The gluten-free Nomadic plate

Cook Islands

island, tropical, beach

The Cook Islands, located in the South Pacific, are a group of 15 islands spread across a vast ocean. These islands are deeply rooted in Polynesian history, marked by the first migrations of Polynesian navigators over 1,000 years ago. European explorers, including James Cook, discovered these islands in the 18th century, which led to their current name. The Cook Islands are now a self-governing state in free association with New Zealand, while maintaining strong political and cultural autonomy. Polynesian culture is omnipresent there through songs, ura , tattoos, and traditional basketry.

The Cook Islands are a destination where Polynesian traditions and warm hospitality meet, offering visitors an authentic experience.

Traditional Gastronomy and Gluten Free Options

Cook Islands cuisine is influenced by its abundant natural resources, including seafood, root vegetables, tropical fruits, and coconut milk. Traditional dishes are simple yet flavorful, with a strong Polynesian influence. Slow cooking in underground ovens is a common method and naturally results in gluten-free dishes.

Here are some naturally gluten-free dishes from the Cook Islands:

  • Ika Mata : A dish of raw fish marinated in lemon juice and coconut milk, often accompanied by fresh vegetables.
  • Umukai : A meal cooked in an underground oven, where pork, fish or chicken are simmered with vegetables such as taro and sweet potatoes.
  • Grilled fish with papaya : A local grilled fish, accompanied by papaya and vegetables.
  • Poké : A traditional dessert made with bananas, grated coconut and coconut milk, cooked gently to achieve a creamy texture.

These dishes illustrate the authenticity of Cook Islands cuisine while being naturally suitable for gluten-free diets.

Must-See Attractions in the Cook Islands

The Cook Islands are brimming with white sand beaches, turquoise lagoons, and spectacular scenery. Here are a few must-see spots to discover:

  • Rarotonga : The main island, with its capital Avarua, colorful markets, beaches and hiking trails such as the Cross-Island Track .
  • Aitutaki : A paradise lagoon renowned for its crystal-clear waters and coral islets, ideal for snorkeling and boat trips.
  • Mangaia : The oldest of the islands, with its limestone caves and impressive cliffs.
  • Atiu : A wild and unspoiled island, known for its limestone caves and coffee plantations.

These destinations offer an overview of the natural and cultural richness of the Cook Islands, a true island paradise.

Basic ingredients for cooking like in the Cook Islands

Basic ingredients

Fresh fish : Tuna, mahi-mahi, and wahoo are local fish often prepared raw or grilled.
Coconut milk : Used in marinades, stews, and desserts to add a creamy sweetness.
Taro and cassava : These tubers are often steamed or grilled and accompany meat and fish dishes.
Tropical fruits (papaya, banana, coconut) : Eaten fresh or incorporated into sweet and savory dishes.
Banana leaves : Used to wrap steamed foods, they add an authentic touch to Cook Islands cuisine.