Recipes

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 erina@toitangata.co.nz and if we use it, we will acknowledge you/the source and send you a taonga from Toi Tangata.

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......

Pie is simple and tasty as! I made this into two dishes. One for the vegetarian in my life and the other for me. It was sooo good the vegetarian was trying to eat my bigger pie. Highly recommend pairing this with a fresh salad......