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Passionfruit: Small fruit, big benefits

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Wrinkled on the outside, vibrant and jewel-like inside, passionfruit is one of New Zealand’s most distinctive summer fruits.

Beyond its distinctive aroma and tangy sweetness, passionfruit offers impressive nutritional benefits, supporting digestion, immunity, heart health and even mood. Small but mighty, this fruit earns its place as more than just a decorative topping, as Paula Sharp elaborates. 

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Growing passionfruit

Grown widely across warmer regions, particularly in home gardens and organic orchards, passionfruit thrives with minimal intervention when conditions are right, making it a natural fit for organic growing systems. You can grow it from seed, generally from October to May.

Passionfruit (Passiflora edulis) likes moist, fertile soil and a warm, sunny and sheltered spot.

A framework, such as wires or trellis, is essential for the vine to to climb up. It can be grown alongside a fence, with wires, or even in a tub, with bamboo stakes or tub trellis.

Photo: Eka P. Amdela / Unsplash

A nutrient-dense favourite

Passionfruit is rich in vitamins, minerals and plant compounds that support whole-body health. Just one fruit contains a meaningful amount of vitamin C, essential for immune function, skin health and collagen production. Vitamin A and carotenoids contribute to eye health and cellular repair, while potassium supports healthy blood pressure and heart rhythm.

Focus on fibre

What truly sets passionfruit apart is its fibre content. The edible seeds and pulp provide both soluble and insoluble fibre, supporting digestive health, bowel regularity and beneficial gut bacteria. For those focusing on blood sugar balance, fibre helps slow the absorption of natural sugars, making passionfruit a smart addition to meals rather than a spike-and-crash snack.

Gut health and digestion

Traditionally passionfruit is used in herbal medicine systems for its calming properties, but modern nutrition also highlights its role in digestive wellbeing. The fibre feeds beneficial gut microbes and supports healthy gut motility, the coordinated muscular contractions that move food efficiently through the digestive tract.

The polyphenols in passionfruit act as antioxidants, helping to reduce inflammation in the digestive tract. In organic systems, where soil health is prioritised, fruits like passionfruit often show higher polyphenol content. Healthy soils produce resilient plants, and that resilience is reflected in their nutritional profile.

Photo: Bluesnap / Pixabay

Heart and metabolic support

Passionfruit contains potassium, magnesium and plant sterols that collectively support cardiovascular health. Fibre plays a role in lowering LDL cholesterol, while antioxidants help protect blood vessels from oxidative stress.

For those managing insulin resistance or aiming for metabolic balance, passionfruit works best paired with protein or healthy fats, for example alongside yoghurt, nuts or seeds to further stabilise blood sugar levels.

A gentle mood booster

Interestingly, compounds found in the passionflower family have been studied for their calming effects on the nervous system. While the fruit itself is milder than medicinal extracts, its magnesium content and antioxidant profile can support stress resilience as part of a balanced diet. The sensory experience alone, that tropical aroma and burst of flavour, often brings a moment of joy, which is no small thing in today’s busy world.

Choosing and using passionfruit

Ripe passionfruit should feel heavy for their size with wrinkled skin – smooth skins usually indicate under ripeness. Organically grown fruit may show more surface imperfections, but inside, the pulp remains vibrant and nutrient-rich.

Passionfruit requires little preparation: simply halve, scoop and eat. The seeds are entirely edible and contribute much of the fibre and beneficial fats.

Photo: Bluesnap / Pixabay

Simple Passionfruit Recipes

Passionfruit Coconut Chia Pudding

Serves 2

Ingredients

  • 2 tbsp chia seeds
  • 1 cup organic coconut milk or unsweetened almond milk
  • pulp of 2 ripe passionfruit
  • ½ tsp vanilla extract
  • optional: drizzle of raw honey or maple syrup

Method

Mix all ingredients in a bowl or jar.

Stir well, cover and refrigerate for at least 2 hours or overnight.

Serve topped with fresh berries or toasted coconut. 

Photo: Monika Borys, Unsplash

Passionfruit Yoghurt Dressing

Perfect for both fruit salads or leafy greens

Ingredients

  • pulp of 1–2 passionfruit
  • ½ cup unsweetened Greek or coconut yoghurt
  • 1 tsp olive oil
  • pinch of sea salt

Method

  1. Whisk all ingredients until smooth.
  2. Use immediately or store in the fridge for up to two days.

Passionflower Tea

The fruit offers vibrant nutrition, but also the leaves and flowers of the passion vine, particularly species such as Passiflora incarnata. This is traditionally drunk as a herbal tea (or herbal tincture) because of its renowned calming properties.

Passionflower tea is useful when you are feeling: mild anxiety and nervous tension, restless sleep, and/or stress-related digestive discomfort.

The plant contains flavonoids and alkaloids thought to gently influence GABA receptors in the brain. These promote relaxation without heavy sedation. It’s often used as part of a bedtime routine or during heightened stress.

NB. While considered safe, it’s not recommended during pregnancy, and anyone on sedative medication should seek professional guidance before use.

How to make passionflower tea

  1. Place 1 teaspoon dried organic passionflower (leaf and flower) in a teapot or infuser. Pour over a cup of ‘near to’ boiling water.
  2. Cover and steep for 5–10 minutes. (The longer it’s left, the stronger the flavour and herbal properties. As a sleep aid, steep for 10 minutes or more).
  3. Strain and enjoy warm.

Ideally, for sleep support, drink 30–60 minutes before bed. For daytime calm, enjoy mid-afternoon.

Photo: CollectingPixels / Pixabay

Want more seasonal nutrition inspiration?

I’m Paula Sharp, nutritional therapist and founder of Paula Sharp Nutrition, supporting women to nourish their health with sustainable food and mindset habits.

If you’d like seasonal recipes, practical nutrition tips and evidence-based wellness insights delivered straight to your inbox, I’d love you to join my newsletter. Sign up at: www.paulasharpnutrition.com

Photo at top of article: Michael Kucharski / Unsplash

Summer’s juiciest hydrator

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The watermelon

Few foods say ‘New Zealand summer’ quite like watermelon. Crisp, refreshing and naturally sweet, the watermelon is more than a picnic staple: it’s a nutritional ally for hydration, heart health and skin vitality.

With its high water content and vibrant pink-red flesh, watermelon earns its place as one of summer’s most supportive seasonal foods, as Paula Sharp writes.  

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The watermelon (Citrullus lanatus) is believed to have originated in Africa over 5000 years ago, where it was valued not only for its sweetness but its ability to store water in hot, dry climates. Archaeological evidence shows watermelon seeds placed in Egyptian tombs, highlighting its role as a life-sustaining food. From Africa, watermelons spread through the Mediterranean and Asia, eventually becoming a summer fruit worldwide.  

Growing watermelons

Today, watermelons are grown seasonally in New Zealand, particularly in warmer regions with long sunny days and free-draining soils. They thrive in warm, sunny conditions and need room to sprawl. They prefer fertile, compost-rich soil with good drainage and consistent watering, particularly while fruit is forming.

Seeds are best planted after the last frost, once soil temperatures are reliably warm. Organic growers often use mulch to retain moisture and suppress weeds. It usually takes 70-100 days from planting to harvesting, although some varieties take up to 120 days. A ripe watermelon sounds hollow when tapped and has a creamy yellow patch where it rested on the ground. 

Seeds are best planted after the last frost, once soil temperatures are reliably warm. Organic growers often use mulch to retain moisture and suppress weeds.

It usually takes 70-100 days from planting to harvesting, although some varieties take up to 120 days. A ripe watermelon sounds hollow when tapped and has a creamy yellow patch where it rested on the ground. 

Photo: Lorenzo Andreotti, Pixabay

Super hydration 

Watermelons are made up of around 90% water; they are among the most hydrating foods available. This is especially valuable during summer when dehydration can creep in unnoticed, particularly for children and older adults.

As well as water, watermelons provide electrolytes such as potassium and magnesium, which support fluid balance, muscle function and nerve signalling. For those who struggle to drink enough water, watermelons offer a refreshing and nourishing alternative. 

Photo: Matheus Bertelli, Pexels

Nutrition

Despite its sweetness, the watermelon is relatively low in calories and delivers meaningful nutritional value. It provides vitamin C to support immune health and collagen formation, and vitamin A (as beta-carotene) to support skin, eye and cellular health.  

The red flesh of the watermelon is rich in lycopene: a powerful antioxidant linked to reduced oxidative stress and improved heart health. Notably, watermelons contain highly bioavailable lycopene, making them a valuable addition to a cardioprotective diet.

Watermelons also contain the amino acid citrulline, which is found in the flesh and pale rind. Citrulline supports nitric oxide production in the body, helping to improve blood flow and support circulation and exercise recovery. 

Cautions 

Watermelons suit most, but not all people.  

  • Diabetes or insulin resistance: natural sugars in watermelon can raise blood glucose more quickly when eaten on its own. Pairing it with protein or healthy fats and keeping portions moderate can improve tolerance. 
  • Post bariatric surgery: Larger amounts of watermelon may trigger blood sugar swings or symptoms of dumping syndrome due to the high water and sugar content. Smaller portions, eaten slowly and alongside protein, are usually better tolerated. 
  • Digestive sensitivities (including irritable bowel syndrome – IBS): Watermelon’s fructose content can cause bloating. Individual tolerance varies, so listening to your body is key. 

Nature’s timing

For me, eating watermelon is a reminder of nature’s timing: a cooling, hydrating food arriving exactly when we need it most. Simple, joyful and deeply nourishing, watermelons show that good nutrition can be practical and pleasurable. 

Watermelon, mint & feta salad 

Ingredients

  • 4 cups watermelon, cubed 
  • ½ cup organic feta, crumbled 
  • handful fresh mint leaves, torn 
  • 1 tbsp extra virgin olive oil 
  • freshly ground black pepper 
  • optional: squeeze of lime juice

Method

Serve chilled. 

Gently toss watermelon, feta and mint in a bowl.  

Drizzle with olive oil, season with pepper and add lime juice if using.  

Photo: Monika Borys, Unsplash

Watermelon hydration slushie 

A great electrolyte. Serves 2.

Ingredients

  • 3 cups watermelon, deseeded 
  • juice of ½ lemon 
  • pinch of sea salt 
  • a few ice cubes 
  • optional: fresh mint or basil 

Method

Blend all ingredients until smooth. Serve immediately. 

Photo: Marcelo Verfe, Pexels

AUTHOR BIO

Paula Sharp is a nutritional therapist based in Whakatāne, New Zealand, supporting people, especially women to improve digestion, hormones, energy and overall wellbeing through practical, holistic nutrition.

Join the Sharp Bite Newsletter: for seasonal nutrition tips, recipes and simple wellbeing insights, subscribe to Paula’s Sharp Bite newsletter at www.paulasharpnutrition.com.

Photo at top of article: 1179 Design, Pixabay

Loving soil, but also learning soil

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By Jenny Lux

This article was first published by Earthworkers and is republished here with their kind permission.

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I have always been a details-oriented sort of person. As a child I remember planting flowers with my Mum, learning all of their names and pressing them in a flower press. I later I revelled in learning how to identify and use the three names of all our native vascular flora (Māori, English and scientific). My first career was in plant ecology, after I did a Masters in that area looking at the relationships between soil and the regeneration of kauri forest after fire.

Moving between the details and the big picture, I became seriously concerned about climate change around the time of my late twenties. Not just mildly concerned as I had been in my youth, but in-your-face, losing-sleep, suffering-existential-fear-and-anxiety level of concern.

Of course, this had coincided with finding a husband who was a big-picture thinker and having two wonderful baby boys. I did not end up giving up at that point, but I decided that when I got back to paid work, I would be dedicating my time to a career in climate action.

Above: Richard scything grass

Growing vegetables

I moved from field-based plant ecology work to growing and selling organic vegetables, as a home-based profession that could keep me close to our kids and our food. Richard helped me establish Lux Organics, a small-scale organic market garden on the outskirts of Rotorua. He initially kept his day job as an ecologist, but then joined me full-time in the business for three years. My parents got involved, providing a generational backbone to the business.

We grew beautiful vegetables for our community, and by the time the Covid crisis and lockdowns occurred, we were able to pivot to vege boxes, bringing them to peoples’ doors with our electric van. We started hiring seasonal staff in 2020, which meant a succession of people learning the organic growing methods with us. By 2023 we had added solar panels to our shed, powering our household, vegetable chiller and van with the sun.

This has been a journey of creating a business that minimises carbon emissions while growing food. Hand tools, electric tools and hands in the soil have been our main inputs. The productivity of our soil has been the foundation of our business (as it is for all farming) and we have strived to care for it, taking soil tests each year, and learning about every aspect of soil health along the way.

Beetroot

When you grow a crop for market, and especially when you grow over 40 of them (!), there are a lot of questions and uncertainties about how to manage the soil, what might be affecting the outcomes you’re seeing, how to solve problems, and how to keep producing all through the seasons.

These veins of query are what led me to the five-day Earthworkers Regenerative Horticulture 101 course in the winter of 2021. I attended with two of my staff and I encountered a whole group of amazing people involved in different sorts of projects who were on my wavelength.

I discovered new terms which opened up my mind to the soil ecosystem in a new way. Quorum sensing, cation exchange, paramagnetism, root exudates, polycropping. I have kept in touch with the group ever since (online and in person), and this has led to multiple fertile exchanges and more farm visits, opportunities to learn and even to help others. It’s a magic human interaction!

ABOVE: Lux Organics market garden, February 2025

In recent years, with the domestic recession, business has been tough, as local people cut their organic vegetable spending. Looking at in a big picture way, it’s a manifestation of how people cannot/do not make longer-term environmental and health choices when they are poor and worried about their daily survival. Our business relies only on its connection with the local food system, rather than export.

While we experienced a huge high after the Covid crisis, when people suddenly became concerned about the sustainability of their local food supply, we are now in a phase of relentless cost-cutting. Our customer base has concentrated to only those who value food produced in a way that is free from contamination, and which looks after land.

Now that I have been working in practical agroecology on my own land for over nine years, I am curious about taking my soil knowledge deeper and broader, to have a wider impact. It’s one of those cliches… the more you learn, the more you realise you don’t know, and it becomes impossible to give simple explanations any more.

I would now never say, “ah, just use compost and everything will be fine”. There’s a lot more to growing, and to soil, than most of us really, truly understand. My curiosity burns and I want to know which levers to pull to achieve the healthiest crops and soil. Looking again to the bigger picture, how we manage soil on our productive land is the probably the most important aspect of New Zealand’s climate emissions profile.

This is why I’ve dedicated pretty much all of my market garden earnings in 2025 so far to further study and investing in my own knowledge growth.

I have taken papers at the University of Waikato in soil science and hydrological management, and I have attended specialist courses by regenerative educators (Graeme Sait from Nutri-tech Solutions, and Nicole Masters from Integrity Soils).

I am building up a research library and reaching out to soil mentors for the next step in my career. I even bought a microscope from a fellow Earthworker (thank you Coral).

All of this new learning is feeding directly into the next stage of my journey — growing my skills, confidence, and contribution through the Earthworkers community.

Over the next few months, I’ll be deepening my learning through the new Regenerative Horticulture 201 and Future Agronomists courses, working directly with Daniel Schuurman as we develop and pilot both programmes. My goal is to grow my capacity as a biology-first regenerative agronomist — someone who can read the soil, guide other growers, and support the shift toward biology-led farming across Aotearoa.

In 2024 I mentored for For the Love of Bees on their year-long Communities of Regenerative Learning programme, which opened a new path for me as a mentor within the sector. That experience, and my continued involvement supporting new growers through the post course Earthworkers WhatsApp network, has shown me how powerful it is when we stay connected — helping one another, sharing knowledge, and learning together every day out in the field.

I look forward to doing Regenerative Horticulture 201 in 2026 and keeping up my active learning and practice. Growing in soil is a bit like general life… you can’t follow one set recipe. Things keep moving and changing, and you have to be observant, responsive and kind.

Jenny Lux is a former chair of the Soil & Health Association. Find Lux Organics online here.

Earthworkers has launched

The natural evolution of For the Love of Bees, Earthworkers has a new hub to support biology-first regenerative horticulture in Aotearoa.

After a year of development they have launched a brand new website, and a full learning pathway.

Enrolments are now open for 2026:

  • The foundation course Hort 101 (4–8 May, Mangaroa Te Awa Kairangi – Wellington region) 
  • The advanced course Hort 201 (13–17 April, Palmerston North, in partnership with Live2Give)

Both courses come with post-course support via a WhatsApp chat network to help growers transition to resilient, profitable, biology-first regenerative systems.

Earthworkers’ first alumni blog, Cultivating Knowledge Together, features Jenny Lux— an experienced grower and organic advocate who will be one of the first participants in our new Hort 201 and Future Agronomists programmes, designed to grow New Zealand’s next generation of biology-first agronomists.

Explore the pathway: earthworkers.org

Earthworkers courses in 2026

Peace lilies

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By Tammy Huynh

Images and text from The Plant Book by Tammy Huynh, photography by Chris Chen. Murdoch Books RRP $49.99.

Peace lily p. 234, Spathiphyllum wallisii

ABOVE: Cover image of The Plant Book, and author Tammy Huynh

Care
Low maintenance
Pet friendly
No
Light
Bright, indirect light

We hope you enjoy this free article from OrganicNZ.  Join us to access more, exclusive member-only content

Part of the Araceae family, the peace lily is a favourite among indoor plant enthusiasts. It’s celebrated for its easy-care nature, attractive glossy leaves, and distinctive white flowers. Because it’s so adaptable, it’s a popular choice for shopping centres, offices and homes, and it makes an ideal gift for beginner plant parents.

The flower of the peace lily is actually a spathe – a unique structure that consists of a modified leaf surrounding a cluster of tiny flowers called the spadix. While the spathe is typically white in the peace lily, it comes in various colours among other members of the Araceae family. You’ll find the traditional green-leaved peace lily in most nurseries and garden centres, but the variegated forms can be harder to find. They’re worth the hunt, however, especially if you want something a little more special.

The peace lily grows into a large clump, giving the plant a full, bushy appearance. It may get too big for its pot; if this happens, then repot it into a larger container or trough. Alternatively, divide the clump every few years and pot up the divisions. Although it’s rare to hear of someone killing a peace lily, many people still encounter issues with it.

Understanding its natural habitat can help to address these problems. The peace lily is native to humid forest floors in tropical Central and South America, where it thrives in dappled light and consistent humidity. While you don’t need to give it a greenhouse environment, there are ways to ensure that it looks its best.

All the dirt on the peace lily

Light

The peace lily thrives in bright, indirect light. It can tolerate lower light levels, but it will grow more slowly and won’t flower.

Potting mix

Use a premium potting mix. Fertiliser Liquid feed regularly during the warmer months, or apply a controlled-release fertiliser at the beginning of spring, reapplying as directed.

Water

Water when the top 2.5–5 centimetres (1–2 inches) of potting mix is dry. Ensure that the water runs through the drainage holes at the bottom of the pot. The leaves will droop quite dramatically if the potting mix becomes too dry – avoid reaching this point because it puts the plant under unnecessary stress.

Humidity

The peace lily is generally happy with the standard level of humidity found in most homes. However, if it’s positioned near windows, in draughty areas or close to climate-control devices (such as fans and heaters), the humidity will be lower than it prefers. Browning at the leaf tips typically indicates low humidity. For ways to boost indoor humidity, see page 26.

Choice cultivars of the peace lily

Spathiphyllum ‘Sensation’

Often referred to as the giant peace lily, this beauty is known for its large leaves and impressive spathes. It’s a true statement plant that makes an ideal floor specimen … but elevate it on a short plant stand for even more impact.

Variegated peace lilies

Spathiphyllum ‘Picasso’ (pictured) features broad, white brushstrokes painted across its leaves, while Spathiphyllum ‘Domino’ displays a more subtle stippled effect, as if it has been touched by a delicate hand.

Growing tips

Obtain more peace lilies

The best way to get more peace lilies is to divide your plant! As the plant grows, it naturally forms clumps of new shoots; these clumps can be separated to create new plants. Dividing is best done in spring or summer when the plant is actively growing, giving it the best chance to establish quickly.

To divide your plant, remove it from the pot. Tickle or brush away the potting mix to loosen the roots. Smaller plants or clumps may naturally separate from the mother plant. If they don’t, then identify the clumps and ensure that each one has healthy stems, leaves and roots. Use your hands to gently pry the clumps apart. A sharp knife or pair of secateurs may help.

Replant each clump into its own pot filled with a well-drained potting mix, ensuring that the base of the plant is at the same depth as before. Water in well with a diluted seaweed solution, which helps to promote root growth and reduce transplant shock. Place the pots in a warm spot with bright, indirect light.

Common problems of the peace lily

Browning of leaves

Brown leaf tips.

Cause

This typically indicates low humidity. It may be the result of draughts or exposure to hot or cool air, which can dry out the air around the plant and lead to water loss from the leaves faster than it can be replenished.

Solution

Position the plant away from open windows or doors to avoid exposure to draughts. Also, keep it away from heating or cooling vents. To maintain consistent moisture, consider placing a shallow tray of water near the plant to increase humidity.

Drooping leaves

Symptom

Leaves have wilted significantly, appearing limp and droopy.

Cause

Underwatering, overwatering or hydrophobic potting mix.

Solution

If the plant is underwatered, then the potting mix will feel completely dry. Give the plant a good soak, ensuring that the water runs through the drainage holes at the bottom of the pot. The plant should recover over the next couple of days (if it doesn’t, then this may be an indication that the potting mix has become hydrophobic – see below for the solution). Continue with a more regular watering routine to prevent future issues.

If the plant is overwatered, then the potting mix will feel evenly wet or soggy. Allow the potting mix to nearly dry before watering again, and check if you need to move the plant to a brighter spot or if the pot has sufficient drainage holes. If roots are obstructing the drainage holes, then the plant needs to be repotted into a larger container. If your pot has a saucer, then avoid letting the plant sit in water for any length of time because this can lead to root rot.

If the plant is severely overwatered, then it may be best to remove the plant from its pot, prune away any dead, dying or mushy roots, and repot into fresh potting mix. Over time, potting mixes can become hydrophobic (water repellent), so despite your watering efforts, the water isn’t being absorbed into the potting mix.

You can rehydrate the potting mix by submerging the entire pot in a bucket of water for 30 minutes, using a brick or similar heavy item to keep it under the surface. Alternatively, use a wetting agent, which is available at most nurseries, to help rewet the mix. The plant should recover over the next few days.

The Plant Book, by Tammy Huynh

Small, sweet, and mighty 

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Nourishing new potatoes

Nutritional therapist Paula Sharp enthuses about the nutrition and flavour of the humble potato when in its seasonal ‘new’ incarnation, and shares a delicious potato salad recipe.

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There’s something joyful about the arrival of new potatoes. Their appearance marks the shift into early summer — that moment when gardens start to speed up, days stretch out, and meals feel lighter, fresher, and closer to the earth. In New Zealand, new potatoes sit in a special place in our food culture: early‐season, delicate, full of flavour, and a perfect fit for our festive tables. 

From an organic perspective, they’re a beautiful example of how nutrient density, flavour, and sustainable farming intersect. Grown without synthetic fertilisers or pesticides, organic new potatoes offer us a clean, wholesome staple that supports soil health, biodiversity, and local growers, while delivering exceptional nutrition on the plate. 

What makes a potato new? 

‘New’ potatoes are planted and harvested earlier than main-crop potatoes, usually from late October through to early January, depending on region and soil warmth.

Rather than being cured like storage potatoes, they come straight to market with paper-thin skins and a moisture-rich interior. This is why they cook quickly, hold their shape well in salads, and have that signature creamy, subtly sweet flavour. 

Their fragile skins are more than just a culinary bonus; they retain more vitamins and minerals compared with older, stored potatoes. Their freshness window is short, so in season matters. 

New potatoes are more than an ingredient, in my opinion, they’re a story of soil, sustainability, and nourishment.

As we move into the festive season and the height of our growing year, they invite us to slow down, eat seasonally, and reconnect with the land beneath our food. 

Photo: Potato foliage, by Anik Hasan, Pexels

Growing new potatoes in early summer 

Across the Bay of Plenty, Pukekohe, Northland, Hawke’s Bay, North Otago and other temperate climates, new potatoes thrive in warm soils with good drainage and plenty of organic matter.

Planting happens from late winter through mid-spring. Early varieties mature quickly, often ready within 60 to 90 days. Some of the common varieties are Jersey Benne, Cliffs Kidney, Rocket and Swift. 

Mulching, companion planting, and natural pest management are key in organic systems. Many organic growers use biological controls, beneficial insects, and proper spacing to reduce disease and improve airflow. The result is a nutrient-dense crop produced in a way that enhances, rather than extracts from, the land. 

Why organic matters for potatoes 

Potatoes are among the crops most commonly treated with fungicides, herbicides, and sprout inhibitors in conventional systems.

Choosing organic means you’re supporting growers who prioritise soil structure, microbial health, and ecosystem balance, and it reduces your exposure to these chemicals. Organic potatoes come from systems where soil nutrition is built naturally through compost, cover crops, and crop rotation. This richer soil profile contributes to higher micronutrient content and superior flavour. 

Photo: sbj04769 | Pixabay

Higher in nutrition

While potatoes are often lumped into the ‘carb’ category, new potatoes offer considerably more. Because they’re so fresh, they retain a higher proportion of: 

  • Vitamin C – supports immunity, skin repair, and iron absorption. (Vitamin C degrades with heat but, depending on cooking time and method, new potatoes are likely to retain more than stored potatoes.)
  • Potassium – crucial for heart function, nerve signalling, and maintaining healthy blood pressure. 
  • B vitamins – especially B6, essential for hormonal balance, mood regulation, and metabolism. 
  • Dietary fibre (especially when the skin is left on) – helps with digestion, blood sugar steadiness, and gut microbiome resilience. 

New potatoes naturally contain resistant starch, a type of fibre that feeds beneficial gut bacteria and supports metabolic health. Interestingly, resistant starch levels increase when potatoes are cooked and cooled — making new potatoes ideal for summer salads and picnic dishes. 

In the kitchen: versatile, quick, and festive

With New Zealand’s cherry season lasting only a few weeks, from mid-December into early January, savouring them New potatoes shine when their skins are left on. A simple steam or boil is often enough. Toss with herbs, lemon, good olive oil, or cultured cream for an instant seasonal dish. 

They’re also ideal for festive cooking, Christmas tables, barbecues, shared platters, and light summer lunches. Their ability to hold shape without becoming floury makes them perfect for salads.

Creamy new potato salad

with edamame, herbs & lemon 

Photo: Paula Sharp

Ingredients

  • 1 kg new potatoes 
  • 1 cup shelled edamame beans (frozen) 
  • 3 spring onions, finely sliced 
  • ¼ cup fresh dill, chopped 
  • ¼ cup parsley, chopped 

Dressing

  • ½ cup whole-egg mayonnaise (or vegan mayo) 
  • 2 Tbsp Greek or coconut yoghurt 
  • zest of 1 lemon 
  • Juice of ½ lemon 
  • 1 tsp Dijon mustard 
  • Sea salt and cracked pepper to taste 

Method

  1. Boil potatoes whole until just tender. Drain and cool slightly.
  2. In a bowl, add frozen edamame beans, cover with boiling water, cover with a lid for approximately 3 minutes.
  3. Slice cooled potatoes into halves or quarters (keep the skin on).
  4. In a large bowl, add potatoes, edamame, spring onions, dill, and parsley. 
  5. Whisk dressing ingredients together. Pour over salad and gently fold to combine.
  6. Refrigerate 30 minutes before serving. 

AUTHOR BIO

Paula Sharp is a nutritional therapist supporting women’s health, digestion, hormones, skin, sleep, and energy through one-to-one consultations via Zoom. She’s also a local guest speaker in the Bay of Plenty and regular writer for Organic NZ.

Join Paula’s free newsletter – Sharp Bite – for weekly nutrition tips, seasonal recipes, and mindset inspiration.

Photo at top of article: Alexei_other | Pixabay

Sopa de Tortilla – Tortilla Soup

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by Daniella Guevara Muñoz 

Sopa de tortilla is also known as sopa azteca or Aztec soup. It is a simple but delicious soup and, as the name hints, is full of tortillas. This soup has been on La Popular’s menu for years. Whenever we take it off, we get complaints. So it stays on.

Images and text from Provecho: Real Mexican Food at Home by Daniella Guevara Muñoz, photography by Simon Bajada. Murdoch Books RRP $49.99. (Tortilla soup p.54-55)

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What makes this soup so delicious are the different textures – crispy tortilla strips, soft avocado, chewy cheese and a dollop of cream.
The soup is made in two stages. First is the soup base (which you can pre-make and keep in the freezer) and the second is the assembly. This recipe is traditionally made with chicken stock, but if you are vegetarian you can use vegetable stock instead.

Serves 2 litres (8 cups) / 6

2 litres (8 cups) chicken stock (see page 221 for homemade) or vegetable stock

Soup base 

  • 8 guajillo chillies, deseeded
  • 2 garlic cloves
  • 1½ brown onions, cut into chunks
  • 700 g (1 lb 9 oz) ripe tomatoes
  • ½ bunch coriander (cilantro), leaves picked
  • 1 teaspoon dried Mexican oregano
  • 1 teaspoon ground cumin
  • 6 corn tortillas (shop-bought or see page 253 for homemade), cut into quarters
  • 20 g (¾ oz) salt

To garnish

  • 1 guajillo chilli, to garnish
  • 6 stale corn tortillas (shop-bought or see below, or page 253, for homemade), to garnish
  • 200 ml (7 fl oz) vegetable oil
  • 1 avocado
  • 200 g (7 oz) cheese (queso panela if you can get it, but mozzarella works, too)
  • 100 g (3½ oz) chicharrón or pork crackling (omit for vegetarian)
  • 100 ml (3½ fl oz) thickened (heavy) cream

For the soup base, soak the guajillo chillies in boiling water until soft, about 5 minutes.

Once soft, drain them and put them in a blender or food processor with the rest of the soup base ingredients. Blend on high until you have a soft paste – it shouldn’t have any grittiness. Pass the base through a fine-mesh strainer.

For the soup, bring the stock to a slow boil in a stockpot, then add the soup base. Simmer until the soup thickens, about 30 minutes.

Meanwhile, prepare the garnishes. Using scissors, carefully cut the guajillo chilli into thin rings and cut the stale tortillas into 5 mm (1⁄4 inch) wide strips.

Pour the vegetable oil into a small saucepan and heat to about 180°C (350°F). I use a thermometer to test the oil, but if a piece of bread dropped in the oil browns in about 15 seconds, the oil is at the correct temperature.

Fry the chilli until crispy – don’t let the chilli burn, this happens in about 5–10 seconds – then place on paper towel to drain.

In the same oil, fry the tortilla strips until crispy, about 3 minutes – these won’t burn as easily. Place the strips on paper towel.

Halve the avocado, remove the seed and cut into slices. Put all the garnishes in separate bowls on the table.

Serve the soup in a large bowl. Each person can add whichever garnishes they want. I recommend: a handful of tortilla strips, cheese, avocado, chicharrón, a drizzle of cream, then the fried chilli. Keep adding more as you eat.

Corn tortillas

p.253

650 (1 lb 7 oz) Masa (page 250)

  • 280 g (10 oz) masa harina (nixtamalised maize flour)
  • ¼ teaspoon table salt (optional)
  • about 375 ml (1½ cups) warm water

In a mixing bowl, combine the masa harina and salt (if using). Gradually add the warm water while stirring with your hands. Continue to add water until the dough comes together and becomes soft and pliable.

The dough should hold together but not be overly sticky. If it feels too dry, add a little more water. If it’s too wet, add a bit more masa harina. Knead the dough for about 10 minutes to get the best result. It should be smooth and well combined. It must have a Play-Doh– like consistency, quite soft and a little bit sticky.

A good test is to make a tortilla in a press between two sheets of thin sandwich-bag plastic (see page 253). If the edge of the tortilla has deep cracks, the masa is too dry. A rough edge is normal.

You can keep masa for a couple of days in the fridge in an airtight container. If you want to use it, take it out of the fridge about an hour before you plan to use it. Knead thoroughly with your hand and add some water if necessary.

Divide the masa into small balls (about 30 g/1 oz), slightly smaller than a golf ball. You can make them larger or smaller depending on your preference.

Preheat a comal, hotplate or non-stick frying pan over medium– high heat. Place a ball of masa between two sheets of sandwich-bag plastic in the tortilla press (see the photographs on the following pages).

Press down firmly to flatten it into a round tortilla shape. Rotate the flattened tortilla with the plastic sheets 180 degrees, then press again gently. The tortilla should be approximately 1–2 mm (1⁄16 inch) thick.

Carefully peel off one of the plastic sheets, then place the raw tortilla (with the plastic) on the palm of your hand. The tortilla should be half on your hand, half hanging freely. Peel off the second sheet of plastic.

Lay the tortilla on the preheated hotplate or in the pan by placing the freely hanging tortilla on the hotplate first, then letting the rest of the tortilla roll off your hands.

You should come in with your hand, palm facing up, at an angle of about 45 degrees. Once the tortilla has hit the hotplate, rotate your hands about 90 degrees, rotating your palm towards the hotplate, pulling away from the tortilla.

This movement, if done smoothly, should release the tortilla from your palm without the tortilla falling on itself. This is a tricky movement, and I suggest practising this on the bench first (no heat).

Cook for about 30–60 seconds until the edge curls up slightly. Flip with a spatula and cook the other side for about 60 seconds, then flip again – if all goes well, it will puff up on the last flip.

(Tip: Don’t try to fix a wrongly placed fresh tortilla; it will get worse.)

Remove the cooked tortilla from the hotplate and stack it with the others in a clean tea (dish) towel in a chiquihuite. The stacking is important, as it will keep cooking the tortilla. Serve the freshly made corn tortillas warm to make your tacos.

Homegrown Fruit: Pests and disease-reducing strategies

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By Kath Irvine and Jason Ross

Homegrown Fruit: A practical guide is an accessible and comprehensive guide to growing fruit trees, bushes, vines and brambles in Aotearoa New Zealand.

The authors have a wealth of experience between them, and guide readers through everything from planning a home orchard, to specific types of fruit and their requirements, to care and pruning, pest, disease and weed control, and much more.

The following is a section on strategies to reduce pests and disease, extracted with permission from Homegrown Fruit: A practical guide, by Kath Irvine and Jason Ross (K+J Books, 2025) $58 RRP

ABOVE: Cover image of Homegrown Fruit, and Jason Ross and Kath Irvine (Mickey Ross Photography)

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We’re big fans of sidestepping pests and disease – that’s why we’re so keen on well-suited varieties, and on staying in touch with our trees and keeping health humming along. Even so, pests and disease do happen! Little bits here and there are no worries, but more than that and it’s a good idea to ponder why. It’ll be a stress of some sorts – weak vigour, overfeeding, extreme weather, or because the tree isn’t planted in its happy place.

If a tree continues to get hammered every year in spite of all your love, feel free to chop it down, mulch it up, and try another variety. That in itself is an excellent pest- or disease-reducing strategy – to only grow trees that thrive easily. The younger your orchard is, the more important it is to act on the first signs of pest or disease. The more established, diverse, and healthy your orchard, the more important it is to watch and let things take their natural course. If at any point tree health starts to be compromised, step in with our solutions below.

ABOVE: Illustration by Jason Ross

Pest-reducing strategies

Before you rush in to squash or spray, find out about the bugs you see on your fruit trees and make sure they are foe. You will find most are orchard friends. It’s really useful to understand what the different phases of bug life cycles look like – both for pests and predators. The juveniles can look radically different to the adults.

5 spray-free strategies

Our goal is to manage all pest problems without sprays, to lean into the wondrous network of unseen support that’s constantly in motion in our orchards.

Predatory insects

Keep a wide variety of pests in check with a wide variety of predatory and parasitic insects: parasitic wasps, hoverflies, ladybirds, praying mantis, spiders, dragonflies, damselflies, assassin bugs, lacewings, various beetles, frogs, and even earwigs – the more the merrier! Entice them in with a spray-free, wild haven, a year-round supply of nectar and pollen, and of course, some pests to eat!

Wild birds

Birds are a quid pro quo – while you may want to protect your ripening crop from them, the rest of the time birds like wax-eyes, starlings, chaffinches, and fantails are voracious gobblers of insects.

Digital control

Squashing grubs, caterpillars, or aphids is a quick and easy solution on a young tree, a dwarf or espaliered tree, or a reachable vine. Curled or folded leaves are a sign that a grub or caterpillar lurks within – open them up to see. Dimpled leaves indicate a sucking insect is at play – flip them over to check. Webbing is another sign – poke about and be nosy! You don’t need to squash every single pest: get the bulk of them, or the ones within reach – leave a few for the predators. Keep at it during your check-ins.

Fruit and spur thinning

Thinning reduces pest numbers by removing their habitat – the cosy home that’s created where fruits touch.

Chickens and ducks

Chickens scratch up and gobble overwintering grubs and larvae. Ducks love slugs and snails, and both forage on a broad range of pests, from aphids to grasshoppers.

Two safer sprays: Neem and Bt

While it’s our goal to be spray-free, there are times when we are both very grateful to have Neem and Bt in our toolkit. Both must be ingested to work, so the only insects that come to grief are the ones sucking or chewing the foliage or fruits. Bees and predatory or pollinating insects aren’t eating foliage or fruits, so they stay out of harm’s way. Many natural insecticides, like pyrethrum, garlic, or rhubarb spray, are contact killers – they nail everything they touch. We don’t recommend them.

The key to success with Neem and Bt is to completely cover the foliage when you spray, and to follow up with a couple of repeat sprays to catch the next gen of egg hatchings. Repeat sprays are essential! Use your observations to guide you as to how many repeats you need.

SPRAYING TIPS
Spray at dawn or dusk, in dry weather. Use a fresh mixture each time – make a small batch so that you use it all. Rinse out your sprayer afterwards, especially the nozzle, and leave it open and upside-down to air out and dry.

Neem

Use for all sucking insects: aphids, woolly aphids, scale, thrips, passionvine hoppers, green vegetable bug, and cherry/pear slug (sawfly larvae).

  • Passionvine hopper adults are impervious to spray – catch them at the juvenile ‘fluffy bum’ stage. Repeat at three-day intervals. By the third spray, the population will be greatly reduced. Continue in this way until there are none left.
  • Woolly aphids are a more intense pest because they suck on both roots and tops. If there are tell-tale cottony growths around the root crown, apply Neem granules to the soil at the base of the tree in tandem with using Neem sprays

Bt

Bt is short for Bacillus thuringiensis. It’s the active ingredient in many caterpillar-specific sprays. Use it for raspberry bud moth, leaf roller caterpillar, codling moth, and guava moth.

Codling moth and guava moth get a special mention because natural predators are in short supply in NZ, and they aren’t so much a reflection of stress as they are a reflection of a neighbourhood that’s heaving with them. Success comes from doing a range of things that target different stages of their life cycles.

  • Spray with Neem + Bt together, weekly from petal fall.
  • Check over young fruits for tiny entry holes where larvae have burrowed in. There may also be frass – tiny piles of sawdust-like excrement – at these sites. Remove fruits and feed them to your chooks or drown them in a barrel of water.
  • Immature fruits that fall often contain larvae – send your pigs in or pick them up; this stops the next generation of moths emerging.
  • In winter, let chooks in to hunt overwintering larvae – wax-eyes and ground beetles also help with this. Needless to say, clean up all windfalls in case they contain larvae.
  • Prevent guava moth by covering trees with insect mesh soon after pollination, when fruitlets start to develop.

Homegrown Fruit: A practical guide, by Kath Irvine and Jason Ross (K+J Books, 2025) $58 RRP

Basket of cherries

Cherries on top

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A nutritional powerhouse wrapped in summer sweetness

There’s a moment each summer in New Zealand when the fruit bowls shift – apples and pears take a step back, and cherries step into the spotlight. Their glossy skins, deep ruby tones, and tart sweetness signal summer days. For growers, cherries are a labour of love. For eaters – especially those who value organic, seasonal produce – they’re a small but mighty gift from the orchard, and one of the most nutrient-dense fruits of the season.

Nutritional therapist Paula Sharp shares her nutritional knowledge and two delicious recipes.

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The New Zealand cherry landscape

Cherries thrive where winters are cold, summers are dry, and the soil drains freely – in my mind making Central Otago the undisputed cherry heartland of New Zealand. The region’s sharp seasonal contrasts enhance flavour development, producing cherries that are firm, intensely sweet, and wonderfully aromatic.

Smaller organic orchards in Hawke’s Bay, Canterbury and Marlborough also contribute to the national harvest, though cherries remain one of the more climate-sensitive crops. A single late frost or a burst of heavy rain near harvesting can have consequences for the whole orchard. This vulnerability is part of what makes cherries precious – and why many organic growers invest heavily in soil health, biodiversity, and regenerative practices to increase resilience.

A nutritional deep dive

While they may be small, cherries offer a remarkably wide spectrum of nutrients and plant compounds. Their benefits go far beyond their sweetness:

1. Anthocyanins: Plant Power

The deep red-purple pigments in cherries come from anthocyanins – a group of antioxidants linked with reduced inflammation, improved circulation, and even enhanced brain health. These compounds help protect the fruit from UV stress and heat, and offer similar protective benefits in the human body.

Anthocyanins can also support cardiovascular health by improving blood vessel elasticity and lowering oxidative stress.

2. Natural melatonin for better sleep

Cherries, particularly tart varieties, contain natural melatonin – the hormone that helps regulate sleep-wake cycles. While New Zealand grows mostly sweet cherries, these still contain small but meaningful amounts of melatonin alongside tryptophan and serotonin precursors. For those who struggle with disrupted summer sleep, incorporating cherries into afternoon snacks or evening desserts can be delicious and supportive.

Photo: Hasmik Ghazaryan Olson, Unsplash

3. Joint and muscle support

Organic cherries contain polyphenols that may help reduce exercise-induced muscle soreness and support joint comfort. This is particularly relevant in summer when people are more active (and gardening intensely.)

4. Vitamin C and collagen support

A single cup of fresh cherries delivers a generous dose of vitamin C, which is essential for immune health and collagen production. This supports skin vitality, ideal in summer.

5. Gut health benefits

Cherries contain soluble and insoluble fibre, supporting healthy digestion and stable blood sugar levels. Their polyphenols also act as prebiotics, feeding beneficial gut bacteria. For those eating more meaty barbecues, fast food, or rich festive meals, this gentle fibre boost can be a digestively welcome.

The organic advantage

Organic cherry orchards often prioritise biodiversity, soil biology, compost-based nutrition, and minimal intervention. The result? Fruit that may contain slightly higher levels of certain antioxidants. Organic growing also avoids synthetic pesticides, reducing the chemical load on both the environment and humans; this is significant for cherries as they are eaten whole, skin-on, and often in generous handfuls.

Make the most of the short season

With New Zealand’s cherry season lasting only a few weeks, from mid-December into early January, savouring them becomes a practice in seasonal appreciation.

  • Buying: Look for taut skin, deep colour and bright stems.
  • Storing: Keep unwashed in the fridge to maximise freshness.
  • Eating: Enjoy fresh, bake into summer desserts, pit and freeze for smoothies, or simmer into compotes for yoghurt and porridge.

Cherries highlight how good nutrition isn’t just about nutrients, it’s also about flavour, freshness, and eating in step with the seasons.

Great varieties for home growers

If you’re planting your own cherry tree, especially in regions with few frosts or higher humidity, these varieties offer the best blend of productivity, flavour, and lower maintenance:

  • Stella: The classic home-garden choice. Self-fertile, productive, and forgiving. Good-sized fruit with excellent sweetness and a reliable crop most years.
  • Lapins: Great for gardeners who want larger fruit and strong disease resistance. Also self-fertile, which simplifies orchard planning. Handles variable weather better than many other cultivars.
  • Sweetheart: Perfect for those who want cherries later in the season. Upright growth makes it easier to manage in smaller gardens, and fruit holds well on the tree.
  • Compact or Dwarf Varieties: Increasingly available in New Zealand nurseries, and ideal for urban gardens or smaller spaces. Look for dwarf forms of Stella or Lapins where offered.

Seasonal cherry recipes

Here are two easy ways to enjoy fresh cherries in season.

Fresh cherry, rocket & almond salad  

A bright, summery salad, perfect for Christmas hosting.

Serves: 4 | Prep time: 10 minutes

Ingredients

  • 2 cups fresh cherries, pitted and halved
  • 3 large handfuls rocket (or mixed baby greens)
  • ½ cup sliced almonds, lightly toasted
  • 80g soft goat cheese or feta, crumbled
  • 1 small red onion, very thinly sliced
  • A handful of fresh mint leaves, torn

Dressing

  • 2 tbsp extra-virgin olive oil
  • 1 tbsp balsamic vinegar (or cherry vinegar if you have it)
  • 1 tsp runny honey
  • Pinch of sea salt and cracked pepper

Method

  1. Whisk dressing ingredients together.
  2. In a serving bowl, layer rocket, cherries, onion, almonds and mint. 
  3. Drizzle with dressing and gently toss.
  4. Top with goat’s cheese and serve immediately.

Photo: Conger Design, Pixabay

Warm spiced cherry compote

Fabulous with yoghurt, porridge, pancakes or as a dessert topping. This compote freezes well.

Serves: 4 | Prep time: 5 minutes | Cook time: 10 minutes

Ingredients

  • 3 cups fresh (or frozen) cherries, pitted
  • 2 tbsp water
  • 1 tbsp maple syrup or honey (optional)
  • ½ tsp cinnamon
  • ¼ tsp vanilla extract
  • 1 tsp lemon zest
  • Small pinch of ground cloves (optional – very Christmassy)

Method

  1. Add cherries and water to a small saucepan.  Bring to a gentle simmer. 
  2. Stir in maple syrup/honey, cinnamon, vanilla, lemon zest and cloves. 
  3. Continue to simmer until cherries soften and release their juices (approximately 8-10 minutes).
  4. Serve warm or cold. Refrigerate for up to four days.

Photo: Marcie Bidou, Flavor the Moments

AUTHOR BIO

Paula Sharp is a nutritional therapist supporting women’s health, digestion, hormones, skin, sleep, and energy through one-to-one consultations via Zoom. She’s also a local guest speaker in the Bay of Plenty and regular writer for Organic NZ.

Join Paula’s free newsletter – Sharp Bite – for weekly nutrition tips, seasonal recipes, and mindset inspiration.

Photo at top of article: Oliver Hale, Unsplash

2026 Calendars For Sale!

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Our Calendars are back by popular demand. We have the sought-after ‘N*de Gardening’ calendar, and the ‘Beautiful Gardens’ calendar (for those who prefer to hang a calendar that doesn’t get so much attention!). Both calendars include the moon phases.

Read more

Strawberries: Sweet, sustainable, and full of summer joy

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Few fruits capture the feeling of summer like strawberries. Their vibrant red colour, delicate fragrance, and juicy sweetness make them one of our favourite seasonal fruits. In New Zealand, the strawberry season runs from September to April, with the peak harvest in November and December, filling gardens and markets with the scent of sunshine.

Beyond their taste and beauty, strawberries have a rich history, impressive nutrition profile, and are easy to grow, as nutritional therapist Paula Sharp writes.

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A brief history of strawberries

The Romans enjoyed strawberries as food and medicine, using them to calm inflammation and aid digestion. By the Middle Ages in Europe, they had become a symbol of purity and perfection – carved into churches and served at banquets.The modern strawberry, Fragaria × ananassa, has its roots in eighteenth century France, where two wild species – the small, flavourful North American Fragaria virginiana and the larger Chilean Fragaria chiloensis – accidentally cross-pollinated. The result was the plump, fragrant berry we know today.

Early European settlers brought strawberries to New Zealand, where the climate and soil suited them beautifully. Today, areas like Waikato, Auckland, and the Bay of Plenty are famous for their fields of the fruit, yet nothing compares to growing your own and tasting the sweetness straight from the plant.

Why grow spray-free or organic?

Strawberries are one of the most heavily sprayed crops worldwide. Their thin skin and low-growing habit make them vulnerable to pests and fungal diseases, but chemicals aren’t the only – or best – solution. Growing your own spray-free or organically means your berries are free from synthetic residues, and you’re supporting soil health, pollinators, and biodiversity.

Healthy soil grows healthier plants — and better-tasting fruit. Strawberries grown naturally have a more intense aroma, deeper flavour, and higher nutrient levels than their conventionally farmed counterparts.

How to grow strawberries naturally

Strawberries thrive in full sun and free-draining soil rich in compost. They do well in raised beds, containers, or hanging baskets — perfect for small gardens or patios.

The best time to plant strawberries in Aotearoa New Zealand is from late autumn through early spring, when the soil is still workable but not too cold.

In warmer regions like Auckland, Bay of Plenty, and Northland, ideally plant May to July so the young plants can establish roots before flowering. In cooler areas like Canterbury and Otago, plant a little later, July to October, once frosts ease.

Photo: Katharina N, Pixabay

Growing tips

  • Enrich the soil: Mix in well-rotted compost before planting.
  • Mulch: Use straw, pine needles, or pea straw to keep fruit clean and weeds down.
  • Eggshells: Crushed eggshells deter slugs and snails while adding calcium to the soil.
  • Feed regularly: Water fortnightly with liquid seaweed or compost tea for strong growth.
  • Netting: Protect fruit from birds using fine mesh secured tightly to avoid trapping wildlife.
  • Remove the first flowers after planting to help the plants focus on root growth and strength (for bigger, sweeter berries later in the season.).
  • Renew plants: Replace every three years using healthy runners for new stock.
  • Harvest strawberries when fully red and fragrant (typically begins from November to February, in milder regions fruit can continue into April).
  • Strawberries won’t ripen further once picked.

Nutrition that shines

One cup of strawberries gives your full daily vitamin C needs – excellent for immune support and collagen production. They’re also rich in antioxidants like anthocyanins, which protect against inflammation, and ellagic acid, known for its skin and heart health benefits.

Their natural sweetness satisfies sugar cravings while supporting blood sugar balance thanks to fibre and water content. Folate, manganese, and potassium round out their nutrient profile, helping energy and mood stay steady through the warmer months.

Eat them fresh, blend them into smoothies, toss into salads, or make into compotes and desserts – strawberries are as versatile as they are delicious.

A fruit worth growing

Homegrown strawberries are one of life’s simple pleasures. I call them nature’s lollies – sweet, sun-warmed, and full of vitality.

By choosing to grow spray-free or organic, you’re nourishing your body and caring for the land. Each bite is a reminder that good food, good soil, and good health are deeply connected.

Seasonal strawberry recipes

Here are two easy ways to enjoy fresh strawberries in season.

Strawberry & basil balsamic salad  

Light and fragrant. Serves 2–3.

Ingredients

  • 2 cups fresh strawberries, halved
  • 1 small ball mozzarella (about 100 g), torn
  • 1 handful basil leaves
  • 1 tbsp extra virgin olive oil
  • 1 tsp balsamic vinegar or glaze
  • Pinch of sea salt and black pepper

Method

  1. Arrange strawberries, mozzarella, and basil on a platter.
  2. Drizzle with olive oil and balsamic vinegar.
  3. Season lightly and serve immediately.

Photo: May Zhu, Pinterest

Strawberry chia breakfast pots

A light make-ahead breakfast or snack. Makes 2 servings.

Ingredients

  • 1 cup fresh strawberries, chopped
  • 1 cup milk of choice (almond, oat or dairy)
  • 3 tbsp chia seeds
  • 1 tsp maple syrup or honey
  • ½ tsp vanilla extract

Optional: Greek yoghurt and extra strawberries for topping

Method

  1. Blend half the strawberries with milk, sweetener, and vanilla.
  2. Stir in chia seeds and remaining strawberries.
  3. Pour into two jars, stir after 10 minutes, then refrigerate overnight.
  4. Top with yoghurt and extra berries before serving.

Photo: Freepik

AUTHOR BIO

Paula Sharp is a nutritional therapist supporting women’s health, digestion, hormones, skin, sleep, and energy through one-to-one consultations via Zoom. She’s also a local guest speaker in the Bay of Plenty and regular writer for Organic NZ.

Join Paula’s free newsletter – Sharp Bite – for weekly nutrition tips, seasonal recipes, and mindset inspiration.

Photo at top of article: Oliver Hale, Unsplash