Native New Zealand Ingredients – A Taste of Aotearoa

Kawakawa

Kawaka is a native herb with medicinal properties that has a peppery, minted flavour. Brewed as a tea or dried and ground as a seasoning, it lends depth to savoury and sweet dishes alike. The leaves are high in antioxidants and have been traditionally used by Māori as a digestive aid and for inflammation relief.

Kūmara

It was brought to New Zealand by early Māori settlers more than a thousand years ago. This starchy root vegetable is available in a few different varieties: red, gold, and orange. Kūmara is a common part of many traditional foods and is often roasted, mashed, or cooked in a hāngī (earth oven) for a smoky flavour.

Horopito

Known as the New Zealand pepper tree, horopito has a strong, spicy, citrusy flavour. It is often used in place of black pepper and is suitable for spice rubs, marinades and sauces. Horopito is also regarded for its antifungal and antibacterial aspects and is used as an active ingredient in both food and medicine.

Kōura

Kōura, or freshwater crayfish, is a small species living in New Zealand’s rivers, lakes and swamps. Kōura has a delicate and slightly sweet flavour akin to lobster. It is frequently grilled, steamed or used in seafood chowders and soups.

Pūhā

Pūhā, or sow thistle, is another leafy green with a slight bitterness. It is traditionally served in combination with pork in a boil-up, where it is boiled with broth, pork bones and dumplings. Before cooking, rubbing the leaves under running water can lessen the bitterness.

Mānuka

Mānuka is most well-known for its production of Mānuka honey, which is celebrated for its antibacterial and medicinal qualities. The wood of the Mānuka tree has culinary uses as well, being used for smoking meats and fish, imparting a unique, aromatic flavour to grilled foods. The leaves are used to make a mild, earthy tea called mānuka tea that is enjoyed for its health benefits.

Kōwhitiwhiti

Kōwhitiwhiti, or New Zealand watercress, grows in freshwater streams and has a mild mustard-like flavour. It is a leafy green full of nutrients and is often used in salads, soups, and as a garnish for seafood dishes. Kōwhitiwhiti, a nutritious vegetable packed with vitamins and minerals, is a staple of Māori cuisine.

Pikopiko

Pikopiko (young fern fronds) provide a unique earthy, nutty taste to dishes. Not all native fern is edible — only some varieties — and pikopiko needs to be harvested at the right time before the leaves unfurl. Commonly used as a garnish or to stir-fry with meats and vegetables, pikopiko is a bona fide New Zealand delicacy.

Kōrengo

Kōrengo is a native seaweed that can be eaten fresh or dried and powdered into a seasoning. It packs a deep umami punch and can be used in seafood dishes, soups, or simply as a sprinkling over salads for more richness.

Harakeke (Flaxseed Oil)

Harakeke, also known as New Zealand flax, produces seeds that can be cold-pressed to yield flaxseed oil. Good source of Omega-3, often used in dressings, drizzled on roasted vegetables or added to smoothies for additional nutrition.

Mamaku

Another edible fern that can be confused with pikopiko is Mamaku. It behaves like gelatin once it is cooked and is commonly used in soups or mixed into other foods for added texture. In traditional Māori medicine, Mamaku is valued for its cooling and soothing properties.

Give Native Ingredients a Try

These native New Zealand ingredients offer a fascinating glimpse into the country’s rich culinary heritage. Whether you’re experimenting in your home kitchen or exploring Māori cuisine, incorporating these unique flavours into your cooking is a great way to connect with the land and culture of Aotearoa. Be sure to source your ingredients sustainably and correctly identify any foraged plants before use.