This is a must at any whānau gathering. Our pink potato salad from the Cook Islands has a modern twist using a combination of Greek yoghurt and mayonnaise as the dressing.

Marinated feta is great to have on hand in the fridge or to give as a gift. Spread on crackers for a delicious snack!

Filled with protein, fibre and other nutrients, nuts and seeds make the perfect snack and a great addition to salads and baking. Try sprinkling some nuts and seeds on your porridge or morning cereal.

Roasting vegetables really intensifies the flavour. This is a great way to get your children to enjoy vegetables too.

Ika mata is a traditional dish of the Cook Islands made from raw fish, usually tuna fillet, marinated in a mixture of lime (or lemon) and coconut cream (we use a lite version). In this recipe tuna is replaced with gurnard.

This crunchy Asian slaw is a delicious way to eat a rainbow of colours! You will find edamame beans with the frozen vegetables.

A vibrant tasty salad full. Great for summer barbeques!

There’s always a bag of frozen peas in the freezer. Our pea pesto is super easy and will be a firm favourite with friends and whānau.

Legumes are full of goodness as well as being cheap, tasty and convenient to use. One way to enjoy them is to make this easy hummus to spread on your bread or toast or have with vegetable sticks.

Wholemeal pita crisps are a great alternative to chips. Serve them with your favourite dip next time you are sharing kai with friends or whānau.

Add roasted chickpeas to salads and soups or have as a snack.

This super easy and budget-friendly salad will be a hit with everyone. Who doesn’t have a bag of frozen peas in their freezer?

Rice comes in many different shapes and colours. Brown, black or red varieties are better for health than white (polished) rice, as the hull (rich in fibre and vitamins) has been retained.

Nutrition advice can be confusing. One thing that experts all agree on is that vegetables are our best friends! A green salad is an easy way to get more vegetables into your day.

This is a great recipe when avocadoes are in season (September to April). Make a bowl the next time you are sharing kai with whānau or friends.

Roast vegetables can be a base for another meal e.g. frittata, salad. Make extra and you have the makings for another delicious meal. Leftovers are great for lunch the next day!

A sustaining and delicious salad so easily prepared from cans!

Stay full for longer with this nutritious rice salad. Great for using up left over rice. Delicious taken as a lunch to work.

Packed full of vegetables, low in salt and high in fibre, you will love this dish!