Most of us cycle through around ten basic recipes that we cook regularly, whether for ourselves or our whānau. These recipes not only taste good, but are also good for you and have Māori influences.
We encourage you to give a few of these recipes a go. With great tips for swapping out some of the more unhealthy additions to your meals while keeping familiar flavours, you won’t have to miss out on anything.
Got a healthy, tried and tested recipe that you want to share? Send it to info@toitangata.co.nz and if we use it, we will acknowledge you/the source and send you a taonga from Toi Tangata.
One of my favourite things about winter is soup. I love soup. There is something that feels so nourishing and warm about it, whether it’s pumpkin soup, leek and potato soup, or ham hock soup. I’m often transported back to my parents house or an......
I’ve been obsessed with kai much of my life. My mum can attest to the fact that my favourite programme growing up was the food channel. Her and my whānau have had to be at the receiving end of much of my kai experimentation. I’m......
Serves: 4Cooking time: 30 Ingredients 1 ½ cups of long grain rice2 cups of water2 medium kumara or 2 cups of pumpkin1 white onion3 cloves of garlic2 Tbsp olive oil1 Tbsp garam Masala1 tsp curry powder1 tsp ground cumin1 tsp ground cayenne pepper (Optional for......
Serves: 4Cooking time: 35 Ingredients Salad To serve Method 1. Preheat the oven to 200°C. Cut the Kumara into long chips. Place kumara on an oven tray. Drizzle with olive oil, salt and pepper and toss. Roast kumara 15 – 20 minutes until tender. 2.......
Serve: 4Cooking time: 20 minutes Ingredients Method 1. In a medium pot, bring the water and salt to the boil. Add in the rice, stir, cover with a lid and reduce the heat to low. Cook for 10 minutes, then remove from the heat and......
Serves: 4 Cooking time: 30 minute Ingredients 1 cup water1 ½ cups long grain rice2 bok choy200 g green beans 2 carrots1 Tbsp olive oil2 cloves of garlicDash of soy sauce600 g firm Tofu (or chicken breast if preferred)2 Tbsp cornflour1 ½ cups Teriyaki sauceWater To......
Serves: 4 Cooking time: 30-45 minutes Ingredients 4 medium potatoes1 Tbsp olive oilSalt and pepper500g beef mince1 egg½ cup breadcrumbs2 carrots½ white onion½ cup parsley1 Tbsp tomato sauce or puree1 Tbsp olive oil4-8 pita bread1 cup shredded lettuce1 tomato½ red onion½ cucumberPot of Hummus or......
Serves: 4 Cooking time: 30 minutes Ingredients 2 tsp olive oil 6-8 lamb chops or cutlets 300g couscous 1 vegetable stock cube 1 carrot ½ red onion 1 handful fresh parsley 1 handful fresh coriander Zest and juice of 2 lemons 50 g toasted seeds......
Serves: 4 Cooking time: 30 minutes Ingredients Cottage pie 4 potatoes ½ cup milk Knob of butter 1 Tbsp olive oil 2 cloves of garlic 1 white onion 2 carrots 1 cup mushrooms 2 courgettes 500 g beef mince 1 can chopped tomatoes ½ cup......
Serves: 4Cooking time: 30 – 35 Ingredients 4 medium potatoes Knob of butter 2 Tbsp olive oil 2 leeks 400g mushrooms 3 cloves of garlic 600g chicken thigh fillets 2 Tbsp Dijon mustard 1 tsp Worcester sauce Salt and pepper 2 ½ cups milk 4......
Serves: 4Ingredients 1 white onion 2 cloves of garlic 1 carrot 500g beef mince 1 tsp soy sauce 1 egg ½ cup breadcrumbs 1 Tbsp olive oil 1 jar tomato pasta sauce (500 g jar) 1 can chopped tomatoes 1 tsp oregano ½ cup water......
Serves: 4 Cooking time: 40 Ingredients 1.5 cups of long grain rice 2 cups water 2 Tbsp olive oil 1 large onion 4 garlic cloves 1 Tbsp grated fresh ginger 1⁄2 tsp chilli powder (optional) 2 tsp ground cardamom (or 1⁄2 tsp cinnamon) 2 tsp......
Serves: 4 Cooking time: 30 minutes Ingredients 1 Tbsp olive oil 2 cloves of garlic 1 white onion 2 courgettes 250-300 g dry spaghetti pasta 1 tsp paprika 1 tsp oregano 1 can diced tomatoes 2 Tbsp tomato paste ½ cup water Salt and pepper......
Serves: 4Cooking time: 30 minutes Ingredients 2 tsp olive oil 8 lamb chops or cutlets 300g couscous Vegetable stock 1 carrot 1⁄2 red onion 1 handful fresh parsley 1 handful fresh coriander Zest and juice of 2 lemons 50 g toasted seeds or nuts 50......
Serves: 4Cooking time: 35 Ingredients 1 Tbsp olive oil 500g ground pork (or beef) 1 onion 2 medium zucchini 3 Tbsp olive oil 1 Tbsp ground chili powder (optional) 1 tsp ground cumin 1⁄4 tsp dried oregano 2 Tbsp tomato paste 1 can chopped tomatoes......
Serves: 4Cooking time: 30 Ingredients 1 Tbsp olive oil 4 medium-sized potatoes 6 portobello mushrooms Salt and pepper Small knob of butter Pinch of paprika 2 cloves garlic Oregano 1 can sliced beetroot Cos or iceberg lettuce 2 tomatoes 50 g cheese 1 Red onion......
Serves: 4Cooking time: 35 Ingredients 2 medium kūmara 1 Tbsp olive oil Pinch salt and pepper 2 courgettes 2 carrots 1 can whole kernel sweet corn Spring onions 2 cloves garlic 1 cup flour 2 eggs 1/3 cup of milk Salt and pepper to taste......
Ingredients: 750g boneless chicken breast halves 2 tsp chili pepper or chili powder 1 tsp dried oregano, crushed 1 tsp dried thyme, crushed ¼ tsp salt ¼ tsp black pepper 1 can no-salt-added black beans, rinsed and drained 1 cup frozen corn kernels, thawed 1......
Ingredients: 1 package (5 ounces) organic spinach 8 ounces strawberries, halved (about 2 cups halved strawberries) 1 large avocado, sliced ½ small red onion, thinly sliced ½ cup feta crumbles ⅓ cup raw sliced almonds ¼ cup chopped shelled roasted pistachios For the balsamic strawberry......
Prep time: 10 mins / Cook time: 25 mins / Serves: 4-6 1kg small or medium yams, cut in half lengthways olive oil 2 tablespoons pure maple syrup 2 tablespoons dukkah 1½-2 tablespoons Preheat oven to 200°C. Line an oven tray with baking paper. Place......
Prep time: 10 mins / Cook time: 15 mins / Serves: 8 -10 1kg brussels sprouts 1 tbsp butter 4 rashers streaky bacon, finely diced 2 shallots or 1 small red onion, finely diced salt and ground black pepper, to taste juice of ½ a......
400g chopped tomatoes 2 cloves crushed garlic 1tlbs balsamic vinegar black pepper 500g kumara, peeled and coarsely chopped 2 teaspoons reduced-fat spread ¼ cup trim milk 2 large (200g each) chicken breast fillets, halved horizontally ¼ cup plain flour 1 egg white, lightly beaten 1......
Makes 10-12 Pork Belly 2 cloves garlic, crushed 1 red chilli, chopped finely ½ tsp cumin 1 tbsp oil ½ tsp salt ¼ cup lemon juice 750g piece pork belly How to serve 1 packet of corn tortillas Extra coriander to garnish For tomato salsa......
Homemade granola can be a healthy, comforting, and tasty treat. Most of the store-bought stuff is high in sugar though, so try this sugar free version! Ingredients 1/2 cup mixed nuts1 cup sunflower1 cup pumpkin seeds⅛ cup linseed ⅛ cup chia seeds ⅛ cup sesame seeds 1 and......
Cook time: 30 mins Serves: 6 whanau 2 tbsp canola oil 2cm piece fresh ginger, grated 2 cloves garlic, crushed 2-3 tablespoons laksa or red curry paste, to taste zest of 1 lime 1 litre fish stock 1 cup coconut cream 1 tsp brown sugar......
This baked one pot chickpea curry with cauliflower and potatoes takes no more than 15 minutes to whip up. Slow cooking it in the oven gives you hands free time to catch up on household mahi or to play a quick game with the tamariki,......
With the festive season upon us, there are so many opportunities to mix and mingle, so here are a few tried and true recipes for healthy beverages. Ingredients 4 cups of water 2 cups of your favourite fresh fruit (consider berries and watermelon) 1 tbsp......
Dr Mera Penehira ( Ngati Maniapoto) is Associate Professor at Te Whare Wananga o Awanui-a-Rangi and is currently training for the Waka Ama nationals. Mera maintains her māra kai, regularly contributing to a West Auckland local kapata kai! Here she shares one of her recipes......
Chickpea, Orange and Broccoli Salad This involves the same ingredients as above plus we add a can of chickpeas and our #winningdressing. 1 orange, peeled and diced 1 carrot 1 cucumber I head of broccoli 1 spring onion 1 can of drained chickpeas #WinningDressing ¼......
Broccoli is a cruciferous vegetable, known scientifically as Brassica oleracea. It is related to cabbage, kale, cauliflower and Brussels sprouts. These vegetables are known for their beneficial health effects and are sometimes referred to as ‘super veggies.’ Your parents, nannies and koro knew what was......
Full of fibre, protein, iron, and vitamin B, lentils are inexpensive and make a great meat substitute or side dish. Your cupboards may not be swollen with these wonderful magic pulses but trust me, whanau, they are the shizz! We have converted my land loving,......
This salad takes ten minutes to prepare and is super tasty. If you get others in to help prepare the greens it makes this one of the quickest salads. Ingredients 1 cucumber 2 sprigs of spring onion 3 stalks of celery 1 broccoli 1 tub......
With the change of season upon us these wonderful dumplings are a simple and friendly weeknight dinner that can be made in the weekend. These dumplings are easily converted for the meat eater or vegetarian alike…vegan options can be entertained as well. The easiest way......
Easy to remember, easy to prepare. Easily a summer tropical treasure for all whānau who love fresh, quick and easy salads to accompany glorious summer barbeques. As the title suggests, the ingredients are 4 C’s: carrot, coconut, cashew and coriander salad. Ingredients 3 carrots, grated......
Knowing how to make a basic vinaigrette for salads is one of the best skills a home cook can have. Happily, this is as easy as combining olive oil and vinegar in a jar, adding some salt and fresh-cracked black pepper, and then giving that......
This salad dressing is so easy to make. Throw everything into one dessert bowl for mixing. You can make ahead and store in the fridge for up to three days. Ingredients 2 heaped tablespoons of crunchy peanut butter 2 heaped tablespoons of mayonnaise 1 teaspoons......
Kedgeree is a fish and rice dish that can be eaten hot or cold. This is an easy, tasty, and cheap version of kedgeree that my family loves! Serves 4 Ingredients 3 x celery stalks chopped 1 x large onion, diced 5 x eggs 1......
This easy to make hummus is an excellent all rounder, made with chickpeas which are full of protein and fibre. It is great as a dip with crackers and vegetable sticks, pizza topping, kids sandwiches and in burgers. A perfect addition to your Summer BBQ......
As a result of a meeting in Invercargill earlier this month with our mates at Healthy Families, our CEO Leonie was met with an exceptional display of hospitality. Leonie came away from the meeting with rekindled relationships, a briefcase in one hand and a bucket......
Winter, I have heard so much about how refreshing it is to see snow, see frost and how everyone loves wearing their favourite jackets. Somehow my body misses the point of winter, and my mind is also a bit slower at thawing out. On the......
It’s the time of year to get your crock-pots out. This is a lovely winter warmer that you can start early in the day and leave simmering until dinner time. Summary Prep Time: 20 minutes preparation, 8 hours cooking (on low) Yield: 6 Ingredients 1......
With colder months around the corner, this easy and quick chicken loaf is ideal for whānau. You can substitute ground beef in this meatloaf recipe if you wish, but you save the calories by using ground chicken. This recipe has a great flavour, texture, and......
A quick and easy, delicious kūtai dish. INGREDIENTS 24 kūtai 1 Tbsp oil 1 clove garlic, diced 1 onion, diced 1 Tbsp curry powder 2 rīwai, peeled and grated 1 cup fish or vegetable stock 1 cup light evaporated milk handful parsley, chopped METHOD Steam......
Good for warming those cold winter nights. You can even do this one in the crock-pot. SUMMARY Prep time: 30 minutes preparation, 2 1/2 hours cooking INGREDIENTS 650-750g Quality Mark beef chuck/blade/rump steak, trimmed and cut into large chunks 1 onion, peeled and chopped 2 cloves......
When using mince, dry fry in the pan first and drain off any fat. Alternatively, boil mince in hot water, then drain and discard the fat and water. Summary Yield: 4-6 servings Source: Ngā Miti: He Kai Reka! Prep time: 20 minutes preparation, 20 minutes cooking......
This recipe needs a batch of Easy Mince to get you started. Summary Source: Ngā Miti: He Kai Reka! Prep time: 20 minutes preparation, 1 hour cooking Ingredients 1 batch Easy Mince 1 egg, beaten 1 medium kūmara or large potato 1 medium carrot, grated 1......
Salsa is a great topping for a piece of fish or chicken. A good salsa is packed with colours and flavours that bring food alive. Where there are lots of natural fresh colourful fruits and vegetables in a meal, as in a salsa, there are......
The next closest thing to an actual hangi, great tasting and easy to make and share with the whānau. Summary Servings: 6 Source: Nga Miti He Kai Reka Prep time: 30 minutes Ingredients 1 kg Boneless brisket 4 Lamb shoulder chops 2 Celery stalks (diced) 1/4 Pumpkin......