Cook IslandsFood and Drink

Cook Islands' cuisine is a fusion of traditional Polynesian flavours and influences from European and Pacific Rim cuisines. Staple ingredients, including coconut, banana, arrowroot, and taro, are commonly combined with hyperlocal-sourced seafood. Food preparation is often communal, emphasizing the importance of sharing meals with family and friends. Consider trying a casual progressive dinner tour, where you get a glimpse into the lives and culture of locals eating each course at a different home. 

What is the Cook Islands's traditional cuisine?

Cook Islands' cuisine tantalizes the taste buds with its unique flavours. Indulge in the islands' most famous dish, ika mata. Ika Mata is a dish of raw, fresh fish (usually tuna) marinated in coconut cream and lime, capturing the essence of island living. Rukau (taro leaves), cooked in coconut cream, is a staple and highly nutritious dish that embodies the simplicity and richness of Cook Islands' culinary traditions. Beachside, catch of the day fish sandwiches are popular during lunch, often featuring Yellowfin tuna, Mahi-mahi, Wahoo or Marlin. The traditional umukai feast features meat and vegetables wrapped in banana leaves and left for hours in a shallow ground oven known as umu. It remains a popular style with islanders to feast together communally during celebrations.

End your traditional Cook Islands meal with a traditional dessert like the creamy Banana Poke – cooked overripe bananas in coconut cream, sugar, and arrowroot. There is abundant exotic fresh fruit grown locally, such as passionfruit, mango, and pawpaw. You may even have a chance to pick them fresh off the tree; pause and savour them!

What is dining etiquette in the Cook Islands?

Communal meals and celebrations with family are an important social activity for Cook Islanders. The relaxed style of meals provides a time to socialize, bond and spend quality time with one another. When at someone's home, wait to sit until the host has indicated the spot for you. Utensils are used, and other conventional etiquette is practiced, including waiting to start eating until the host has done so. Being polite and allowing elders to serve themselves first is important. 

What is drinking etiquette in the Cook Islands?

Relax on the beach with a cool, refreshing pawpaw (papaya) punch to quench your thirst. Or try the most refreshing non-alcoholic drink of all, available in abundance on the island – fresh, tender coconut water! Craving a heady cocktail? Indulge in various cocktails made with fresh tropical fruit juices and alcohol. Try their famous 'bush beer' on Atiu, a potent homebrew made with banana, orange and papaya. Or, guzzle down a crisp, refreshing lager brewed locally on the Islands. Other types of alcohol are imported and widely available in the Cook Islands, with the legal drinking age being 18. Alcoholic beverages are commonly enjoyed by locals while socializing without overindulgence. There is zero tolerance for driving under the influence of alcohol. 

Does the Cook Islands cater to dietary restrictions?

Typically, most resorts and hotels will look to accommodate any dietary restrictions of their guests. Advising restaurant staff of your dietary restrictions before your arrival is recommended. There is the potential for a language barrier when communicating with staff, so bring a translated card indicating which foods you need to avoid. Travellers will find there are few options for halal meats. There are plenty of gluten-free traditional dishes; however, communicate clearly with staff before ordering. 

What do meals typically cost in the Cook Islands?

Overall, dining in the Cook Islands, especially at resort and hotel restaurants, is seen as slightly above average pricing. Keep in mind that the Cook Islands must import many of their ingredients. Island resort and hotel restaurants see dinners costing $25-30 per person. Resort beer pricing can range from $5-10 per, and cocktails $12-16. Seeking out happy hours is a great way to pleasantly surprise with lower prices. Eating meals at local traditional eateries, you can find lunch plates or fish sandwiches for $6-8 per person. There is even the Muri Night Market on Rarotonga, featuring food trucks and stalls with various local foods for $7-12 per person.