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.
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 |
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| 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%.