Cook Islands Food: an Introduction

I thought it’d be fun to introduce the Cook Islands through its food and cuisine. After all, this is a food and travel blog! So, welcome to Lannie’s food intro of Rarotonga.

1.Staples of Cook Islands’ Food

1.1 Coconut

Let me begin by saying that the coconut is one of the most central aspects of Cook Islander cuisine, taking form in fresh coconut cream and milk, grated coconut, the “coconut marshmallow,” coconut juice from fresh nu, and of course, the coconut meat itself, usually eaten in sliced wedges.

1.2 Ika Mata

Raw fish and chopped vegetables in coconut cream and lime juice. Not to be confused with Hawaiian poke or Cook Islander poke…(and since I brought that up)

1.3 Cook Island poke

A looser, mochi-type tapioca concoction, usually made with local bananas and topped with fresh, grated coconut.  Not considered a dessert, and is served with the main dishes.  It also has nothing to do with raw fish, despite what you may have thought because of its name.  (Apologies for the awful photo of the poke – the lighting was really bad.  Plus, it’s not that photogenic of a dish anyway, usually a gelatinous blob in varying colors.  This one in purple, made from taro)

1.4 Paw paw

Papaya fruit (and/or local, firm bananas) with grated coconut in a coconut cream base.

1.5 Cassava (or tapioca) and arrowroot

Although cassava and arrowroot are different plants, they are similar in consistency. Both are of a starchy consistency, commonly used as thickeners. In Cook Islander cuisine, it’s mixed with local ingredients, in a variety of dishes, including the famous Coconut Delight.  From what I can gather, it is a mixture of grated coconut and cassava, which is then pan fried for crispiness.  The cassava gives it a chewiness, similar to mochi. Served at the Tuakata Cafe, a short walk from the bus terminal in town and down the street from the Office of the Prime Minister.

1.6 Umu

Traditional roasted chicken or pork, made by digging a hole and burying the food in an underground oven.

1.7 Rukau

Rukau, or “Cook island spinach”, is actually young taro leaves. They’re typically boiled and cooked in a cream sauce. The running joke that guides love to tell is …

Rukau has a lot of iron and helps men put lead in their pencils… if they have someone to write to.

Unlike other tourist or foodie destinations, there isn’t one specific restaurant that is known for their ika mata, paw paw, or umu.  That’s not quite how life works in the Cook Islands.  Instead, most tours include a traditional lunch, with ika mata, grilled fish, probably some poke, likely some umu, and a variety of coconuts and fruits.  All of the food I had on various tours and at dinner shows were all high quality and extremely fresh. So don’t worry! You’ll have amazing food, pretty much anywhere!

2. Places to Eat

If you have some spare meals in between your tours, here are a few places I would highly recommend to eat at.

2.1 The Muri Night Market

The Muri Night Market, is held…most* nights. (Sun, Tues, Wed, Thu). It starts around 5 pm, and be sure to get there early as vendors will stop once all their food is sold.  One of the famous stalls sells banoffee pie, which sadly was too aggressively large sized for me to try, being already full from umu and heavy coconut creams.  Other stalls have local Cook Islander fare… umu, coconut cream curries, fresh juices and noodles.  It’s a must-visit, and if you have time, go back and try other stalls!

Umu plate at the Muri Night Market

2.2 The Moorings Fish Cafe

Benefits of a small island is that peoples’ recommendations for the best food is often the same places!  So many people recommended the Moorings Fish Cafe! It is a local and tourist favorite.  The restaurant is situated a few minutes from Muri lagoon, with lots of outdoor seating and smiles to go around. 

The Moorings serve fish sandwiches, salads and legendary smoothies.  For me, I visited twice and first had the ahi tuna sandwich, and then their more famous breaded mahi mahi sandwich.  Their menu can be found here: here … and OMG – THE CIABATTA BREAD.  THE SUPER FRESH FISH.

2.3 Trader Jack’s

Another both local and tourist favorite is Trader Jacks.  A restaurant and bar near Avarua, Trader Jacks is great for a relaxing drink by the sea, followed by an amazing seafood dinner.  A nice sit-down restaurant to enjoy with friends! Don’t trust the picture to do it justice – it’s amazing!

2.4 Tuakata Cafe

I’ve already briefly touched on the Tuakata Cafe, with their famous coconut delight.  I went there a few different times, having felt so welcomed by them each time.  Besides the coconut delight and, of course some fresh nu, I had an acai smoothie bowl one morning, and an ika mata for lunch a few days later.  Don’t forget the coconut delight!!  They’re open on Sunday, which is super rare on Raro!  (And here are the pictures again, because you can never have too many photos of food)

2.5 Cook Islands Coffee Company

For your morning cup of joe fix, might I suggest Cook Islands Coffee Company.  Located on the East side of ring road (you can find it with an orange traffic cone that says COFFEE with an arrow), it is only open during morning hours (7:30 to 10:30).  On M,W,F from 7:30 am, you may be lucky enough to try one of their famous croissants, made by the proprietor’s son.  I heard they were amazing, but beware!  They sell out quick!

Parting thoughts on Cook Islands Food

I truly believe you can’t have a bad meal on Rarotonga.  It’s possible to have a mediocre meal. However, locals prepare each meal such care and respect for the food.  Each ingredient is the freshest it could be.  Just because I’m not listing a ton of restaurants, it doesn’t mean there isn’t a food scene on Rarotonga.  It just means that I had limited free meals, and the tours I took, fed me very well.  The food in Rarotonga is amazing and I hope you’ve come to see that too!

And now that you’ve made it to the bottom of a drool-worthy post, I will reward you with a “standard” Cook Islands photo:

Falling in love with Cook Islands Food?  Pin it!

If you love Cook Islands food, maybe you’re interested in having a traditional Cook Islands meal, with each course at a different local’s house! Hear stories, learn about their families and land, and eat amazing food on the Progressive Dinner Tour. For more info and an exclusive discount code, click here!

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Lannie

Lannie is a perpetual wanderer and loves to share her travel adventures and the food she eats along the way with everyone.  She works during the day while bouncing around the world and dreams about new places and faces at night!  She has a home on the magical Isle of Islay in Scotland, where the whisky flows freely and happily.

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