30 votes

Poke is a traditional Cook Islands' dish that can be made with either over-ripe bananas or pumpkin.

150 Minutes

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  • 2 cups cooked pumpkin or mashed banana
  • 1 cup tapioca powder (arrowroot starch)
  • 3 tablespoons lite coconut cream
  • ¼ cup evaporated reduced-fat milk
  • ¼ cup water
  • 2 teaspoons cornflour


  1. Heat oven to 150°c.
  2. Place mashed pumpkin or banana into a saucepan and continue to mash and mix over a medium heat until it forms a thick paste and comes to the boil. If you are using banana, it will have changed colour to become almost purple. Allow to cool.
  3. Once cooled, mix in the tapioca until it is smooth and lump-free.
  4. Spread the mixture into an oiled tin or baking dish that will allow the mixture to be about 2-3cm deep. Cover with tin foil and bake for approximately 2 hours or until a smooth skin has formed on top. Allow to cool slightly before cutting into small squares.
  5. In a saucepan, mix together the coconut cream, evaporated milk, water and cornflour. Heat gently, stirring consistently until coconut sauce comes to the boil, remove from heat.
    Serve poke with a drizzle of coconut sauce.
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