heartfoundation.org.nz | 2019
Serves 2 Ingredients
Equipment2 sheets baking paper (30cm square)
Baking tray or roasting dish
Cutting board and knife
Kitchen scales
Large bowl
Measuring cups
Measuring spoons
Spoon
Tongs
Preparation and cooking skillsBake, chop, grate, mix.
Curried pork lap lap
1 cup grated kūmara1 cup grated pumpkin2 tablespoons coconut cream2 teaspoons curry powder200 grams pork mince1 spring onion, finely chopped1 cup chopped silverbeet or spinach2 teaspoons soy sauce
Method1. Heat oven to 200°C.2. In a large bowl, mix all ingredients together.3. Divide mixture between baking paper sheets
and fold over to make an enclosed parcel.4. Place parcels on a baking tray and bake
for 30 minutes.5. Remove from oven. 6. Using tongs, place a parcel on each serving
plate, then serve.
Tips• Serve the parcels still wrapped so that
the steam only escapes when they are unwrapped at the table.
• Use banana or lap lap leaves in place of baking paper.
Nutrition• Lap lap is a plant found in the Pacific Islands
that is very similar to banana. The leaves are used to wrap vegetables, fish and meats for cooking.
• Kūmara, pumpkin and silverbeet all contain dietary fibre, vitamins and minerals, which help keep your body healthy.
heartfoundation.org.nz | 2019
Serves 2 Ingredients
EquipmentCutting board and knife
Large bowl
Measuring cups
Measuring spoons
Serving spoon
Small bowl
Wooden spoon
Zester
Preparation and cooking skillsChop, dice, mix, peel, zest.
Kūmara and watercress salad
Salad2 cups diced, cooked kūmara1 orange, peeled and chopped2 cups watercress leavesMint and lemon mayo dressing2 tablespoons mayonnaise2 tablespoons plain yoghurt1 tablespoon lemon juice1 tablespoon chopped fresh mint1 teaspoon lemon zest½ clove garlic, crushed (optional)
Method1. In a large bowl, mix together kūmara,
orange and watercress.2. In a separate bowl, mix together all
dressing ingredients.3. Add dressing to salad and mix gently
through.4. Place salad into serving bowls, then serve.
Variations• Use 1 cup cooked diced potato in place
of kūmara.• Use 2 cups baby spinach or green salad
leaves in place of watercress.
Tip• Discard woody stems from watercress.
Nutrition• Kūmara and watercress are vegetables
commonly found in Māori cuisine. • Kūmara is also known as sweet potato and
there are different varieties including gold, red and orange. Scrub the outside and leave the skins on so that you don’t miss out on all the nutrients and dietary fibre.
heartfoundation.org.nz | 2019
Serves 2 Ingredients
EquipmentBowls
Cutting board and knife
Kitchen scales
Large saucepan
Large roasting tray
Measuring cups
Measuring spoons
Serving spoon
Wooden spoon
Preparation and cooking skillsBrown, mix, roast, simmer, thicken.
Mapo pork and eggplant
1 tablespoon oil250 grams pork mince1 large eggplant, diced1 tablespoon oil1 large clove garlic, crushed1 tablespoon chopped ginger1 tablespoon soy sauce1 tablespoon white vinegar1-2 teaspoons chilli paste/sauce1 teaspoon sugar1 ½ cups water1 tablespoon cornflour
Method1. Preheat oven to 200°C. 2. Heat oil in a large saucepan, add pork
and brown over a medium heat. 3. Toss eggplant with the second measure
of oil until coated, then place on a large roasting tray.
4. Roast eggplant until golden brown and soft then remove from oven and set aside.
5. To browned pork, add garlic, ginger, soy sauce, vinegar, chilli paste, sugar and water and bring to a simmer.
6. Add eggplant and continue to cook gently for a further 30 minutes.
7. Place cornflour in a small bowl, add a little water and mix, then pour slowly into pork mixture stirring constantly until thickened. Remove from heat.
8. Place even amounts into bowls, then serve.
Serving suggestion• Serve with ½ cup cooked rice or noodles.
Nutrition• Mapo pork is an aromatic Chinese dish made
from spices, vegetables and pork.• Lean pork is a source of protein which helps
you to form muscles and a healthy body.
heartfoundation.org.nz | 2019
Serves 2 (makes 6 large or 12 small fritters) Ingredients
EquipmentFrying pan
Grater
Kitchen scales
Large bowl
Measuring cups
Measuring spoons
Spatula or fish slice
Preparation and cooking skillsChop, grate, mix, pan fry, slice.
Mussel and pumpkin fritters
1 cup grated pumpkin1 spring onion, sliced2 eggs¼ cup wholemeal flour1 teaspoon baking powder200 grams cooked mussel meat, chopped (1kg whole raw mussels)1 tablespoon oil
Method1. In a large bowl, place pumpkin, spring onion,
eggs, flour and baking powder and mix together until well combined.
2. Mix through chopped mussels.3. Heat oil in a large frying pan over a medium
heat.4. Place tablespoons of mixture into the pan,
avoiding overcrowding. 5. Cook on one side until golden or when bubbles
appear on the surface. Turn using a spatula and cook the other side until golden.
6. Remove and place on a plate.7. Repeat until mixture is used, then serve.
Serving suggestions• Serve with a green salad.• Serve with steamed seasonal vegetables,
e.g. ½ cup broccoli or cauliflower and ½ cup green beans.
Tip• If cooking mussels in the shell, discard any
that do not open and stay tightly shut during cooking, as these are unsafe to eat and could make you sick.
Nutrition• Kuku or mussels are a traditional Māori
food. They contain protein, vitamins like B12, and minerals like iron and iodine, which keep you healthy.
heartfoundation.org.nz | 2019
Serves 2 (makes 1 roll) Ingredients
EquipmentBamboo mat
Cutting board and knife
Kitchen scales
Measuring cups
Measuring spoons
Preparation and cooking skillsBoil, chop, cut, grate, roll, shred, simmer, slice.
Sushi
1 cup cooked sushi rice1 nori sheet30 grams shredded cooked chicken¼ cucumber, deseeded and sliced into thin strips¼ cup grated carrot
Method
Place a sheet of nori shiny side down, with the lines running horizontally, on a bamboo sushi mat.
Using the bamboo mat as a guide, roll the sushi away from you to firmly enclose filling.
See the back of this recipe for serving suggestions.
With clean, wet hands, spread rice over nori, leaving the near and far edges free of rice.
Give the roll a gentle squeeze to help stick the ingredients together.
Place fillings in a line on top of the rice, near the close edge.
Slice each roll into 9 thin slices, then serve.
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heartfoundation.org.nz | 2019
Serves 12 (makes 6 rolls) Ingredients
EquipmentBaking dish
Measuring cups
Measuring spoons
Saucepan with lid
Sieve
Wooden spoon
Preparation and cooking skillsBoil, simmer, stir.
Sushi rice
1 ½ cups sushi rice2 ½ cups water3 tablespoons vinegar
Method1. Place rice in a sieve and rinse thoroughly
under cold water.2. Place rinsed rice in a saucepan, then add
water.3. Bring to the boil. Reduce heat, then cover
with a lid and simmer for 12 minutes.4. Remove from heat and stand for 10 minutes
with the lid on. 5. Transfer rice to a baking dish and carefully
stir through sushi vinegar then allow to cool. 6. Use to make sushi.
Serving suggestions• Use ½ avocado, halved, stoned, peeled and
sliced in place of carrot or cucumber.• Use drained canned tuna in place of chicken.
Tips• If preparing sushi rice ahead of time, cool
rice as quickly as possible (within 1 hour), then cover and store in the refrigerator for no longer than 1 day.
• When slicing sushi roll, keep your knife slightly wet. This will give a clean cut, rather than crushing the roll.
Serving suggestions for sushi• Place on a plate and serve with a small bowl
of soy sauce as a dipping sauce.• Serve with pickled ginger and wasabi.
heartfoundation.org.nz | 2019
Word search – kupu tunu kaiWords used in cooking
Learning different food preparation and cooking skills will help you to cook tasty and healthy meals.
1 Find all the te reo Māori words used in cooking.
E Y E A K A P B M H M
Z J H U Y U A U A F J
T C O H U H P H M D O
P R I Ā F Ō A T A K I
O A E K N K R T O T T
L Q K I H I A P A R A
A R E Ā P A N T B E K
N S F K P K G Z A Q A
A P A K A P A K A M H
M A T A O G K B L P W
E I H A P A T A P A T
F I K D O V L P W C C
kai kōhuaboil-up
kuorograted
matafresh
mataochilled
mamaoasteamed
pāeraboil
pakapakabake
paparangatopping
tapatapahichopped
whakatiofrozen
heartfoundation.org.nz | 2019
Word search – kupu tunu kaiWords used in cooking
Teacher Copy
Learning different food preparation and cooking skills will help you to cook tasty and healthy meals.
1 Find all the te reo Māori words used in cooking.
E Y E A K A P B M H M
Z J H U Y U A U A F J
T C O H U H P H M D O
P R I Ā F Ō A T A K I
O A E K N K R T O T T
L Q K I H I A P A R A
A R E Ā P A N T B E K
N S F K P K G Z A Q A
A P A K A P A K A M H
M A T A O G K B L P W
E I H A P A T A P A T
F I K D O V L P W C C
kai kōhuaboil-up
kuorograted
matafresh
mataochilled
mamaoasteamed
pāeraboil
pakapakabake
paparangatopping
tapatapahichopped
whakatiofrozen
1 heartfoundation.org.nz | 2019
HuawhenuaVegetables – Bingo
Teacher notes
Vegetable bingo using te reo Māori is a fun way to teach Māori language and introduce students to different types of vegetables.There is a set of 12 bingo cards. Each bingo card has nine vegetables with their Māori and English name. Each card is different so that there can only be one winning card.
InstructionsPreparation:1. Print the bingo call sheet for yourself, then cut each square out and place them in a
container.2. Print bingo cards. Laminate these for future use.3. Use markers for students to cross off each vegetable on the card. 4. Read how the game works.
How the game works:1. Draw a vegetable name from the container.2. Call out the vegetable (try using the Māori name).3. Students then cross off the vegetable on their card.4. When a student has all the squares crossed off on their card, they call BINGO! They
are the winner. Note: if you have more than one copy of the bingo cards to cater for a class of more than 12 students, then there may be two winners.
5. Hand out a laminated card to each student.6. Explain to your students how the game works.
Students will learn:• The names of different types of vegetables in te reo Māori• Listening skills
2 heartfoundation.org.nz | 2019
Bingo call sheet (Please cut each vegetable out and place in a container.)
rengakura beetroot
pūpihi / poroki
broccoliuhikaramea / kāreti
carrotrengamutu / kōkihi
spinach
uānīko / pūputi / kareparāoa cauliflower
roroa iti courgette
kūkamo cucumber
tāmore mā / uhiteaparsnip
riki / aniana onion
rētehi lettuce
paukena pumpkin
rīwaipotato
kānga sweet corn
kamokamokamokamo
tōmatotomato
rapikama capsicum
kōwhitiwhitiwatercress
uhikuraradish
kāpiticabbage
kūmarakūmara
taro taro
kōraresilverbeet
haroremushrooms
uwhiuwhiyam
3 heartfoundation.org.nz | 2019
HuawhenuaVegetables – Bingo
rengakura beetroot
pūpihi / poroki broccoli
uhikaramea / kāreticarrot
uānīko / pūputi / kareparāoa cauliflower
roroa iti courgette
kūkamo cucumber
riki / aniana onion
rētehi lettuce
paukena pumpkin
4 heartfoundation.org.nz | 2019
HuawhenuaVegetables – Bingo
kānga sweet corn
kamokamokamokamo
tōmatotomato
tāmore mā / uhiteaparsnip
riki / aniana onion
uhikaramea / kāreticarrot
rapikama capsicum
rētehi lettuce
kūmarakūmara
5 heartfoundation.org.nz | 2019
HuawhenuaVegetables – Bingo
tōmatotomato
rengakura beetroot
kāpiticabbage
rapikama capsicum
rengamutu / kōkihi spinach
uwhiuwhiyam
taro taro
rīwaipotato
kōraresilverbeet
6 heartfoundation.org.nz | 2019
HuawhenuaVegetables – Bingo
rētehi lettuce
kōwhitiwhitiwatercress
kāpiticabbage
kōraresilverbeet
haroremushrooms
rengamutu / kōkihi spinach
kānga sweet corn
kūkamo cucumber
kūmarakūmara
7 heartfoundation.org.nz | 2019
HuawhenuaVegetables – Bingo
haroremushrooms
rīwaipotato
kānga sweet corn
uānīko / pūputi / kareparāoa cauliflower
tōmatotomato
kūmarakūmara
taro taro
rētehi lettuce
uhikuraradish
8 heartfoundation.org.nz | 2019
HuawhenuaVegetables – Bingo
rengakura beetroot
rīwaipotato
uhikaramea / kāreticarrot
uānīko / pūputi / kareparāoa cauliflower
tōmatotomato
kūkamo cucumber
pūpihi / poroki broccoli
rengamutu / kōkihi spinach
rapikama capsicum
9 heartfoundation.org.nz | 2019
HuawhenuaVegetables – Bingo
roroa iti courgette
tōmatotomato
kānga sweet corn
uānīko / pūputi / kareparāoa cauliflower
paukena pumpkin
kūkamo cucumber
rapikama capsicum
rētehi lettuce
kamokamokamokamo
10 heartfoundation.org.nz | 2019
HuawhenuaVegetables – Bingo
kōraresilverbeet
riki / aniana onion
uhikaramea / kāreticarrot
uānīko / pūputi / kareparāoa cauliflower
tōmatotomato
kūkamo cucumber
pūpihi / poroki broccoli
kūmarakūmara
haroremushrooms
11 heartfoundation.org.nz | 2019
HuawhenuaVegetables – Bingo
rengakura beetroot
rīwaipotato
uhikuraradish
uānīko / pūputi / kareparāoa cauliflower
pūpihi / poroki broccoli
kūkamo cucumber
uhikaramea / kāreticarrot
rētehi lettuce
uwhiuwhiyam
12 heartfoundation.org.nz | 2019
HuawhenuaVegetables – Bingo
kāpiticabbage
uwhiuwhiyam
uhikaramea / kāreticarrot
uānīko / pūputi / kareparāoa cauliflower
tōmatotomato
taro taro
pūpihi / poroki broccoli
rētehi lettuce
kamokamokamokamo
13 heartfoundation.org.nz | 2019
HuawhenuaVegetables – Bingo
kamokamokamokamo
rīwaipotato
uhikaramea / kāreticarrot
tāmore mā / uhiteaparsnip
rengamutu / kōkihi spinach
uhikuraradish
tōmatotomato
rētehi lettuce
kāpiticabbage
14 heartfoundation.org.nz | 2019
HuawhenuaVegetables – Bingo
kūmarakūmara
kānga sweet corn
kōwhitiwhitiwatercress
uānīko / pūputi / kareparāoa cauliflower
uhikuraradish
kūkamo cucumber
rengamutu / kōkihi spinach
tāmore mā / uhiteaparsnip
kamokamokamokamo
heartfoundation.org.nz | 2019
Word search – huawhenuaVegetables
Eating plenty of different kinds of vegetables helps you get a wide variety of vitamins, minerals and dietary fibre which supports your growth and keeps you healthy.
1 Can you find all the huawhenua (vegetables)?
R O O R A T U I K N K
Q A I Z X O E Ā Ō G Ō
I K R C W S N R R I W
I T E E U G W H A H H
R A I U A S A P R W I
A E M A R A K I E U T
F S U M O L H H B I I
V G Q I O R W I K H W
K Ū M A R A O T L W H
P Ū P I H I U R J U I
X S T O K U M T U H T
U H I K A R A M E A I
kāngacorn
kōraresilver-beet
kōwhitiwhitiwatercress
kūmarakūmara
pūpihibroccoli
rikionion
roroa iticourgette
tarotaro
uhikarameacarrot
uwhiuwhiyam
heartfoundation.org.nz | 2019
Word search – huawhenuaVegetables
Teacher Copy
Eating plenty of different kinds of vegetables helps you get a wide variety of vitamins, minerals and dietary fibre which supports your growth and keeps you healthy.
1 Can you find all the huawhenua (vegetables)?
R O O R A T U I K N K
Q A I Z X O E Ā Ō G Ō
I K R C W S N R R I W
I T E E U G W H A H H
R A I U A S A P R W I
A E M A R A K I E U T
F S U M O L H H B I I
V G Q I O R W I K H W
K Ū M A R A O T L W H
P Ū P I H I U R J U I
X S T O K U M T U H T
U H I K A R A M E A I
kāngacorn
kōraresilver-beet
kōwhitiwhitiwatercress
kūmarakūmara
pūpihibroccoli
rikionion
roroa iticourgette
tarotaro
uhikarameacarrot
uwhiuwhiyam
1 heartfoundation.org.nz | 2019
Evaluation
Name of food product:
How much did you like the taste of your food product? Choose one
I really don’t like it
I dislike it slightly
I neither like nor dislike it
I like it slightly I really like it
How much did you like the appearance of your food product? Choose one
I really don’t like it
I dislike it slightly
I neither like nor dislike it
I like it slightly I really like it
How much did you like texture of your food product? Choose one
I really don’t like it
I dislike it slightly
I neither like nor dislike it
I like it slightly I really like it
Name:
2 heartfoundation.org.nz | 2019
What went well?
What did not go well?
What could be improved?
Add a photo of your food product here
Scrub the mussel shells and remove their beards.
Fresh mussels must be tightly closed.
Place mussels in large pot with 1 cup water.
Cover with a tight fitting lid and bring to the boil.
Discard any mussels that don’t open.
Remove the mussels from the shells.
Store cooked mussel meat in the fridge.
Cook covered over a high heat until the mussels open (3-5 minutes).
How to cook
MusselsMussels are available all year round, fresh or frozen. When buying fresh (live) mussels look for mussels with fully closed shells or those that close when the shells are tapped. Fresh mussels should be cooked soon after buying. Store them in the fridge for no longer than 2 days. Discard any mussels that don’t open during the cooking process.
Did you know
Greenshell mussels (kūkū / kūtai) are only grown in New Zealand and are one of the world’s most successfully farmed mussels. They are grown on lines suspended from ropes above the sea floor.
Food skills
heartfoundation.org.nz
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Add corn, peas and milk. Bring to a simmer. Mix together cornflour and water. Slowly add stirring all the time.
Roughly chop the mussel meat and add to the pot. Serve immediately.
Add mussels. Cook until they open. Remove from the pot. Discard any that don’t open. Remove mussels from their shells, set aside.
Heat oil in a large pot. Add onions, garlic, carrots and celery, cook gently. Add potatoes and water. Bring to the boil, then reduce to a simmer.
Mussel and vegetable chowder (serves 4)
Method
3 4
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For more recipe ideas and cooking tips visit heartfoundation.org.nz/recipes and vegetables.co.nz
Ingredients1 tablespoon oil
1 onion, diced
3 cloves garlic, crushed
2 carrots, peeled and diced
2 stalks celery, diced
2 potatoes, peeled and diced
21/2 cups water
24 fresh mussels in their shells
1 cup corn kernels
1 cup peas
1 can evaporated milk
2 tablespoons cornflour
2 tablespoons cold water