🍜 Cuisine
Scattered across two million square kilometers of the South Pacific, the fifteen Cook Islands are home to a Polynesian cuisine that has remained remarkably pure. Here, the earth oven (umu) still reigns supreme for Sunday feasts, taro and breadfruit grow in every garden, and the lagoons provide endless fish. Coconut is omnipresent—its cream enriches sauces, its water refreshes, its flesh feeds and fuels. Cook Islands cooking is defined by simplicity and freshness: raw fish marinated in citrus and coconut cream, taro leaves wrapped around fillings and baked, tropical fruits eaten sun-warmed from the tree. The pace of life is slow, meals are communal, and the connection between land, sea, and table remains unbroken.
Ika Mata
The national dish of the Cook Islands, ika mata is raw fish "cooked" in lime juice and dressed with fresh coconut cream. It's similar to ceviche but distinctly Polynesian, with the rich coconut cream balancing the citrus's brightness. Made with the morning's catch and served within hours, it's freshness personified.
Ingredients: 300g fresh tuna or mahi-mahi (sashimi-grade), 100ml fresh lime juice (about 6 limes), 200ml fresh coconut cream, 1 small cucumber (diced), 1 medium tomato (diced), 1/2 red onion (finely sliced), 1 small hot pepper (minced, optional), 5ml salt, Fresh coconut for serving (optional).
Preparation: Cut the fish into 2cm cubes, removing any skin or bloodline. Place in a glass or ceramic bowl. Pour the lime juice over the fish, ensuring all pieces are submerged. Cover and refrigerate for 30-60 minutes, stirring once. The fish is ready when it turns opaque throughout—the acid "cooks" it. Drain off most of the lime juice. Add the cucumber, tomato, onion, and hot pepper if using. Toss gently to combine. Pour the coconut cream over the fish mixture and fold together. Season with salt. Serve immediately in coconut shell halves if available, or in chilled bowls. Ika mata is best eaten within an hour of adding the coconut cream.
💡 Use the freshest fish possible—frozen fish releases too much water. If you can't get fresh coconut cream, use canned, but shake well before opening.
Rukau
Tender taro leaves simmered in coconut cream until silky and rich, rukau is the Cook Islands' answer to creamed spinach—but far more flavorful. The leaves must be cooked thoroughly to neutralize natural irritants, resulting in a dish that's both healthy and indulgent.
Ingredients: 500g taro leaves (young, tender leaves), 400ml coconut cream, 1 medium onion (finely chopped), 2 cloves garlic (minced), 5ml salt, 2ml black pepper, Pinch of baking soda.
Preparation: Wash the taro leaves thoroughly. Remove tough stems and tear leaves into pieces. The leaves will reduce significantly during cooking. Place leaves in a pot with the onion, garlic, and a pinch of baking soda (this helps neutralize the calcium oxalate). Pour in the coconut cream and add salt and pepper. The liquid won't cover the leaves initially—that's fine. Bring to a gentle simmer, cover, and cook for at least 45 minutes to 1 hour. Stir occasionally. The rukau is ready when the leaves are completely tender, silky, and have absorbed much of the coconut cream. The color will darken. Taste and adjust seasoning. Serve as a side dish with grilled fish, pork, or chicken.
💡 Never eat taro leaves raw or undercooked—they contain irritants that must be destroyed by thorough cooking. If taro leaves are unavailable, spinach is a (less authentic) substitute.
Poke
Not to be confused with Hawaiian poke, Cook Islands poke is a traditional dessert—a steamed pudding made from mashed banana or papaya mixed with arrowroot and coconut cream. Dense, sweet, and satisfying, it was traditionally wrapped in banana leaves and cooked in the earth oven.
Ingredients: 4 ripe bananas (or 1 small ripe papaya), 60g arrowroot starch (or cornstarch), 200ml coconut cream, 50g sugar, 1ml vanilla extract, Banana leaves for wrapping (or use a baking dish).
Preparation: Mash the bananas (or papaya) until completely smooth. You should have about 300g of fruit puree. In a bowl, combine the fruit puree with arrowroot, sugar, half the coconut cream, and vanilla. Mix until smooth and uniform. If using banana leaves, soften them over a flame and line a small baking dish. Otherwise, grease a small baking dish. Pour the mixture into the prepared dish. Pour the remaining coconut cream over the top. Cover tightly with foil and bake at 175°C for 45-60 minutes, or steam in a covered steamer for the same time. The poke is done when it's set and slightly firm. Let cool for 15 minutes before serving. Serve warm or at room temperature, cut into squares, with extra coconut cream drizzled on top.
💡 Very ripe bananas with brown spots give the sweetest, most flavorful poke—don't use green or barely ripe fruit.
