Pūhā/Rauriki

Pūhā or Rauriki is a green vegetable native to New Zealand.

Traditionally it was one of the staple green vegetables of the Maori and is still eaten today. Pūhā can be found growing wild. The 'smooth' leaved pūhā is the most popular, however, the slightly bitter and 'prickly' leaved pūhā is also eaten.

What to look for

Select young and crisp pūhā with a good, even colouring.

Availability

Pūhā grows all year but it is not often available commercially.

Store

Refrigerate in paper bags and use promptly. Pūhā can be frozen but it is best fresh.

How to prepare

Wash well. Rub stems and leaves together under running water. Remove woody stalks and discoloured leaves. Use the medium to thin stalks and the leaves. Discard only the very coarse stalks; add these to stocks and soups for extra flavour.

Ways to eat

Steam or boil like spinach. Cook for 20-30 minutes to remove the bitterness. Boil pūhā with meat in a 'boil-up'. Place pūhā on top of roast beef, pork or mutton bird, 15-20 minutes before the end of cooking. Use pūhā as a vegetable on its own, in a meat or vegetable braise or stew, or in salads. Use to make soup, add to a stir fry or pie fillings. Click here for recipes.

Cooking methods

Boil, microwave, steam, stir fry.

Nutrition

Pūhā is very high in vitamin A from beta-carotene. It is a good source of vitamin A, vitamin C, vitamin K, and a source of folate, niacin, vitamin B6 and contains potassium at levels of dietary significance. As well as beta-carotene, other phytonutrients found in pūhā are phenolic compounds.

Nutrition table

Pūhā Raw      
Nutrition Information        
Serving size: 1 cup chopped = 50g  
  Average Quantity % Daily Intake per serve Average Quantity  
per serving per 100g  
Energy (kJ/Cal) 53/13 1% 105/25  
Protein (g) 1.2 2% 2.4  
Fat, total (g) 0.4 1% 0.9  
 - saturated (g) 0.05 0% 0.1  
Available carbohydrate (g) 0.2 0% 0.4  
 - sugars (g) 0.1 0% 0.2  
Dietary Fibre (g) 1.6   3.2  
Sodium (mg) 55 2% 110  
Vitamin A Equiv. (µg) 346 46% RDI* 691 A good source of vitamin A
Vitamin C (mg) 17 165% RDI* 33 A good source of vitamin C
Vitamin K (mg) 77 96% ESADDI** 153 A good source  of vitamin K
Folate (µg) 48 24% RDI* 96.0 A source of folate
Niacin (mg) 1.3 13% RDI* 2.6 A source of niacin
Vitamin B6 (mg) 0.18 11% RDI* 0.4 A source of vitamin B6
Potassium (mg) 225   450 Contains potassium
Riboflavin (mg) 0.09 5% RDI* 0.18  
Thiamin (mg) 0.01 1% RDI* 0.02  
Vitamin E (mg) 0.26 3% RDI* 0.52  
Calcium (mg) 50 6% RDI* 100  
Iron (mg) 0.4 4% RDI* 0.9  
Selenium (µg) 0.1 0% RDI* 0.2  
Zinc (mg) 0.4 4% RDI* 0.9  
Percentage Daily Intakes are based on an average adult diet of 8700 kJ  
Your daily Intakes may be higher or lower depending on your energy needs.  
 *Recommended Dietary Intake (Average Adult)
**Estimated Safe and Adequate Daily Dietary Intake
 
Source: FOODfiles 2018

Retailing

Display in refrigerated shelving with herbs and salad items. Pūhā is highly perishable so buy small quantities regularly and ensure good stock rotation. If loose, bunch and display. Use the QR code on labels.

Store at 0ºC with a relative humidity of 90-100%.

Images

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