Winter Wellness

Winter Wellness

Takurua is a time for us to slow down, nourish our tinana and whānau, and connect with the natural rhythms of te taiao. This Learning Bite explores winter wellness through te ao Māori by connecting our hauora with whakapapa, kai, rongoā and seasonal practices that tautoko our wellbeing during the colder months. You will learn practices and recipes for heartwarming winter kai to help keep you and your whānau healthy during Takurua.

Instructions

These Learning Bites are short, self-paced online learning modules designed to be accessible, practical and grounded in kaupapa Māori values.Each ‘bite’ takes around 10–15 minutes and can be completed in your own time. Please enter your responses in the text boxes provided.

Takurua is a time to slow down

Hine Takurua

Hinetakurua, Te Rā, and Hine Raumati Source: Te Haunui Tuna

Matariki

Source: Fraser Gunn, astroimage.co.nz

Tohu of the new year

Whetū connect to kai

A time to maanaki

Rachael Coll https://hail.to/waih-beach-school/publication/p7Cf9Z0/article/kbNIsrS

Te Whare Tapa Whā Source: allright.org.nz

Rongoā Kai for Takurua

Kawakawa Tea

Just pour hot water over leaves and drink!

Both fresh and dried leaves work

Calming and caffeine-free

Great for digestion, inflammation, circulation

Nourishing Boil Up

Ingredients

• Meat (chicken, beef, pork), with minimal fat
• Fresh Vegetables (onion, kūmara, potato, carrot, watercress, silverbeet, cabbage), try use more veges than meat
• Stock, with low salt/sodium
• Seasoning - optional (garlic, pepper, small amount of salt)

Method

• Create base - combine chopped stock, meat, onion, garlic in a pot, simmer 30-45 mins
• Add veges - kūmara, potato, carrot first, simmer for 15 mins, then add greens and simmer for 3 mins
• Serve - with lots of stock. Enjoy your nourishing boil up!

• Create base - combine chopped stock, meat, onion, garlic in a pot, simmer 30-45 mins
• Add veges - kūmara, potato, carrot first, simmer for 15 mins, then add greens and simmer for 3 mins
• Serve - with lots of stock. Enjoy your nourishing boil up!

Māra in Takurua

Grow frost-hardy species e.g. broccoli, cabbage, carrots, radishes

Prepare seedbeds for spring

Water with lukewarm wai, not cold

Grow Microgreens!

What Did We Learn Today?

Takurua...

• Is a time to grow, forage and eat nourishing kai and rongoā.
• Shows how our hauora is interdependent with taiao and whānau.
• Invites us to slow down, reflect, and embed healthy daily practices.
• Offers space to observe ngā whetu and maramataka, share pūrākau, and explore whakapapa.

He aha ōu whakaaro?

Please share any thoughts, comments, and feedback you have on this Learning Bite. Let us know what you liked and what we can improve!

Complete Learning Bite