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Parsley on chopping board with knife

Parsley: More than just a garnish

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There are some foods that quietly get on with the job without demanding much attention.

Parsley is one of them. Paula Sharp shines a light on this humble herb that also deserves to be considered a vegetable.

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Often sprinkled over a meal almost as an afterthought, this hardy little herb can be more than a pretty finishing touch. It brings flavour, colour and a surprising range of nutrients and plant compounds to the plate. It is particularly fabulous during winter to add a little more freshness and variety to our meals.

Growing parsley


Parsley is relatively easy to grow in most parts of New Zealand.

Give it reasonable sunshine, good soil and regular watering and it can keep producing through the cooler months.

It doesnโ€™t need much space, making it ideal for a garden, raised bed or even a pot outside the kitchen door.

Grow it from seed or seedlings โ€“ ask around your neighbourhood if anyone has self-sown seedlings to spare. Once itโ€™s established you can let it go to seed and watch it pop up of its own accord.

It is biennial, meaning it will set seed in its second year, so to ensure continuous supply you may need to sow or plant parsley a couple of years in a row.

ABOVE: Parsley grows easily in a pot. Photo: Magnus Franklin, Flickr

ABOVE: Parsley going to seed, by Theen Moy, Flickr

Packed with nutrients


If you already have parsley growing, here’s your encouragement to stop thinking of it as a garnish and start thinking of it as food.

Parsley may be small, but it is surprisingly nutrient-dense. It provides:

  • Vitamin K โ€“ important for normal blood clotting and maintaining healthy bones.
  • Vitamin C โ€“ contributes to normal immune function and helps the body absorb iron from plant foods.
  • Folate โ€“ needed for normal cell division and the formation of healthy red blood cells.
  • Carotenoids โ€“ Including beta-carotene, lutein and zeaxanthin, naturally occurring plant compounds.
  • A variety of phytochemicals โ€“ the natural compounds found in plants that contribute to their colour, flavour and aroma and help protect plants from environmental stress.

Eat a variety of plants

Of course, weโ€™re not going to meet all our nutritional needs from a handful of parsley. But thatโ€™s not really the point. One of my favourite nutrition messages is simply: eat a variety of plants.

Different plants provide different combinations of vitamins, minerals, fibre and phytochemicals. Rather than eating the same three or four vegetables week after week, look for easy ways to increase the variety on your plate. And this is where herbs are brilliant.

A generous handful of parsley adds another plant to your diet while bringing a completely different flavour and collection of plant compounds to the meal. Think of herbs as small but mighty contributors to dietary diversity.

You donโ€™t need to overhaul your diet. Add a handful of parsley here, some fresh herbs there, try a different vegetable next week and gradually your plant variety starts to grow.


VITAMIN K:
A note about vitamin K โ€“ parsley is particularly high in vitamin K. If you take warfarin or another vitamin-K-sensitive anticoagulant, the important thing isnโ€™t necessarily to avoid parsley altogether, but to keep your intake of vitamin-K-rich foods consistent and follow your healthcare professionalโ€™s advice.

Flavour and savour

Did you know there are different types of parsley? The two most familiar are curly-leaf parsley, with its frilly leaves and slightly milder flavour, and flat-leaf or Italian parsley, which has broader leaves and a stronger, fresher flavour.

Both have a place in the kitchen, but flat-leaf parsley is particularly lovely when you want the herb itself to be a feature rather than simply a decoration.

ABOVE LEFT: Flat-leaf parsley (photo: H Zell, Wikimedia Commons), and RIGHT: curly-leaf parsley (Hanna Stolt, Unsplash)

Donโ€™t throw away the stalks. The tender stalks are perfectly edible and packed with flavour. Finely chop them into soups, sauces, stocks, casseroles, dressings or salads. Itโ€™s a simple way to reduce food waste while getting more from the bunch. Put parsley to work!

Serving suggestions


Fresh parsley can lift the flavour of winter foods beautifully. Try chopping a generous handful and adding it to:

  • Vegetable, chicken or lentil soup
  • Roasted kลซmara, pumpkin or carrots
  • Mashed potato or cauliflower
  • Scrambled eggs or omelettes
  • Homemade dips
  • Fish cakes or meatballs
  • Brown rice, quinoa or other grain salads
  • A simple lemon and olive oil dressing

It brings freshness, colour and flavour without needing much else. And there is something particularly satisfying about stepping outside just before dinner, snipping a handful of herbs and taking them straight into the kitchen.

Next time you see that little bunch of parsley sitting in the fridge, donโ€™t save it for decoration.

Chop it. Eat it. Enjoy it!

Sometimes the simplest foods are the ones we overlook.

Recipe


Parsley & lemon dressing


This takes just minutes to make and is a delicious way to use a generous amount of parsley rather than just a garnish.

Ingredients

  • 1 large handful fresh parsley, finely chopped
  • Juice and zest of 1 lemon
  • 3 tablespoons extra virgin olive oil
  • 1 small garlic clove, finely grated
  • 1 teaspoon Dijon mustard
  • A pinch of sea salt
  • Freshly ground black pepper

ABOVE: Aaron Blanco Tejedor, Unsplash

Method

  1. Mix everything together and drizzle over roasted vegetables, fish, chicken, potatoes or a warm grain salad.
  2. Store any leftovers in a sealed jar in the refrigerator and use within a few days.

Parsley tabbouleh

Serves 4. This is a show-stopper at a barbecue!

  • 1 cup cooked bulgur wheat, cooled
  • 2 large handfuls fresh flat-leaf parsley, finely chopped
  • ยฝ cup fresh mint leaves, finely chopped
  • 2 large tomatoes, finely diced
  • ยฝ small cucumber, finely diced
  • 2 spring onions, finely sliced
  • Juice of 1 large lemon
  • 3 tbsp extra virgin olive oil
  • ยฝ tsp ground cumin
  • Sea salt and freshly ground black pepper
Someone passing a bowl of tabbouleh

ABOVE: Ali Dashti, Pexels

  1. Place the cooled bulgur in a large bowl and fluff with a fork.
  2. Add the parsley, mint, tomatoes, cucumber and spring onion.
  3. Whisk together the lemon juice, olive oil and cumin, then pour over the salad.
  4. Toss well and season with salt and pepper.
  5. Leave to stand for 15โ€“20 minutes before serving so the flavours can mingle.

Want more seasonal nutrition inspiration?

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

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

Photo at top of article:

Hardening off seedlings in mid spring

Growing Vegetables: Mid spring โ€” hardening off

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Growing Vegetables is a revised and updated edition of Waiuku gardener Sarah Oโ€™Neilโ€™s book.

This accessible, user-friendly guide guides the reader through the seasons with practical gardening information about the soil, weeds, crop rotation and much more โ€” all specific to Aotearoa New Zealand. Thereโ€™s also space for your own notes and observations.

Here is an extract from the book, from the mid spring chapter, on hardening off your vege seedlings.

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

Extracted from Growing Vegetables: A Simple Guide for New Zealand Gardeners by Sarah Oโ€™Neil $39.99 RRP, White Cloud Books from Upstart Press

Hardening off

By now [mid spring], you should have some lovely healthy seedlings, however, donโ€™t be tempted to plant them out โ€” not yet. It may seem lovely and warm outside, but the thing is, it is not safe for the plants to go out yet. They need to be prepared for the big wide world.

They need to get used to the climate in your garden. It will be quite different from the cosy warmth of the greenhouse or windowsill. If you just planted them straight out from indoors into the garden they wonโ€™t like it. It is a harsh world out there. They could go into what is known as โ€˜transplant shockโ€™ and slow or stop growing. They need to acclimatise. It could cause long-term damage that would result in stunted plants, a reduced harvest or in some cases, death.

Cucumbers can be particularly fussy if the weather isnโ€™t warm enough. You have to ease them into the real world, like a reluctant swimmer getting into a cold swimming pool . . . Slowly and gently.

The process

1. About a week or two before your last frost date, in the morning take all your plants and put them outside in a warm sunny spot out of the breeze and leave them there all day and bring them in again at night.

2. The next day put them back outside and this time allow them to feel a gentle breeze through their leaves and put them away again at night.

3. Continue this each day for at least a week and ideally two weeks, gradually exposing them to the full extent of the weather they would experience in the garden.

4. Towards the end of this in-and-out routine, in a sheltered spot where they would be protected from any possible frost, leave them out overnight a couple of times.

5. Then come the date it is safe to plant them out, they will be completely acclimatised to life on the outside and will slip into the garden without even noticing too much that life has changed and will continue growing happily.

6. Watering them in with a seaweed solution can help minimise the shock and help the roots to establish in the new location.

7. I canโ€™t say it enough: Donโ€™t trust the weather! There is always a risk of a late frost, so just to be safe โ€” keep one eye on the overnight forecast and keep some frost cloth handy.

This is why we grow spare seedlings, in case of disaster.

Donโ€™t feel you have to plant your seedlings out on the last frost date. This is the โ€˜firstโ€™ date where it is deemed safe to plant things out โ€” not the โ€˜onlyโ€™ date.

If your seedlings are too small โ€” less than about 6cm or donโ€™t look strong enough, leave them inside for another week or so. It wonโ€™t harm them and in fact you are doing them a favour, and they will get a better start to life on the outside.

Wind โ€” a blessing and a curse

Plants exposed to a mild wind grow stronger and thicker than those in a sheltered position as their cell walls adapt to the conditions and make the plant more resilient.

If you take a plant straight from the greenhouse or sunny windowsill and plant it in the garden, not only will it be shocked by the temperature, but it will be skinny and weak and not as prepared for life in the garden as a plant that had been hardened off properly. Although take care, if the wind is too strong it can burn the leaves and dry out the soil. You will need to use your judgement. If it is too windy while hardening off your plants, put them in a sheltered place or keep them tucked up indoors.


Soil dried out by the wind can become so dry that it actually repels water and normal watering wonโ€™t fix it. What you need to do is to immerse the whole plant in a bucket of water. Some seaweed solution will help here, too.
Float the pot and allow it to sink to the bottom in its own time, then wait until the bubbles stop coming and then a little bit longer and pull the plant out of the bucket and let it drain. You will find that the soil has rehydrated and you can carry on as normal.

Take note

What is going on in your garden?


Is the garden ready to plant into? Have you begun hardening off? What is the weather like?

Gardener Sarah Oโ€™Neil lives with her family beside the sea at Waiuku.

Find out more at her website here, where she has a blog, photos, podcasts and videos.

Text and photos: Sarah Oโ€™Neil

Full moon seen from Amberley, Canterbury, New Zealand

Your plants can see the moon: Science that deepens the Moon Calendar

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Members already know the monthly Moon Calendar is one of Organic NZโ€™s most-used tools for timing sowing, planting and other garden tasks. New plant-science work shows evidence that plants can sense full moonlight as a genuine light signal โ€” and that a few clear nights around full moon can leave a lasting mark on seedling growth.

The rest of this Research News article is for Soil & Health members. Join us for full access.

Lettuces and watering can in home garden

Worm juice and soil fungi: why compost alone isnโ€™t enough for juicy lettuce

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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.

Mandarins in a bowl

Mandarins: Winter vitamin boost

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Easy to peel, naturally sweet and perfectly portable, these vibrant little citrus fruits are often vying for attention alongside oranges.

But mandarins definitely deserve their place as one of winterโ€™s superstars, as Paula Sharp writes.

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


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.

ABOVE: Mandarin tree | Photo by Brittany Lee on Unsplash

Naturally nutritious

One medium mandarin contains around 35โ€“45 calories; itโ€™s 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 adultโ€™s 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 Paulaโ€™s 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.

Photo: Aditya Bhatia, Pexels

How to choose, use and store

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

  1. Arrange spinach, fennel and mandarin segments on a serving platter.
  2. Sprinkle over walnuts and feta.
  3. 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

  1. Simmer whole mandarins for 40 minutes until soft. Cool slightly.
  2. Cut into quarters, remove seeds and blend (skin included) until smooth.
  3. Preheat oven to 180ยฐC.
  4. Mix mandarin puree with eggs, honey, olive oil and vanilla.
  5. Fold in the almond meal, baking powder, cinnamon and salt.
  6. Pour into a lined loaf tin and sprinkle with flaked almonds.
  7. Bake for 35-40 minutes until golden and cooked through. Cool before slicing.

Photo: Magnific

Want more seasonal nutrition inspiration?

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

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

Photo at top of article: Earl Wilcox on Unsplash

Green kiwifruit

Kiwifruit: Treasures in red, gold and green

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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 itโ€™s easy to forget it isnโ€™t 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.

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

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 wasnโ€™t 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 countryโ€™s most successful horticultural exports, eventually breeding the golden SunGold variety thatโ€™s now found on supermarket shelves worldwide, and most recently the RubyRed.

Green kiwifruit
Stacked from 20 images. Method=B (R=1,S=4)

ABOVE: Green, gold and red kiwifruit

Photos: Luc Viatour (Wikimedia Commons), Ivar Leidus (Wikimedia Commons), Seiji Seiji (Unsplash)

Nutrition boost for winter



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.

Itโ€™s 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 itโ€™s traditionally used as a meat tenderiser and why some people find it eases digestion after a protein-heavy meal.

Youโ€™ll 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 Paulaโ€™s Sharp Bite newsletter for weekly insights, recipes, and support HERE.

Growing kiwifruit

If you already have kiwifruit in your home garden, youโ€™re fortunate. If not, you may not be able to source plants unless youโ€™re 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

  1. Combine the kiwifruit, red onion, chilli, and coriander in a bowl.
  2. Whisk together the lime juice, olive oil, and salt, then pour over the salsa.
  3. 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 thatโ€™s packed with fibre and vitamin C.

Ingredients

  • 3 ripe kiwifruit, peeled
  • 1 frozen banana
  • 1 cup baby spinach
  • ยฝ cup plain yoghurt (dairy or coconut)
  • ยผ cup water or milk of choice
  • Pinch of spice โ€“ cinnamon, nutmeg or ginger
  • Toppings: sliced kiwifruit, chia seeds, granola, shredded coconut

Method

  1. Blend (with a Nutribullet, stick blender etc.) the kiwifruit, banana, spinach, yoghurt, and water until smooth and thick.
  2. 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?

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

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

Photo at top of article: Luc Viatour, Wikimedia Commons

Box of aubergines (eggplants)

Aubergines

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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.

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

When handled right, the aubergine turns soft, silky, and deeply satisfying, carrying flavour in a way few other vegetables can. Itโ€™s not loud or showy; itโ€™s grounding, nourishing, and incredibly versatile โ€“ exactly the kind of food that supports steady, sustainable health.

While the aubergine (also known as eggplant) wasnโ€™t a traditional staple in many New Zealand kitchens a generation ago, itโ€™s now finding its place. Youโ€™ll 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 Zealandโ€™s 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 (6โ€“8 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 wonโ€™t 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 Paulaโ€™s 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 donโ€™t 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.

Itโ€™s 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.

Photo: OlgaVolkovitskaia, Pixabay

Simple aubergine recipes



Roasted aubergine with garlic yoghurt & herbs


Serves 2

Ingredients

  • 1 large aubergine
  • 2 tbsp olive oil
  • 1 clove garlic, crushed
  • ยฝ cup natural yoghurt
  • juice of ยฝ lemon
  • handful fresh parsley or mint, chopped
  • salt and pepper

Photo: shokotov from Pixabay

Method

  1. Preheat oven to 200ยฐC.
  2. Add coconut oil to roasting dish and allow it to melt in the oven.
  3. Slice aubergine in half lengthways and score the cut flesh. Toss pieces in the melted oil and season well.
  4. Roast for 30โ€“40 minutes until soft and golden, and remove from oven.
  5. 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

  1. Heat oil and sautรฉ onion and garlic until soft.
  2. Add aubergine and cook until lightly browned.
  3. Stir in remaining ingredients, and simmer 25โ€“30 minutes until lentils are tender.
  4. Season and serve.

Want more seasonal nutrition inspiration?

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

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

Photo at top of article: Zen Chung, Pexels

Feijoas top view cut and uncut

Fantastic feijoas

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As the air cools and the leaves begin to turn, a familiar scent signals the arrival of one of New Zealandโ€™s 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; itโ€™s nutrition packed in a fibrous skin, and it has a firm place in childhood memories and Kiwi culture.

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


A brief history


Feijoas (Feijoa sellowiana, formerly Acca sellowiana) 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 pลhutukawa and rata, whose flowers are similar.

From schoolyard swaps to overfilled buckets left at the gate, feijoa season is a community event.

Photo: Theresa Sjoquist


Nutritional benefits


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.

Photo: Philippa Jamieson


Reducing waste, embracing abundance

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

  • 10โ€“12 ripe feijoas
  • 2 tbsp honey or maple syrup
  • 1 tsp freshly grated ginger
  • juice of ยฝ lemon
  • splash of water

Method

  1. Scoop out the feijoa and place in a saucepan with the honey, ginger, lemon juice, and water.
  2. Gently simmer for 10โ€“15 minutes until soft and fragrant.
  3. Allow to cool slightly before serving.
  4. Serve with: Greek yoghurt, porridge, or over pancakes. Stores well in the fridge.


Feijoa crumble


Filling

  • 12โ€“15 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

  1. Preheat oven to 180ยฐC.
  2. Combine filling ingredients and place in a baking dish.
  3. Mix topping ingredients until crumbly and sprinkle over the fruit.
  4. Bake for 25โ€“30 minutes until golden.
  5. Serve with yoghurt or cream.

Want more seasonal nutrition inspiration?

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

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

Photo at top of article: Kamran Aydinov, Freepik

Passionfruit: Small fruit, big benefits

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

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

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

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 todayโ€™s 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 1โ€“2 passionfruit
  • ยฝ cup unsweetened Greek or coconut yoghurt
  • 1 tsp olive oil
  • pinch of sea salt

Method

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

Passionflower Tea

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

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

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

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

How to make passionflower tea

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

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

Photo: CollectingPixels / Pixabay

Want more seasonal nutrition inspiration?

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

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

Photo at top of article: Michael Kucharski / Unsplash

Soil & Health Auckland – Meeting Announcement

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Soil & Health Auckland has the pleasure of hearing from Savannah Carter-Green, who runs the Kai Rฤkau Project at Auckland Council’s Sanders Reserve on the North Shore.ย 

All welcome.

The Kai Rฤkau (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.