New Zealand, often admired for its breathtaking landscapes and vibrant Maori culture, also boasts a unique and flavorful culinary scene. Often overshadowed by larger global cuisines, New Zealand Food is a delightful blend of indigenous Maori traditions, British colonial influences, and Pacific Rim flavors. This island nation, though geographically remote, offers a diverse range of dishes that are both comforting and exciting.
While New Zealand shares some culinary similarities with its neighbor Australia, particularly due to historical ties, its distinctive Maori heritage and abundant seafood resources set it apart. Disputes about the origins of certain iconic foods, like the pavlova, are a testament to the close, yet competitive, culinary relationship between the two countries. However, the true heart of New Zealand cuisine lies in its Maori roots, which have given rise to a rich and varied gastronomic landscape that is uniquely Kiwi. Let’s embark on a delicious journey to explore some of the best traditional dishes that New Zealand food has to offer.
1. Fish and Chips
No exploration of New Zealand food is complete without mentioning fish and chips, or as affectionately called by locals, “fush and chups.” This quintessential takeaway meal is a national favorite and a staple in Kiwi culture. While its origins are undoubtedly British, where Friday fish consumption was rooted in religious custom, New Zealand has wholeheartedly adopted and adapted this classic. The British tradition of battering fish may even have origins tracing back to 17th-century Sephardic Jewish immigrants in Britain, who used batter to preserve fish longer.
Though the religious context has largely faded, fish and chips remains a beloved comfort food in New Zealand. Interestingly, while cod, haddock, and plaice are common choices in Britain, New Zealanders favor locally sourced fish like tarahiki, hoki, red cod, blue warehou, or elephant fish. This preference for fresh, local catches gives New Zealand fish and chips a distinctively fresh and oceanic flavor profile, making it a must-try when experiencing New Zealand food.
2. Kumara
Kumara, known elsewhere as sweet potato, is more than just a vegetable in New Zealand; it’s a culturally significant food deeply intertwined with the nation’s history. Including kumara is essential when discussing traditional New Zealand food. It’s widely believed that Polynesian settlers first introduced kumara to New Zealand around the 13th century, bringing it from South America and providing evidence of ancient trans-Pacific contact. While some modern research suggests natural dispersal across the Pacific might be possible, kumara’s long-standing presence as a staple in New Zealand for centuries is undeniable.
Available in various types – red, gold, orange, and purple – each with unique sweetness and texture, kumara is incredibly versatile. It features prominently in salads, curries, and stews, and is equally popular as fries or wedges. In a cuisine that traditionally leans towards meat dishes, kumara is a cherished ingredient in vegetarian New Zealand food, offering both sustenance and flavor in meat-free options.
3. Whitebait
Whitebait is another traditional Maori food that has seamlessly integrated into mainstream New Zealand food culture, gaining immense popularity among European settlers and continuing to be a sought-after delicacy. “Whitebait” is a collective term for juvenile fish, and in New Zealand, it specifically refers to the young of five galaxiid species native to the country’s freshwater streams and rivers. These juvenile fish are caught as they migrate from the sea back to their freshwater habitats.
Sadly, due to overfishing and environmental degradation of New Zealand’s waterways, four of the five whitebait species are now classified as endangered. This scarcity has led to government regulations on fishing and made whitebait the most expensive fish in New Zealand. Traditionally, whitebait is transformed into fritters by frying them with eggs, a simple yet delicious preparation enjoyed on its own, on toast, or in sandwiches, showcasing a unique aspect of New Zealand food.
4. Pāua
Pāua, the Maori name for abalone, a large edible sea snail, is a significant part of New Zealand food heritage. Initially, European settlers were more interested in pāua shells for jewelry, appreciating their iridescent beauty, while the Maori revered pāua as “taonga,” a cultural treasure, a concept deeply embedded in Maori values and difficult to directly translate into English.
Over time, Europeans also recognized pāua as a culinary delicacy, leading to similar conservation concerns as with whitebait. Harvesting pāua is now strictly regulated, with recreational collectors limited to free diving and a daily limit of 10. Despite regulations, illegal poaching driven by international demand remains a threat. Pāua is versatile in cooking; it can be eaten raw, but is commonly made into fritters, steamed, or stewed, representing a prized element of New Zealand seafood.
5. Rewena Bread
Rewena bread, or parāoa rewena in Maori, is a distinctive sourdough bread deeply rooted in Maori culinary tradition and a significant example of traditional New Zealand food. Like other sourdoughs, rewena is leavened with a starter, but uniquely, it uses a potato-based starter called a “bug.” This bug is prepared days before baking and, like other starters, can be maintained indefinitely by feeding the yeast. In fact, some Maori families cherish and pass down their bugs through generations as treasured heirlooms, representing a living link to their history.
Rewena bread is typically enjoyed with butter, honey, or jam, and is also a popular accompaniment to soups, stews, and even pāua dishes. The potato in the starter imparts a subtle sweetness to rewena, differentiating it from other sourdoughs. Using kumara instead of potato can further enhance this sweetness, adding another layer of flavor to this unique New Zealand food.
6. Bluff Oysters
New Zealand waters are home to both Pacific and Bluff oysters, but it’s the Bluff oyster that has achieved international acclaim and is most closely associated with New Zealand food, especially seafood. Harvested in the Foveaux Strait, at the southern tip of New Zealand, for over a century, Bluff oysters are named after the town of Bluff, which owes its growth and existence to the oyster industry.
Bluff oysters are only available from March to August each year, and like other prized New Zealand seafood, their harvesting is regulated to protect stocks. However, it’s not just their rarity that makes them highly sought after; Bluff oysters are widely considered to be among the best oysters globally, celebrated for their plump, creamy texture and intense, mineral-rich flavor, a true delicacy in New Zealand food culture.
7. Meat Pie
The meat pie is another dish deeply embedded in both Australian and New Zealand national identities, a cornerstone of comfort food in both countries. While neither nation claims to have invented it, the debate centers on which country loves meat pies more. The meat pie arrived in New Zealand with British colonists, who inherited this savory pastry from the ancient Romans and continued to enjoy it through the centuries.
New Zealanders embraced the meat pie and developed creative fillings, creating classics like steak and cheese or mince and vegetables. They’ve even incorporated global flavors, with fillings inspired by Thai green curry or Indian butter chicken. The defining characteristic of a New Zealand meat pie is its portability – a perfect hand-held snack for on-the-go eating, a quintessential part of New Zealand food culture.
8. Lamb
Despite a decrease in sheep-to-human ratio in recent years, New Zealand still holds the world’s highest ratio, with over five sheep per person. Lamb is therefore a significant part of New Zealand food. While most of the country’s lamb is exported, New Zealanders still enjoy a plentiful supply of this versatile meat.
Historically, “colonial goose” was a popular traditional lamb dish created by early settlers. Goose was a traditional Christmas dish in Britain, but scarce in New Zealand. Resourceful settlers substituted lamb, stuffing a deboned leg of lamb with dried apricots, honey, herbs, and stuffing, marinating it in red wine, and then roasting it. The result resembled goose, hence the name. While colonial goose is less common today, lamb remains a staple in New Zealand food, prepared in numerous ways.
9. Green-lipped Mussels
Green-lipped mussels, named for the distinctive green rim on their shells, are another traditional Maori food that has become a commercially important seafood in New Zealand. Traditionally, they were eaten with puha, a slightly bitter green vegetable. Today, these mussels are farmed extensively in New Zealand and are a valuable export commodity with strict quality controls.
Demand for green-lipped mussels has surged in recent decades due to the discovery of their high omega-3 fatty acid content. They are believed to possess anti-inflammatory properties and are often used as a dietary supplement for joint inflammation and arthritis. While they do contain anti-inflammatory nutrients, scientific consensus on their effectiveness in treating specific conditions is still developing. Nevertheless, green-lipped mussels are a significant and healthy component of New Zealand food.
10. Boil Up
The Maori “boil up” is a traditional cooking method and dish that highlights resourcefulness and communal eating in New Zealand food culture. It involves boiling meat and bones, typically pork, with vegetables like puha and starchy vegetables such as kumara and corn in a single pot. Flour dumplings, known as “doughboys,” are added at the end to complete the meal.
Interestingly, while boil up is a Maori tradition, it emerged after European settlement due to the introduction of new cooking equipment. Before the mid-19th century, Maori cooking methods were limited to wooden bowls and heated stones for boiling. European settlers brought portable cast iron pots and cauldrons, enabling the development of boil up and rewena bread baking, transforming Maori culinary practices and contributing to the evolution of New Zealand food.
11. Crayfish
New Zealand crayfish, referring to two species of rock lobster unique to the country, are a highly prized delicacy in New Zealand food. Known for their meaty texture and subtle sweetness, the delicate flavor of crayfish is best enjoyed without overpowering sauces, often eaten simply with fingers, straight from the shell.
Kaikoura, a coastal town on the South Island’s east coast, is renowned for its crayfish. “Koura” is the Maori word for crayfish, and Kaikoura translates to “meal of crayfish” or “to eat crayfish,” reflecting the town’s deep connection to this crustacean. Similar to lobster elsewhere, crayfish are expensive and considered a special treat in New Zealand.
12. Kiwi Burger
New Zealanders share a global love for burgers, but their national variation, the Kiwi burger, offers a unique twist that may surprise some. At first glance, the Kiwi burger resembles a cheeseburger with beef patty, cheese, lettuce, grilled onions, mustard, and ketchup in a toasted bun. However, the addition of a fried egg and a slice of beetroot sets it apart. Some variations even include pineapple.
While the Kiwi burger hasn’t gained popularity outside of New Zealand and Australia, it is a beloved staple within the country. McDonald’s New Zealand even added it to their menu in 1991, although it’s no longer a permanent fixture, occasionally returning as a limited-time offering, showcasing a playful and unique aspect of New Zealand food.
13. Cheese Rolls
Cheese rolls, humorously nicknamed “southern sushi,” are a regional specialty of the Southland region of New Zealand. In its simplest form, a cheese roll is a slice of white bread spread with grated cheese, rolled into a tube, and toasted. However, more elaborate versions, closer to Welsh rarebit, include mustard powder and Worcestershire sauce.
Typically, cheese rolls contain onion or onion powder, and some recipes involve coating the rolls in evaporated milk before toasting. There’s no single “correct” recipe for cheese rolls, and variations abound across Southland, reflecting personal and family preferences, making it a comforting and customizable New Zealand food.
14. Hāngī
Hāngī is the most renowned traditional Maori cooking method, utilizing an underground pit oven, a technique found in various forms worldwide. In New Zealand, the oven is called an “umu,” and the process begins with digging a pit large enough for a fire and food, but shallow enough for easy retrieval.
A fire is built in the pit and covered with volcanic rocks, chosen for their heat-retention properties. After 3-5 hours, the wood burns down, heating the stones intensely. Metal baskets of food are placed on the hot rocks, covered with wet cloths to create steam, and the pit is sealed with earth for about three hours. Hāngī contents vary, but commonly include seasoned meat (pork or lamb) wrapped in banana leaves and vegetables like kumara and pumpkin, resulting in smoky, earth-cooked New Zealand food.
15. Fairy Bread
Fairy bread is a quintessential children’s birthday party treat in New Zealand, surprisingly simple yet enduringly popular. Also common in Australia, likely its origin, fairy bread first appeared in the 1920s as a party treat for children in a tuberculosis sanatorium.
Despite its enchanting name, fairy bread is simply white bread spread with butter or margarine and sprinkled with colorful sprinkles (hundreds and thousands). Purists insist on margarine and cheap white bread for the authentic, unhealthily delicious fairy bread experience, a nostalgic and sweet part of New Zealand food culture.
16. Lolly Cake
Another birthday party favorite in New Zealand is lolly cake, sometimes called lolly log. “Lolly” is Kiwi slang for candy, and lolly cake features Fruit Puffs, a firm, fruity marshmallow.
Lolly cake is inexpensive and easy to make, combining melted butter, condensed milk, crushed malt biscuits, and chopped Fruit Puffs. This mixture is shaped into a log or loaf, rolled in desiccated coconut, refrigerated to firm, and then sliced to serve. The result is a very sweet and colorful treat, a staple of New Zealand food celebrations.
17. Hokey Pokey Ice Cream
Hokey pokey, as an ice cream name, dates back to 19th-century UK and Europe street vendors. The name’s origin is debated, possibly from Italian “O che poco” (“Oh, how little!”). However, in New Zealand, hokey pokey specifically means vanilla ice cream with honeycomb toffee pieces.
Hokey pokey ice cream is immensely popular in New Zealand, often topping sales charts as the country’s favorite ice cream flavor. Its crunchy honeycomb and creamy vanilla combination is a beloved and iconic New Zealand food dessert.
18. Pavlova
Pavlova is widely considered New Zealand’s national dish, although Australia disputes this claim, asserting its own invention. Pavlova is a meringue-based dessert topped with whipped cream and fresh fruit, named after Russian ballerina Anna Pavlova’s visit in the 1920s. Both countries agree on this naming origin.
However, the Oxford English Dictionary recognized in 2010 that the earliest pavlova recipes appeared in New Zealand cookbooks in the 1920s, while Australian recipes emerged in the 1940s. While New Zealand considers this settled, the debate continues, but pavlova remains a quintessential and elegant New Zealand food dessert.
19. Kina (Sea Urchin)
Kina is the New Zealand Maori name for sea urchin, spiky marine creatures that are considered a delicacy and a long-standing part of New Zealand food culture, particularly Maori cuisine. Despite their unappealing exterior, the interior contains edible fleshy segments. Seafood is central to New Zealand cuisine, and kina is a prized example.
Kina’s flavor is distinctly oceanic, with sweet, briny, and creamy notes, often described as a combination of various seafood tastes. Versatile in preparation, kina can be eaten raw or cooked, and is used in diverse New Zealand dishes, including sushi, and preparations like creaming, battering, pureeing, frying, and smoking. While an acquired taste for some, kina is worth trying to experience unique New Zealand food flavors.
20. Mānuka Honey
Mānuka honey, while an ingredient rather than a dish, is undeniably a significant element of New Zealand food and culture. It’s believed to be the first honey produced in the country, harvested from bees pollinating New Zealand’s mānuka trees, known for their medicinal properties. While mānuka trees are native, the honey production began after European honey bees were introduced in 1839.
Unlike most honeys, mānuka honey contains high levels of methylglyoxal (MGO), contributing to its nutritional and antibacterial properties. It’s used for wound healing, cough relief, digestion aid, oral health, and is recognized as an antioxidant and anti-inflammatory agent. For genuine mānuka honey, look for the Unique Manuka Factor (UMF) trademark, indicating purity and potency. Higher UMF ratings denote greater medicinal benefits and price, making mānuka honey a premium and health-promoting New Zealand food product.
21. Anzac Biscuits
Anzac biscuits are popular in both Australia and New Zealand, with both countries jointly claiming their development. These oat and coconut biscuits are buttery, sweet, and can be made crunchy or chewy. Uniquely, Anzac biscuits lack eggs, using golden syrup as a binder, which enhances flavor and extends shelf life.
Legend credits their creation to World War I, sent to troops abroad. “Anzac” stands for Australian and New Zealand Army Corps. Anzac biscuits are still baked for Anzac Day, New Zealand’s equivalent of Veterans Day. While recipes have evolved, the beloved version likely originated around 1920. With a century of history and continued popularity, Anzac biscuits are a must-try New Zealand food treat.
