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The traditional diet of the Tongan people consisted mostly of taro, yams, bananas, coconuts and of course seafood - the staple of any island nation. As Westerners began to arrive in the 19th and early 20th centuries, so to did new foods.

Some popular dishes include:

Topai: these doughballs are dropped in a kettle of boiling water to cook and are then served with syrup and coconut milk.

Lú: this is a meal prepared for special occasions. Chopped meat is prepared with coconut milk and wrapped in taro leaves which are then wrapped in banana leaves and put in an umu (a traditional underground oven) to cook. There are many varieties of Lú including Lú pulu - made with beef, Lú sipi - made with lamb, Lú moa - made with chicken and Lú ho’osi - made with horse meat.

‘Ota ‘ika: ‘Ota means raw and ‘ika means fish, and that is basically what this meal consists of - raw fish that has been marinated in citrus juice and coconut milk served with mixed vegetables. (For the fish portion, a wide array of seafood can be used such as mussels, prawns, crab, lobster, octopus or squid, sea urchin or eel).

Feke: grilled octopus or squid prepared in coconut sauce.

Kapisi pulu: corned beef and cabbage in coconut cream.

Appetizer
Kava kava drink  Print Recipe

This kava drink recipe is consumed throughout the Pacific islands of Fiji, Samoa, Tonga and Vanuatu, made from the ground roots of the yagona plant. The root of the plant is used to produce a drink with sedative, anesthetic, and euphoriant properties. Its active ingredients are called kavalactones.
Serves: 4
Preparation time:5 minutes
Cooking time:15 minutes
1/2 cup Ground kava root
2 cups Water
1 Strainer bag
1 Large bowl
1. Measure out your kava root according to taste, a typical serving would usually be a 1/2 cup per person.
2. Place the kava root into the strainer and boil your water so you have 2 cups of boiling water per serving. Note that for the best results your water shouldn’t be fully boiled but should be hot. If your water does boil then you can leave it for 5 minutes until it reaches an acceptable temperature.
3. Place your strainer of kava root in a bowl and pour in your hot water, this can sit for around 10 minutes whilst the mixture steeps.
4. After 10 minutes or so, squeeze your strainer tightly and start kneading the remaining kava root inside to go into the bowl.
5. Your mixture should now be a nice brown color, the kava sediments should be contained within the straining bag and shouldn’t have made it to the bowl but if some have then don’t worry too much.
6. Pour your liquid into a container and refrigerate until it is cold.
7. Pour into a glass and enjoy!
conversion of liquids
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Measures of non liquid ingredients



Non-liquid ingredients in volume converted
into weight using the table below.
For products not included, use a metric scale
Weight of specific 'ingredients in grams

Ingredient

1 cup

3/4 cup

2/3 cup

1/2 cup

1/3 cup

1/4 cup

2 tablespoons

All-purpose wheat flour 120 g 90 g 80 g 60 g 40 g 30 g 15 g
All-purpose sifted wheat flour 110 g 80 g 70 g 55 g 35 g 27 g 13 g
White sugar 200 g 150 g 130 g 100 g 65 g 50 g 25 g
Powdered sugar/Icing sugar 100 g 75 g 70 g 50 g 35 g 25 g 13 g
Brown sugar normally packed 180 g 135 g 120 g 90 g 60 g 45 g 23 g
Corn flour 160 g 120 g 100 g 80 g 50 g 40 g 20 g
Cornstarch 120 g 90 g 80 g 60 g 40 g 30 g 15 g
Rice (not-cooked) 190 g 140 g 125 g 95 g 65 g 48 g 24 g
Macaroni (uncooked) 140 g 100 g 90 g 70 g 45 g 35 g 17 g
Couscous (uncooked) 180 g 135 g 120 g 90 g 60 g 45 g 22 g
Quick oatmeal (uncooked) 90 g 65 g 60 g 45 g 30 g 22 g 11 g
Table salt 300 g 230 g 200 g 150 g 100 g 75 g 40 g
Butter / Margarine 240 g 180 g 160 g 120 g 80 g 60 g 30 g
Shortening 190 g 140 g 125 g 95 g 65 g 48 g 24 g
Fruits and légumes chopped 150 g 110 g 100 g 75 g 50 g 40 g 20 g
chopped walnuts 150 g 110 g 100 g 75 g 50 g 40 g 20 g
Nuts /ground almonds 120 g 90 g 80 g 60 g 40 g 30 g 15 g
Fresh bread crumbs (not packed) 60 g 45 g 40 g 30 g 20 g 15 g 8 g
Dry bread crumbs 150 g 110 g 100 g 75 g 50 g 40 g 20 g
Parmesan grated 90 g 65 g 60 g 45 g 30 g 22 g 11 g
Chocolate chips 150 g 110 g 100 g 75 g 50 g 38 g  19 g
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