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Savoy cabbage

When cabbage is sexy!

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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.

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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

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

Organic probiotic for the soil

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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

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.

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:

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.

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Chinese origins

Kiwifruit originated in the Yangtze River valley of China, where it grew wild for centuries and was known as a monkey peach. Seeds made their way to New Zealand in 1904, brought home by a Mary Isabel Fraser, principal of Whanganui Girls’ College who had been visiting her missionary sister in China.

Early growers in this country called it the Chinese gooseberry, and it was mostly a curiosity in home gardens until commercial growers in the Bay of Plenty began cultivating it seriously from the 1930s onward. The name kiwifruit 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.

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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