Must-Try Traditional Dishes

• Ika mata: A chilled salad of raw fish marinated in coconut milk, lemon juice, and vegetables—this iconic local dish is available at almost every market.
• Umu: An earth oven feast where taro, meat, and bananas are slow-cooked with hot stones, commonly served during festivals and cultural village dinners.
• Rukau: Taro leaves simmered in coconut milk, resulting in a creamy texture that’s a staple side dish.
• Curried eke: Octopus in a unique coconut milk curry—adventurous seafood lovers should give it a try.
• Poke: A sweet fruit mash made with bananas, papaya, and coconut milk, perfect as a refreshing dessert.

Seafood & Fruits

The islands boast an abundance of seafood, with tuna, mahi-mahi, octopus, and shellfish at relatively affordable prices. Tropical fruits include papaya, mango, banana, pineapple, and coconut. Local dairy products and some vegetables and fruits are imported, making them noticeably more expensive—for example, a bottle of fresh milk often costs more than a simple meal. Keep this in mind if you’re cooking your own food.

Dining Areas & Price Ranges

• Avarua: Punanga Nui Market and city-center restaurants are concentrated here, with lunch sets typically costing around 15–25 NZD.
• Muri: A hub for resort restaurants and beach bars, where main meals usually range from 25–45 NZD.
• Aitutaki: Fewer restaurant options; most hotels offer buffet-style or set meals, so it’s advisable to book in advance.

Drinks & Practical Tips

• There are two small local breweries, Matutu and Cook Islands Brewery, where you can try locally brewed craft beer.
• Most restaurants are closed on Sundays, so prepare ingredients in advance or check with your hotel about meal arrangements.
• Tap water is generally safe to drink, but water quality on outer islands can be inconsistent—opt for bottled or boiled water instead.