Home gardener Michelle Coenradi has four worm farms on the go. Here she outlines the benefits, and offers some tips from her experience.
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I am passionate about my worms. There are so many benefits to worm farming, and it’s something you can do almost anywhere, even on a balcony. Worm farms produce two types of fertiliser: a liquid (sometimes called tea or juice) and a more solid one (vermicast). I leave the siphon open and sit a bucket underneath to collect the liquid.
Benefits of worm juice and vermicast
Enhances soil fertility.
Promotes plant growth.
Deters pests and diseases.
Improves soil structure – contains microorganisms and enzymes that improve soil aeration and water retention, leading to better root development.
Rich in readily available nutrients like nitrogen, phosphorus and potassium, as well as trace elements.
Improved aeration and drainage results in reduced soil compaction
Enhances the activity of beneficial microbes which are essential for nutrient cycling and overall soil health.
Cost-effective fertiliser that you can make yourself.
Vermicast is pH neutral.
ABOVE: Inside one of Michelle’s worm farms (Photos: Michelle Conraedi)
A healthy home for your worms
Worms need a dark, moist and well aerated environment and a temperature between 15–25ºC. You can put in shredded paper for them to live and breed in, or a worm mat which can be purchased at hardware stores.
Worms love anything curved or round to nest in and keep themselves warm, especially avocado and watermelon skins, and pumpkin is a hit as well.
What do they like to eat?
70% nitrogen-rich ‘green waste’ like fruit and vege scraps, eggshells, coffee grounds and tea bags (make sure they’re compostable ones). Avoid citrus fruit and the onion family.
30% carbon ‘brown waste’, like newspaper and cardboard.
You can feed them daily but I tend to feed weekly.
When I put scraps in I sprinkle Tumbleweed worm compost conditioner over the top. This keeps the pH balanced – you can tell if the worms are struggling with an alkaline imbalance because they lose their colour and start turning white. You can also use garden lime sparingly.
The vermicast is referred to as black gold, indicating its value in the garden. I find worms are hardy and easy care; you really can’t go wrong with a worm farm and they are so rewarding.
ABOVE: Michelle’s vegetable garden flourishes with the addition of vermicast and liquid from her worm farms.
More information
There is lots more information about worm farming online, such as these tips from the Compost Collective.
As the cold settles into our gardens and kitchens, one green vegetable continues to thrive: broccoli. Nutritional therapist Paula Sharp introduces this winter hero, including gardening tips, recipes and nutritional benefits.
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This pretty vegetable that looks remarkably like a small shrub has a fascinating history, impressive health credentials and in my opinion a starring role in the winter vegetable patch. Broccoli is more than just a basic side dish; it’s a powerhouse for human health.
From Ancient Rome to Kiwi gardens
Broccoli (Brassica oleracea var. italica) was grown in the Mediterranean over 2000 years ago. It was developed by ancient Romans from wild cabbage, and its name comes from the Italian broccolo, meaning ‘flowering crest of a cabbage’ (broccoli is the plural). Broccoli belongs to the nutrient-rich Brassica family, along with cauliflower, kale, Brussels sprouts and cabbage.
Broccoli made its way through Europe and into our kitchens much later, and today it is a staple in many New Zealand gardens, especially in winter. This cool-season crop doesn’t just survive frosts; it thrives in them.
Broccoli plants growing in a raised bed. Photo: Rachael & Zane Ross / Flickr CC BY-NC-SA 2.0
Growing broccoli
Broccoli loves cool, crisp conditions, making it ideal for late autumn and winter planting in New Zealand.
Sow seeds or transplant seedlings from mid-autumn, and you’ll be harvesting heads from June through to September, with August being a prime time in many regions.
You can still sow seeds or transplant seedlings in August or early September. Plug plants will also continue to thrive particularly in cooler areas or a chilly spring.
For best growth:
Plant in full sun
Use well-drained, compost-rich soil
Keep soil moist but not soggy
Space plants well to allow airflow and strong head formation
Photo: Gretta Hoffman, Pexels
You’ll know it’s ready to harvest when the central head is tight, deep green, and about the size of a fist. Cut just above the first set of leaves. Many varieties produce smaller side shoots after the main head is removed, giving you bonus crops well into spring.
Broccoli’s nutritional benefits
Broccoli truly earns its superfood status. Packed with vitamin C, fibre and antioxidants, broccoli is a winter immune-booster. Its compounds – sulforaphane, glucosinolates and indole-3-carbinol – help fight inflammation, support hormone balance and protect against cellular damage.
Key nutrients:
Vitamin C – For immune defence, collagen production, and iron absorption
Vitamin K – Vital for bone health and blood clotting
Folate – Essential for DNA repair and cell growth
Potassium and magnesium – Help regulate blood pressure and muscle function
Iron – Supports energy and oxygen transport
Calcium – Supports bone health
Powerful phytochemicals:
Sulforaphane – A compound linked to reduced inflammation, detoxification, and potential cancer-fighting properties
Lutein and zeaxanthin – Support healthy vision and protect against eye strain
Photo: Freepik
The best ways to eat broccoli
Different cooking methods impact nutrient availability, so it pays to mix things up:
Light steaming helps preserve sulforaphane and vitamin C
Roasting enhances flavour but slightly reduces heat-sensitive nutrients like vitamin C
Raw broccoli (like in slaws or salads) keeps vitamin C levels high but may cause bloating or discomfort for people with sensitive digestive tracts.
Stalks and leaves are edible too: dice them into soups, stir-fries or make vegetable stock for extra fibre and flavour. I sneak these into bolognaise sauces, meat or vegetarian pies and rice dishes (don’t tell my children).
NB: Older broccoli stalks or stems can be very fibrous. If so, peel these before dicing and cooking.
Absorption tips
Pair broccoli with a source of healthy fat (like olive oil, avocado, or tahini) to absorb fat-soluble vitamins like Vitamin K. Combine it with vitamin C-rich foods (like lemon juice or capsicum) to boost plant-based iron absorption.
Why eat in season?
Choosing in-season broccoli means you’re getting it at its freshest, most nutritious, and most affordable. It also supports local growers and reduces the environmental impact of long-haul transport. Whether you grow it yourself or pick it up from your local farmers’ market, broccoli in August is a winter win – it just tastes better.
Purple sprouting broccoli – photo: Conall/Flickr
Broccoli recipes
Here are two easy ways to enjoy broccoli while it’s at its peak.
Lemon and garlic broccoli
Serves 4 as a side dish.
Lightly steam florets from a medium head of broccoli for 4–5 minutes.
Toss with 2 teaspoons of extra virgin olive oil, 2 cloves of minced garlic, a pinch of flaky sea salt, and a squeeze of fresh lemon juice.
Simple, fresh, and perfect as a side.
Creamy broccoli and pumpkin soup
Serves 4. This makes a beautifully textured soup with the broccoli florets and blended pumpkin.
Ingredients
1 onion
4 cloves garlic
1 large teaspoon olive oil
1 medium pumpkin or large butternut squash
1 large broccoli head
1 litre vegetable stock
Photo: Paula Sharp
Method
Dice the onion and dice or mince the garlic, then sauté in oil.
Cut the pumpkin or squash into cubes.
Chop the broccoli stem (save the florets for later), and simmer with the stock until soft. For a thicker soup, add less liquid.
Blend until smooth with a stick blender.
Cut the rest of the broccoli into florets and steam them.
Add florets to the soup and season well.
Top with a sprinkle pumpkin seeds and a swirl of Greek yoghurt or coconut cream.
AUTHOR BIO: Paula Sharp is a nutritional therapist working one-to-one via Zoom to support women’s health, restore gut health and digestion, hormonal balance, skin and hair, sleep, shifting weight and health pre- and post-surgery. www.paulasharpnutrition.com
She is also a guest speaker, giving talks to companies on nutrition and mindset. In London she worked in the organic fruit and vegetable industry, and now she is based in Whakatāne, growing her own extensive spray-free garden.
Photo at top of article: Alabama Extension, Wikimedia Commons
https://organicnz.org.nz/wp-content/uploads/sites/2/2025/08/Broccoli_close_up_49200262862creditAlabamaExtension.jpg639960membershiphttps://organicnz.org.nz/wp-content/uploads/sites/2/2024/09/OrganicNZ-2024-Masthead.pngmembership2025-08-27 14:21:232025-08-27 14:21:25Broccoli: A Winter Hero
‘Chemical poisoning’ is how a long-time cleaner describes her severe reactions to using workplace cleaning products she thought would be safe. J Simons talks with Emma (name changed for privacy) to find out more.
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Emma consciously chooses a healthy lifestyle. She has been careful about what she eats and the products she uses for around 20 years.
She prefers whole foods and items without plastic packaging that “seeps in”, and enjoys going to local markets where the produce is mostly spray-free, some certified organic.
“My skincare routine is organic or vegan because I am a vegetarian.”
Like many workers, Emma trusted that the cleaners she was using, which were labelled plant-based and eco-friendly, would be safe for her health and the environment.
But her story reveals that not all ‘green’ or ‘natural’ labels mean the products are completely safe, and some of them can cause unexpected reactions, depending on individual sensitivity. Nevertheless, professional guidelines, such as those from WorkSafe NZ, recommend using top-of-the-range masks to avoid fumes.
Photo: Freepik
Allergy to work – or chemical poisoning?
The problem began when she started using a particular cleaning product at work, although she used it for about six or seven months before realising it was making her unwell. She followed the dilution instructions on the label and even added more water than suggested. Even so, the fumes were overpowering.
“For three or four months, I was getting sick every day before I got the actual poisoning. I got really sick and couldn’t go to work.” Emma quietly recounts the intense gastrointestinal distress – including vomiting and diarrhea – that she faced daily during her illness. Unsure of what was happening at first, she even joked that she must be “allergic to work”.
“I’d start feeling ill after about 40 minutes of starting work every morning. I couldn’t work out what it was, until one day I was so ill I was keeled over in the cleaning cupboard.”
“The first time I phoned in and said I’ve got food poisoning. The next day, I was still sick and felt worse than the day before. I was having brain fog, which I would not have with food poisoning. The symptoms were slightly different, but I didn’t know what else to put it down to.”
Masking up
“I went to the doctor, and he just happened to ask what I did for a job, and that’s when he changed direction with his questions.”
The doctor confirmed that Emma should wear a professional chemical mask, even with plant-based products. Her workplace did not provide masks, and after asking for several months, she resorted to contacting her union and WorkSafe NZ.
Although the initially provided masks were inadequate – the cheap, single-use blue ones – the cleaning company has now supplied better masks (Moldex 2700 P2), but not the ones recommended by WorkSafe NZ. “They don’t want to spend the money,” says Emma.
Read the fine print
I looked at the details of the mask now provided. Although an improvement for chemical safety, it’s not the best professional option. Emma should likely have a 99% filter rather than the 94% that has been provided. For more hazardous chemicals, especially those that can irritate lungs or eyes, masks with replaceable cartridges would be the safest.
I checked out the label of the product Emma was using. Despite its ‘plant-based’ and ‘eco-friendly’ claims and use of real essential oils, it contained several chemical ingredients known to cause respiratory and skin sensitivities. In particular, the VOCs (volatile organic compounds) are of concern, and the product is classified as a hazardous substance.
Health and safety in the cleaning industry
Emma has been cleaning for many years. At one stage, a colleague attempted to insist that Emma and others use a banned product.
“She was trying to get us to use something, a product that was actually banned, for safety reasons, and she was still trying to get us to use it to get marks off the sink.”
“I did use it once after she told us to use it. I used a little bit – it was a powder. I had to go out of the shower cubicle, it was that strong, and I felt nauseous immediately.” Emma has often wondered if her colleague’s lung cancer was caused by the product that was banned.
Image: vectorjuice Freepik
“Health and safety comes last in the cleaning industry; they have all the procedures and guides you are supposed to abide by, but at the end of the day, it is about getting the job done in the least amount of time and money.”
Emma thinks it’s hard to educate the cleaning industry, and that there is resistance to truly green products. WorkSafe NZ has guidelines, but many cleaning companies fail to follow them, and enforcement often only occurs if a complaint is made – which can be at the risk of a cleaner’s job.
Simple natural cleaning products
Emma’s cleaning jobs haven’t always involved intense and harmful chemicals. Recounting a positive experience with a previous employer brings a smile: “At one place I worked at, the owner was open to making up things like using lemon and olive oil, and things like that.”
She reacts strongly to artificial smells on the bus or at work. “When there are a lot of people around with quite strong perfumes, I have always had these sensitivities,” Emma explains.
“I don’t get my nails done because I can’t stand that smell. I do try to get out into the fresh air often. Sometimes I use baking soda at work instead of the spray or other strong products.”
Photo: iStock/eskaylim
Contributing factor?
Emma also shared that she has epilepsy, which was diagnosed in childhood, and she’s currently awaiting a public hospital appointment.
“I’m looking at coming off medication for epilepsy due to side effects. I’m waiting to talk to a neurologist who focuses on using a keto diet instead of medicine.”
A recent study found that patients with temporal lobe epilepsy (TLE) and idiopathic generalised epilepsy (IGE) show impaired autonomic nervous system responses, which can affect digestive functions.1 The autonomic nervous system regulates involuntary physiological functions like breathing, blood pressure and digestion, so Emma’s epilepsy may have contributed to the gastrointestinal symptoms she experienced during her chemical exposure at work.
Volatile vapours
I (the author) was reminded of my own recent experience with another so-called ‘green’ cleaner. It had a strong wintergreen scent, and I react to wintergreen – both the real thing (methyl salicylate, a plant compound) and synthetic versions. Within minutes, I was dizzy, nauseated, and had an instant headache, even through a P2 mask.
Wintergreen compounds are VOCs, and in sensitive people they can trigger severe symptoms. The Safety Data Sheet didn’t list methyl salicylate, but fragrances are often proprietary blends that conceal potentially harmful chemicals under a single ‘fragrance’ label.
Taking charge of her health
Now taking active steps to work on her own business, Emma allocates time every day after work to researching her business outside of the cleaning industry, educating herself in her new online direction.
She is quietly optimistic about the next steps in managing her condition, and feels more confident after being supported by her union, and about her appointment with a keto specialist. Her future is looking brighter with these things underway, and I hope to catch up with her again.
“No job is worth putting your health at risk,” she says.
STAY SAFE WHILE CLEANING
Always check and follow the instructions for cleaning products.
Wear suitable protective gear such as gloves and masks.
Ensure there is good ventilation when cleaning.
Workplace and commercial cleaning: follow the relevant WorkSafe NZ guidelines.
AUTHOR BIO
J Simons is a freelance writer, copywriter, and food photographer specialising in organic food, health, and sustainability. J creates compelling content and imagery that supports healthy living and ecological stewardship.
Nutritional therapist Paula Sharp loves leeks. Here she introduces this often unsung hero, including gardening tips, recipes and nutritional benefits.
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Elegant, elongated with a mild onion flavour, leeks are a staple in New Zealand kitchens and gardens throughout winter. The leek is a cultivar of the broadleaf wild leek (Allium ampeloprasum), and is the largest vegetable cousin of garlic, chives, spring onions, onions, and shallots. Leeks are more subtle in taste to their pungent onion relative and add a savoury sweetness to food without overpowering other flavours.
Leeks arrived in New Zealand with settlers from the British Isles. Historically, they were cultivated by ancient Egyptians and were highly prized by the Romans. In Wales, the leek is a national symbol, worn on Saint David’s Day and linked to historic battles and Welsh identity.
Growing leeks
In New Zealand, leeks are sown from early spring and harvested throughout the autumn and winter, with peak availability in June and July. They are well-suited to our cool, moist climates and thrive in loose, fertile soil. The plants take several months to mature and are ready to harvest when they reach 2–3 cm in diameter, although smaller ‘baby leeks’ are also prized for their tenderness. I love to use early, baby leeks interchangeably with late-planted spring onions.
The best growing conditions for leeks include full sun, and rich, well-drained soil with plenty of compost. They require regular watering and benefit from a technique called blanching — mounding soil around the stems to keep them tender and pale. This process not only gives leeks their classic white base but also improves the flavour. To harvest, gently loosen the soil and pull up the plant by the base. Leeks can be stored in the fridge for several weeks, or left in the garden and harvested as needed, even in frosty conditions.
Rows of leeks showing the blanching technique. Image: Mat Reding /Pexels
Health benefits
Leeks pack a punch nutritionally. Nature again provides the right vegetables (and fruits) at the right time of year to support human health. They are dense in fibre, but it’s the sulphuric smell of all alliums where the nutritional magic lies. This distinct smell acts as an insect deterrent while the vegetable is growing and is a delight for the gut microbiome when it’s eaten.
These sulphuric compounds have antibacterial, antifungal and antiviral properties. The rich antioxidants of leeks (polyphenols and kaempferol) are heart-protective and have anti-inflammatory effects. The sulphur compounds (such as allicin) not only support cardiovascular health but also immune function.
Other health benefits of leeks are:
Vitamin K – for blood clotting and bone health
Vitamin A – supports vision and immune function
Vitamin C – helps with collagen formation and immune defence
Folate – for cell growth and development
Manganese and iron – supports metabolism and red blood cell production
Roasted leeks with vinaigrette – recipe below (Photo: Paula Sharp)
Cooking that maximises nutrition
Most of these nutrients are concentrated in the lower white and light green portions of the leek. The more fibrous darker green tops are great in stocks, soups, or even finely chopped into stir-fries. Cooking leeks lightly — by sautéing, steaming, or slow roasting — preserves their medicinal qualities while softening their texture and enhancing their sweetness.
To maximise iron and vitamin A absorption, pair leeks with a source of vitamin C (like lemon juice or capsicum) or healthy fats such as olive or coconut oil.
Leeks are especially popular and well matched in potato and leek soup, a classic winter delight. Roasted leeks make a fantastic side dish, and combine beautifully with cheese, mustard, and herbs like thyme and tarragon.
Before cooking, always rinse leeks thoroughly. Their layered structure can trap soil and grit, particularly between the white and green sections. Slice them lengthwise and soak in water to remove any debris.
Heat oil in a large pot. Sauté leeks and garlic until soft.
Add potatoes and stock, bring to boil, then simmer for 20–25 minutes.
Blend with a stick blender until smooth, or use a potato masher for a chunkier consistency.
Stir in coconut milk, season, and garnish with parsley.
Roast leeks and mustard vinaigrette
Roast leeks are a taste sensation and can be a dinner party show stopper.
Ingredients
4 medium leeks, trimmed and halved lengthwise
2 tbsp coconut oil
Salt and pepper to taste
For the vinaigrette:
1 tbsp Dijon mustard
1 tbsp red wine vinegar
1 tsp raw honey
3 tbsp olive oil
Lochlan Holding relishing some roasted leeks (Photo: Paula Sharp)
Method
Preheat oven to 180°C fan bake.
Place leeks in a baking dish, with coconut oil, salt, and pepper.
Roast for 20 minutes or until tender.
Whisk mustard, vinegar, honey, and olive oil vinaigrette.
Drizzle over warm leeks before serving.
AUTHOR BIO: Paula Sharp is a nutritional therapist working one-to-one via Zoom to support women’s health, restore gut health and digestion, hormonal balance, skin and hair, sleep, shifting weight and health pre- and post-surgery. www.paulasharpnutrition.com
She is also a guest speaker, giving talks to companies on nutrition and mindset. In London she worked in the organic fruit and vegetable industry, and now she is based in Whakatāne, growing her own extensive spray-free garden.
One of the most complex systems supporting your health isn’t your brain, heart, or even your immune system – it’s your gut microbiome.
Nutritional therapist Paula Sharp finds out why this internal ecosystem, composed of trillions of microorganisms, is hailed by scientists as key to health research.
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Your gut microbiome is the diverse community of bacteria, viruses, fungi, and other microbes residing primarily in your large intestine.
They are microscopic, but have an enormous collective impact. They have essential roles in digesting food, modulating inflammation, and influencing brain health.
The microbiome also builds and regulates most of our immune function.
Image: DataBase Center for Life Science, Wikimedia Commons
What is the gut microbiome?
Imagine a rainforest inside your body, teeming with life. Like any ecosystem, the gut microbiome thrives on diversity and balance. This community of microorganisms works together to help you break down fibre, extract nutrients, synthesise vitamins (such as B12 and K), and produce beneficial short-chain fatty acids.
While we tend to think of bacteria as harmful, the majority living in your gut are either beneficial or neutral. These microbes co-evolved with us and perform tasks we cannot do on our own—such as fermenting non-digestible carbohydrates or keeping pathogenic (harmful) bacteria in check.
It’s estimated that the human gut contains between 300 to 1000 different species of bacteria, with every individual having a unique microbiome signature, influenced by genetics, diet, environment, and lifestyle.
The microbiome’s role in the body
Research over the past decade has dramatically changed our understanding of the gut microbiome. Once considered a passive system, it’s now seen as an active organ in its own right, interacting with nearly every physiological process.
1. Digestion and nutrient absorption
Gut microbes help break down complex carbohydrates, such as dietary fibre, that we can’t digest on our own. The fermentation of fibre by certain bacterial strains produces short-chain fatty acids (SCFAs) like acetate, propionate, and butyrate. These SCFAs are anti-inflammatory and nourish the cells lining the colon.
2. Immune system regulation
About 70% of your immune cells reside in the gut lining. A healthy microbiome helps maintain the balance between immune tolerance (not reacting to harmless substances) and defence (attacking pathogens). An imbalanced microbiome may contribute to autoimmune conditions – in which the body mistakenly attacks its own healthy cells – and chronic inflammation.
3. Gut–brain axis
The gut-brain axis describes the two-way communication between the gut and the central nervous system. Through neural, hormonal, and immunological pathways, the gut influences mental health.
Certain strains of bacteria, particularly lactobacillus and bifidobacterium produce neurotransmitters like serotonin and GABA, these improve mood and cognitive function.
Image: Jill Wellington / Pexels
However, some bacteria mimic and interfere with these neurotransmitters. E-coli, campylobacter and clostridium are some of the bacterial culprits which release inflammation causing compounds (or toxins) causing mood to dip, anxiety to increase and sleep to be compromised.
Emerging evidence even links gut health to neurodevelopmental conditions like autism spectrum disorder and degenerative diseases such as Parkinson’s disease.
What disrupts the microbiome?
Despite its resilience, the gut microbiome is highly sensitive to changes in our environment and behaviour. Modern lifestyles, particularly in industrialised nations, are often hostile to microbial diversity.
1. Dietary factors
Diets high in ultra-processed foods, added sugars, and low fibre reduce beneficial species and encourage the overgrowth of pathogenic bacteria, which are otherwise not a problem when the microbiome is balanced.
Excessive alcohol consumption and low intake of plant-based foods limit microbial diversity.
Image: Foodie Factor / Pexels
2. Medications
Antibiotics, while lifesaving, can wipe out both good and bad bacteria, potentially leading to long-term imbalance.
Medications that reduce stomach acids, NSAIDs (non-steroidal anti-inflammatory medications), and artificial sweeteners all negatively alter the gut microbiome.
3. Lifestyle stressors
Chronic stress or cortisol poisoning is felt in the gut. The stress-hormone response increases intestinal permeability (leaky gut) and impairs microbial balance. This can show up as stress diarrhoea, nervous urination, nausea and ‘tummy ache’ in the lower abdomen. Is it just butterflies in your tummy, or compromised gut health?
Poor sleep quality disrupts the circadian rhythm of gut microbes. Sedentary behaviour has also been associated with reduced microbial diversity.
Eight ways to nurture your gut microbiome
Restoring and maintaining a healthy gut doesn’t require drastic changes. Simple, evidence-based strategies such as the following can support your microbiome’s resilience and diversity:
1. Eat a diverse range of whole foods
A variety of fibre-rich foods feeds different bacterial strains. Aim for 30+ plant types per week, including vegetables, fruits, nuts, seeds, legumes, herbs, and whole grains.
Image: Oksana S / iStock
2. Prioritise prebiotics and probiotics
Prebiotics are non-digestible fibres that act as food for beneficial bacteria. Sources include garlic, onions, leeks, asparagus and bananas.
Probiotics are live bacteria found in fermented foods like yoghurt, kefir, kimchi, sauerkraut, and miso. These can help restore microbial balance, especially after antibiotic use.
3. Minimise ultra processed foods
Artificial additives, emulsifiers, and preservatives in highly processed foods harm microbial communities and contribute to metabolic dysregulation.
Many of them contain MSG (monosodium glutamate), thickeners, and phosphoric acid as additives. Taste has been enhanced with lab-produced flavourings such as ‘cheese flavour’, ‘strawberry flavour’, ‘honey flavour’. And the preservatives of choice are sulphates, sodium and/or sorbates. Food labels can feel like a minefield, but if you don’t recognise what’s on the label, it can be considered ultra processed food.
4. Stay hydrated
Water is essential for maintaining a healthy gut lining and aiding fibre fermentation.
5. Move your body
Regular exercise has been linked to increased diversity and abundance of health-promoting bacterial strains.
6. Manage your stress
Mind-body techniques such as meditation, breathwork, or gentle movement like yoga can regulate the gut-brain axis and reduce inflammation.
Yoga on the beach (image: LucidSurf/istock)
7. Sleep consistently
A regular sleep schedule supports the natural circadian rhythms of your gut bacteria, which influence digestion and hormone production.
8. Consider supplementation carefully
While probiotic and prebiotic supplements can be helpful, they’re not one-size-fits-all. It’s best to consult a qualified health professional to tailor recommendations to your needs.
The microbiome and the future of health
We’re just scratching the surface of microbiome science. With emerging links to conditions as diverse as type 2 diabetes, cardiovascular disease, allergies, skin conditions, and even cancer, researchers believe the microbiome may soon be a central focus for personalised and preventive medicine.
Microbiome testing and interventions may one day guide us in choosing the best foods, therapies, or even medications based on our internal microbial profile.
The gut microbiome represents a new lens through which we can understand health, illness, and healing. It’s not about striving for perfection—but rather cultivating balance.
By eating real food, managing stress, staying hydrated, and treating your gut with respect, you can positively influence not just your digestion, but your immunity, energy levels, mood, and long-term vitality.
AUTHOR BIO: Paula Sharp is a nutritional therapist working one-to-one via Zoom to support women’s health, restore gut health and digestion, hormonal balance, skin and hair, sleep, shifting weight and health pre- and post-surgery. www.paulasharpnutrition.com
She is also a guest speaker, giving talks to companies on nutrition and mindset. In London she worked in the organic fruit and vegetable industry, and now she is based in Whakatāne, growing her own extensive spray-free garden.
https://organicnz.org.nz/wp-content/uploads/sites/2/2025/06/OIUGV60credit-Designed-by-Macrovector-Freepik-scaled.jpg25602560Staff Writerhttps://organicnz.org.nz/wp-content/uploads/sites/2/2024/09/OrganicNZ-2024-Masthead.pngStaff Writer2025-07-10 15:27:182025-07-17 17:49:29The Gut Microbiome
Images and text from The Good Life by Gillian Swinton, photography by Francine Boer Photography and Gillian Swinton. Published by Allen & Unwin NZ, RRP $45.00.
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Planting strawberries in winter might sound ridiculous, but it is a great activity to do while the garden is dormant. When your strawberry plants are in the ground, you should notice runners coming off each mature plant. These runners are future strawberry plants, meaning that if you look after your plants, strawberries can become yet another self-sufficient crop.
Strawberry plants are going to remain in your garden for a few years, so consider where you’re placing them. Wherever you plant them, they will need a bit of love in the beginning to ensure they fruit in summer. I’ve chosen to plant ours in the paddock next to our garlic crops, as they make great companions. Keep in mind they will need protection from birds, so growing them in a berry house or in an area you can easily cover is key!
Hamish harvests strawberries from under the bird netting
To obtain runners, find a healthy strawberry plant and locate the running stem from the original plant. There may be a few plants on one runner, and you can take them all. Look for little roots and healthy crowns developing at the base. I trim these down and plant them in a seed-raising mix until spring when the soil temperatures rise.
You could do this in autumn or spring, but I find taking the runners in winter, then keeping them in good soil and well fed with seaweed tonic, means I can build healthy roots in time for a head start in spring.
I also build their future garden beds, ready for the runners when it gets warmer. For my strawberry bed, I:
fork the ground gently to get some air into the soil.
add compost.
add chicken poop — it’s acidic, which strawberries love!
add leaf mulch and grass clippings — grass clippings in winter are fine to add as there are no seeds. Mixing them with leaves makes a powerhouse combo.
add weed matting. This will protect the plant, suppress weeds and stop any fruit in summer from sitting on the ground. Many gardeners dislike using weed matting, but we use it happily for our strawberry beds. You could replace weed matting with wool or a heavy mulch of pea straw. We get some big winds in spring, so pegging down weed matting helps keep our organic materials from being blown away, as well as retaining soil moisture.
blow-torch holes into the matting. Melting the matting seals the holes and makes it easier for us to plant the runners.
add an irrigation line under the weed matting, to be hooked up in spring when the runners are planted.
When it comes time to plant in spring, get the young plants and plant in the holes in the matting. You may have to dig down through the layers, but make sure not to cover the crown (the stem where the leaves develop from) with soil. Water in with seaweed tonic and keep plants well irrigated through spring and summer.
New plants won’t yield much fruit in their first year, but they will do better in years two and three. Keep covered with netting to prevent birds (and dogs) from getting in. With some care each year, you shouldn’t have to buy strawberries or strawberry plants again!
Cover of The Good Life by Gillian Swinton
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Any time I feel remotely unwell, I whip up a batch of this super flavourful and nourishing soup. Serves 4–6.
This is a versatile soup. You can play around with quantities depending on your taste, and use whatever veges are in season: potatoes, pumpkin, parsnip, kūmara, Jerusalem artichoke, yams, broccoli, cauliflower, mushrooms, kale, shredded cabbage.
Red lentils are quick to cook in this soup, but you could instead add cooked brown lentils, or cooked beans such as pinto or adzuki.
For an even more Asian flavour, add some chopped Vietnamese mint while cooking, or garnish with freshly chopped coriander.
Recipe first published in Organic NZ, June/July 2018
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Ingredients
1 large onion, finely chopped
2–3 garlic cloves, crushed
1 T ginger, grated
1 T soy sauce
1 T vinegar (balsamic or apple cider)
¼ t chilli (or more, to taste)
salt to taste
1 T coconut or olive oil
½ cup red lentils
1 litre stock or water
2–3 stalks celery
1 large carrot, sliced
2 cups kūmara, cubed
2 cups broccoli or cauliflower florets
2 cups chopped leafy greens such as kale, cabbage, spinach, silverbeet, puha or nettle
1 T miso, dissolved in ½ cup hot water
juice of 1 lemon
2–3 T karengo seaweed, dried
Fresh root ginger is warming and soothes the throatThis soup is a great way of using winter veges – or any veges depending on the season
Method
Heat oil in a large heavy-bottomed saucepan, then add the first 7 ingredients.
Put the lid on, reduce heat, and let the base ingredients ‘sweat’ for 5-10 minutes.
Add lentils and stock or water, and bring to a simmer.
After 10 minutes, add celery and carrots.
After another 5 minutes, add kūmara.
Once root veges and lentils are becoming soft, add broccoli and cook a further 5 minutes.
Add leafy greens and cook 5 more minutes.
Turn off heat, add lemon juice and miso, and stir through.
Put some karengo to each person’s bowl, then ladle in the soup.
Philippa Jamieson was editor of Organic NZ magazine (2008-2021) and is now the editor of the monthly e-news and website content.
Dr John Flux’s neighbour once called to see if he had died – because the grass had grown so long! The Lower Hutt ecologist is an advocate of the no-mow movement because of its many environmental benefits, and describes here how he has implemented it for the past four years in his garden and on the footpath verge.
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ABOVE: Green desert: The house with lawns as bought in 2016.
The origin of lawns
Lawns are said to derive from Marie-Antoinette’s wish to show she was rich. The habit spread to English nobility, and then everyone else. Naturalists, the early ecologists, realised how lifeless they were: W H Hudson wrote in 1919: “I am not a lover of lawns… Rather would I see daisies in their thousands, ground ivy, hawkweed, and even the hated plantain with tall stems, and dandelions… than lawn grass.”
The benefits of No-Mow
Today ecologists list many advantages of No-Mow:
an improved habitat for insects, and the birds reptiles, fish, and frogs that rely on them;
less petrol for mowing (5% of our carbon footprint);
increased carbon sequestration, continuing for many years;
reduced flooding (Cyclone Gabrielle damage was due to cut grass mud-flow, and forest trash);
it stays green and lowers the risk of wind-blown embers spreading fires;
and it saves money.
So I started to implement No-Mow in 2021 to show these advantages.
Implementing No-Mow
The first step was to ask the city mayor for permission not to mow the grass verge beside the footpath. He said to contact the environment section, who all thought it a good idea; but verges came under transport. Their only condition was clear views for motorists turning the corner, so the height limit was one metre. Check your local council rules if you want to put No-Mow in practice on your verge or berm.
The second step should be easy: just sit back and watch what happens. But Western humans are born to interfere with nature to make things ‘better’. Resist the temptation, or at least try a No-Mow patch. (Do not expect stability – in New Zealand ecological succession ends in forest, and you may prefer tussock.) I confine gardening to watering, weeding, and fertilising raised beds with compost; no sprays of any kind. We know ragwort is a dreadful weed that will spread everywhere, but it didn’t, as explained later, and monarch butterflies love the two or three plants that flower each year (as pictured in the photo at the top of this article).
ABOVE: The roadside verge in 2021 (top) and 2025 (lower image)
Unexpected benefit: two apple crops a year
When we bought this house in 2016 it was in clear view from the gate, but today only the front door is visible. The neat brown lawn now reaches your knees and stays green. I was very surprised at the rate native trees grew once No-Mow established a complete ground cover that prevented the soil drying. They reached four to five metres in five years.
Apple trees (Sturmer, Cox’s Orange, and Russet) are pruned to two metres high, and all three produce two crops a year, summer and late autumn. Other gardeners have not reported this, so it does not seem to be a result of climate change, but pears, plums, figs, and feijoas still bear one crop a year.
Dr John Flux with a Sturmer apple tree in his No-Mow garden. The apples are ripe now (April 2025), and the second crop will be the normal time in August.
Managing the No-Mow garden
This front garden remains No Mow apart from clearing grass against the house for ventilation, and 30cm wide tracks I cut regularly with a push mower for access to prune, pick fruit, and show visitors round. These tracks are now a mix of short grass and white clover.
Most lawns are mixtures of about five grasses, e.g. brown top, fescues (chewings and creeping red), sweet vernal and turf ryegrass is a common lawn. Other species are chosen for a hard-wearing surface (playing fields) or different climates (kikuyu is frost tender). Our berm had kikuyu accidentally introduced in a load of topsoil by the original owner; it dominates that bit of No-Mow (see photo above) and is good for attracting attention – such as when a neighbour called to ask if I had died.
An experiment
On part of my lawn I set up an experiment: half was mowed, weeded, and watered, as normal. The other half has not been touched in any way since 2021 (see below). Each year the No-Mow area grasses grow about 20cm high and flower heads reach 30–50cm. Sparrows and finches enjoy the seeds until it all dies back to the green base over winter.
For the photos below, I cut the flap of grass that normally covers the orange bricks to show the thick underlay, which is ideal for delaying and filtering runoff in heavy rain. Visitors are impressed that no weeds have managed to invade this patch, despite all the dandelions growing and seeding on the mown lawn opposite. It explains why ragwort in the front garden remains an isolated clump. And I hand out copies of God, St Francis, and Lawns (google it!).
Still, problems remain. Ivy spread over a quarter acre of our previous garden, so I pick out every bit I find here. Kikuyu crawls in from the berm, under the fence and under the No-Mow plants. It is very hard to kill; I chuck it back over the fence where it came from. Muehlenbeckia australis climbs everywhere, but can be traced back and cut lower down. M. complexa is the worst, spreading at ground level in all directions looking for any plant to climb in a twisting spiral. I hope copper butterflies arrive soon to eat it, although many insects probe the tiny flowers.
ABOVE: The near side (lower part of both images) shows a normal lawn grass mix that has been cut, weeded, watered as needed. The far side (upper part of both images) shows an identical lawn, completely untouched since 2021, and nothing has changed. Some people expect No-Mow to become wild, but after the first year nothing changes. The lawn flowers and dies back to the same level.
Bountiful biodiversity
Looking across the garden from the front gate to the steps into the house gives a typical view of half the garden. The photo below shows, from left: pale green whau (Entelea arborescens), Muehlenbeckia australis climbing on a dead tree, M. complexa, Castlepoint daisy Brachyglottis spp, pate (Schefflera digitata), Cox’s Orange apple, māpou (Myrsine australis) growing easily through cocksfoot grass with flowers two metres tall, pear, and the tall bare trunk of mountain papaya (Vasconcellea pubescens).
The grass below the trees is being shaded out, and a closed canopy will lead to a totally different ground cover. What will happen?
Ecology education
I try to get people interested in ecology – which has been taught in every school in Russia since 2001, and in China. It explains why cutting berms is now illegal throughout Scotland, and many cities in England do not allow lawns anywhere, only shrubs and meadow flowers.
China’s leader in ecological urbanism, Kongjian Yu, completed 200 ‘sponge cities’ by allowing rivers room to spread; stop-banks only make the next flood worse. Two simple rules from Barry Commoner that I find useful are: Everything is connected; and Nature knows best (The Closing Circle, 1971). To illustrate this, below is a predator circle in my garden.
ABOVE: Predators, like weeds, are never simply good or bad: even introduced wasps – they stop cabbage white caterpillars eating brassicas. Pictured from left to right are: 1) spider eating spider, 2) wasp eating spider, 3) praying mantis eating wasp. 4) spider eating praying mantis.
Dr John E C Flux was an ecologist in the Ecology Division of DSIR for 35 years, Landcare Research for two years, and NZ Ecological Research Associates for 10 years, with a special interest in hares and starlings.
NZ Ecological Research Associates was a company set up at at AgResearch’s Wallaceville campus in Upper Hutt by a group of about 30 redundant DSIR staff, from Ecology, Botany, and Soil Bureau. There were also a few members in Auckland and Nelson, and the group worked on a wide range of things -including spiders on offshore islands, heather on Mt Ruapehu, swamp plants, pest control in orchards, new highway locations, and overseeing Zealandia’s fence construction. It disbanded about 15 years ago.
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It’s appropriate that the cover of this book features its author, Klaus Ferlow, standing beside a neem tree, his left arm reaching around to embrace its trunk in a fraternal greeting. That’s because Ferlow (originally from Germany) helped to introduce people in North America to the healing properties of the neem tree, after emigrating to Canada in 1975 and founding Ferlow Botanicals approximately 20 years later.
Klaus Ferlow credits his (now late) wife Rose with introducing him to neem by urging him to watch a TV programme called ‘What’s in a Neem’, narrated by David Suzuki. Inspired by the documentary, Ferlow obtained some neem extract and applied a neem cream to the psoriasis on his scalp and elbow and got relief from this condition in just three weeks. Having previously trained as a herbalist, he decided to set up a business to bring the benefits of neem to the North American market. Ferlow Botanicals is now rum by the Ferlows’ sons, Peter and Harald, and Ruth (Peter’s wife).
Klaus Ferlow has maintained his interest in neem and founded the organisation Neem Research “to promote neem for human, animal and environmental health”. His new book, Neem: Nature’s healing gift to humanity, includes profiles of neem researchers and entrepreneurs. He gives special credit to the late Professor Dr. Heinrich Schmutterer as ‘the father of modern neem’. It was his observation that neem trees had survived a plague of locusts that swept through Sudan when he was on a field trip there in 1959 that caused him to wonder if a natural insect repellent could be present that led to his work researching neem and writing the definitive textbook on neem, The Neem Tree (1995, 893 pages).
From the home of the neem tree in India, knowledge about the tree has spread to North and South America, the Caribbean, Africa and Australia.
Among the examples described in the book is Abaco Neem, a farm in the Bahamas that includes neem trees intercropped with fruit trees. (In all, 120 varieties of fruiting and flowering trees are grown on the farm.) Spiders and beneficial insects like butterflies and bees have thrived in this environment and hives on the farm allow neem honey to be produced as well as other neem-based health and personal care products. Some of these products incorporate beeswax from the hives. Among the products produced by Abaco Neem is a neem-based insect repellent.
ABOVE: Collection of neem seeds for the preparation of seed balls. Photo: Paryavarana Margadarsi Vaisakhi via Wikimedia Commons
The farm has organic certification and the fruit from the neem trees also has the benefit of providing food for birds; a visiting intern from France identified almost 40 different bird species on a single day.
In addition to being used to promote human health when used as a supplement or medicine, neem has the potential to boost food production. Neem extracts can be used as insecticides and ‘neem cake’ made from defatted neem seeds can be used as a fertiliser that also helps to protect plants from nematodes. The book also reports that a constituent of neem (azadirachtin) is being developed as a food additive for farmed salmon in Scotland to treat sea lice infestation of the fish.
In India, a company called Nisarga Biotech has been producing supercritical extracts of neem (using CO2 to extract constituents from the plant) which may be used as botanical pesticides, or in cosmetics or personal or medicinal products. Their product line includes a neem toothpaste and mouthwash – a modern iteration of the tradition in Indian villages of using neem twigs as a toothbrush. The company has also ‘secured a patent for the manufacture of neem leaf CO2 extract for use in treating oral and colon cancer’.
Neem: Nature’s Healing Gift to Humanity is a testament to the hard work and vision of its author and all the individuals whose businesses feature in its pages.
• Published by Neem Research, 2016, 258 pages, ISBN 9780993727504
• Available via local booksellers or from Neem Research.
About the reviewer: Katherine Smith is the co-editor of The NZ Journal of Natural Medicine, which first published this review in issue 54 (February 2025).
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Enriched and decorated breads are a European Easter tradition that dates back thousands of years. Easter was the festival held at the (northern hemisphere) spring equinox in celebration of the Germanic goddess Eostre, the goddess of dawn. It was the end of the long winter fast. The Christian version was really just a takeover of this festivity.
In Europe, enriched and braided brioche breads grace Easter breakfast tables. In Britain, spiced and fruit-enriched hot cross buns became the popular national treat.
Recipe first published in Organic NZ, March/April 2021
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Equipment needed
1 baking tray or 1 approx. 24 cm square or round cake tin
Kitchen Aid (optional)
Piping bag with fine tip, or plastic freezer bag
1 large mixing bowl
Ingredients (makes 10–12 hot cross buns)
750 g strong bread flour
400 ml milk
1 egg
150 g unsalted butter
150 g golden sugar
1 tsp vanilla essence or ½ scraped vanilla pod
1 pinch salt
3 tsp active dry yeast or 40 g fresh yeast
Egg glaze
1 egg
3 Tbsp water
1 pinch sugar
1 tsp spice mix (as below)
Spice mix
2 tsp ground cinnamon
1 tsp ground ginger
1 tsp ground nutmeg
1 tsp ground coriander
1 tsp ground allspice
1 pinch ground cloves
Dried fruit mix
80 g raisins
40 g cranberries
20 g currants
20 g dried apricots
Cross mix
150 ml milk
50 g flour
Method
All ingredients should be at room temperature. Start by soaking the fruit (for 1 hour).
In a large bowl, dissolve the yeast in the milk and add 1 Tbsp of the sugar. Add approximately 150 g flour and mix to a runny batter. Stand in a warmish place for about 30–45 min or until the mixture is bubbling and starting to rise.
Add the rest of the flour, sugar, egg, vanilla, salt and spices. Roughly mix with a wooden spoon.
Tip the dough onto a lightly floured surface and use your hands. Knead and punch the dough until all ingredients are combined and the dough is smooth. Add the butter. Now it gets a little messy again, but as the dough starts to bind the butter, it will become smooth and shiny. Mix by hand for about 10 minutes. Or, if using a kitchen aid or similar, use the dough hook and start on slow for 3 minutes, then go to fast for 3 minutes. After adding the butter, knead for another 2–3 minutes or until the butter is fully incorporated.
Drain fruit mix, add to dough, and mix until evenly distributed (1 min if using a mixer).
Return dough to the bowl, cover it with a teatowel and let it rise in a warm place for 60–90 min or until doubled in size. (Tip: you can do this rise overnight. Instead of letting your dough rise, place it in the fridge and take it out the next morning. It pays to reduce the amount of yeast by 1/3 for this step.)
Tip the dough out of the bowl and punch it flat. Divide it into 10–12 equal portions. Roll into round buns and set at equal distance in your greased cake tin or free shape on a tray, and leave to rise for another 30–40 minutes.
Preheat oven to 200ºC.
Just before placing them in the oven, pipe on the cross mix with a piping bag fitted with a fine tip. Or a plastic freezer bag with one corner cut off (small hole) will work fine as a single-use piping bag.
Glaze the buns around the crosses with the egg and spice mix.
Immediately after placing the buns in the oven, drop the temperature to 180ºC. Bake for approximately 30–35 minutes or until golden brown on top. Let cool a little before serving.
Isabel Pasch in the kitchen of Bread and Butter Bakery, Auckland. By training a microbiologist and science journalist, Isabel is passionate about organics and ran a bakery for 14 years until 2024, baking a wide range of breads, pastries and more, using certified organic ingredients.
