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Tag Archive for: gardening

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Harvested rhubarb stalks; photo by Planet Fox, Pixabay

Rhubarb: An old-fashioned favourite

29 Oct 26/in Free Online, Gardening, Health and Food, Magazine Articles

Thereโ€™s something wonderfully nostalgic about rhubarb. It can bring back memories of grandparentsโ€™ gardens, bubbling pots of stewed rhubarb on the stove and homemade crumbles emerging from the oven. For others, itโ€™s that curious plant with enormous leaves and bright pink stalks that seems to grow without much encouragement.

Whatever your memories, rhubarb has a place in our spring kitchens. With its striking colour, sharp flavour and impressive nutritional qualities, this old-fashioned favourite has a lot to offer, as Paula Sharp discovers.

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

Fruit or vegetable?

Despite appearing in pies, jams, crumbles and desserts, rhubarb is botanically a vegetable. We simply treat it like a fruit because of its tart flavour and ability to pair beautifully with sweeter ingredients. Rhubarb belongs to the same plant family as buckwheat and sorrel.

Its edible stalks range from pale green to deep crimson, although colour isn’t necessarily an indication of sweetness. Some green varieties are just as delicious as their red counterparts.

Naturally nutritious

Rhubarb brings many worthwhile nutrients to the table. Rich in vitamin K, which plays an important role in blood clotting and bone health, rhubarb also provides dietary fibre to support healthy digestion.

It contains smaller amounts of vitamin C, potassium and calcium, along with naturally occurring plant compounds that contribute to its antioxidant properties.

Its fibre helps support regular bowel movements, for a healthy digestive system. Rhubarbโ€™s plant compounds, called polyphenols, including anthocyanins in some red varieties, contribute to its colour and antioxidant activity.

Image above: Rhubarb stalks, by Foundry | Pixabay

Some words of caution

Only eat the stalks of rhubarb. The leaves contain potentially toxic compounds and should never be eaten, by people or animals (e.g. chickens, sheep, cows etc.)

Rhubarb naturally contains oxalates, compounds that can contribute to calcium oxalate kidney stones in susceptible people. While the stalks are safe for most people to enjoy, anyone with a history of these kidney stones should limit their love of rhubarb. 

And while rhubarb itself is low in sugar, the generous spoonfuls we sometimes add to tame its tartness can quickly change that. My suggestion? Try gently cooking rhubarb with apples, orange zest or a little vanilla. These flavours soften its sharpness without needing quite so sugar. Or sweeten after itโ€™s been stewed with raw honey.

How to grow rhubarb

Rhubarb is a perennial, so it just keeps giving delicious stalks year after year. It prefers fertile, well-drained compost-enriched soil, consistent moisture and a sunny position.

In warmer areas, some afternoon shade can help protect plants from excessive summer heat.

Image: Kaori Nohara, Unsplash

Plant rhubarb crowns with their growing buds near the soil surface and allow plenty of room for those magnificent leaves. Be patient with young plants. Avoid harvesting heavily during their first year so they can develop strong roots.

When harvesting established plants, one trick is to gently pull and twist the outer stalks from the base rather than cutting them. Leave several healthy stalks and leaves behind to keep the plant growing.

Serving and storing suggestions

Rhubarb is so versatile. Roast it with orange and cinnamon, spoon it over thick natural yoghurt, stir it through porridge or serve it alongside pork for a surprisingly delicious savoury combination. It also freezes beautifully. Simply wash, trim and chop the stalks, then freeze in portions ready for another day.

Rhubarb recipes

Roasted rhubarb, orange & ginger breakfast pots

Roasting rhubarb concentrates its flavour while orange and ginger bring natural warmth and sweetness.

Serves 4 | 30 minutes

Ingredients

  • 400g fresh rhubarb, trimmed and cut into 3cm pieces
  • 1 large orange, zest and juice
  • 1โ€“2 tablespoons honey or maple syrup, to taste
  • 1 teaspoon freshly grated ginger
  • ยฝ teaspoon ground cinnamon
  • 400g thick unsweetened Greek yoghurt
  • ยฝ cup rolled oats
  • ยผ cup chopped walnuts or almonds
  • 1 tablespoon pumpkin seeds

Image: Natalie Behn, Unsplash

Method

  1. Preheat oven to 180ยฐC. Place rhubarb in a baking dish with orange juice, zest, honey, ginger and cinnamon. Toss gently.
  2. Cover loosely with foil and roast for 15 minutes.
  3. Remove foil and roast for another 5โ€“10 minutes until tender but still holding its shape.
  4. Toast the oats, nuts and pumpkin seeds in a dry frying pan until lightly golden. Allow to cool.
  5. Spoon Greek yoghurt into four glasses or bowls. Add warm or cooled rhubarb and finish with the toasted oat mixture.

Paula’s nutritional note: Greek yoghurt provides protein, and the oats, nuts and rhubarb contribute fibre. Together, they make a satisfying breakfast or dessert with a great balance of textures and flavours.

Rhubarb, red onion & ginger relish

Sweet, tangy and gently spiced, this relish is a wonderful way to enjoy rhubarb. Delicious with roast pork, chicken, sharp cheddar, homemade burgers or with cheeses.

45 minutes | Makes approximately 2 cups

Ingredients

  • 400g fresh rhubarb, trimmed and finely chopped
  • 1 large red onion, finely diced
  • 1 medium apple, peeled and grated
  • 2 tablespoons freshly grated ginger
  • 1 garlic clove, crushed
  • ยฝ cup apple cider vinegar
  • ยผ cup date syrup or maple syrup
  • 1 teaspoon mustard seeds
  • ยฝ teaspoon ground cinnamon
  • Pinch of ground cloves
  • ยฝ teaspoon sea salt
  • 1 tablespoon coconut oil

Image: Paula Sharp

Method

  1. Heat oil in a medium saucepan over a gentle heat.
  2. Add red onion and cook for 5 minutes until softened.
  3. Add garlic, ginger and mustard seeds. Stir for another minute until fragrant.
  4. Add chopped rhubarb, grated apple, vinegar, date or maple syrup, cinnamon, cloves and salt. Stir well and bring to a gentle simmer.
  5. Cook uncovered for 30โ€“40 minutes, stirring occasionally, until the rhubarb breaks down and the mixture becomes thick, glossy and jam-like.
  6. Taste and adjust the sweetness or acidity to your liking.
  7. Cool slightly before transferring to clean jars. Refrigerate promptly once cold.

Storage: Keep refrigerated and use within 2 weeks or freeze in small portions.

Paula’s nutritional note: Rhubarb and apple provide dietary fibre, red onion, ginger and garlic contribute beneficial plant compounds. Making your own relish allows you to control the amount of added sugar.


Paula Sharp

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

TOP PHOTO: Planet Fox, Pixabay


https://organicnz.org.nz/wp-content/uploads/sites/2/2026/10/planet_fox-rhubarb-5155214_640.jpg 427 640 membership https://organicnz.org.nz/wp-content/uploads/sites/2/2024/09/OrganicNZ-2024-Masthead.png membership2026-10-29 15:15:232026-11-03 16:02:41Rhubarb: An old-fashioned favourite
Green herb dressing being poured over salad

Green Goddess Dressing, Dip or Sauce

19 Oct 26/in Free Online, Health and Food, Magazine Articles

Anna Valentine has collaborated with Soil & Health on a series of videos for our YouTube channel, foraging in her home garden for late spring weedy edible greens, then whipping up a delicious, nutritious vegan and gluten-free dressing for a divine pasta lunch.

Hereโ€™s the recipe and links to the episodes with Anna.

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

Green Goddess dip or sauce 

This delicious nutritious dip can be a drizzle, salad dressing, or a cream cheese-like spread depending on the power of your blender and preference.

It is super versatile, and uses many common garden and wild weeds, but you can also mix and match with rocket, spinach, silver beet or kale. The ingredients can easily be modified according to your taste. I just head out to the yard and pick a big handful of what’s looking lush.

Today I gathered nasturtium, chickweed, onion weed, dandelion, oxalis, dock, plantain and wild mustard which are lush and abundant in my garden at the moment. We enjoyed it last night with tempeh nuggets, brown rice and mushrooms. You could have it with hot chips, steamed potatoes or kลซmara, with roast veges or an omelette or quiche, you could also stir it through pasta (as pictured below), or use it as a side to a cooked breakfast.ย 

Vegan | Gluten-free 

Makes 2 cups 

  • 2 cups wild weeds or other leafy greens, roughly chopped 
  • 1/2 cup cashews (soaked in hottest tap water for 1 hour then drained) 
  • Zest and juice 1 lemon 
  • 1/4 cup apple cider vinegar 
  • 1/4 cup water (optional depending on desired consistency) 
  • 2 cloves garlic, peeled 
  • 1/3 cup extra virgin olive oil and/or a mixture of hemp seed oil 
  • 1 tsp salt 
  • 1/4 tsp pepper 
  • 2 tablespoons nutritional yeast or finely grated parmesan (optional) 
Green Goddess dressing dip or sauce with pasta

Gather your ingredients and measure the following into a high-speed blender. Blitz until smooth and serve. It will thicken up a bit more in the fridge. 


Watch on YouTube

To watch Anna foraging for the weedy edible in this recipe and to see her making the dressing in her home kitchen, check out the videos linked below on the Soil & Health YouTube Channel. Donโ€™t forget to subscribe, like, and share if you appreciate this kind of content. 

Soil & Health YouTube channel 

  • Anna Valentine โ€“ Episode 1: Foraging in the Garden, part 1 (16 mins) 
  • Anna Valentine โ€“ Episode 2: Foraging in the Garden, part 2 (12 mins) 
  • Anna Valentine โ€“ Episode 2: Green Goddess Sauce & Dressing (16 mins) 

Anna Valentineโ€™s YouTube Channel 

The Veggie Tree website where you can find seasonal cookbooks, workshops, cook school classes, and more. 


TOP PHOTO: Aaron Blanco Tejedor, Unsplash


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Savoy cabbage

When cabbage is sexy!

29 Sep 26/in Free Online, Gardening, Health and Food, Magazine Articles


Cabbage might not seem to be the most glamorous vegetable in the garden, but give it a little attention and it rewards you with versatility, nourishment and weeks of good eating, as Paula Sharp writes.

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


There is something wonderfully satisfying about a cabbage. You plant one small seedling and, given the right conditions, it quietly gets on with the job of producing a substantial head of food. Unlike some of our more fleeting seasonal vegetables, cabbage is wonderfully forgiving. It stores well, feeds a crowd and can be eaten raw, steamed, roasted, stir-fried or fermented.

Variety and versatility

It also comes in far more forms than the tightly packed green cabbage many of us remember from childhood. Savoy cabbage has crinkly, tender leaves. Red cabbage brings beautiful colour to a winter slaw. Pointed or sweetheart cabbage is mild and naturally sweet, while Chinese cabbage has softer leaves that work beautifully in stir-fries and soups.

Nutrition for the gut and more

Cabbage belongs to the brassica family, alongside broccoli, cauliflower, Brussels sprouts, kale and bok choy. Like its brassica cousins, cabbage provides fibre, vitamin C, vitamin K and folate, along with a range of naturally occurring plant compounds.

Its fibre is particularly useful for supporting a healthy digestive system and eating cabbage as part of a varied diet also helps us feed the trillions of microorganisms living in our gut.

Then there is fermentation. Traditional fermented cabbage, such as sauerkraut and kimchi, use naturally occurring microorganisms to transform fresh cabbage into something completely different.

Fermented foods can be a useful addition to a varied diet, providing live cultures depending on how they are made and stored.

ABOVE: Wombok cabbage is great to use for kimchi. Photo: Undo Kim, Pexels

Serving and cooking tips

Donโ€™t boil it to death! Perhaps cabbage has suffered from its reputation for being overcooked. The trick is to treat it with a little more respect. Slice it finely and eat it raw with apple, carrot and a sharp dressing. Cut it into wedges and roast it until the edges caramelise. Stir-fry it quickly with garlic and ginger. Or simply steam it until just tender and finish with butter or olive oil, lemon and plenty of black pepper.

Paulaโ€™s tip โ€“ donโ€™t throw away the outer leaves or the core. The tougher outer leaves can be added to stock, while the crisp core is perfectly edible; finely sliced, it adds crunch to salads and slaws.

Photo: Victoria Emerson, 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 cabbages

If youโ€™re growing cabbage organically, good soil preparation and regular watering will help plants establish well. Brassicas are hungry crops, so compost and well-nourished soil are your friends. Keep an eye out for the cabbage white butterfly and its green caterpillars, which can make short work of young plants. Fine insect netting is one of the simplest ways to protect them without resorting to sprays.

Once harvested, cabbage will keep for considerably longer than delicate salad greens. That makes it an excellent vegetable to have on hand when you want to eat well without constantly shopping. And perhaps thatโ€™s cabbageโ€™s greatest strength. It isnโ€™t fancy. It doesnโ€™t need to be. Itโ€™s simply good food grown in the garden, picked when ready and transformed into something delicious with very little fuss.


Cabbage recipes

Easy homemade kimchi


Makes about 1 large jar (larger than the picture!)

Jar of kimchi

Ingredients

  • 1 medium Chinese cabbage (wombok), about 1kg
  • 2 tbsp sea salt
  • 1 small carrot, cut into matchsticks
  • 4 spring onions, sliced
  • 3 garlic cloves, finely grated
  • 2cm piece fresh ginger, finely grated
  • 1โ€“2 tbsp Korean chilli flakes (gochugaru), depending on how spicy you like it
  • 1 tbsp fish sauce (or use soy sauce or tamari)
  • 1 tsp sugar
  • 2 tbsp water

Photo: Antoni Shkraba, Pexels

Method

  1. Cut the cabbage into bite-sized pieces, removing the tough core.
  2. Place in a large bowl and sprinkle over the salt.
  3. Massage the salt through the cabbage and leave for 1โ€“2 hours, turning it occasionally. The cabbage should soften and release some liquid.
  4. Rinse the cabbage thoroughly under cold water and drain well.
  5. Mix the garlic, ginger, chilli flakes, fish sauce, sugar and water into a paste.
  6. Add the cabbage, carrot and spring onions and mix well โ€“ clean hands are easiest!
  7. Pack the mixture firmly into a clean glass jar, pressing it down so the vegetables are below the liquid. Leave at least 2โ€“3cm of space at the top.
  8. Cover loosely with a lid and leave at room temperature for 1โ€“3 days, checking each day. You should see bubbles and notice a pleasantly sour, fermented smell.
  9. Once it tastes tangy enough for you, seal the jar and refrigerate. The flavour will continue developing in the fridge.

Paulaโ€™s tip: Fermentation is a living process, so donโ€™t panic if your kimchi changes slightly in colour, smell or texture. However, if you see fuzzy mould or notice a genuinely rotten smell, throw it out.

Easy vegetable nasi goreng

Serves 4

This is a great way to use up cabbage and whatever else is hanging around in the fridge.

Ingredients

  • 4 cups cooked cold rice
  • 2 tbsp coconut oil
  • 2 eggs
  • 2 garlic cloves, finely chopped
  • 1 small onion, finely sliced
  • 2 cups finely shredded cabbage
  • 1 carrot, julienned or grated
  • 1 red capsicum, thinly sliced
  • 1 cup frozen peas
  • 3 spring onions, sliced
  • 2 tbsp kecap manis (or 1ยฝ tbsp soy sauce or tamari + 1 tsp honey or maple syrup)
  • 1 tbsp soy sauce or tamari
  • 1 tsp sesame oil
  • Juice of ยฝ lime
  • Fresh coriander
  • Optional: sliced fresh chilli

To serve

  • Lime wedges
  • Crispy fried shallots
  • Extra spring onion
  • Chilli
  • Chopped nuts (or even crunchy nut butter)

Photo: Undo Kim, Pexels

Method

  1. Heat a large wok or frying pan over high heat.
  2. Add a little oil and crack in the eggs. Scramble lightly, then remove to a plate.
  3. Add the remaining oil, followed by the onion and garlic. Stir-fry for a minute, then add the cabbage, carrot, capsicum and peas.
  4. Cook for 2โ€“3 minutes; you want the vegetables cooked but still crisp.
  5. Add the cold rice and toss everything together over high heat.
  6. Add the kecap manis, soy sauce and sesame oil. Keep tossing until the rice is hot and lightly caramelised.
  7. Return the egg to the pan and add the spring onions. Finish with lime juice and coriander.

Optional: serve with lime wedges and, if you like, fresh chilli, crispy shallots and chopped nuts.


Paulaโ€™s tip: Cold, cooked rice is the secret to good nasi goreng.
Freshly cooked rice tends to become soft and sticky. Leftover rice from the night before is perfect.

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: Savoy cabbage, Pexels-Pixabay


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Ross Vintiner of Dali Olives holding a handful of Johnson-Su compost

Organic probiotic for the soil

24 Sep 26/in Farming and Horticulture, Free Online, Magazine Articles

By Ross Vintiner


Growers worldwide are experiencing two fundamental growing challenges โ€“ high and rising input costs, and climate extremes. Species, soil, plants, crops, food supply and affordability are all threatened.

Organics is well equipped to solve and lead solutions.


This article proposes one proven method โ€“ the Johnson-Su compost system โ€“ as an example of how growers of all stripes can reduce inputs and costs, improve soil health, resilience and yield, and reduce food costs and human contributions to climate extremes.

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

First, a little context

Since the 1940s, agricultural fertiliser input volumes and prices have risen dramatically in real terms, whereas production per input unit has declined. More fertiliser, less crop and greater cost per input unit applied. The result: higher food prices, poorer soil, health, species, environmental outcomes, and lower grower returns.

Climate extremes will intensify with an elevated El Niรฑo weather pattern now in place. Resilience to adapt to fast-changing climate has become the grail of agriculture. As a result, a fundamental change is occurring to how we grow.

Mainstream and even progressive agronomists have until recently put huge productive store in soil and plant nutrition through fertiliser inputs. The soil as an ecosystem was lost to industrial agriculture. Thanks to those practising the wisdom of Rudolf Steiner, founder of biodynamics, Albert Howard, father of western organics, and indigenous systems, the soil is again being viewed more widely as a living, integrated organism rather than the dead chemical medium of dirt.

The living soil

Recent pioneers have applied scientific understanding of the soil food web, the soil ecosystem, to show how microbes are more critical to soil health and productive performance than fertiliser inputs. Everything we have in our environment today comes from microbes that have cycled carbon and minerals to grow life.

Despite this, fungi, for example, are being destroyed in modern agricultural soils โ€“ lowering plant immunity, eroding soil, reducing nutrient uptake, lessening water-holding capacity, producing food of poorer quality. There is a microbial species crisis.

Below our feet are armies of bacteria, fungi, protozoa, viruses, microbes far greater in number and importance to us than the stars above. But they are under threat. It is imperative that we save soil microbes to save ourselves.

ABOVE: White fungal cap on a Johnson-Su compost

What are the best growing systems?

The Kete Ora Trust funded Plant & Food NZ to undertake a meta-analysis of world research findings to determine the best growing system to produce nutrient-dense food (read more here). Results were mixed.

Far clearer were these overwhelming findings:

  1. that organic and biodynamic growing increase microbial biomass, the total number of microbes in soil;
  2. that organics produces the highest percentage of soil organic matter (SOM), made in large part from microbes, compared to non-organic farming;
  3. and that organics often outperforms other farming systems, thanks to microbes, to help plants produce phytonutrients, vital natural protectors of plants, animals and us. Phytonutrients are antioxidants and anti-inflammatories for the bodyโ€™s immunity.

Microbes play a huge role in growing soil organic matter (SOM) and the root rhizosphere, where most nutrient transfer happens between plant roots and the soil. Less than six percent of soil volume, SOM is also a key driver of soil oxygen, soil water-holding capacity (reducing the need for irrigation), beneficial soil structure (less compaction), and fertility. The more and diverse the microbes, the more carbon and the healthier and more productive SOM, soil, plant and crop. Soil plant nutrients are only a tiny fraction of total soil mass.

The Johnson-Su compost system

Enter a professor and his partner, fully aware of these points and the United Nationโ€™s case that one third of the earthโ€™s soils are severely degraded, largely due to modern farming practices that destroy soil microbes.

Dr David Johnson and Hui-Chun Su developed a low-cost system that brings lifeless soils back to life. This is a paradigm shift. Rather than a nutrient fertiliser, Johnson-Su compost functions as a high-biology, fungal-dominant microbial inoculant. Up to 2500 species of bacteria and 400 species of fungi can be produced. That is much greater than most composts, which are normally bacteria dominant. A full complement of soil microbe species helps a soil system function properly.

A Johnson-Su compost heap is not turned, but is aerated via vertical pipes, and matures over many months. Just a kilogram of this compost will go a long way in your garden, and can be applied either as a straight compost, compost extract ground drench or foliar spray. An easy web or YouTube search will show you how to make and use Johnson-Su compost in your garden, farm or orchard.

Think of the Johnson-Su composting method as a soil probiotic. We highly value nutritional probiotics as cultured inoculants to improve our gut microbiome. Helpful microbes control the growth of potentially harmful ones. The same principles work with Johnson-Su compost applied to the soil or plant. A small amount of the clay-like compost can be added as extract in water to power the plantโ€™s immune system and increase its ability to grow and produce.

In the Johnson-Su method, beneficial microorganisms are reintroduced to the soil usually in the form of compost extract or seed inoculants. The extracted microbes build a diverse SOM, enable much greater plant uptake of native and introduced nutrients, improve yields, assist soil oxygen and water retention. Extract improves seed germination and growth rates, while also increasing carbon sequestration.

This is a free, open-source system. It is proven and at work in many countries around the world. It can be used in the garden and at scale, with some farms in the US, Europe and Australia applying extract to thousands of hectares. For reasons already outlined, the microbial heavy Johnson-Su compost works best organic.

Itโ€™s also an easy system. The static pile compost requires no turning. Feedstock is often free. The compost bioreactor is inexpensive to make and has no odour. There is no leaching or contamination.

Our experience in the olive grove

What I have found using this easy compost method for three years on a commercial olive grove is a 50% reduction in organic fertiliser inputs, along with high growth and yield rates, and green grazing pasture all year.

Our soil has gone from being bacterial dominant to a fungal:bacteria ratio of 4:1, equivalent to the forest floor. Trees require fungal dominant soils. Garden soils require a 1:1 ratio. All soils and roots need beneficial fungi and other microbes to function, exchanging sugar for nutrients, communicating via networks.

Our feedstock is chipped ramial (side fruiting) branches from Italian alders, with 20% leaf coverage. A range of inputs can be used, from leaves to olive and grape pomace, to wood chips, ensuring a high carbon over nitrogen ratio. The static compost pile is aerated with pipes and kept around 70% moist. Worms are added after a heating stage.

Johnson-Su is far more than compost. Please read the research. Make a batch of Johnson-Su compost this month, let it sit for nine months at least, apply and enjoy the results. You will be helping to save soil microbes.

Just when we most need to lower growing inputs and costs, and to help mitigate and build resilience against climate extremes, here is one tool to help. Organics and nature can lead not only to grow far better, but also to save species and soil, and feed us as nature intended. No GE required.


Ross Vintiner of Dali Olives

Ross Vintiner asks questions and sometimes answers come. He took a broken olive grove that now ranks in the top 100 best groves in the world, organic and biodynamic by choice. Natureโ€™s answer.

www.daliolives.co.nz 

Text and photos: Ross Vintiner


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Parsley on chopping board with knife

Parsley: More than just a garnish

28 Aug 26/in Free Online, Health and Food, Magazine Articles

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.

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


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:


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Hardening off seedlings in mid spring

Growing Vegetables: Mid spring โ€” hardening off

28 Aug 26/in Free Online, Gardening, Magazine Articles

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


https://organicnz.org.nz/wp-content/uploads/sites/2/2026/08/ONLY-FOR-USE-WITH-BOOK-EXTRACT-p52-of-Growing-Vegetables-book-hardening-off-seedlings-LOWER-RES.jpg 491 655 membership https://organicnz.org.nz/wp-content/uploads/sites/2/2024/09/OrganicNZ-2024-Masthead.png membership2026-08-28 13:47:502026-08-28 13:47:51Growing Vegetables: Mid spring โ€” hardening off
Full moon seen from Amberley, Canterbury, New Zealand

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

24 Aug 26/in Gardening, Magazine Articles

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.

https://organicnz.org.nz/wp-content/uploads/sites/2/2026/08/pexels-jarod-barton-amberley-canterbury-full-moon13548702.jpg 853 1280 Staff Writer https://organicnz.org.nz/wp-content/uploads/sites/2/2024/09/OrganicNZ-2024-Masthead.png Staff Writer2026-08-24 21:27:052026-09-08 14:44:14Your plants can see the moon: Science that deepens the Moon Calendar
Lettuces and watering can in home garden

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

03 Aug 26/in Farming and Horticulture, Gardening, Magazine Articles

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.jpg 640 960 david.mcneill https://organicnz.org.nz/wp-content/uploads/sites/2/2024/09/OrganicNZ-2024-Masthead.png david.mcneill2026-08-03 15:00:232026-09-14 09:05:52Worm juice and soil fungi: why compost alone isnโ€™t enough for juicy lettuce
Mandarins in a bowl

Mandarins: Winter vitamin boost

31 Jul 26/in Free Online, Health and Food, Magazine Articles


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


https://organicnz.org.nz/wp-content/uploads/sites/2/2026/07/earl-wilcox-tK54y3XQ2xI-unsplash-mandarins-bowl.jpg 427 640 membership https://organicnz.org.nz/wp-content/uploads/sites/2/2024/09/OrganicNZ-2024-Masthead.png membership2026-07-31 10:24:482026-07-31 10:26:19Mandarins: Winter vitamin boost
Green kiwifruit

Kiwifruit: Treasures in red, gold and green

29 Jun 26/in Free Online, Gardening, Health and Food, Magazine Articles


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


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