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Chia Pots: A Kiwi's Guide to This Healthy Superfood

Chia seeds are a small, black seed that is native to Central and South America. They have been eaten for centuries for their nutritional value and health benefits.Chia seeds are a good source of protein, fiber, omega-3 fatty acids, and antioxidants. They are also gluten-free and low in calories....

Love Local Whanganui.

At Honest Kitchen, we believe that the best food is made with fresh, local ingredients. That's why we're proud to partner with several local suppliers, including Chefs Choice, Laugesens Gardens, Windermere Farms, and Sour Bros Bakery. Our commitment to quality and sustainability is at the heart of everything we do. We take immense pride in supporting our local community by sourcing the freshest, highest-quality ingredients availableChefs Choice is a Whanganui-based butcher that specialises in pr...

The Salad that caesared its way into our hearts: The origins of the Caesar Salad

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Sustainable Craftmanship

When HK reached out for a local craftsman to create a simple document holder, I couldn’t resist to put my hand up! From initial concept, to design, build, and assembly, this project ticked all the boxes.. It all started after a lengthy career as a Chef, eventually moving into at teaching and administration role when the arrival of my small family in 2015. I spent my career creating, designing, perfecting and developing my kinesthetic skills but wasn’t getting the same creative satisfaction f...

Chunky Cup!

The Chunky Loan Cup We are on a mission to reduce throwaway cups sent to landfill. While many of us try to do the right thing, it can be easy to forget to take your own cup out with us all the time. The Chunky Loan Cup system is a not-for-profit initiative that supports cafés with free membership. It’s an effort to reduce the amount of waste caused by the use of single use coffee cups. HOW IT WORKS FOR CUSTOMERS If you forgot your own cup just borrow one of ours! Pay the participating café $...

A Regenerative Economy

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The Mighty Garlic

Fresh is best when it comes to Garlic! From ancient Egyptians to Kiwis, we cannot get enough of the smelly, health benefit, bulb of goodness. Dating back 5000 years, garlic has become a staple in every household, the base to flavorsome rice or cous cous, to rubbing deep into our meats, or jazzing up the leafy greens, we just love it!...

Peas Peas (Eat) Me

If you are anything like us, peas and corn were a staple alongside any meal growing up. 'More peas please!' definitely wasn't something we said but your parents were right for making you finish every last bite! Peas in particular have an impressive nutrient profile, containing just about every vitamin and mineral you need. Peas are unique for their high plant-based protein content. They have a low glycemic index and high fibre content. As well as containing the starch amylose, which works to sl...

Seasonal Spotlight: Pumpkin

We’re heading into autumn and that means more earthy veges, perfect to warm you up as the weather starts to get a bit chillier. We’re dreaming of pumpkin every way this week, roasted, in a soup - the list goes on. There are many reasons to love pumpkin. For one, they are delicious and versatile. For two, they are nutrient dense and a great source of fibre. Pumpkin is extremely high in beta-carotene, which gives pumpkins (and carrots) their orange colour. This is a carotenoid that converts t...

What's Right About Rice?

Should you eat it? What kind? Is it healthy?  First things first – there is so much, often contradicting, information surrounding what foods you should or shouldn’t eat and whether they are healthy for you or not. Rice is no different. As with all foods, what is ‘healthy’ for one person may not be for another so take the time to figure out what works for you. Rice tends to get a bad reputation because it is a carbohydrate. But carbs aren’t all bad, they’re your bodies main sour...

Seasonal Spotlight: Avocado

Avocados are fatty fruits with a buttery smooth flesh when ripe. Pro tip – to check an avocados ripeness without damaging it press down on the top, where the stalk is. If it presses down easily, it is ripe enough to eat. If not, give it a little longer to ripen! The creamy consistency and mild flavour of an avocado mean they can be easily incorporated into your diet - add them to salads and smoothies or mash them into guacamole. And why wouldn’t you? They are nutrient dense and provide many...

Chia Seeds: Small But Mighty

Chia seeds are one of the healthiest and most nutritious foods in the world. They are rich in omega 3, fibre, protein, magnesium, manganese, and antioxidants. 2-3 tablespoons of chia seeds a day is all you need to reap the benefits of this superfood....

Why Seasonal?

Eating seasonally is not a new concept, this is something that used to be commonplace. Although we now have ready access to supermarkets stocked with our favourite produce year-round it is still super important to know how and when things grow and try to incorporate more of these foods into your diet. There are so many benefits from minimizing the time it takes for your produce to get from the ground to your plate - produce that is grown and eaten in season is fresher, full of flavour and more n...

Drink Tea For a Healthy Body and Mind

We love supplying and supporting Webster's Tea because we think alike and with an organic product and sustainable packaging and business practices, they are doing great things for tea drinkers and the environment! Webster’s Tea is on a mission to redeem NZs tea scene, after finding our offerings lacking after returning from overseas. Much like us, they believe that good tea, or in our case good food, shouldn’t be hard to find and we shouldn’t be compromising on flavour or our own health, o...

Seasonal Spotlight: Asparagus

This may be the question that's on your mind after eating asparagus but it does more than just effect the smell of your pee! It’s packed full of nutrients and vitamins that are great for your overall health. This vege has vitamins A, C, E, K and B6 along with folate, fibre, chromium and is rich in antioxidants.  Asparagus has got all the good immune boosting vitamins! Vitamin A, C and E are all essential nutrients that are great for the immune system. Our bodies absorb vitamin E better if...

Seasonal Spotlight: Carrot

This week we’re talking about the parsnip’s colourful counterpart, the carrot. Are the rumours true that they make you see in the dark? Are their health benefits a myth or are they a must have in your diet?   People have been eating carrots for over 5,000 years and for good reason! Did you know that carrots were originally purple or yellow, the familiar orange variety was developed later? Orange carrots get their colour from beta carotene and contain a powerhouse of vitamins, potas...

Seasonal Spotlight: Parnsip

Here's another case of its what’s on the inside that counts. Parsnips may not be as visually appealing as their lookalike, the carrot, due to its lack of vibrant colour but they have got a lot to give! Parsnips have a unique flavour that sets them apart and can be associated with many health benefits, this is thanks to their rich vitamin and mineral content. ...

Seasonal Spotlight: Beetroot

No beeting around the bush, beets are good for you. They are chock full of healthy nutrients – they include almost all the vitamins and minerals you need!  Did you know you can even eat the leaves? They are full of iron, calcium and vitamin A and C. You can use them as you would spinach. ...

Improve Your Health With Our Spiced Chai

Chai originated in India, where chai simply means tea, in the 1920s. It is traditionally a hot, spiced tea which is boiled on the stovetop with milk. The chai latte is a westernized take on traditional chai tea. Chai lattes are often packed full of added sugars and artificial ingredients that weaken the traditional healing properties of chai. That’s why we make our own spiced chai blend here at HK - so that you are getting maximum flavour and health benefits without any of the nasties! We use...

Seasonal Spotlight: Quinoa

Quinoa has seen a resurgence in popularity over the last few years, even being crowned a ‘superfood’. But this grain, grown for its edible seeds, is no passing fad. It has been around for thousands of years, known in the Inca Empire as the ‘Mother of all grains’ and they were onto a good thing. Quinoa has numerous health benefits as well as a mild, nutty taste that makes it super versatile when cooking. It is super simple to cook and can be easily substituted into many dishes, making it ...

Fight Inflammation With Turmeric

Turmeric is a powerhouse spice; with everything you could want from a spice and more! It is anti-inflammatory, anti-bacterial, anti-parasitic and has a high antioxidant content. Adding turmeric into your diet has no shortage of potential benefits! It can help reduce inflammation, reduce joint pain, help with digestive issues, and help relieve stomach pain. It can also support a healthy brain, improving brain function and boosting your mood. So, turmeric has anti-inflammatory properties but ...

Seasonal Spotlight: Cabbage

Cabbage is a cruciferous vegetable with an impressive nutrient profile – making it exceptionally healthy and gut friendly. If you want to keep your digestion happy and healthy fibrous cabbage is a must in your diet! It is rich in vitamin K, C and B6, folate and magnesium to name a few.   Vitamin C serves many important roles in the body and is well known for its immunity boosting benefits. Vitamin C also helps the body to absorb non-heme iron, which is the type of iron found in plant...

Seasonal Spotlight: Potatoes

Eating potatoes won’t necessarily leave you looking like a sack of potatoes. The humble potato is often overlooked but there was a time when potatoes were traded with gold directly so they can’t be all bad! ...

Seasonal Spotlight: Cauliflower

Cauliflower has really made a name for itself in the vegetable world and for good reason! It is extremely versatile and is a nutritional powerhouse - packed full of various vitamins, phytochemicals and antioxidants. Cauliflower is a non-starchy and complex carbohydrate, is high in fibre and has low amounts of naturally occurring sugar. Don’t let the colour fool you, the nutrition profile of cauliflower is actually quite impressive. Cauliflower is vitamin rich – it contains some amount of alm...

Recipe: Rich Mushrooms

We made these mushrooms over lockdown when field mushrooms were plentiful - any mushrooms will do though! They are delicious and perfect served hot on crunchy bread with chopped parsley. Makes enough for 2.  ⁣⁣⁣Ingredients: ⁣⁣• Mushrooms - whole or sliced⁣• 4 tbsp butter ⁣⁣• 1 onion - thinly sliced ⁣⁣• 3 cloves garlic - chopped ⁣⁣• 1/3 cup cream ⁣⁣• 1 tbsp balsamic vinegar ⁣⁣• 1 tsp dijon mustard ⁣⁣• 1 tsp onion jam (or such - store bought...