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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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Weโ€™re big fans of sidestepping pests and disease โ€“ thatโ€™s why weโ€™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 itโ€™s a good idea to ponder why. Itโ€™ll be a stress of some sorts โ€“ weak vigour, overfeeding, extreme weather, or because the tree isnโ€™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 โ€“ 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. Itโ€™s really useful to understand what the different phases of bug life cycles look like โ€“ 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 thatโ€™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 โ€“ 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 โ€“ 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 โ€“ open them up to see. Dimpled leaves indicate a sucking insect is at play โ€“ flip them over to check. Webbing is another sign โ€“ poke about and be nosy! You donโ€™t need to squash every single pest: get the bulk of them, or the ones within reach โ€“ 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 โ€“ the cosy home thatโ€™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 itโ€™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 arenโ€™t eating foliage or fruits, so they stay out of harmโ€™s way. Many natural insecticides, like pyrethrum, garlic, or rhubarb spray, are contact killers โ€“ they nail everything they touch. We donโ€™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 โ€“ 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 โ€“ catch them at the juvenile โ€˜fluffy bumโ€™ 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. Itโ€™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 arenโ€™t so much a reflection of stress as they are a reflection of a neighbourhood thatโ€™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 โ€“ tiny piles of sawdust-like excrement โ€“ 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 โ€“ 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 โ€“ 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

Thereโ€™s a moment each summer in New Zealand when the fruit bowls shift โ€“ 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 โ€“ especially those who value organic, seasonal produce โ€“ theyโ€™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.

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

The New Zealand cherry landscape

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

Smaller organic orchards in Hawkeโ€™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 โ€“ 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 Zealandโ€™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 isnโ€™t just about nutrients, itโ€™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)
  • ยฝ 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 goatโ€™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)
  • ยฝ tsp cinnamon
  • ยผ tsp vanilla extract
  • 1 tsp lemon zest
  • Small pinch of ground cloves (optional โ€“ 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 womenโ€™s health, digestion, hormones, skin, sleep, and energy through one-to-one consultations via Zoom. Sheโ€™s also a local guest speaker in the Bay of Plenty and regular writer for Organic NZ.

Join Paulaโ€™s free newsletter โ€“ Sharp Bite โ€“ 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 โ€˜N*de Gardeningโ€™ calendar, and the โ€˜Beautiful Gardensโ€™ calendar (for those who prefer to hang a calendar that doesnโ€™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.

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

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 โ€“ carved into churches and served at banquets.The modern strawberry, Fragaria ร— ananassa, has its roots in eighteenth century France, where two wild species โ€“ the small, flavourful North American Fragaria virginiana and the larger Chilean Fragaria chiloensis โ€“ 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 arenโ€™t the only โ€“ or best โ€“ solution. Growing your own spray-free or organically means your berries are free from synthetic residues, and youโ€™re supporting soil health, pollinators, and biodiversity.

Healthy soil grows healthier plants โ€” 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 โ€” 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 wonโ€™t ripen further once picked.

Nutrition that shines

One cup of strawberries gives your full daily vitamin C needs โ€“ excellent for immune support and collagen production. Theyโ€™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 โ€“ strawberries are as versatile as they are delicious.

A fruit worth growing

Homegrown strawberries are one of lifeโ€™s simple pleasures. I call them natureโ€™s lollies โ€“ sweet, sun-warmed, and full of vitality.

By choosing to grow spray-free or organic, youโ€™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 2โ€“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
  • ยฝ 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 womenโ€™s health, digestion, hormones, skin, sleep, and energy through one-to-one consultations via Zoom. Sheโ€™s also a local guest speaker in the Bay of Plenty and regular writer for Organic NZ.

Join Paulaโ€™s free newsletter โ€“ Sharp Bite โ€“ for weekly nutrition tips, seasonal recipes, and mindset inspiration.

Photo at top of article: Oliver Hale, Unsplash

The Floral Dream

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Olivia McCord, author of this beautiful new book, The Floral Dream, uses organic practices in her flower growing.

“My initial introduction to growing was through kiwifruit. We established a kiwifruit orchard from scratch, and it is now a fully certified organic orchard.”

This gorgeous book is bursting with colour and inspiration, as well as being a practical, comprehensive guide to growing cut flowers.

The following is extracted with permission from The Floral Dream: A Guide to Growing Cut Flowers in New Zealand by Olivia McCord (Potton & Burton) $49.99 RRP

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

Sourcing plants

There are numerous ways that you can start your dream cutting garden, and it will be dictated by the way you source your plants. What will ultimately determine the way you source your plants will be your scale of operation. If you are a small home gardener it is feasible to spend a little more on a seedling as you will be planting fewer as opposed to a small scale flower farmer who will require multiple seedlings of each variety.

The key is to plan what you want to grow so you can ensure you are sourcing your plants at the right time they are available. For example dahlias, a hugely popular item, will go on pre-sale in winter when you need to secure them to ensure you donโ€™t miss out on the varieties you were after come summer time.

Growing from seed

When I first started growing flowers I was incredibly daunted by growing from seed and believed that it was for very experienced growers only. Fast forward a few years and I now own a cut flower seed business, so it is safe to say I became a quick convert to growing from seed.

The reason I love growing from seed is the large selection of plants available (a lot of garden stores do not offer a decent cut flower range) and the inexpensive cost. The trick to growing from seeds if you are starting out is to choose annuals (perennials can be fussier) and follow the basic guidelines laid out later in this book.

You do not require fancy equipment or a greenhouse to get a range of seeds germinating.

Above: Olivia McCord

Growing from plugs

This is generally reserved for small scale flower farmers. Plugs are small seedlings of a particular variety grown in large trays. There are a number of nurseries (like Gray Floral listed in the appendix) around the country that will wholesale trays of plugs to growers. However, there are minimum quantities so this option is not feasible for home growers

Seedlings

Seedlings are fantastic as a quick way to get started as someone has done the initial work for you. They are more expensive but if you are growing a handful of plants this expense is relatively small. Just ensure you are mindful about selecting the right variety. A lot of local gardening stores sell plants in their potted colour section for pots. Therefore if you are choosing a zinnia for example you might be selecting a dwarf bedding variety that will not grow an appropriate stem for a cut flower.

There are a number of nurseries around the country starting to offer cut flower seedlings which have been noted in the back of the book.

Bulbs, tubers and corms

Bulbs, tubers and corms are a fantastic way to grow cut flowers as they are often reliable bloomers. The key is to work out what you want to plant in advance, as most spring flowering bulbs are on sale late autumn, and summer flowering bulbs are selling in winter. More information is detailed on how to grow these later in this chapter.

Cuttings and sharing

A fabulous way to grow your garden is through cuttings and sharing plants with other gardeners. I myself have taken cuttings from my neighbourโ€™s โ€˜limelightโ€™ hydrangeas and grown them on to fill my garden.

Whilst annuals can be difficult to grow in this manner, perennials lend themselves to dividing. Chrysanthemums are a wonderfully easy plant to propagate through cuttings, so join your local gardening groups and go to garden open days. They are wonderfully welcoming groups and an excellent way to grow your garden and learn valuable knowledge.

Potted plants

Potted plants, which are mature plants, are the most expensive way to add to your garden. However, it is sometimes the best option. Whilst I donโ€™t recommend buying annuals this way, as they will only last a season, buying a potted perennial, shrub or especially trees, saves you a lot of time.

I personally like to buy most of my roses as potted plants rather than cuttings as it saves me a large amount of time and adds instant flowers.

Photos: Olivia McCord

Asparagus in season: From garden to table

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Few vegetables announce spring quite like asparagus. With its tender green spears and delicate flavour, asparagus is one of New Zealandโ€™s most celebrated seasonal treasures.

Nutritional therapist Paula Sharp introduces this spring star, including gardening tips, recipes and nutritional benefits.

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

A brief history

Asparagus (Asparagus officinalis) has been enjoyed for thousands of years. Native to the Mediterranean, it was prized by the ancient Egyptians, Greeks, and Romans for its flavour and medicinal properties. The Romans were so fond of it that they had an โ€˜asparagus fleetโ€™ to quickly transport the spears to distant outposts.

By the sixteenth century it had spread across Europe, and later to the New World. Today, asparagus is enjoyed globally, with New Zealand growers producing some of the freshest and most flavourful asparagus in the Southern Hemisphere.

Harvested from September to December, asparagus thrives in regions such as Waikato, Canterbury, and Hawkeโ€™s Bay, where sandy soils and long sunshine hours provide the perfect growing conditions.

Nutritional benefits

This slender spear is as nourishing as it is delicious. Asparagus is low in calories but high in vitamins A, C, E, and K, as well as folate โ€“ vital for energy and cell repair.

Itโ€™s rich in antioxidants that help protect the body from free-radical damage and contains prebiotic fibre, which supports healthy digestion and feeds the beneficial bacteria in your gut.

Its natural diuretic properties make it light and cleansing, ideal for a springtime reset.

Gardening tips for organic growers

Asparagus is a perennial crop โ€“ once established, it can produce for 15โ€“20 years. It requires patience, but the rewards are worth it. Planting time is from mid September on, as the soil temperatures rise.

  • Site and soil: Choose a sunny, sheltered spot with free-draining, sandy soil. Asparagus dislikes wet feet. Work in plenty of compost and organic matter before planting.
  • Planting: Start with crowns (one-year-old roots). Plant them in trenches 20cm deep, spreading the roots out like a starfish, and cover lightly with soil. Gradually fill in the trench as shoots appear.
  • Spacing: Allow 40cm between plants and one metre between rows โ€“ asparagus needs room to spread.
  • Patience pays: Donโ€™t harvest for the first two years, allowing plants to establish strong root systems. From year three, you can harvest spears for about six weeks each spring.
  • Organic care: Mulch well to keep weeds down and moisture in. Feed annually with compost or seaweed. In winter, after the ferny foliage dies back, cut it down and top-dress with organic matter.
  • Growing your own asparagus is an investment, but once itโ€™s in, youโ€™ll be rewarded with tender, chemical-free spears every spring.

Photo: AnRo0002 / Wikimedia Commons

ABOVE: Asparagus spears, if not harvested, will grow into a ferny plant, and later in the season produce red berries.

Images: Kohei Tanaka / Pixabay and Nennieinszweidrei / Pixabay

DID YOU KNOW?
Purple asparagus is grown in New Zealand too โ€“ itโ€™s sweeter and higher in antioxidants than the green variety. (Aphrodisiac history: In nineteenth-century France, grooms were served three courses of asparagus before their wedding night!)
Storage tip: Trim hard ends and then stand the asparagus spears upright in a glass with 2โ€“3cm of water in the fridge.  Cover loosely with a plastic bag. It can stay crisp for up to 5 days.

Images: Timolina / Freepik and Michaela St / Pexels)

Cooking with asparagus

Asparagus is wonderfully versatile. It can be steamed, roasted, grilled, stir-fried, or even shaved raw into salads. Its delicate flavour pairs beautifully with lemon, mint, eggs, seafood, and olive oil. Quick cooking helps retain its vibrant green colour and crisp texture.

Quick cooking: Overcooking dulls colour and flavour. Just a few minutes is enough to bring out its best.

A simple preparation trick: hold a spear at both ends and bend gently โ€“ it will naturally snap at the point where the woody end begins. Save those woody ends for stock.

Why eat in season?

It simply tastes better.  Choosing local, seasonal asparagus ensures maximum flavour, nutrition, and freshness. By buying asparagus from your local grower or farmersโ€™ market between September and December, youโ€™re supporting sustainable farming while enjoying one of natureโ€™s finest spring offerings.

Asparagus is more than just a seasonal vegetable โ€“ it tastes like spring! It is a nutrient-rich powerhouse vegetable, and a very rewarding plant for gardeners. Whether roasted with garlic or tossed in a zesty salad, asparagus brings vitality to the plate and reminds us that the best food is seasonal, local, and grown with care.

Asparagus recipes

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

Lemon & garlic roasted asparagus

Serves 4. Simple, fresh, and perfect as a side.

Ingredients

  • 500g fresh asparagus spears
  • 2 tbsp coconut oil
  • 2 cloves garlic, finely chopped
  • Juice and zest of ยฝ a lemon
  • ยผ tsp sea salt
  • ยผ tsp cracked black pepper
  • 2 tbsp grated Parmesan cheese (optional)

Method

  1. Preheat oven to 200ยฐC (fan bake).
  2. Add coconut oil to a baking tray and heat (until liquid)
  3. Trim asparagus and arrange on the tray, add garlic, and season with salt and pepper.
  4. Toss gently.
  5. Roast for 12โ€“15 minutes until just tender.
  6. Finish with lemon juice, zest, and Parmesan if desired.

Image: Alleksana / Pexels

Asparagus, Feta and Mint Salad

Serves 4.

Ingredients

  • 400g fresh asparagus spears
  • 100g baby spinach leaves
  • 80g feta cheese, crumbled
  • ยผ cup fresh mint leaves, torn
  • 2 tbsp extra virgin olive oil
  • 1 tbsp balsamic vinegar
  • 1 tsp honey
  • ยผ tsp sea salt
  • ยผ tsp cracked black pepper

Method

  1. Trim asparagus ends off and save for stock.
  2. Blanch the spears in boiling water for 2 minutes.
  3. Refresh in iced water, drain, and cut into 3โ€“4cm pieces.
  4. In a large bowl, combine spinach, asparagus, feta, and mint.
  5. To make the dressing, put the last five ingredients in a jar and shake.
  6. Pour dressing over salad, and toss gently.

AUTHOR BIO: Paula Sharp is a qualified nutritional therapist dedicated to helping women feel their best through every stage of life.

She works one-to-one via Zoom with clients around the world, supporting womenโ€™s health in areas such as gut and digestive repair, hormonal balance, skin and hair vitality, restorative sleep, sustainable weight management, and recovery before and after surgery.

Alongside her private practice, Paula is a guest speaker and writer. Her career began in London, where she worked in the organic fruit and vegetable industry, which sparked a lifelong passion for seasonal, spray-free produce. Now based in Whakatฤne, she tends her own extensive organic garden, putting her philosophy of โ€˜food as medicineโ€™ into daily practice.

For more seasonal recipes and womenโ€™s wellness insights, explore Sharp Bite, Paulaโ€™s blog at www.paulasharpnutrition.com โ€“ a fresh bite of inspiration for healthier, more joyful living.

Photo at top of article: Almaje / iStock

Worm Farming Tips

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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 itโ€™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

  1. Enhances soil fertility.
  2. Promotes plant growth.
  3. Deters pests and diseases.
  4. Improves soil structure โ€“ contains microorganisms and enzymes that improve soil aeration and water retention, leading to better root development.
  5. Rich in readily available nutrients like nitrogen, phosphorus and potassium, as well as trace elements.
  6. Improved aeration and drainage results in reduced soil compaction
  7. Enhances the activity of beneficial microbes which are essential for nutrient cycling and overall soil health.
  8. Cost-effective fertiliser that you can make yourself.
  9. Vermicast is pH neutral.

ABOVE: Inside one of Michelleโ€™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 15โ€“25ยบC. 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 โ€˜green wasteโ€™ like fruit and vege scraps, eggshells, coffee grounds and tea bags (make sure theyโ€™re compostable ones). Avoid citrus fruit and the onion family.
  • 30% carbon โ€˜brown wasteโ€™, 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 โ€“ 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 canโ€™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.

Photo at top: Compost Collective

Broccoli: A Winter Hero

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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; itโ€™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 โ€˜flowering crest of a cabbageโ€™ (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 doesnโ€™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 youโ€™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

Youโ€™ll know itโ€™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.

Broccoliโ€™s nutritional benefits

Broccoli truly earns its superfood status. Packed with vitamin C, fibre and antioxidants, broccoli is a winter immune-booster. Its compounds โ€“ sulforaphane, glucosinolates and indole-3-carbinol โ€“ help fight inflammation, support hormone balance and protect against cellular damage.

Key nutrients:

  • Vitamin C โ€“ For immune defence, collagen production, and iron absorption
  • Vitamin K โ€“ Vital for bone health and blood clotting
  • Folate โ€“ Essential for DNA repair and cell growth
  • Potassium and magnesium โ€“ Help regulate blood pressure and muscle function
  • Iron โ€“ Supports energy and oxygen transport
  • Calcium โ€“ Supports bone health

Powerful phytochemicals:

  • Sulforaphane โ€“ A compound linked to reduced inflammation, detoxification, and potential cancer-fighting properties
  • Lutein and zeaxanthin โ€“ 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 (donโ€™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 youโ€™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 farmersโ€™ market, broccoli in August is a winter win โ€“ it just tastes better.

Purple sprouting broccoli โ€“ photo: Conall/Flickr

Broccoli recipes

Here are two easy ways to enjoy broccoli while itโ€™s at its peak.

Lemon and garlic broccoli

Serves 4 as a side dish.

  • Lightly steam florets from a medium head of broccoli for 4โ€“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

  1. Dice the onion and dice or mince the garlic, then sautรฉ in oil.
  2. Cut the pumpkin or squash into cubes.
  3. Chop the broccoli stem (save the florets for later), and simmer with the stock until soft. For a thicker soup, add less liquid. 
  4. Blend until smooth with a stick blender.
  5. Cut the rest of the broccoli into florets and steam them.
  6. Add florets to the soup and season well.
  7. 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 womenโ€™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 Whakatฤne, growing her own extensive spray-free garden.

Photo at top of article: Alabama Extension, Wikimedia Commons

When Green Cleaning Turns Toxic

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Emmaโ€™s story

โ€˜Chemical poisoningโ€™ 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 โ€œseeps inโ€, and enjoys going to local markets where the produce is mostly spray-free, some certified organic.

โ€œMy skincare routine is organic or vegan because I am a vegetarian.โ€

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 โ€˜greenโ€™ or โ€˜naturalโ€™ 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 โ€“ 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.

โ€œFor three or four months, I was getting sick every day before I got the actual poisoning. I got really sick and couldnโ€™t go to work.โ€ Emma quietly recounts the intense gastrointestinal distress โ€“ including vomiting and diarrhea โ€“ that she faced daily during her illness. Unsure of what was happening at first, she even joked that she must be โ€œallergic to workโ€.

โ€œIโ€™d start feeling ill after about 40 minutes of starting work every morning. I couldnโ€™t work out what it was, until one day I was so ill I was keeled over in the cleaning cupboard.โ€

โ€œThe first time I phoned in and said Iโ€™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 didnโ€™t know what else to put it down to.โ€

Masking up

โ€œI went to the doctor, and he just happened to ask what I did for a job, and thatโ€™s when he changed direction with his questions.โ€

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 โ€“ the cheap, single-use blue ones โ€“ the cleaning company has now supplied better masks (Moldex 2700 P2), but not the ones recommended by WorkSafe NZ. โ€œThey donโ€™t want to spend the money,โ€ says Emma.

Read the fine print

I looked at the details of the mask now provided. Although an improvement for chemical safety, itโ€™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 โ€˜plant-basedโ€™ and โ€˜eco-friendlyโ€™ 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.

โ€œShe 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.โ€

โ€œI did use it once after she told us to use it. I used a little bit โ€“ it was a powder. I had to go out of the shower cubicle, it was that strong, and I felt nauseous immediately.โ€ Emma has often wondered if her colleagueโ€™s lung cancer was caused by the product that was banned.

Image: vectorjuice Freepik

โ€œHealth 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.โ€

Emma thinks itโ€™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 โ€“ which can be at the risk of a cleanerโ€™s job.

Simple natural cleaning products

Emmaโ€™s cleaning jobs havenโ€™t always involved intense and harmful chemicals. Recounting a positive experience with a previous employer brings a smile: โ€œAt one place I worked at, the owner was open to making up things like using lemon and olive oil, and things like that.โ€

She reacts strongly to artificial smells on the bus or at work. โ€œWhen there are a lot of people around with quite strong perfumes, I have always had these sensitivities,โ€ Emma explains.

โ€œI donโ€™t get my nails done because I canโ€™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.โ€

Photo: iStock/eskaylim

Contributing factor?

Emma also shared that she has epilepsy, which was diagnosed in childhood, and sheโ€™s currently awaiting a public hospital appointment.

โ€œIโ€™m looking at coming off medication for epilepsy due to side effects. Iโ€™m waiting to talk to a neurologist who focuses on using a keto diet instead of medicine.โ€

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 Emmaโ€™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 โ€˜greenโ€™ cleaner. It had a strong wintergreen scent, and I react to wintergreen โ€“ 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 didnโ€™t list methyl salicylate, but fragrances are often proprietary blends that conceal potentially harmful chemicals under a single โ€˜fragranceโ€™ 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.

โ€œNo job is worth putting your health at risk,โ€ 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.

https://www.totalcreative.co.nz/photography

IMAGE AT TOP: Freepik

  1. Shaker, K.K., Al Mahdawi, A.M. & Hamdan, F.B. Interictal autonomic dysfunction in patients with epilepsy. Egypt J Neurol Psychiatry Neurosurg 57, 165 (2021). https://doi.org/10.1186/s41983-021-00422-0 โ†ฉ๏ธŽ

Love leeks!

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A champion winter vegetable 

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 Davidโ€™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 2โ€“3 cm in diameter, although smaller โ€˜baby leeksโ€™ 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 โ€” 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 itโ€™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 itโ€™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 โ€“ for blood clotting and bone health
  • Vitamin A โ€“ supports vision and immune function
  • Vitamin C โ€“ helps with collagen formation and immune defence
  • Folate โ€“ for cell growth and development
  • Manganese and iron โ€“ supports metabolism and red blood cell production
Roasted leeks with vinaigrette โ€“ 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 โ€” by sautรฉing, steaming, or slow roasting โ€” 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.

Potato, leek and coconut milk soup

Ingredients

  • 2 tbsp coconut oil or butter
  • 3 leeks, white and light green parts only, sliced
  • 2 garlic cloves, minced
  • 4 medium potatoes, peeled and diced
  • 1.2 litres vegetable or chicken stock
  • Salt and pepper to taste
  • ยฝ cup coconut milk
  • Chopped parsley to garnish
Image: kaboompics / Pexels

Method

  1. Heat oil in a large pot. Sautรฉ leeks and garlic until soft.
  2. Add potatoes and stock, bring to boil, then simmer for 20โ€“25 minutes.
  3. Blend with a stick blender until smooth, or use a potato masher for a chunkier consistency. 
  4. 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

  1. Preheat oven to 180ยฐC fan bake.
  2. Place leeks in a baking dish, with coconut oil, salt, and pepper.
  3. Roast for 20 minutes or until tender.
  4. Whisk mustard, vinegar, honey, and olive oil vinaigrette.
  5. Drizzle over warm leeks before serving.

AUTHOR BIO: Paula Sharp is a nutritional therapist working one-to-one via Zoom to support womenโ€™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 Whakatฤne, growing her own extensive spray-free garden.