Anna Valentine has collaborated with Soil & Health on a series of videos for our YouTube channel, foraging in her home garden for late spring weedy edible greens, then whipping up a delicious, nutritious vegan and gluten-free dressing for a divine pasta lunch.
Hereโs the recipe and links to the episodes with Anna.
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Green Goddess dip or sauce
This delicious nutritious dip can be a drizzle, salad dressing, or a cream cheese-like spread depending on the power of your blender and preference.
It is super versatile, and uses many common garden and wild weeds, but you can also mix and match with rocket, spinach, silver beet or kale. The ingredients can easily be modified according to your taste. I just head out to the yard and pick a big handful of what’s looking lush.
Today I gathered nasturtium, chickweed, onion weed, dandelion, oxalis, dock, plantain and wild mustard which are lush and abundant in my garden at the moment. We enjoyed it last night with tempeh nuggets, brown rice and mushrooms. You could have it with hot chips, steamed potatoes or kลซmara, with roast veges or an omelette or quiche, you could also stir it through pasta (as pictured below), or use it as a side to a cooked breakfast.ย
Vegan | Gluten-free
Makes 2 cups
2 cups wild weeds or other leafy greens, roughly chopped
1/2 cup cashews (soaked in hottest tap water for 1 hour then drained)
Zest and juice 1 lemon
1/4 cup apple cider vinegar
1/4 cup water (optional depending on desired consistency)
2 cloves garlic, peeled
1/3 cup extra virgin olive oil and/or a mixture of hemp seed oil
1 tsp salt
1/4 tsp pepper
2 tablespoons nutritional yeast or finely grated parmesan (optional)
Gather your ingredients and measure the following into a high-speed blender. Blitz until smooth and serve. It will thicken up a bit more in the fridge.
Watch on YouTube
To watch Anna foraging for the weedy edible in this recipe and to see her making the dressing in her home kitchen, check out the videos linked below on the Soil & Health YouTube Channel. Donโt forget to subscribe, like, and share if you appreciate this kind of content.
Drawing on over 40 years of experience, nutrition and exercise specialist Susan Birch explains in her new book how metabolism, hormones, food, movement, sleep and stress work together to influence your energy, weight, mood and overall health.
In this extract she looks at the influence of our ancestral genetics on our diets.
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Genetic adaptation โ the slow pace of change
The transition from hunter-gatherer societies to agriculture marked a major shift in human diets. Over the past century, this shift has accelerated, leading to the year-round consumption of processed foods, containing refined carbohydrates and PUFAs (polyunsaturated fatty acids). This is a stark contrast to the seasonal diets of our ancestors. Alongside these dietary changes, modern food manufacturing has introduced entirely new ingredients that our bodies havenโt evolved to process.
Our genetic programming still aligns with ancestral conditions: whole foods, food scarcity, and seasonal variation. We havenโt adapted to the constant availability of ultra-processed, energy-dense foods, which make overeating easy and contribute to the growing burden of chronic metabolic disease. This mismatch between our physiology and modern diets has profound health consequences.
Genetic adaptation is a slow process, unfolding over thousands of years in response to environmental pressures. But the rapid dietary changes of recent decades have outpaced our evolutionary capacity to adapt. This imbalance is a key driver behind the prevalence of chronic diseases today.
Modern medicine complicates this dynamic further. Treatments for lifestyle-related conditions reduce the selective pressures that would normally drive genetic adaptation. When pharmaceuticals manage diseases like obesity and diabetes, the natural motivation to modify our behaviours and change our diet weakens. This delay in genetic evolution, combined with medical interventions, perpetuates many modern health issues.
Lactose tolerance is an example of slow genetic adaptation. Populations with a history of dairy farming, such as those in Europe, Africa and the Middle East, developed this trait around 7500 years ago. Other populations, lacking this history, remain largely lactose intolerant. Similarly, some populations have adapted to wheat and grains, like those in the Fertile Crescent, while others, such as Northern Europeans and non-Western groups, often exhibit gluten intolerance and inflammation.
In East Asia, people adapted to a rice-based diet, while in the Americas, maize became a staple. East Asians also adapted to metabolise soy and its phytoestrogens efficiently, potentially contributing to lower rates of breast cancer and heart disease. In contrast, populations newly introduced to soy may face digestive and hormonal issues due to genetic variations in enzyme activity and hormonal regulation.
These examples illustrate how genetic diversity shapes our dietary tolerances, and why evolutionary history matters when choosing what to eat. Understanding these variations helps explain why some diets work better for certain people, and highlights the value of food choices that are most consistent with our genetic heritage.
Author bio
Susan Birch is the Health Detective, a passionate health advocate with a Master’s in Health Sciences and over 40 years’ experience in nutrition and exercise science. Now based in the Eastern Bay of Plenty, she enjoys mountain biking, kayaking and weightlifting.
The Health Detective’s Handbook is available via the author’s website, or via Amazon.
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Cabbage might not seem to be the most glamorous vegetable in the garden, but give it a little attention and it rewards you with versatility, nourishment and weeks of good eating, as Paula Sharp writes.
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There is something wonderfully satisfying about a cabbage. You plant one small seedling and, given the right conditions, it quietly gets on with the job of producing a substantial head of food. Unlike some of our more fleeting seasonal vegetables, cabbage is wonderfully forgiving. It stores well, feeds a crowd and can be eaten raw, steamed, roasted, stir-fried or fermented.
Variety and versatility
It also comes in far more forms than the tightly packed green cabbage many of us remember from childhood. Savoy cabbage has crinkly, tender leaves. Red cabbage brings beautiful colour to a winter slaw. Pointed or sweetheart cabbage is mild and naturally sweet, while Chinese cabbage has softer leaves that work beautifully in stir-fries and soups.
Nutrition for the gut and more
Cabbage belongs to the brassica family, alongside broccoli, cauliflower, Brussels sprouts, kale and bok choy. Like its brassica cousins, cabbage provides fibre, vitamin C, vitamin K and folate, along with a range of naturally occurring plant compounds.
Its fibre is particularly useful for supporting a healthy digestive system and eating cabbage as part of a varied diet also helps us feed the trillions of microorganisms living in our gut.
Then there is fermentation. Traditional fermented cabbage, such as sauerkraut and kimchi, use naturally occurring microorganisms to transform fresh cabbage into something completely different.
Fermented foods can be a useful addition to a varied diet, providing live cultures depending on how they are made and stored.
ABOVE: Wombok cabbage is great to use for kimchi. Photo: Undo Kim, Pexels
Serving and cooking tips
Donโt boil it to death! Perhaps cabbage has suffered from its reputation for being overcooked. The trick is to treat it with a little more respect. Slice it finely and eat it raw with apple, carrot and a sharp dressing. Cut it into wedges and roast it until the edges caramelise. Stir-fry it quickly with garlic and ginger. Or simply steam it until just tender and finish with butter or olive oil, lemon and plenty of black pepper.
Paulaโs tip โ donโt throw away the outer leaves or the core. The tougher outer leaves can be added to stock, while the crisp core is perfectly edible; finely sliced, it adds crunch to salads and slaws.
Photo: Victoria Emerson, Pexels
If you enjoy simple, grounded nutrition like this; practical, seasonal, and realistic, you can join Paulaโs Sharp Bite newsletter for weekly insights, recipes, and support HERE.
Growing cabbages
If youโre growing cabbage organically, good soil preparation and regular watering will help plants establish well. Brassicas are hungry crops, so compost and well-nourished soil are your friends. Keep an eye out for the cabbage white butterfly and its green caterpillars, which can make short work of young plants. Fine insect netting is one of the simplest ways to protect them without resorting to sprays.
Once harvested, cabbage will keep for considerably longer than delicate salad greens. That makes it an excellent vegetable to have on hand when you want to eat well without constantly shopping. And perhaps thatโs cabbageโs greatest strength. It isnโt fancy. It doesnโt need to be. Itโs simply good food grown in the garden, picked when ready and transformed into something delicious with very little fuss.
Cabbage recipes
Easy homemade kimchi
Makes about 1 large jar (larger than the picture!)
Ingredients
1 medium Chinese cabbage (wombok), about 1kg
2 tbsp sea salt
1 small carrot, cut into matchsticks
4 spring onions, sliced
3 garlic cloves, finely grated
2cm piece fresh ginger, finely grated
1โ2 tbsp Korean chilli flakes (gochugaru), depending on how spicy you like it
1 tbsp fish sauce (or use soy sauce or tamari)
1 tsp sugar
2 tbsp water
Photo: Antoni Shkraba, Pexels
Method
Cut the cabbage into bite-sized pieces, removing the tough core.
Place in a large bowl and sprinkle over the salt.
Massage the salt through the cabbage and leave for 1โ2 hours, turning it occasionally. The cabbage should soften and release some liquid.
Rinse the cabbage thoroughly under cold water and drain well.
Mix the garlic, ginger, chilli flakes, fish sauce, sugar and water into a paste.
Add the cabbage, carrot and spring onions and mix well โ clean hands are easiest!
Pack the mixture firmly into a clean glass jar, pressing it down so the vegetables are below the liquid. Leave at least 2โ3cm of space at the top.
Cover loosely with a lid and leave at room temperature for 1โ3 days, checking each day. You should see bubbles and notice a pleasantly sour, fermented smell.
Once it tastes tangy enough for you, seal the jar and refrigerate. The flavour will continue developing in the fridge.
Paulaโs tip: Fermentation is a living process, so donโt panic if your kimchi changes slightly in colour, smell or texture. However, if you see fuzzy mould or notice a genuinely rotten smell, throw it out.
Easy vegetable nasi goreng
Serves 4
This is a great way to use up cabbage and whatever else is hanging around in the fridge.
Ingredients
4 cups cooked cold rice
2 tbsp coconut oil
2 eggs
2 garlic cloves, finely chopped
1 small onion, finely sliced
2 cups finely shredded cabbage
1 carrot, julienned or grated
1 red capsicum, thinly sliced
1 cup frozen peas
3 spring onions, sliced
2 tbsp kecap manis (or 1ยฝ tbsp soy sauce or tamari + 1 tsp honey or maple syrup)
1 tbsp soy sauce or tamari
1 tsp sesame oil
Juice of ยฝ lime
Fresh coriander
Optional: sliced fresh chilli
To serve
Lime wedges
Crispy fried shallots
Extra spring onion
Chilli
Chopped nuts (or even crunchy nut butter)
Photo: Undo Kim, Pexels
Method
Heat a large wok or frying pan over high heat.
Add a little oil and crack in the eggs. Scramble lightly, then remove to a plate.
Add the remaining oil, followed by the onion and garlic. Stir-fry for a minute, then add the cabbage, carrot, capsicum and peas.
Cook for 2โ3 minutes; you want the vegetables cooked but still crisp.
Add the cold rice and toss everything together over high heat.
Add the kecap manis, soy sauce and sesame oil. Keep tossing until the rice is hot and lightly caramelised.
Return the egg to the pan and add the spring onions. Finish with lime juice and coriander.
Optional: serve with lime wedges and, if you like, fresh chilli, crispy shallots and chopped nuts.
Paulaโs tip: Cold, cooked rice is the secret to good nasi goreng.
Freshly cooked rice tends to become soft and sticky. Leftover rice from the night before is perfect.
Want more seasonal nutrition inspiration?
Iโm Paula Sharp, nutritional therapist and founder of Paula Sharp Nutrition, supporting women to nourish their health with sustainable food and mindset habits.
If youโd like seasonal recipes, practical nutrition tips and evidence-based wellness insights delivered straight to your inbox, Iโd love you to join my newsletter. Sign up at: www.paulasharpnutrition.com
Photo at top of article: Savoy cabbage, Pexels-Pixabay
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Plants of all sorts play their parts in this lively memoir by Peter Butler โ from the plants that led to his imprisonment, to those he’s planted for income, enjoyment, or carbon sinks.
Butler is an entrepreneur with a zest for life, and an ebullient raconteur.
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This extract is taken with kind permission from newly published memoirPlant Fiendby Peter Butler, Potton & Burton, $40, available in bookstores nationwide.ย
The HealthPost Nature Trust volunteers have just named their feistiest new fluttering shearwater chick, Butler, after me. Itโs the one that fights and pecks at feeding time. These burrowing seabirds are not rare, but have been able to breed only on offshore islands since mammalian predators were introduced to New Zealand.
Our charitable trust is transยญlocating and hand-feeding chicks to re-establish the first colony back on the mainland, within the Wharariki Ecosanctuary, at Cape Farewell on the west coast of Golden Bay.
Itโs not a compliment to be named after this scrappy bird; Iโm not proud of these traits reflected in me, but Iโve learned to accept and even use them. When my mother gave birth to my younger brother, she worยญried that she wouldnโt be able to survive another one like me โ but he turned out not to be the sort of pre-schooler she needed to tie to the clothesline pole. I was a bit feral โ I chopped the hair off my sisterโs favourite doll and learned to catch bees in my cupped hands without getting stung. Who knows where these characteristics come from? I was born with the umbilical cord around my neck โ a reasonably common thing but apparently I went blue, and it was touch and go. Perhaps this contributed to me approaching life as a challenge.
Plants are my solace, silent companions that emanate calm. I like to be around them, look at them, taste their flavours, breath the oxygen they produce, inhale their various scents. Just like a crowd of people, a crowd of plants has a collective smell โ there will be the odd flower that layers its whiff over the crowd, just like a woman with a loud perfume. You can usually pick the woman, but the plant can be nondescript, such as mฤhoe (whiteywood), whose strong-smelling little cream flowers emerge directly from its branches.
After rain, you can enjoy the rich, dark smell of all the composting (rotting, if you must) that has been catalysed by the moisture. Itโs the musk of fungi breathing and insects farting. We all know the pleasure of walking beneath trees on a hot day โ and itโs not just the shade but also the quality of the enriched air that gives us a lift. The biophilia theory, that humans have an intrinsic need to connect with nature, and plants in particular, for physiological well-being, has been repeatedly established through simple experiments.
This search for solace through working with, or being in the comยญpany of, plants and the wild is a theme that has run through my life. The hills surrounding the Maitai River in Nelson were my early teenยญage playground. I attended a secondary school with a lodge set in beech forest surrounded by mountains, where bands of boys were trusted to explore. The keenest of us organised our own multiday tramping trips. Always hard, always exhilarating. And then escaping the clausยญtrophobia of university in Christchurch was as simple as taking my books across the road to the magnificent botanical gardens. Working holidays were in a Queenstown that had not yet been crammed with tourists and millionaires.
My stuttering attempts at a creative career in Auckland were substiยญtuted for life on a remote bush block in Golden Bay, track-making for the Forest Service and mining for gold. I experimented with lots of different crops in an attempt to make a living off the best of our dirt, spending decades developing the worldโs only horopito farm, and in every visit back to that farm I still experience infusions of exquisite calm.
ABOVE: Horopito (Pseudowintera colorata), Tongariro National Park. Photo: Krzysztof Golik, Wikimedia Commons
Now there is Nature Trust, which is a bit like work, quite hard at times, but our ecoยญsanctuary, high on the cliffs of Cape Farewell, feels like a Noahโs Ark, and weโre working to transform Farewell Spit into a Garden of Eden.
Author bio
Peter Butler grew up in Timaru and studied Political Science and History at the University of Canterbury before moving to a remote forest in Nelsonโs Golden Bay. There, he threw himself into entrepreneurial activities, not all of which were successful. However, his relentless determination paid off with the creation of highly regarded natural health companies Forest Herbs Research and HealthPost.
Beyond horticultural and business activities, Butler has produced a feature documentary and written four books. He is now passionately engaged in improving the biodiversity of the Wharariki Farewell Spit area as chair of HealthPost Nature Trust. His memoir, Plant Fiend, chronicles his audacious, colourful life.
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Plant-based chef, cookbook author, teacher, forager and passionate gardener Anna Valentine has spent much of her life discovering and sharing the goodness, flavour and inspiration that can be found in the plant kingdom.
She shares some of her knowledge, wisdom and passion for plants and delicious food with Soil & Health and is collaborating on a new series of short shows about foraging, cooking and the benefits of plants and seasonal eating.
The Veggie Tree Cook School
Based in the small village of Kaeo in Northland, Anna runs The Veggie Tree, where she holds regular cook schools and workshops from her beautiful home kitchen, as well as providing plant-based catering and consultation. Her work is grounded in a simple idea that good food can be delicious, nourishing, affordable and connected to the seasons and the natural world.
Iโve been to a few of Annaโs cooking classes over the years and asked her to cater a couple of our local events, and I am in awe of her passion for cooking food that everybody enjoys. Food thatโs not just simple and healthy, but is full of surprisingly bold flavours and fresh whole ingredients. I love that she doesnโt just teach people how to cook great food, she teaches them how to see plants differently and get excited by what plants have to offer us.
Anna has authored, photographed and self-published two wonderful seasonal plant-based cookbooks (Autumn & Winter, Spring & Summer), followed by her third book, Abundance, which was published in 2023. All are fantastic cookbooks that show how varied and delicious plant-based food can be. Sheโs also been a regular contributor to Vegetarian Living NZ magazine, offering recipes and tips for plant-based cooking.
Eating seasonally
A seasonal approach is central to Annaโs cooking. Rather than relying on the same ingredients throughout the year, seasonal eating encourages us to notice what is growing around us and make the most of it. That can mean eating abundant summer vegetables fresh from the garden, preserving when there is more produce than can be eaten, and turning winter vegetables and stored foods into nourishing meals.
It is also about making the most of what we have. Anna believes eating organically and sustainably doesnโt have to mean spending more money. Learning to use ingredients efficiently, cooking from scratch, preserving food and reducing waste can all make a huge difference.
A garden full of possibilities
Annaโs garden is another important part of her work. Her wild organic garden supports her family while also providing an educational setting where plants are encouraged to grow naturally and complete their life cycles. She is fascinated by the relationships between plants, soil, biodiversity, food and human health, and weaves this through her teaching.
This has led Anna well beyond conventional vegetable gardening and into the world of foraging, edible weeds, natural medicine, herbalism and working with wild foods. She is an avid forager and advocate for edible weeds โ encouraging people to look at plants that are often dismissed as unwanted, and discover their potential instead.
A plant growing spontaneously in the garden or roadside may not simply be a weed. It may be food, medicine, habitat or part of a much larger ecological relationship. Understanding plants in this way changes our relationship with the landscape around us.
Annaโs interest in plants extends deeply into nutrition and wellbeing. She extensively researches food, ingredients, nutrition, naturopathy, herbalism, biodiversity, permaculture and organics.
Her message is not about complicated diets or expensive ingredients. Itโs about learning how to eat more real, whole foods and discovering how enjoyable plant-based cooking can be.
This is particularly important to Anna when working with children. She wants young people to experience food as something they can participate in โ something they can grow, touch, prepare and enjoy. Her classes encourage children to get into the kitchen, make a mess, try something new and discover that vegetables and other plant foods can be exciting.
Upcoming cooking classes
For those wanting to take the next step, Anna runs group in-person and online cook schools and workshops from her home in Kaeo, sharing the knowledge she has accumulated over decades of cooking and working with plants. Her classes offer an opportunity to learn practical skills while discovering new ingredients, recipes, and ways of thinking about food.
Whether it is learning how to cook more plant-based meals, making better use of seasonal produce, discovering edible plants growing around us, or simply becoming more confident in the kitchen, Anna’s approach is about empowerment.
Classes coming up in October and November include the Asian Banquet with Onion Weed, Eat a Rainbow โ Kids Foraging and Feast, Seaweed Forage and Feast, and Wild Mediterranean Mezze. While these classes are in Annaโs home kitchen in Kaeo, there is also a new offering for people to join online classes too.
The online Plant Based 101 happening in late November offers the opportunity to people all over the country to join from the comfort of their own home or kitchen, and work with Anna to cook up some sure-to-be favourites. โThe online class might feel a bit weird and daunting, but let me assure you once we get ourselves set up it really is like being here with me at The Veggie Tree HQ but in the comfort of your own kitchen,โ says Anna.
โWe will be making a Deluxe Buddha Bowl, which is the perfect prep-your-lunch-in-advance dish. An enhanced Chia Pudding with Cacao Crisp, which can be savoured at any time of the day, guilt-free and nutrient-dense.
โWe go through things step by step and thereโs plenty of time for questions and answers, on-the-spot guidance and troubleshooting, plus you get to eat everything you make!โ
If you are starting your plant-based journey, or if you are looking to upskill or simply add more healthy plant-based recipes to your diet, the Plant Based 101 could be for you.
Videos in collaboration with Soil & Health
A few months ago I asked Anna if she would be interested in creating a few short videos with Soil & Health for our new YouTube channel, exploring foraging, seasonal eating, plant-based cooking and the many ways plants can nourish both people and planet. She was keen to team up, so we got together at her place in Kaeo and filmed some videos of her foraging in the garden, sharing the benefits of wild edible plants and helpful tips on identifying them.
After foraging around 10 different herby weedy edible greens, we headed into the kitchen where Anna whipped up her Green Goddess Dressing for a divine pasta lunch which we both got to enjoy.
Shows premiere this week
The first episodes will be released on the Soil & Health channel this week, with
Episode 1 Foraging in the Garden Part 1 & 2 premieres on Monday 28 September 2026 at 7pm
Episode 2 Green Goddess Dressing in the Kitchen premieres on Saturday 3 October 2026 at 7pm.
After they premiere, the shows will be up on the Soil & Health channel for you to watch anytime.
If you enjoy them, please support the channel with a like, subscribe and share and head on over to Annaโs own channel where she has lots of other great plant-based recipes to share.
The Veggie Tree website where you can find seasonal cookbooks, workshops, cook school classes, and more.
Abundance cookbookThe Veggie Tree seasonal cookbooks
Author bio
Asha Andersen is a Soil & Health National Council member and has led work on developing Soil &ย Healthโs YouTube channel, including online events for Organic Week 2026.ย
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Growers worldwide are experiencing two fundamental growing challenges โ high and rising input costs, and climate extremes. Species, soil, plants, crops, food supply and affordability are all threatened.
Organics is well equipped to solve and lead solutions.
This article proposes one proven method โ the Johnson-Su compost system โ as an example of how growers of all stripes can reduce inputs and costs, improve soil health, resilience and yield, and reduce food costs and human contributions to climate extremes.
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First, a little context
Since the 1940s, agricultural fertiliser input volumes and prices have risen dramatically in real terms, whereas production per input unit has declined. More fertiliser, less crop and greater cost per input unit applied. The result: higher food prices, poorer soil, health, species, environmental outcomes, and lower grower returns.
Climate extremes will intensify with an elevated El Niรฑo weather pattern now in place. Resilience to adapt to fast-changing climate has become the grail of agriculture. As a result, a fundamental change is occurring to how we grow.
Mainstream and even progressive agronomists have until recently put huge productive store in soil and plant nutrition through fertiliser inputs. The soil as an ecosystem was lost to industrial agriculture. Thanks to those practising the wisdom of Rudolf Steiner, founder of biodynamics, Albert Howard, father of western organics, and indigenous systems, the soil is again being viewed more widely as a living, integrated organism rather than the dead chemical medium of dirt.
The living soil
Recent pioneers have applied scientific understanding of the soil food web, the soil ecosystem, to show how microbes are more critical to soil health and productive performance than fertiliser inputs. Everything we have in our environment today comes from microbes that have cycled carbon and minerals to grow life.
Despite this, fungi, for example, are being destroyed in modern agricultural soils โ lowering plant immunity, eroding soil, reducing nutrient uptake, lessening water-holding capacity, producing food of poorer quality. There is a microbial species crisis.
Below our feet are armies of bacteria, fungi, protozoa, viruses, microbes far greater in number and importance to us than the stars above. But they are under threat. It is imperative that we save soil microbes to save ourselves.
ABOVE: White fungal cap on a Johnson-Su compost
What are the best growing systems?
The Kete Ora Trust funded Plant & Food NZ to undertake a meta-analysis of world research findings to determine the best growing system to produce nutrient-dense food (read more here). Results were mixed.
Far clearer were these overwhelming findings:
that organic and biodynamic growing increase microbial biomass, the total number of microbes in soil;
that organics produces the highest percentage of soil organic matter (SOM), made in large part from microbes, compared to non-organic farming;
and that organics often outperforms other farming systems, thanks to microbes, to help plants produce phytonutrients, vital natural protectors of plants, animals and us. Phytonutrients are antioxidants and anti-inflammatories for the bodyโs immunity.
Microbes play a huge role in growing soil organic matter (SOM) and the root rhizosphere, where most nutrient transfer happens between plant roots and the soil. Less than six percent of soil volume, SOM is also a key driver of soil oxygen, soil water-holding capacity (reducing the need for irrigation), beneficial soil structure (less compaction), and fertility. The more and diverse the microbes, the more carbon and the healthier and more productive SOM, soil, plant and crop. Soil plant nutrients are only a tiny fraction of total soil mass.
The Johnson-Su compost system
Enter a professor and his partner, fully aware of these points and the United Nationโs case that one third of the earthโs soils are severely degraded, largely due to modern farming practices that destroy soil microbes.
Dr David Johnson and Hui-Chun Su developed a low-cost system that brings lifeless soils back to life. This is a paradigm shift. Rather than a nutrient fertiliser, Johnson-Su compost functions as a high-biology, fungal-dominant microbial inoculant. Up to 2500 species of bacteria and 400 species of fungi can be produced. That is much greater than most composts, which are normally bacteria dominant. A full complement of soil microbe species helps a soil system function properly.
A Johnson-Su compost heap is not turned, but is aerated via vertical pipes, and matures over many months. Just a kilogram of this compost will go a long way in your garden, and can be applied either as a straight compost, compost extract ground drench or foliar spray. An easy web or YouTube search will show you how to make and use Johnson-Su compost in your garden, farm or orchard.
Think of the Johnson-Su composting method as a soil probiotic. We highly value nutritional probiotics as cultured inoculants to improve our gut microbiome. Helpful microbes control the growth of potentially harmful ones. The same principles work with Johnson-Su compost applied to the soil or plant. A small amount of the clay-like compost can be added as extract in water to power the plantโs immune system and increase its ability to grow and produce.
In the Johnson-Su method, beneficial microorganisms are reintroduced to the soil usually in the form of compost extract or seed inoculants. The extracted microbes build a diverse SOM, enable much greater plant uptake of native and introduced nutrients, improve yields, assist soil oxygen and water retention. Extract improves seed germination and growth rates, while also increasing carbon sequestration.
This is a free, open-source system. It is proven and at work in many countries around the world. It can be used in the garden and at scale, with some farms in the US, Europe and Australia applying extract to thousands of hectares. For reasons already outlined, the microbial heavy Johnson-Su compost works best organic.
Itโs also an easy system. The static pile compost requires no turning. Feedstock is often free. The compost bioreactor is inexpensive to make and has no odour. There is no leaching or contamination.
Our experience in the olive grove
What I have found using this easy compost method for three years on a commercial olive grove is a 50% reduction in organic fertiliser inputs, along with high growth and yield rates, and green grazing pasture all year.
Our soil has gone from being bacterial dominant to a fungal:bacteria ratio of 4:1, equivalent to the forest floor. Trees require fungal dominant soils. Garden soils require a 1:1 ratio. All soils and roots need beneficial fungi and other microbes to function, exchanging sugar for nutrients, communicating via networks.
Our feedstock is chipped ramial (side fruiting) branches from Italian alders, with 20% leaf coverage. A range of inputs can be used, from leaves to olive and grape pomace, to wood chips, ensuring a high carbon over nitrogen ratio. The static compost pile is aerated with pipes and kept around 70% moist. Worms are added after a heating stage.
Johnson-Su is far more than compost. Please read the research. Make a batch of Johnson-Su compost this month, let it sit for nine months at least, apply and enjoy the results. You will be helping to save soil microbes.
Just when we most need to lower growing inputs and costs, and to help mitigate and build resilience against climate extremes, here is one tool to help. Organics and nature can lead not only to grow far better, but also to save species and soil, and feed us as nature intended. No GE required.
Ross Vintiner asks questions and sometimes answers come. He took a broken olive grove that now ranks in the top 100 best groves in the world, organic and biodynamic by choice. Natureโs answer.
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What started as a simple experiment to improve soil in the direction of terra pretaโa famously fertile, friable soil that seems to sequester carbon permanentlyโhas become a national field trial for the use of biochar in New Zealand.
Betsy Kettle from Hibiscus Coast Zero Waste tells the story.
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One of the programmes of our environmental education trust is City to Farm, which involves schools, retirement villages and cafes collecting their food scraps in wheelie bins, along with bokashi to add microorganisms and biochar to control odour and build topsoil.
The bins are transported to a local farm for composting.
Jenny and Phil Grainger have been experimenting at their Waitoki farm, in Rodney district north of Auckland, creating compost swales, enriching the soil and growing bananas.
Seven years later, the results are in. The compost swales created at the Graingersโ farmโlayered with mulch, food scraps, and biochar, then planted with bananasโhave transformed from hard, lifeless clay into something resembling the black, soft soil of the Amazon. Soil tests from Hill Labs and the Bioeconomy Science Research Lab confirm it.
ABOVE: Phil and Jenny Grainger | Photo: Betsy Kettle
WHAT IS BIOCHAR? Biochar is a form of stabilised carbon that can last for decades, centuries, or even millennia in the soil without decomposing โ read more about it on the Biochar Networkโs website here.
The black gold of terra preta
Archaeologists who have analysed terra preta tell us that ancient Amazonians placed organic waste of many kinds, along with biochar, into trenches to transform their infamous clay into their famous, long-lasting topsoil.
So we followed their lead. We imitated the process by collecting food scraps from town, using donated biochar from Soil Conditioner Products (SoilPro), and keeping both the composted area and the area around it planted.
The biggest mystery, though, is this: how long does it take to make terra preta? We know there are areas of this โblack earthโ that are centuries, perhaps even millennia, old. But does it really take that long to create it? Landcare Research told us it would take at least five years before we would notice even the slightest change in soil carbon. We were a little concerned, but we carried on.
ABOVE: Paul Candy of Future Ready Farmschecks out the soil in the compost swales | Photo: Rebecka Keeling
Compost swales
Compost swales are designed especially for clay soils to catch water from above and help it soak into the subsoil. Long, shallow excavations are dug across the contours of a hill, sloping gently downhill. The excavated soil is mounded on the downhill side and planted.
The hollowed area is then layered again and again with woody mulch and food scraps with biochar, or another nitrogen source, until the desired height is reached.
After that, it is simply left to compost. The compost is not turned and not moved. Instead, the combination we used of biochar and bokashi in the food scraps keeps the heap fresh and healthy, if it is not sitting in standing water. The bokashi โzingโ (microorganism mix) in the food scraps supports some anaerobic breakdown, and worms move in once the heap has cooled. Fungal hyphae grow undisturbed.
Climate action tool
Swales are useful climate action tools because in times of drought the biochar and deepened topsoil act as a reservoir that plants can draw from. They can also help ease flooding by encouraging runoff to soak into the subsoil. And when the swales are saturated, the bunds provide a drier, more aerated area for roots.
Compost swales are also climate action because they use the stabilised carbon that is biocharโmaking it a carbon sink in its own right. But this is not the biggest carbon sink. The growth of the living soil microbiome may be much larger.
Biochar acts as a long-lasting home for soil microorganisms, giving them more surface area to colonise. Fungal hyphae also seem to be stimulated by biochar and add to the growing carbon mass. But the fungi and bacteria must still rely on a steady source of food from the starches and sugars that plants pump into the soil.
ABOVE: Banana trees growing in compost swales | Photo: Rebecka Keeling
Holistic approach
So, the swale, biochar, compost, plants, and microorganisms all work together symbiotically and synergistically to transform the soil.
Will this work in other parts of New Zealand? We may have been fortunate: we were working with the same โdeadโ kaolinite clay found in much of Rodneyโs soils, that are also found in the Amazon.
We encourage growers throughout the country to experimentโnot only with biochar, but with creating diverse living systems that work together to create living carbon sinks that are resilient to an ever-changing climate.
Betsy Kettle has been a zero-waste advocate and composter for at least three decades and is a trustee of the Sustainable North Trust. She thanks Auckland Council for their support for the City to Farm project over the past eight years.
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There are some foods that quietly get on with the job without demanding much attention.
Parsley is one of them. Paula Sharp shines a light on this humble herb that also deserves to be considered a vegetable.
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Often sprinkled over a meal almost as an afterthought, this hardy little herb can be more than a pretty finishing touch. It brings flavour, colour and a surprising range of nutrients and plant compounds to the plate. It is particularly fabulous during winter to add a little more freshness and variety to our meals.
Growing parsley
Parsley is relatively easy to grow in most parts of New Zealand.
Give it reasonable sunshine, good soil and regular watering and it can keep producing through the cooler months.
It doesnโt need much space, making it ideal for a garden, raised bed or even a pot outside the kitchen door.
Grow it from seed or seedlings โ ask around your neighbourhood if anyone has self-sown seedlings to spare. Once itโs established you can let it go to seed and watch it pop up of its own accord.
It is biennial, meaning it will set seed in its second year, so to ensure continuous supply you may need to sow or plant parsley a couple of years in a row.
If you already have parsley growing, here’s your encouragement to stop thinking of it as a garnish and start thinking of it as food.
Parsley may be small, but it is surprisingly nutrient-dense. It provides:
Vitamin K โ important for normal blood clotting and maintaining healthy bones.
Vitamin C โ contributes to normal immune function and helps the body absorb iron from plant foods.
Folate โ needed for normal cell division and the formation of healthy red blood cells.
Carotenoids โ Including beta-carotene, lutein and zeaxanthin, naturally occurring plant compounds.
A variety of phytochemicals โ the natural compounds found in plants that contribute to their colour, flavour and aroma and help protect plants from environmental stress.
Eat a variety of plants
Of course, weโre not going to meet all our nutritional needs from a handful of parsley. But thatโs not really the point. One of my favourite nutrition messages is simply: eat a variety of plants.
Different plants provide different combinations of vitamins, minerals, fibre and phytochemicals. Rather than eating the same three or four vegetables week after week, look for easy ways to increase the variety on your plate. And this is where herbs are brilliant.
A generous handful of parsley adds another plant to your diet while bringing a completely different flavour and collection of plant compounds to the meal. Think of herbs as small but mighty contributors to dietary diversity.
You donโt need to overhaul your diet. Add a handful of parsley here, some fresh herbs there, try a different vegetable next week and gradually your plant variety starts to grow.
VITAMIN K: A note about vitamin K โ parsley is particularly high in vitamin K. If you take warfarin or another vitamin-K-sensitive anticoagulant, the important thing isnโt necessarily to avoid parsley altogether, but to keep your intake of vitamin-K-rich foods consistent and follow your healthcare professionalโs advice.
Flavour and savour
Did you know there are different types of parsley? The two most familiar are curly-leaf parsley, with its frilly leaves and slightly milder flavour, and flat-leaf or Italian parsley, which has broader leaves and a stronger, fresher flavour.
Both have a place in the kitchen, but flat-leaf parsley is particularly lovely when you want the herb itself to be a feature rather than simply a decoration.
ABOVE LEFT: Flat-leaf parsley (photo: H Zell, Wikimedia Commons), and RIGHT: curly-leaf parsley (Hanna Stolt, Unsplash)
Donโt throw away the stalks. The tender stalks are perfectly edible and packed with flavour. Finely chop them into soups, sauces, stocks, casseroles, dressings or salads. Itโs a simple way to reduce food waste while getting more from the bunch. Put parsley to work!
Serving suggestions
Fresh parsley can lift the flavour of winter foods beautifully. Try chopping a generous handful and adding it to:
Vegetable, chicken or lentil soup
Roasted kลซmara, pumpkin or carrots
Mashed potato or cauliflower
Scrambled eggs or omelettes
Homemade dips
Fish cakes or meatballs
Brown rice, quinoa or other grain salads
A simple lemon and olive oil dressing
It brings freshness, colour and flavour without needing much else. And there is something particularly satisfying about stepping outside just before dinner, snipping a handful of herbs and taking them straight into the kitchen.
Next time you see that little bunch of parsley sitting in the fridge, donโt save it for decoration.
Chop it. Eat it. Enjoy it!
Sometimes the simplest foods are the ones we overlook.
Recipe
Parsley & lemon dressing
This takes just minutes to make and is a delicious way to use a generous amount of parsley rather than just a garnish.
Ingredients
1 large handful fresh parsley, finely chopped
Juice and zest of 1 lemon
3 tablespoons extra virgin olive oil
1 small garlic clove, finely grated
1 teaspoon Dijon mustard
A pinch of sea salt
Freshly ground black pepper
ABOVE: Aaron Blanco Tejedor, Unsplash
Method
Mix everything together and drizzle over roasted vegetables, fish, chicken, potatoes or a warm grain salad.
Store any leftovers in a sealed jar in the refrigerator and use within a few days.
Parsley tabbouleh
Serves 4. This is a show-stopper at a barbecue!
1 cup cooked bulgur wheat, cooled
2 large handfuls fresh flat-leaf parsley, finely chopped
Place the cooled bulgur in a large bowl and fluff with a fork.
Add the parsley, mint, tomatoes, cucumber and spring onion.
Whisk together the lemon juice, olive oil and cumin, then pour over the salad.
Toss well and season with salt and pepper.
Leave to stand for 15โ20 minutes before serving so the flavours can mingle.
Want more seasonal nutrition inspiration?
Iโm Paula Sharp, nutritional therapist and founder of Paula Sharp Nutrition, supporting women to nourish their health with sustainable food and mindset habits.
If youโd like seasonal recipes, practical nutrition tips and evidence-based wellness insights delivered straight to your inbox, Iโd love you to join my newsletter. Sign up at: www.paulasharpnutrition.com
Photo at top of article:
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Growing Vegetablesis a revised and updated edition of Waiuku gardener Sarah OโNeilโs book.
This accessible, user-friendly guide guides the reader through the seasons with practical gardening information about the soil, weeds, crop rotation and much more โ all specific to Aotearoa New Zealand. Thereโs also space for your own notes and observations.
Here is an extract from the book, from the mid spring chapter, on hardening off your vege seedlings.
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By now [mid spring], you should have some lovely healthy seedlings, however, donโt be tempted to plant them out โ not yet. It may seem lovely and warm outside, but the thing is, it is not safe for the plants to go out yet. They need to be prepared for the big wide world.
They need to get used to the climate in your garden. It will be quite different from the cosy warmth of the greenhouse or windowsill. If you just planted them straight out from indoors into the garden they wonโt like it. It is a harsh world out there. They could go into what is known as โtransplant shockโ and slow or stop growing. They need to acclimatise. It could cause long-term damage that would result in stunted plants, a reduced harvest or in some cases, death.
Cucumbers can be particularly fussy if the weather isnโt warm enough. You have to ease them into the real world, like a reluctant swimmer getting into a cold swimming pool . . . Slowly and gently.
The process
1. About a week or two before your last frost date, in the morning take all your plants and put them outside in a warm sunny spot out of the breeze and leave them there all day and bring them in again at night.
2. The next day put them back outside and this time allow them to feel a gentle breeze through their leaves and put them away again at night.
3. Continue this each day for at least a week and ideally two weeks, gradually exposing them to the full extent of the weather they would experience in the garden.
4. Towards the end of this in-and-out routine, in a sheltered spot where they would be protected from any possible frost, leave them out overnight a couple of times.
5. Then come the date it is safe to plant them out, they will be completely acclimatised to life on the outside and will slip into the garden without even noticing too much that life has changed and will continue growing happily.
6. Watering them in with a seaweed solution can help minimise the shock and help the roots to establish in the new location.
7. I canโt say it enough: Donโt trust the weather! There is always a risk of a late frost, so just to be safe โ keep one eye on the overnight forecast and keep some frost cloth handy.
This is why we grow spare seedlings, in case of disaster.
Donโt feel you have to plant your seedlings out on the last frost date. This is the โfirstโ date where it is deemed safe to plant things out โ not the โonlyโ date.
If your seedlings are too small โ less than about 6cm or donโt look strong enough, leave them inside for another week or so. It wonโt harm them and in fact you are doing them a favour, and they will get a better start to life on the outside.
Wind โ a blessing and a curse
Plants exposed to a mild wind grow stronger and thicker than those in a sheltered position as their cell walls adapt to the conditions and make the plant more resilient.
If you take a plant straight from the greenhouse or sunny windowsill and plant it in the garden, not only will it be shocked by the temperature, but it will be skinny and weak and not as prepared for life in the garden as a plant that had been hardened off properly. Although take care, if the wind is too strong it can burn the leaves and dry out the soil. You will need to use your judgement. If it is too windy while hardening off your plants, put them in a sheltered place or keep them tucked up indoors.
Soil dried out by the wind can become so dry that it actually repels water and normal watering wonโt fix it. What you need to do is to immerse the whole plant in a bucket of water. Some seaweed solution will help here, too.
Float the pot and allow it to sink to the bottom in its own time, then wait until the bubbles stop coming and then a little bit longer and pull the plant out of the bucket and let it drain. You will find that the soil has rehydrated and you can carry on as normal.
Take note
What is going on in your garden?
Is the garden ready to plant into? Have you begun hardening off? What is the weather like?
Gardener Sarah OโNeil lives with her family beside the sea at Waiuku.
Find out more at her website here, where she has a blog, photos, podcasts and videos.
Text and photos: Sarah OโNeil
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Easy to peel, naturally sweet and perfectly portable, these vibrant little citrus fruits are often vying for attention alongside oranges.
But mandarins definitely deserve their place as one of winterโs superstars, as Paula Sharp writes.
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Originally cultivated over a thousand years ago in China, mandarins were considered a symbol of good fortune and prosperity. Their name comes from the wealthy mandarin officials who prized these fruits.
Today, they are grown throughout many parts of the world, including New Zealand, where our cool winters and warm summers produce beautifully sweet citrus fruits from June to September.
Mandarins come wrapped in their own biodegradable packaging and require no preparation, making them one of the easiest healthy snacks to pop into a lunchbox, handbag or backpack.
One medium mandarin contains around 35โ45 calories; itโs a satisfying snack without excessive energy intake. More importantly, it provides an impressive range of nutrients that support overall health.
Mandarins are an excellent source of vitamin C, providing around half of an adultโs daily recommended requirement in just one piece of fruit.
Vitamin C supports immune function, assists collagen production for healthy skin, joints and blood vessels and helps the body absorb iron from plant foods.
Mandarins are also rich in flavonoids, including hesperidin and naringenin: plant compounds that act as antioxidants. These compounds help reduce oxidative stress and support cardiovascular health by helping maintain healthy blood vessels.
Photo: Anna Danilina, Pexels
Mandarins also contain:
Potassium for healthy blood pressure
Folate for cell repair and growth
Fibre for digestive health
Small amounts of calcium and magnesium
Beta-cryptoxanthin, a carotenoid that supports eye health and immune function.
Mandarins arrive exactly when we need them most. During winter our immune systems face greater challenges from seasonal viruses and different bacteria. Regular intake of vitamin C-rich foods supports immune cell function and may reduce the duration of common colds.
Their bright colour also reflects their high carotenoid content: nutrients associated with reduced inflammation and healthy ageing. For older adults or small children, mandarins are particularly useful because they are soft, easy to chew and digest, and ideal for people with smaller appetites.
If you enjoy simple, grounded nutrition like this; practical, seasonal, and realistic, you can join Paulaโs Sharp Bite newsletter for weekly insights, recipes, and support HERE.
The perks of pith and peel
Eating the whole mandarin provides more than just natural sweetness. Each segment contains dietary fibre, while the white pith, the fine, stringy layer under the peel, is one of the most nutritious parts of the fruit.
Rich in fibre and antioxidant plant compounds called flavonoids, the pith helps nourish beneficial gut bacteria, supports healthy digestion, promotes steadier blood sugar levels and helps keep you feeling satisfied for longer.
Rather than removing every trace of the pith, leave a little attached and enjoy.
Organic mandarins offer an extra nutritional bonus ยญโ the peel. After washing well, the zest can be grated into baking, porridge, overnight oats or yoghurt for an intense citrus flavour.
Dried peel can also be added to herbal teas or slow-cooked dishes. The aromatic oils found in the peel contain compounds that have traditionally been used to support digestion.
When using zest, always choose organically grown or spray-free fruit.
For the best quality, choose mandarins that feel heavy for their size with smooth, brightly coloured skin. Store them at room temperature if eating within a few days, or refrigerate them to extend their freshness for up to two weeks.
Adding one or two mandarins to your daily routine is one of the easiest nutritional upgrades you can make during winter. Enjoy one with breakfast, slice segments into salads, stir through grain bowls or pair with a handful of nuts for a balanced snack.
Sometimes the smallest changes make the biggest difference to long-term health, and mandarins are a delicious reminder that eating well doesn’t have to be complicated.
Mandarin recipes
Winter mandarin & fennel salad
Beautifully zingy with grilled fish or roast chicken. Serves 4
Ingredients
4 mandarins, peeled and segmented
1 fennel bulb, finely sliced (Florence fennel)
2 handfuls baby spinach
ยผ cup toasted walnuts
40g crumbled feta
2 tbsp extra virgin olive oil
1 tbsp apple cider vinegar
1 tsp wholegrain mustard
Salt and cracked pepper to taste
ABOVE: The crunch and mild aniseed flavour of Florence fennel pairs well with the soft sweetness of mandarins. Image by congerdesign from Pixabay
Method
Arrange spinach, fennel and mandarin segments on a serving platter.
Sprinkle over walnuts and feta.
Whisk together olive oil, vinegar, mustard, salt and pepper. Drizzle over salad just before serving.
Mandarin & almond loaf
Delicious served warm with Greek yoghurt. Gluten-free, or you can use wheat flour instead of the almond meal.
Makes 1 loaf (10 slices)
Ingredients
2 whole organic mandarins
3 eggs
ยผ cup honey
2 tbsp olive oil
2 cups almond meal
1 tsp baking powder
1 tsp vanilla
1 tsp cinnamon
Pinch sea salt
Flaked almonds for topping
Method
Simmer whole mandarins for 40 minutes until soft. Cool slightly.
Cut into quarters, remove seeds and blend (skin included) until smooth.
Preheat oven to 180ยฐC.
Mix mandarin puree with eggs, honey, olive oil and vanilla.
Fold in the almond meal, baking powder, cinnamon and salt.
Pour into a lined loaf tin and sprinkle with flaked almonds.
Bake for 35-40 minutes until golden and cooked through. Cool before slicing.
Photo: Magnific
Want more seasonal nutrition inspiration?
Iโm Paula Sharp, nutritional therapist and founder of Paula Sharp Nutrition, supporting women to nourish their health with sustainable food and mindset habits.
If youโd like seasonal recipes, practical nutrition tips and evidence-based wellness insights delivered straight to your inbox, Iโd love you to join my newsletter. Sign up at: www.paulasharpnutrition.com