut cream concoction Ika Mata.

What food can you take into Cook Islands? ›

All food items brought into the Cook Islands must be declared, including Meat, Dairy products, Eggs, Honey and honey products, Seeds for human consumption. No animal product is allowed from French Polynesia. Please note: No fruits and vegetables are allowed.

What are the Cook Islands like to visit? ›

In the very heart of Polynesia lies this stunning paradise of unspoiled natural beauty; lagoons ringed by stunning coral reefs teaming with life, isolated beaches, rainforests, waterfalls, caves, unique bird life, and so much more. Only 15,000 people live in the Cook Islands.

What foods to eat on an island? ›

Island Staple Foods
  • Canned Mackerel with Vegetables.
  • Chop Suey (Sapasui)
  • Sardines and Summer Squash.
  • Spam and Soba Soup.
  • Sardine Patties.
  • Canned Tuna & String Beans.
  • Finadene Salmon.
  • Spam with Vegetables.

What are some Islander foods? ›

The Torres Strait Islander people ate a variety of garden food such as yams, taro, wild yam, cassava, fruits such as wongai, sorbie, coconuts, sea almonds, and meats such as pig, stingray, turtles, dugong, shellfish and fish.

What food grows in the Cook Islands? ›

The current major export crops grown in the Cook Islands are: Papaya (pawpaw) and Taro (Colocasia esculenta). Vegetables such as cabbages, lettuces, tomatoes, broccoli, cucumbers, carrots and spring onions are grown best during the cooler parts of the year (May to September) in the Cook Islands.

What is the main Cook island? ›

The Cook Islands' main population centres are on the island of Rarotonga (10,863 in 2021). The Rarotonga International Airport, the main international gateway to the country, is located on this island.

Why is Cook island famous? ›

Cook Islanders are true Polynesians connecting directly back to the finest seafarers of the Pacific. Sophisticated navigation took them fearlessly in search of new lands. Their bravery, skill and sheer strength far outpace legendary adventurers from Portugal or Spain, the Dutch or the English.

What are Cook Islanders known for? ›

We are also the great entertainers of the Pacific, the best dancers and drummers in Polynesia. Festivals are an important part of life, with fierce competition between the islands to produce the most outstanding performers.

What is the most popular sport in the Cook Islands? ›

Rugby league is the national sport and the most popular sport in the Cook Islands.

What is the word for food in Cook island? ›

Kai – Food

Kai means “food” in Rarotongan, which New Zealanders will also be familiar with. A similar word you will hear is umukai, which means “feast” and usually refers to food slow-cooked in an underground oven. Check out where to find the best kai in the islands by using The Food Guide to the Cook Islands.

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