Samoa is said to be one of the most traditional countries in the South Pacific, retaining much of its cultural heritage, from tattoos to dance. One of the best examples of this can be seen in the nation’s food. The staple ingredients are found in the sea and on the land, with fish, coconut, taro and breadfruit making frequent appearances in dishes that haven’t changed for generations. If you haven’t yet delved into the world of Samoan cuisine, here’s what you need to try.

Oka I’a

You can’t visit Samoa without trying Oka – it’s the dish I came across the most, and easily one of the most popular and delicious. Though there are variations, the key ingredients are freshly caught fish, cut into chunks (raw), marinated in lime juice, then mixed with coconut cream and chopped onion and tomato. It’s a light, refreshing dish, often served as a starter.

Coconut

Coconut is a huge part of life in the South Pacific; in fact it’s often referred to as the tree of life. Almost every part of the plant is used; the trunk to make furniture and houses, the leaves for roofs and for fabric, and of course, the coconut itself, for eating and drinking.

Koko Samoa

Cacao trees are plentiful and many Samoan families have a cacao tree in their garden. It is most commonly consumed as a drink, known as koko samoa. This is easy to find in local markets and shops, usually sold in a block which you then mix with water (or coconut milk) and add sugar if you wish.

Fruit

While travelling in Samoa you can’t fail to notice the abundance of fruit growing in the trees and bushes. Mangos, pineapples, papaya and bananas to name a few, make up a big part of the Samoan diet. Fruit is often served at breakfast, picked straight from the tree.

Palusami

Taro grows well in Samoa and both the leaves and root are used in a variety of dishes. Palusami is coconut cream wrapped in taro leaves and then baked, the resulting dish has a texture similar to spinach with a rich and creamy taste. Occasionally, other ingredients are added, such as onion, fish and meat.

Breadfruit

I had never heard of breadfruit before arriving in Samoa, but soon realised it’s an important component of Samoan cuisine. It is comparable to a potato, and is used in similar ways in Samoan cooking, although unlike a potato it grows on trees.

Umu

Umu is a traditional style of cooking, rather than a specific dish. Rocks and stones are heated on the earth by burning coconut husks. Once hot, taro, bananas, palusami and more are cooked on, in and below the stones or wrapped in banana leaves. It’s a slow process, but worth the wait. A great place to see this in action is the Samoa Cultural Village in Apia.

To’ona’i

On Sundays, most Samoans rise early to prepare the to’ona’i – the Samoan Sunday lunch. This usually features many of the countries favourites including Palusami, Oka and breadfruit. The morning is spent at church, and the afternoon is spent eating the delicious feast with family and friends.

Fia Fia

Most resorts hold a Fia Fia once a week, this is a great opportunity to try Samoan cuisine. They usually this involves an expansive buffet of Samoan dishes, followed by a traditional dance and a fire knife performance.