If your lettuce beds already get compost and still look a bit thin by midsummer, new research suggests the missing partners may be sitting in your worm farm and in the fine white threads of soil fungi. A trial published in the New Zealand Journal of Crop and Horticultural Science found that worm-farm liquid (vermiwash) plus arbuscular mycorrhizal fungi, used together with compost, grew better head lettuce than compost alone.
The rest of this Research News article is for Soil & Health members.Join us for full access.
https://organicnz.org.nz/wp-content/uploads/sites/2/2026/08/Rosrath_Germany_Gardening-with-planting-box-01.jpg640960david.mcneillhttps://organicnz.org.nz/wp-content/uploads/sites/2/2024/09/OrganicNZ-2024-Masthead.pngdavid.mcneill2026-08-03 15:00:232026-08-12 14:55:30Worm juice and soil fungi: why compost alone isnโt enough for juicy lettuce
Easy to peel, naturally sweet and perfectly portable, these vibrant little citrus fruits are often vying for attention alongside oranges.
But mandarins definitely deserve their place as one of winterโs superstars, as Paula Sharp writes.
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Originally cultivated over a thousand years ago in China, mandarins were considered a symbol of good fortune and prosperity. Their name comes from the wealthy mandarin officials who prized these fruits.
Today, they are grown throughout many parts of the world, including New Zealand, where our cool winters and warm summers produce beautifully sweet citrus fruits from June to September.
Mandarins come wrapped in their own biodegradable packaging and require no preparation, making them one of the easiest healthy snacks to pop into a lunchbox, handbag or backpack.
One medium mandarin contains around 35โ45 calories; itโs a satisfying snack without excessive energy intake. More importantly, it provides an impressive range of nutrients that support overall health.
Mandarins are an excellent source of vitamin C, providing around half of an adultโs daily recommended requirement in just one piece of fruit.
Vitamin C supports immune function, assists collagen production for healthy skin, joints and blood vessels and helps the body absorb iron from plant foods.
Mandarins are also rich in flavonoids, including hesperidin and naringenin: plant compounds that act as antioxidants. These compounds help reduce oxidative stress and support cardiovascular health by helping maintain healthy blood vessels.
Photo: Anna Danilina, Pexels
Mandarins also contain:
Potassium for healthy blood pressure
Folate for cell repair and growth
Fibre for digestive health
Small amounts of calcium and magnesium
Beta-cryptoxanthin, a carotenoid that supports eye health and immune function.
Mandarins arrive exactly when we need them most. During winter our immune systems face greater challenges from seasonal viruses and different bacteria. Regular intake of vitamin C-rich foods supports immune cell function and may reduce the duration of common colds.
Their bright colour also reflects their high carotenoid content: nutrients associated with reduced inflammation and healthy ageing. For older adults or small children, mandarins are particularly useful because they are soft, easy to chew and digest, and ideal for people with smaller appetites.
If you enjoy simple, grounded nutrition like this; practical, seasonal, and realistic, you can join Paulaโs Sharp Bite newsletter for weekly insights, recipes, and support HERE.
The perks of pith and peel
Eating the whole mandarin provides more than just natural sweetness. Each segment contains dietary fibre, while the white pith, the fine, stringy layer under the peel, is one of the most nutritious parts of the fruit.
Rich in fibre and antioxidant plant compounds called flavonoids, the pith helps nourish beneficial gut bacteria, supports healthy digestion, promotes steadier blood sugar levels and helps keep you feeling satisfied for longer.
Rather than removing every trace of the pith, leave a little attached and enjoy.
Organic mandarins offer an extra nutritional bonus ยญโ the peel. After washing well, the zest can be grated into baking, porridge, overnight oats or yoghurt for an intense citrus flavour.
Dried peel can also be added to herbal teas or slow-cooked dishes. The aromatic oils found in the peel contain compounds that have traditionally been used to support digestion.
When using zest, always choose organically grown or spray-free fruit.
For the best quality, choose mandarins that feel heavy for their size with smooth, brightly coloured skin. Store them at room temperature if eating within a few days, or refrigerate them to extend their freshness for up to two weeks.
Adding one or two mandarins to your daily routine is one of the easiest nutritional upgrades you can make during winter. Enjoy one with breakfast, slice segments into salads, stir through grain bowls or pair with a handful of nuts for a balanced snack.
Sometimes the smallest changes make the biggest difference to long-term health, and mandarins are a delicious reminder that eating well doesn’t have to be complicated.
Mandarin recipes
Winter mandarin & fennel salad
Beautifully zingy with grilled fish or roast chicken. Serves 4
Ingredients
4 mandarins, peeled and segmented
1 fennel bulb, finely sliced (Florence fennel)
2 handfuls baby spinach
ยผ cup toasted walnuts
40g crumbled feta
2 tbsp extra virgin olive oil
1 tbsp apple cider vinegar
1 tsp wholegrain mustard
Salt and cracked pepper to taste
ABOVE: The crunch and mild aniseed flavour of Florence fennel pairs well with the soft sweetness of mandarins. Image by congerdesign from Pixabay
Method
Arrange spinach, fennel and mandarin segments on a serving platter.
Sprinkle over walnuts and feta.
Whisk together olive oil, vinegar, mustard, salt and pepper. Drizzle over salad just before serving.
Mandarin & almond loaf
Delicious served warm with Greek yoghurt. Gluten-free, or you can use wheat flour instead of the almond meal.
Makes 1 loaf (10 slices)
Ingredients
2 whole organic mandarins
3 eggs
ยผ cup honey
2 tbsp olive oil
2 cups almond meal
1 tsp baking powder
1 tsp vanilla
1 tsp cinnamon
Pinch sea salt
Flaked almonds for topping
Method
Simmer whole mandarins for 40 minutes until soft. Cool slightly.
Cut into quarters, remove seeds and blend (skin included) until smooth.
Preheat oven to 180ยฐC.
Mix mandarin puree with eggs, honey, olive oil and vanilla.
Fold in the almond meal, baking powder, cinnamon and salt.
Pour into a lined loaf tin and sprinkle with flaked almonds.
Bake for 35-40 minutes until golden and cooked through. Cool before slicing.
Photo: Magnific
Want more seasonal nutrition inspiration?
Iโm Paula Sharp, nutritional therapist and founder of Paula Sharp Nutrition, supporting women to nourish their health with sustainable food and mindset habits.
If youโd like seasonal recipes, practical nutrition tips and evidence-based wellness insights delivered straight to your inbox, Iโd love you to join my newsletter. Sign up at: www.paulasharpnutrition.com
There’s something quietly satisfying about growing the fruit that put New Zealand on the global produce map.
Kiwifruit has become so woven into our national identity that itโs easy to forget it isnโt actually native here at all, and its journey from a fuzzy Chinese curiosity to a backyard favourite is a story worth knowing.
Paula Sharp finds out more.
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Chinese origins
Kiwifruit originated in the Yangtze River valley of China, where it grew wild for centuries and was known as a monkey peach. Seeds made their way to New Zealand in 1904, brought home by a Mary Isabel Fraser, principal of Whanganui Girls’ College who had been visiting her missionary sister in China.
Early growers in this country called it the Chinese gooseberry, and it was mostly a curiosity in home gardens until commercial growers in the Bay of Plenty began cultivating it seriously from the 1930s onward. The name kiwifruit wasnโt adopted until the 1950s and 60s, partly as a marketing move to make the fruit more appealing, and more exportable, to American buyers.
From there, New Zealand growers and breeders turned it into one of the countryโs most successful horticultural exports, eventually breeding the golden SunGold variety thatโs now found on supermarket shelves worldwide, and most recently the RubyRed.
From a nutrition standpoint, kiwifruit punches well above its size. A single fruit delivers more vitamin C than an orange, supporting immune function and collagen production for skin and joint health.
Itโs also a useful source of dietary fibre, including both soluble and insoluble types that support digestion and a healthy gut microbiome.
Kiwifruit contains actinidin, a natural enzyme that helps break down protein, which is part of why itโs traditionally used as a meat tenderiser and why some people find it eases digestion after a protein-heavy meal.
Youโll also get a useful dose of vitamin E, folate, and potassium, along with antioxidants that support cardiovascular health.
Gold varieties tend to have even higher vitamin C levels than green ones, while green kiwifruit slightly edges ahead on fibre.
Photo: Anderson Martins, Pexels
If you enjoy simple, grounded nutrition like this; practical, seasonal, and realistic, you can join Paulaโs Sharp Bite newsletter for weekly insights, recipes, and support HERE.
Growing kiwifruit
If you already have kiwifruit in your home garden, youโre fortunate. If not, you may not be able to source plants unless youโre growing commercially under licence. When the highly infectious bacterial PSA vine disease arrived in New Zealand in 2010, the entire kiwifruit industry was threatened, and many orchards suffered severely. Restrictions were put on the movement of plant material in order to curb the spread of the disease.
Kiwifruit vines are vigorous, long-lived, and well suited to organic home gardens, provided you have space and a sturdy structure. They need a strong pergola or trellis system, as a mature vine can spread several metres and becomes heavy with growth.
Plant in free-draining, humus-rich soil with a slightly acidic to neutral pH, and choose a sheltered, sunny spot protected from strong winds, which can damage the large leaves and developing fruit. Bay of Plenty research on mycorrhizal fungi under kiwifruit and other land uses is summarised in our Research News piece on worm juice, soil fungi and living compost partners.
Photo: Pixamio, Pixabay
Most kiwifruit varieties are dioecious, meaning you need both a male and a female vine for fruit to set, unless you have a self-fertile variety bred for smaller gardens. Bees do most of the pollination work, so avoid spraying anything that might deter them during flowering in late spring.
Mulch generously with organic compost or aged manure to retain moisture and feed the soil naturally, and water consistently through summer, as kiwifruit vines are shallow-rooted and dislike drying out.
Annual winter pruning keeps the vine productive and manageable, removing old fruiting canes to make way for new growth. Harvest in autumn when the fruit feels firm but the seeds inside have turned black, then allow them to ripen further at room temperature.
Simple kiwifruit recipes
Zesty kiwifruit & coriander salsa
Bright, enzyme-rich, and lovely with grilled fish or tacos.
Ingredients
4 ripe green or gold kiwifruit, peeled and diced
ยฝ small red onion, finely diced
1 small red chilli, finely chopped (seeds removed if preferred)
2 tablespoons fresh coriander, chopped
1 tablespoon lime juice
1 tablespoon olive oil
Pinch of sea salt
Method
Combine the kiwifruit, red onion, chilli, and coriander in a bowl.
Whisk together the lime juice, olive oil, and salt, then pour over the salsa.
Toss gently and let sit for 10 minutes before serving to let the flavours combine.
Photo: Sarah Deason, Pexels
Kiwifruit green smoothie bowl
A snack or breakfast thatโs packed with fibre and vitamin C.
Blend (with a Nutribullet, stick blender etc.) the kiwifruit, banana, spinach, yoghurt, and water until smooth and thick.
Pour into a bowl and top with your choice of sliced kiwifruit, a sprinkle of chia seeds, granola, shredded coconut, then serve immediately.
Photo: Nicola Barts, Pexels
Want more seasonal nutrition inspiration?
Iโm Paula Sharp, nutritional therapist and founder of Paula Sharp Nutrition, supporting women to nourish their health with sustainable food and mindset habits.
If youโd like seasonal recipes, practical nutrition tips and evidence-based wellness insights delivered straight to your inbox, Iโd love you to join my newsletter. Sign up at: www.paulasharpnutrition.com
Photo at top of article: Luc Viatour, Wikimedia Commons
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The aubergine is one of those vegetables that people often overlook, until they learn how to cook it well. Then everything changes, writes Paula Sharp.
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When handled right, the aubergine turns soft, silky, and deeply satisfying, carrying flavour in a way few other vegetables can. Itโs not loud or showy; itโs grounding, nourishing, and incredibly versatile โ exactly the kind of food that supports steady, sustainable health.
While the aubergine (also known as eggplant) wasnโt a traditional staple in many New Zealand kitchens a generation ago, itโs now finding its place. Youโll spot it at local markets, tucked into home gardens, and increasingly on menus that celebrate seasonal, plant-forward eating.
Why the name ‘eggplant’?
The aubergine traces its origins back over 2000 years to India and Southeast Asia, where it grew wild before being cultivated. It gradually travelled west along trade routes into the Middle East, Africa, and Europe.
Early varieties were small, pale, and egg-shaped, hence the name eggplant.
By the Middle Ages, it had gained a slightly dubious reputation in Europe for bitterness and poor preparation. Fortunately, modern cultivation has softened those edges, giving us the milder, more reliable varieties we enjoy today.
Photo: Japanese white eggplant, Wikimedia Commons
Growing aubergines
Aubergines are warmth-loving plants, which makes them well suited to New Zealandโs warmer regions like Northland, Auckland, and the Bay of Plenty. With shelter and care, they can still be grown further south.
They thrive with:
Full sun (6โ8 hours daily)
Rich, well-drained soil with plenty of organic matter
Consistent warmth and protection from wind.
Plant in spring after the last frost, and in cooler areas, use cloches or grow under cover to get them established. In places like Tauranga, you can expect a generous harvest through late summer into early autumn.
Keep watering consistently (but not excessively), mulch well, and feed with an organic fertiliser to support strong, steady growth.
Photo: Jason Leung, Unsplash
ABOVE: Aubergines come in a wide range of shapes and colours
Photos: Grey Geezer/Wikimedia Commons; Kod B/Wikimedia Commons (aubergines from Ivory Coast); Chixpix/Pexels
Nutritional benefits
Aubergine is one of those quietly supportive foods. It wonโt spike your blood sugar or overwhelm your system; it works gently in the background. Its deep purple skin contains nasunin, a potent antioxidant that helps protect cells from oxidative stress, particularly in the brain. That alone makes it worth keeping the skin on when cooking.
It also offers:
Polyphenols that support metabolic function
Fibre to support digestion and blood sugar balance
Potassium for heart and nervous system health
Its ability to absorb healthy fats like olive oil makes it especially satisfying, helping meals feel complete and sustaining.
If you enjoy simple, grounded nutrition like this; practical, seasonal, and realistic, you can join Paulaโs Sharp Bite newsletter for weekly insights, recipes, and support HERE.
In the kitchen
Aubergine rewards good cooking. Undercooked, it can be spongy. Cooked well, it becomes soft, rich and almost creamy. Salting beforehand can improve texture and reduce bitterness, though many modern varieties donโt require it. Roasting, grilling, or slow cooking are the best approaches; these bring out its depth and allow it to fully absorb flavours.
In New Zealand, aubergines sit comfortably alongside other late summer and early autumn produce like tomatoes, courgettes, capsicums, and fresh herbs. The aubergine is a natural fit for a more diverse, plant-rich way of eating that many people are moving toward.
Itโs also a great vegetable for those wanting to reduce reliance on heavily processed foods. When paired with good fats, herbs, and whole ingredients, it becomes something deeply nourishing rather than just an add-on.
Add coconut oil to roasting dish and allow it to melt in the oven.
Slice aubergine in half lengthways and score the cut flesh. Toss pieces in the melted oil and season well.
Roast for 30โ40 minutes until soft and golden, and remove from oven.
Mix yoghurt, garlic and lemon juice. Spoon over aubergine and top with herbs.
Aubergine & lentil stew
Serves 2
Ingredients
1 aubergine, diced
1 onion, chopped
1 clove garlic, crushed
1 carrot, diced
1 tin chopped tomatoes
ยฝ cup red lentils
1 tsp cumin
1 tsp smoked paprika
2 cups vegetable stock
olive oil
salt and pepper
Photo: Sanket Shah, Unsplash
Method
Heat oil and sautรฉ onion and garlic until soft.
Add aubergine and cook until lightly browned.
Stir in remaining ingredients, and simmer 25โ30 minutes until lentils are tender.
Season and serve.
Want more seasonal nutrition inspiration?
Iโm Paula Sharp, nutritional therapist and founder of Paula Sharp Nutrition, supporting women to nourish their health with sustainable food and mindset habits.
If youโd like seasonal recipes, practical nutrition tips and evidence-based wellness insights delivered straight to your inbox, Iโd love you to join my newsletter. Sign up at: www.paulasharpnutrition.com
As the air cools and the leaves begin to turn, a familiar scent signals the arrival of one of New Zealandโs most iconic seasonal fruits, the feijoa.
With its unmistakable perfume and tangy-sweet flavour, the feijoa is more than just a garden staple, writes Paula Sharp; itโs nutrition packed in a fibrous skin, and it has a firm place in childhood memories and Kiwi culture.
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A brief history
Feijoas (Feijoasellowiana, formerly Accasellowiana) are native to the highlands of southern Brazil, Paraguay, Uruguay, and northern Argentina.
They were introduced to Aotearoa New Zealand in the early twentieth century and quickly found a natural home in our temperate climate.
Over time, feijoas have become so embedded in New Zealand life that many people assume they are native. They are in the myrtle family โ along with pลhutukawa and rata, whose flowers are similar.
From schoolyard swaps to overfilled buckets left at the gate, feijoa season is a community event.
Feijoas may be small, but they pack a big nutritional punch. They are particularly rich in vitamin C, supporting immune function as we head into the cooler months, exactly when many people begin to feel run down.
They are also high in dietary fibre, especially soluble fibre, which helps nourish beneficial gut bacteria and support digestion. For people navigating bloating, sluggish digestion, or changing hormones, this kind of gentle, food-first support can be incredibly powerful.
Feijoas contain antioxidants such as polyphenols, helping to reduce inflammation and protect cells from oxidative stress. They also provide potassium, supporting heart health and fluid balance
Interestingly, feijoas contain natural compounds that may support mood and calm the nervous system, perhaps part of the reason they feel so comforting to eat.
Autumn is a natural time to reset. If your energy feels low, digestion is off, or hormones are shifting, small changes using seasonal food, like feijoas can make a real difference. For personalised, practical support, visit www.paulasharpnutrition.com or email paulasharp31@icloud.com.
Growing feijoas at home
Feijoa trees are well suited to organic growing and are relatively low maintenance, making them ideal for home gardens. They thrive in full sun and well-drained soil and are hardy once established.
For the best fruit production, plant two varieties to encourage cross-pollination. Varieties such as Apollo, Unique, and Kaiteri perform well across many regions of New Zealand.
Feijoas benefit from regular watering during dry periods and a layer of organic mulch to retain moisture and support soil health. Feeding with compost or organic fertiliser in spring will encourage strong growth and fruiting.
One of the joys of feijoas is that the fruit drops when ripe, no picking required. Simply gather them from the ground each day during the season. Just be quick, as birds and insects love them too.
Feijoa season often brings abundance; healthy trees can be BIG and therefore the harvest is vast. Rather than letting the fruit go to waste, this is a perfect opportunity to preserve, share, and get creative in the kitchen. Feijoas freeze well (simply scoop out the flesh), making them an easy addition to smoothies, baking, or desserts through the winter.
Simple feijoa recipes
Feijoa & ginger compote
.Fabulous for breakfast, dessert or a snack. Serves 2.
Ingredients
10โ12 ripe feijoas
2 tbsp honey or maple syrup
1 tsp freshly grated ginger
juice of ยฝ lemon
splash of water
Method
Scoop out the feijoa and place in a saucepan with the honey, ginger, lemon juice, and water.
Gently simmer for 10โ15 minutes until soft and fragrant.
Allow to cool slightly before serving.
Serve with: Greek yoghurt, porridge, or over pancakes. Stores well in the fridge.
Feijoa crumble
Filling
12โ15 feijoas, scooped
1 apple, grated
1 tbsp honey or a handful of raisins
1 tsp cinnamon
Topping
1 cup rolled oats
ยฝ cup almond meal
2 tbsp coconut oil (melted)
2 tbsp maple syrup
Method
Preheat oven to 180ยฐC.
Combine filling ingredients and place in a baking dish.
Mix topping ingredients until crumbly and sprinkle over the fruit.
Bake for 25โ30 minutes until golden.
Serve with yoghurt or cream.
Want more seasonal nutrition inspiration?
Iโm Paula Sharp, nutritional therapist and founder of Paula Sharp Nutrition, supporting women to nourish their health with sustainable food and mindset habits.
If youโd like seasonal recipes, practical nutrition tips and evidence-based wellness insights delivered straight to your inbox, Iโd love you to join my newsletter. Sign up at: www.paulasharpnutrition.com
Wrinkled on the outside, vibrant and jewel-like inside, passionfruit is one of New Zealandโs 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 todayโs busy world.
Choosing and using passionfruit
Ripe passionfruit should feel heavy for their size with wrinkled skin โ 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
ยฝ 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 1โ2 passionfruit
ยฝ cup unsweetened Greek or coconut yoghurt
1 tsp olive oil
pinch of sea salt
Method
Whisk all ingredients until smooth.
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. Itโs often used as part of a bedtime routine or during heightened stress.
NB. While considered safe, itโs not recommended during pregnancy, and anyone on sedative medication should seek professional guidance before use.
How to make passionflower tea
Place 1 teaspoon dried organic passionflower (leaf and flower) in a teapot or infuser. Pour over a cup of โnear toโ boiling water.
Cover and steep for 5โ10 minutes. (The longer itโs left, the stronger the flavour and herbal properties. As a sleep aid, steep for 10 minutes or more).
Strain and enjoy warm.
Ideally, for sleep support, drink 30โ60 minutes before bed. For daytime calm, enjoy mid-afternoon.
Photo: CollectingPixels / Pixabay
Want more seasonal nutrition inspiration?
Iโm Paula Sharp, nutritional therapist and founder of Paula Sharp Nutrition, supporting women to nourish their health with sustainable food and mindset habits.
If youโd like seasonal recipes, practical nutrition tips and evidence-based wellness insights delivered straight to your inbox, Iโd love you to join my newsletter. Sign up at: www.paulasharpnutrition.com
Photo at top of article: Michael Kucharski / Unsplash
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Soil & Health Auckland has the pleasure of hearing from Savannah Carter-Green, who runs the Kai Rฤkau Project at Auckland Council’s Sanders Reserve on the North Shore.ย
All welcome.
The Kai Rฤkau (Food Tree) Project is a community collection of heritage fruit, nut and subtropical trees, plus native medicinal trees and plants for the purposes of education, protection and heritage.
Savannah will tell us:
About how and why the project began
Where it is now
and its future goals and aspirations
Thursday 12 February 2026
7pm start time – sign-in, koha, and time to browse the sales tables.
7: 30pm – general business and announcements followed by our guest speaker, and question time.
9 pm Supper time – plate for our shared supper is always welcome
VENUE: Western Springs Gardens Community Halls, 956 Great North Road, Western Springs, Auckland
Offers of help with setting up from 6:40pm or tidying up afterward are gratefully accepted!
If you wish to download the ‘flyer’ above, you can do so here.
Few foods say โNew Zealand summerโ quite like watermelon. Crisp, refreshing and naturally sweet, the watermelon is more than a picnic staple: itโs 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 summerโs 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 โ IBS): Watermelonโs fructose content can cause bloating. Individual tolerance varies, so listening to your body is key.
Natureโs timing
For me, eating watermelon is a reminder of natureโs 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
ยฝ 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 ยฝ 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
PaulaSharp is a nutritional therapist based in Whakatฤne, 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 Paulaโs Sharp Bite newsletter at www.paulasharpnutrition.com.
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 (Mฤori, 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 peoplesโ 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.
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 youโre 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. Itโs 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, itโs 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. Related Research News: why compost alone isnโt enough for juicy lettuce (worm juice + mycorrhizae). 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 Zealandโs 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 โ growing my skills, confidence, and contribution through the Earthworkers community.
Over the next few months, Iโll 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 โ 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 โ 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 lifeโฆ you canโt 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 (4โ8 May, Mangaroa Te Awa Kairangi โ Wellington region)
The advanced course Hort 201 (13โ17 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 Luxโ 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 Zealandโs next generation of biology-first agronomists.
https://organicnz.org.nz/wp-content/uploads/sites/2/2025/12/Jenny-Lux-2025-low-res-scaled.jpg25602560membershiphttps://organicnz.org.nz/wp-content/uploads/sites/2/2024/09/OrganicNZ-2024-Masthead.pngmembership2025-12-19 07:41:332026-08-03 15:02:06Loving soil, but also learning soil
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
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Part of the Araceae family, the peace lily is a favourite among indoor plant enthusiasts. Itโs celebrated for its easy-care nature, attractive glossy leaves, and distinctive white flowers. Because itโs so adaptable, itโs 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 โ 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. Youโll find the traditional green-leaved peace lily in most nurseries and garden centres, but the variegated forms can be harder to find. Theyโre 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 itโs 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 donโt 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 wonโt 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 2.5โ5 centimetres (1โ2 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 โ 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 itโs 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 โSensationโ
Often referred to as the giant peace lily, this beauty is known for its large leaves and impressive spathes. Itโs a true statement plant that makes an ideal floor specimen โฆ but elevate it on a short plant stand for even more impact.
Variegated peace lilies
Spathiphyllum โPicassoโ (pictured) features broad, white brushstrokes painted across its leaves, while Spathiphyllum โDominoโ 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 donโt, 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 doesnโt, then this may be an indication that the potting mix has become hydrophobic โ 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 isnโt 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.
