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.
Hereโs the recipe and links to the episodes with Anna.
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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)
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. Donโt forget to subscribe, like, and share if you appreciate this kind of content.
There are some foods that quietly get on with the job without demanding much attention.
Parsley is one of them. Paula Sharp shines a light on this humble herb that also deserves to be considered a vegetable.
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Often sprinkled over a meal almost as an afterthought, this hardy little herb can be more than a pretty finishing touch. It brings flavour, colour and a surprising range of nutrients and plant compounds to the plate. It is particularly fabulous during winter to add a little more freshness and variety to our meals.
Growing parsley
Parsley is relatively easy to grow in most parts of New Zealand.
Give it reasonable sunshine, good soil and regular watering and it can keep producing through the cooler months.
It doesnโt 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 itโs 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.
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, weโre not going to meet all our nutritional needs from a handful of parsley. But thatโs 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 donโt 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 isnโt necessarily to avoid parsley altogether, but to keep your intake of vitamin-K-rich foods consistent and follow your healthcare professionalโs 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)
Donโt 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. Itโs 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, donโt 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
Mix everything together and drizzle over roasted vegetables, fish, chicken, potatoes or a warm grain salad.
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
Place the cooled bulgur in a large bowl and fluff with a fork.
Add the parsley, mint, tomatoes, cucumber and spring onion.
Whisk together the lemon juice, olive oil and cumin, then pour over the salad.
Toss well and season with salt and pepper.
Leave to stand for 15โ20 minutes before serving so the flavours can mingle.
Want more seasonal nutrition inspiration?
Iโm Paula Sharp, nutritional therapist and founder of Paula Sharp Nutrition, supporting women to nourish their health with sustainable food and mindset habits.
If youโd like seasonal recipes, practical nutrition tips and evidence-based wellness insights delivered straight to your inbox, Iโd love you to join my newsletter. Sign up at: www.paulasharpnutrition.com
Photo at top of article:
https://organicnz.org.nz/wp-content/uploads/sites/2/2026/08/pexels-alleksana-parsley-board-knife-4113918.jpg8531280membershiphttps://organicnz.org.nz/wp-content/uploads/sites/2/2024/09/OrganicNZ-2024-Masthead.pngmembership2026-08-28 13:49:122026-08-28 13:49:14Parsley: More than just a garnish
Easy to peel, naturally sweet and perfectly portable, these vibrant little citrus fruits are often vying for attention alongside oranges.
But mandarins definitely deserve their place as one of winterโs superstars, as Paula Sharp writes.
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Originally cultivated over a thousand years ago in China, mandarins were considered a symbol of good fortune and prosperity. Their name comes from the wealthy mandarin officials who prized these fruits.
Today, they are grown throughout many parts of the world, including New Zealand, where our cool winters and warm summers produce beautifully sweet citrus fruits from June to September.
Mandarins come wrapped in their own biodegradable packaging and require no preparation, making them one of the easiest healthy snacks to pop into a lunchbox, handbag or backpack.
One medium mandarin contains around 35โ45 calories; itโs a satisfying snack without excessive energy intake. More importantly, it provides an impressive range of nutrients that support overall health.
Mandarins are an excellent source of vitamin C, providing around half of an adultโs daily recommended requirement in just one piece of fruit.
Vitamin C supports immune function, assists collagen production for healthy skin, joints and blood vessels and helps the body absorb iron from plant foods.
Mandarins are also rich in flavonoids, including hesperidin and naringenin: plant compounds that act as antioxidants. These compounds help reduce oxidative stress and support cardiovascular health by helping maintain healthy blood vessels.
Photo: Anna Danilina, Pexels
Mandarins also contain:
Potassium for healthy blood pressure
Folate for cell repair and growth
Fibre for digestive health
Small amounts of calcium and magnesium
Beta-cryptoxanthin, a carotenoid that supports eye health and immune function.
Mandarins arrive exactly when we need them most. During winter our immune systems face greater challenges from seasonal viruses and different bacteria. Regular intake of vitamin C-rich foods supports immune cell function and may reduce the duration of common colds.
Their bright colour also reflects their high carotenoid content: nutrients associated with reduced inflammation and healthy ageing. For older adults or small children, mandarins are particularly useful because they are soft, easy to chew and digest, and ideal for people with smaller appetites.
If you enjoy simple, grounded nutrition like this; practical, seasonal, and realistic, you can join Paulaโs Sharp Bite newsletter for weekly insights, recipes, and support HERE.
The perks of pith and peel
Eating the whole mandarin provides more than just natural sweetness. Each segment contains dietary fibre, while the white pith, the fine, stringy layer under the peel, is one of the most nutritious parts of the fruit.
Rich in fibre and antioxidant plant compounds called flavonoids, the pith helps nourish beneficial gut bacteria, supports healthy digestion, promotes steadier blood sugar levels and helps keep you feeling satisfied for longer.
Rather than removing every trace of the pith, leave a little attached and enjoy.
Organic mandarins offer an extra nutritional bonus ยญโ the peel. After washing well, the zest can be grated into baking, porridge, overnight oats or yoghurt for an intense citrus flavour.
Dried peel can also be added to herbal teas or slow-cooked dishes. The aromatic oils found in the peel contain compounds that have traditionally been used to support digestion.
When using zest, always choose organically grown or spray-free fruit.
For the best quality, choose mandarins that feel heavy for their size with smooth, brightly coloured skin. Store them at room temperature if eating within a few days, or refrigerate them to extend their freshness for up to two weeks.
Adding one or two mandarins to your daily routine is one of the easiest nutritional upgrades you can make during winter. Enjoy one with breakfast, slice segments into salads, stir through grain bowls or pair with a handful of nuts for a balanced snack.
Sometimes the smallest changes make the biggest difference to long-term health, and mandarins are a delicious reminder that eating well doesn’t have to be complicated.
Mandarin recipes
Winter mandarin & fennel salad
Beautifully zingy with grilled fish or roast chicken. Serves 4
Ingredients
4 mandarins, peeled and segmented
1 fennel bulb, finely sliced (Florence fennel)
2 handfuls baby spinach
ยผ cup toasted walnuts
40g crumbled feta
2 tbsp extra virgin olive oil
1 tbsp apple cider vinegar
1 tsp wholegrain mustard
Salt and cracked pepper to taste
ABOVE: The crunch and mild aniseed flavour of Florence fennel pairs well with the soft sweetness of mandarins. Image by congerdesign from Pixabay
Method
Arrange spinach, fennel and mandarin segments on a serving platter.
Sprinkle over walnuts and feta.
Whisk together olive oil, vinegar, mustard, salt and pepper. Drizzle over salad just before serving.
Mandarin & almond loaf
Delicious served warm with Greek yoghurt. Gluten-free, or you can use wheat flour instead of the almond meal.
Makes 1 loaf (10 slices)
Ingredients
2 whole organic mandarins
3 eggs
ยผ cup honey
2 tbsp olive oil
2 cups almond meal
1 tsp baking powder
1 tsp vanilla
1 tsp cinnamon
Pinch sea salt
Flaked almonds for topping
Method
Simmer whole mandarins for 40 minutes until soft. Cool slightly.
Cut into quarters, remove seeds and blend (skin included) until smooth.
Preheat oven to 180ยฐC.
Mix mandarin puree with eggs, honey, olive oil and vanilla.
Fold in the almond meal, baking powder, cinnamon and salt.
Pour into a lined loaf tin and sprinkle with flaked almonds.
Bake for 35-40 minutes until golden and cooked through. Cool before slicing.
Photo: Magnific
Want more seasonal nutrition inspiration?
Iโm Paula Sharp, nutritional therapist and founder of Paula Sharp Nutrition, supporting women to nourish their health with sustainable food and mindset habits.
If youโd like seasonal recipes, practical nutrition tips and evidence-based wellness insights delivered straight to your inbox, Iโd love you to join my newsletter. Sign up at: www.paulasharpnutrition.com
There’s something quietly satisfying about growing the fruit that put New Zealand on the global produce map.
Kiwifruit has become so woven into our national identity that itโs easy to forget it isnโt actually native here at all, and its journey from a fuzzy Chinese curiosity to a backyard favourite is a story worth knowing.
Paula Sharp finds out more.
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Chinese origins
Kiwifruit originated in the Yangtze River valley of China, where it grew wild for centuries and was known as a monkey peach. Seeds made their way to New Zealand in 1904, brought home by a Mary Isabel Fraser, principal of Whanganui Girls’ College who had been visiting her missionary sister in China.
Early growers in this country called it the Chinese gooseberry, and it was mostly a curiosity in home gardens until commercial growers in the Bay of Plenty began cultivating it seriously from the 1930s onward. The name kiwifruit wasnโt adopted until the 1950s and 60s, partly as a marketing move to make the fruit more appealing, and more exportable, to American buyers.
From there, New Zealand growers and breeders turned it into one of the countryโs most successful horticultural exports, eventually breeding the golden SunGold variety thatโs now found on supermarket shelves worldwide, and most recently the RubyRed.
From a nutrition standpoint, kiwifruit punches well above its size. A single fruit delivers more vitamin C than an orange, supporting immune function and collagen production for skin and joint health.
Itโs also a useful source of dietary fibre, including both soluble and insoluble types that support digestion and a healthy gut microbiome.
Kiwifruit contains actinidin, a natural enzyme that helps break down protein, which is part of why itโs traditionally used as a meat tenderiser and why some people find it eases digestion after a protein-heavy meal.
Youโll also get a useful dose of vitamin E, folate, and potassium, along with antioxidants that support cardiovascular health.
Gold varieties tend to have even higher vitamin C levels than green ones, while green kiwifruit slightly edges ahead on fibre.
Photo: Anderson Martins, Pexels
If you enjoy simple, grounded nutrition like this; practical, seasonal, and realistic, you can join Paulaโs Sharp Bite newsletter for weekly insights, recipes, and support HERE.
Growing kiwifruit
If you already have kiwifruit in your home garden, youโre fortunate. If not, you may not be able to source plants unless youโre growing commercially under licence. When the highly infectious bacterial PSA vine disease arrived in New Zealand in 2010, the entire kiwifruit industry was threatened, and many orchards suffered severely. Restrictions were put on the movement of plant material in order to curb the spread of the disease.
Kiwifruit vines are vigorous, long-lived, and well suited to organic home gardens, provided you have space and a sturdy structure. They need a strong pergola or trellis system, as a mature vine can spread several metres and becomes heavy with growth.
Plant in free-draining, humus-rich soil with a slightly acidic to neutral pH, and choose a sheltered, sunny spot protected from strong winds, which can damage the large leaves and developing fruit. Bay of Plenty research on mycorrhizal fungi under kiwifruit and other land uses is summarised in our Research News piece on worm juice, soil fungi and living compost partners.
Photo: Pixamio, Pixabay
Most kiwifruit varieties are dioecious, meaning you need both a male and a female vine for fruit to set, unless you have a self-fertile variety bred for smaller gardens. Bees do most of the pollination work, so avoid spraying anything that might deter them during flowering in late spring.
Mulch generously with organic compost or aged manure to retain moisture and feed the soil naturally, and water consistently through summer, as kiwifruit vines are shallow-rooted and dislike drying out.
Annual winter pruning keeps the vine productive and manageable, removing old fruiting canes to make way for new growth. Harvest in autumn when the fruit feels firm but the seeds inside have turned black, then allow them to ripen further at room temperature.
Simple kiwifruit recipes
Zesty kiwifruit & coriander salsa
Bright, enzyme-rich, and lovely with grilled fish or tacos.
Ingredients
4 ripe green or gold kiwifruit, peeled and diced
ยฝ small red onion, finely diced
1 small red chilli, finely chopped (seeds removed if preferred)
2 tablespoons fresh coriander, chopped
1 tablespoon lime juice
1 tablespoon olive oil
Pinch of sea salt
Method
Combine the kiwifruit, red onion, chilli, and coriander in a bowl.
Whisk together the lime juice, olive oil, and salt, then pour over the salsa.
Toss gently and let sit for 10 minutes before serving to let the flavours combine.
Photo: Sarah Deason, Pexels
Kiwifruit green smoothie bowl
A snack or breakfast thatโs packed with fibre and vitamin C.
Blend (with a Nutribullet, stick blender etc.) the kiwifruit, banana, spinach, yoghurt, and water until smooth and thick.
Pour into a bowl and top with your choice of sliced kiwifruit, a sprinkle of chia seeds, granola, shredded coconut, then serve immediately.
Photo: Nicola Barts, Pexels
Want more seasonal nutrition inspiration?
Iโm Paula Sharp, nutritional therapist and founder of Paula Sharp Nutrition, supporting women to nourish their health with sustainable food and mindset habits.
If youโd like seasonal recipes, practical nutrition tips and evidence-based wellness insights delivered straight to your inbox, Iโd love you to join my newsletter. Sign up at: www.paulasharpnutrition.com
Photo at top of article: Luc Viatour, Wikimedia Commons
https://organicnz.org.nz/wp-content/uploads/sites/2/2026/06/Kiwi_Actinidia_chinensis_1_Luc_Viatour-Wikimedia-Commons.jpg656960membershiphttps://organicnz.org.nz/wp-content/uploads/sites/2/2024/09/OrganicNZ-2024-Masthead.pngmembership2026-06-29 22:23:112026-08-03 15:02:18Kiwifruit: Treasures in red, gold and green
The aubergine is one of those vegetables that people often overlook, until they learn how to cook it well. Then everything changes, writes Paula Sharp.
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When handled right, the aubergine turns soft, silky, and deeply satisfying, carrying flavour in a way few other vegetables can. Itโs not loud or showy; itโs grounding, nourishing, and incredibly versatile โ exactly the kind of food that supports steady, sustainable health.
While the aubergine (also known as eggplant) wasnโt a traditional staple in many New Zealand kitchens a generation ago, itโs now finding its place. Youโll spot it at local markets, tucked into home gardens, and increasingly on menus that celebrate seasonal, plant-forward eating.
Why the name ‘eggplant’?
The aubergine traces its origins back over 2000 years to India and Southeast Asia, where it grew wild before being cultivated. It gradually travelled west along trade routes into the Middle East, Africa, and Europe.
Early varieties were small, pale, and egg-shaped, hence the name eggplant.
By the Middle Ages, it had gained a slightly dubious reputation in Europe for bitterness and poor preparation. Fortunately, modern cultivation has softened those edges, giving us the milder, more reliable varieties we enjoy today.
Photo: Japanese white eggplant, Wikimedia Commons
Growing aubergines
Aubergines are warmth-loving plants, which makes them well suited to New Zealandโs warmer regions like Northland, Auckland, and the Bay of Plenty. With shelter and care, they can still be grown further south.
They thrive with:
Full sun (6โ8 hours daily)
Rich, well-drained soil with plenty of organic matter
Consistent warmth and protection from wind.
Plant in spring after the last frost, and in cooler areas, use cloches or grow under cover to get them established. In places like Tauranga, you can expect a generous harvest through late summer into early autumn.
Keep watering consistently (but not excessively), mulch well, and feed with an organic fertiliser to support strong, steady growth.
Photo: Jason Leung, Unsplash
ABOVE: Aubergines come in a wide range of shapes and colours
Photos: Grey Geezer/Wikimedia Commons; Kod B/Wikimedia Commons (aubergines from Ivory Coast); Chixpix/Pexels
Nutritional benefits
Aubergine is one of those quietly supportive foods. It wonโt spike your blood sugar or overwhelm your system; it works gently in the background. Its deep purple skin contains nasunin, a potent antioxidant that helps protect cells from oxidative stress, particularly in the brain. That alone makes it worth keeping the skin on when cooking.
It also offers:
Polyphenols that support metabolic function
Fibre to support digestion and blood sugar balance
Potassium for heart and nervous system health
Its ability to absorb healthy fats like olive oil makes it especially satisfying, helping meals feel complete and sustaining.
If you enjoy simple, grounded nutrition like this; practical, seasonal, and realistic, you can join Paulaโs Sharp Bite newsletter for weekly insights, recipes, and support HERE.
In the kitchen
Aubergine rewards good cooking. Undercooked, it can be spongy. Cooked well, it becomes soft, rich and almost creamy. Salting beforehand can improve texture and reduce bitterness, though many modern varieties donโt require it. Roasting, grilling, or slow cooking are the best approaches; these bring out its depth and allow it to fully absorb flavours.
In New Zealand, aubergines sit comfortably alongside other late summer and early autumn produce like tomatoes, courgettes, capsicums, and fresh herbs. The aubergine is a natural fit for a more diverse, plant-rich way of eating that many people are moving toward.
Itโs also a great vegetable for those wanting to reduce reliance on heavily processed foods. When paired with good fats, herbs, and whole ingredients, it becomes something deeply nourishing rather than just an add-on.
Add coconut oil to roasting dish and allow it to melt in the oven.
Slice aubergine in half lengthways and score the cut flesh. Toss pieces in the melted oil and season well.
Roast for 30โ40 minutes until soft and golden, and remove from oven.
Mix yoghurt, garlic and lemon juice. Spoon over aubergine and top with herbs.
Aubergine & lentil stew
Serves 2
Ingredients
1 aubergine, diced
1 onion, chopped
1 clove garlic, crushed
1 carrot, diced
1 tin chopped tomatoes
ยฝ cup red lentils
1 tsp cumin
1 tsp smoked paprika
2 cups vegetable stock
olive oil
salt and pepper
Photo: Sanket Shah, Unsplash
Method
Heat oil and sautรฉ onion and garlic until soft.
Add aubergine and cook until lightly browned.
Stir in remaining ingredients, and simmer 25โ30 minutes until lentils are tender.
Season and serve.
Want more seasonal nutrition inspiration?
Iโm Paula Sharp, nutritional therapist and founder of Paula Sharp Nutrition, supporting women to nourish their health with sustainable food and mindset habits.
If youโd like seasonal recipes, practical nutrition tips and evidence-based wellness insights delivered straight to your inbox, Iโd love you to join my newsletter. Sign up at: www.paulasharpnutrition.com
As the air cools and the leaves begin to turn, a familiar scent signals the arrival of one of New Zealandโs most iconic seasonal fruits, the feijoa.
With its unmistakable perfume and tangy-sweet flavour, the feijoa is more than just a garden staple, writes Paula Sharp; itโs nutrition packed in a fibrous skin, and it has a firm place in childhood memories and Kiwi culture.
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A brief history
Feijoas (Feijoasellowiana, formerly Accasellowiana) are native to the highlands of southern Brazil, Paraguay, Uruguay, and northern Argentina.
They were introduced to Aotearoa New Zealand in the early twentieth century and quickly found a natural home in our temperate climate.
Over time, feijoas have become so embedded in New Zealand life that many people assume they are native. They are in the myrtle family โ along with pลhutukawa and rata, whose flowers are similar.
From schoolyard swaps to overfilled buckets left at the gate, feijoa season is a community event.
Feijoas may be small, but they pack a big nutritional punch. They are particularly rich in vitamin C, supporting immune function as we head into the cooler months, exactly when many people begin to feel run down.
They are also high in dietary fibre, especially soluble fibre, which helps nourish beneficial gut bacteria and support digestion. For people navigating bloating, sluggish digestion, or changing hormones, this kind of gentle, food-first support can be incredibly powerful.
Feijoas contain antioxidants such as polyphenols, helping to reduce inflammation and protect cells from oxidative stress. They also provide potassium, supporting heart health and fluid balance
Interestingly, feijoas contain natural compounds that may support mood and calm the nervous system, perhaps part of the reason they feel so comforting to eat.
Autumn is a natural time to reset. If your energy feels low, digestion is off, or hormones are shifting, small changes using seasonal food, like feijoas can make a real difference. For personalised, practical support, visit www.paulasharpnutrition.com or email paulasharp31@icloud.com.
Growing feijoas at home
Feijoa trees are well suited to organic growing and are relatively low maintenance, making them ideal for home gardens. They thrive in full sun and well-drained soil and are hardy once established.
For the best fruit production, plant two varieties to encourage cross-pollination. Varieties such as Apollo, Unique, and Kaiteri perform well across many regions of New Zealand.
Feijoas benefit from regular watering during dry periods and a layer of organic mulch to retain moisture and support soil health. Feeding with compost or organic fertiliser in spring will encourage strong growth and fruiting.
One of the joys of feijoas is that the fruit drops when ripe, no picking required. Simply gather them from the ground each day during the season. Just be quick, as birds and insects love them too.
Feijoa season often brings abundance; healthy trees can be BIG and therefore the harvest is vast. Rather than letting the fruit go to waste, this is a perfect opportunity to preserve, share, and get creative in the kitchen. Feijoas freeze well (simply scoop out the flesh), making them an easy addition to smoothies, baking, or desserts through the winter.
Simple feijoa recipes
Feijoa & ginger compote
.Fabulous for breakfast, dessert or a snack. Serves 2.
Ingredients
10โ12 ripe feijoas
2 tbsp honey or maple syrup
1 tsp freshly grated ginger
juice of ยฝ lemon
splash of water
Method
Scoop out the feijoa and place in a saucepan with the honey, ginger, lemon juice, and water.
Gently simmer for 10โ15 minutes until soft and fragrant.
Allow to cool slightly before serving.
Serve with: Greek yoghurt, porridge, or over pancakes. Stores well in the fridge.
Feijoa crumble
Filling
12โ15 feijoas, scooped
1 apple, grated
1 tbsp honey or a handful of raisins
1 tsp cinnamon
Topping
1 cup rolled oats
ยฝ cup almond meal
2 tbsp coconut oil (melted)
2 tbsp maple syrup
Method
Preheat oven to 180ยฐC.
Combine filling ingredients and place in a baking dish.
Mix topping ingredients until crumbly and sprinkle over the fruit.
Bake for 25โ30 minutes until golden.
Serve with yoghurt or cream.
Want more seasonal nutrition inspiration?
Iโm Paula Sharp, nutritional therapist and founder of Paula Sharp Nutrition, supporting women to nourish their health with sustainable food and mindset habits.
If youโd like seasonal recipes, practical nutrition tips and evidence-based wellness insights delivered straight to your inbox, Iโd love you to join my newsletter. Sign up at: www.paulasharpnutrition.com
Wrinkled on the outside, vibrant and jewel-like inside, passionfruit is one of New Zealandโs most distinctive summer fruits.
Beyond its distinctive aroma and tangy sweetness, passionfruit offers impressive nutritional benefits, supporting digestion, immunity, heart health and even mood. Small but mighty, this fruit earns its place as more than just a decorative topping, as Paula Sharp elaborates.
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Growing passionfruit
Grown widely across warmer regions, particularly in home gardens and organic orchards, passionfruit thrives with minimal intervention when conditions are right, making it a natural fit for organic growing systems. You can grow it from seed, generally from October to May.
Passionfruit (Passiflora edulis) likes moist, fertile soil and a warm, sunny and sheltered spot.
A framework, such as wires or trellis, is essential for the vine to to climb up. It can be grown alongside a fence, with wires, or even in a tub, with bamboo stakes or tub trellis.
Photo: Eka P. Amdela / Unsplash
A nutrient-dense favourite
Passionfruit is rich in vitamins, minerals and plant compounds that support whole-body health. Just one fruit contains a meaningful amount of vitamin C, essential for immune function, skin health and collagen production. Vitamin A and carotenoids contribute to eye health and cellular repair, while potassium supports healthy blood pressure and heart rhythm.
Focus on fibre
What truly sets passionfruit apart is its fibre content. The edible seeds and pulp provide both soluble and insoluble fibre, supporting digestive health, bowel regularity and beneficial gut bacteria. For those focusing on blood sugar balance, fibre helps slow the absorption of natural sugars, making passionfruit a smart addition to meals rather than a spike-and-crash snack.
Gut health and digestion
Traditionally passionfruit is used in herbal medicine systems for its calming properties, but modern nutrition also highlights its role in digestive wellbeing. The fibre feeds beneficial gut microbes and supports healthy gut motility, the coordinated muscular contractions that move food efficiently through the digestive tract.
The polyphenols in passionfruit act as antioxidants, helping to reduce inflammation in the digestive tract. In organic systems, where soil health is prioritised, fruits like passionfruit often show higher polyphenol content. Healthy soils produce resilient plants, and that resilience is reflected in their nutritional profile.
Photo: Bluesnap / Pixabay
Heart and metabolic support
Passionfruit contains potassium, magnesium and plant sterols that collectively support cardiovascular health. Fibre plays a role in lowering LDL cholesterol, while antioxidants help protect blood vessels from oxidative stress.
For those managing insulin resistance or aiming for metabolic balance, passionfruit works best paired with protein or healthy fats, for example alongside yoghurt, nuts or seeds to further stabilise blood sugar levels.
A gentle mood booster
Interestingly, compounds found in the passionflower family have been studied for their calming effects on the nervous system. While the fruit itself is milder than medicinal extracts, its magnesium content and antioxidant profile can support stress resilience as part of a balanced diet. The sensory experience alone, that tropical aroma and burst of flavour, often brings a moment of joy, which is no small thing in todayโs busy world.
Choosing and using passionfruit
Ripe passionfruit should feel heavy for their size with wrinkled skin โ smooth skins usually indicate under ripeness. Organically grown fruit may show more surface imperfections, but inside, the pulp remains vibrant and nutrient-rich.
Passionfruit requires little preparation: simply halve, scoop and eat. The seeds are entirely edible and contribute much of the fibre and beneficial fats.
Photo: Bluesnap / Pixabay
Simple Passionfruit Recipes
Passionfruit Coconut Chia Pudding
Serves 2
Ingredients
2 tbsp chia seeds
1 cup organic coconut milk or unsweetened almond milk
pulp of 2 ripe passionfruit
ยฝ tsp vanilla extract
optional: drizzle of raw honey or maple syrup
Method
Mix all ingredients in a bowl or jar.
Stir well, cover and refrigerate for at least 2 hours or overnight.
Serve topped with fresh berries or toasted coconut.
Photo: Monika Borys, Unsplash
Passionfruit Yoghurt Dressing
Perfect for both fruit salads or leafy greens
Ingredients
pulp of 1โ2 passionfruit
ยฝ cup unsweetened Greek or coconut yoghurt
1 tsp olive oil
pinch of sea salt
Method
Whisk all ingredients until smooth.
Use immediately or store in the fridge for up to two days.
Passionflower Tea
The fruit offers vibrant nutrition, but also the leaves and flowers of the passion vine, particularly species such as Passiflora incarnata. This is traditionally drunk as a herbal tea (or herbal tincture) because of its renowned calming properties.
Passionflower tea is useful when you are feeling: mild anxiety and nervous tension, restless sleep, and/or stress-related digestive discomfort.
The plant contains flavonoids and alkaloids thought to gently influence GABA receptors in the brain. These promote relaxation without heavy sedation. Itโs often used as part of a bedtime routine or during heightened stress.
NB. While considered safe, itโs not recommended during pregnancy, and anyone on sedative medication should seek professional guidance before use.
How to make passionflower tea
Place 1 teaspoon dried organic passionflower (leaf and flower) in a teapot or infuser. Pour over a cup of โnear toโ boiling water.
Cover and steep for 5โ10 minutes. (The longer itโs left, the stronger the flavour and herbal properties. As a sleep aid, steep for 10 minutes or more).
Strain and enjoy warm.
Ideally, for sleep support, drink 30โ60 minutes before bed. For daytime calm, enjoy mid-afternoon.
Photo: CollectingPixels / Pixabay
Want more seasonal nutrition inspiration?
Iโm Paula Sharp, nutritional therapist and founder of Paula Sharp Nutrition, supporting women to nourish their health with sustainable food and mindset habits.
If youโd like seasonal recipes, practical nutrition tips and evidence-based wellness insights delivered straight to your inbox, Iโd love you to join my newsletter. Sign up at: www.paulasharpnutrition.com
Photo at top of article: Michael Kucharski / Unsplash
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Few foods say โNew Zealand summerโ quite like watermelon. Crisp, refreshing and naturally sweet, the watermelon is more than a picnic staple: itโs a nutritional ally for hydration, heart health and skin vitality.
With its high water content and vibrant pink-red flesh, watermelon earns its place as one of summerโs most supportive seasonal foods, as Paula Sharp writes.
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The watermelon (Citrullus lanatus) is believed to have originated in Africa over 5000 years ago, where it was valued not only for its sweetness but its ability to store water in hot, dry climates. Archaeological evidence shows watermelon seeds placed in Egyptian tombs, highlighting its role as a life-sustaining food. From Africa, watermelons spread through the Mediterranean and Asia, eventually becoming a summer fruit worldwide.
Growing watermelons
Today, watermelons are grown seasonally in New Zealand, particularly in warmer regions with long sunny days and free-draining soils. They thrive in warm, sunny conditions and need room to sprawl. They prefer fertile, compost-rich soil with good drainage and consistent watering, particularly while fruit is forming.
Seeds are best planted after the last frost, once soil temperatures are reliably warm. Organic growers often use mulch to retain moisture and suppress weeds. It usually takes 70-100 days from planting to harvesting, although some varieties take up to 120 days. A ripe watermelon sounds hollow when tapped and has a creamy yellow patch where it rested on the ground.
Seeds are best planted after the last frost, once soil temperatures are reliably warm. Organic growers often use mulch to retain moisture and suppress weeds.
It usually takes 70-100 days from planting to harvesting, although some varieties take up to 120 days. A ripe watermelon sounds hollow when tapped and has a creamy yellow patch where it rested on the ground.
Photo: Lorenzo Andreotti, Pixabay
Super hydration
Watermelons are made up of around 90% water; they are among the most hydrating foods available. This is especially valuable during summer when dehydration can creep in unnoticed, particularly for children and older adults.
As well as water, watermelons provide electrolytes such as potassium and magnesium, which support fluid balance, muscle function and nerve signalling. For those who struggle to drink enough water, watermelons offer a refreshing and nourishing alternative.
Photo: Matheus Bertelli, Pexels
Nutrition
Despite its sweetness, the watermelon is relatively low in calories and delivers meaningful nutritional value. It provides vitamin C to support immune health and collagen formation, and vitamin A (as beta-carotene) to support skin, eye and cellular health.
The red flesh of the watermelon is rich in lycopene: a powerful antioxidant linked to reduced oxidative stress and improved heart health. Notably, watermelons contain highly bioavailable lycopene, making them a valuable addition to a cardioprotective diet.
Watermelons also contain the amino acid citrulline, which is found in the flesh and pale rind. Citrulline supports nitric oxide production in the body, helping to improve blood flow and support circulation and exercise recovery.
Cautions
Watermelons suit most, but not all people.
Diabetes or insulin resistance: natural sugars in watermelon can raise blood glucose more quickly when eaten on its own. Pairing it with protein or healthy fats and keeping portions moderate can improve tolerance.
Post bariatric surgery: Larger amounts of watermelon may trigger blood sugar swings or symptoms of dumping syndrome due to the high water and sugar content. Smaller portions, eaten slowly and alongside protein, are usually better tolerated.
Digestive sensitivities (including irritable bowel syndrome โ IBS): Watermelonโs fructose content can cause bloating. Individual tolerance varies, so listening to your body is key.
Natureโs timing
For me, eating watermelon is a reminder of natureโs timing: a cooling, hydrating food arriving exactly when we need it most. Simple, joyful and deeply nourishing, watermelons show that good nutrition can be practical and pleasurable.
Watermelon, mint & feta salad
Ingredients
4 cups watermelon, cubed
ยฝ cup organic feta, crumbled
handful fresh mint leaves, torn
1 tbsp extra virgin olive oil
freshly ground black pepper
optional: squeeze of lime juice
Method
Serve chilled.
Gently toss watermelon, feta and mint in a bowl.
Drizzle with olive oil, season with pepper and add lime juice if using.
Photo: Monika Borys, Unsplash
Watermelon hydration slushie
A great electrolyte. Serves 2.
Ingredients
3 cups watermelon, deseeded
juice of ยฝ lemon
pinch of sea salt
a few ice cubes
optional: fresh mint or basil
Method
Blend all ingredients until smooth. Serve immediately.
Photo: Marcelo Verfe, Pexels
AUTHOR BIO
PaulaSharp is a nutritional therapist based in Whakatฤne, New Zealand, supporting people, especially women to improve digestion, hormones, energy and overall wellbeing through practical, holistic nutrition.
Join the Sharp Bite Newsletter: for seasonal nutrition tips, recipes and simple wellbeing insights, subscribe to Paulaโs Sharp Bite newsletter at www.paulasharpnutrition.com.
Nutritional therapist Paula Sharp enthuses about the nutrition and flavour of the humble potato when in its seasonal โnewโ incarnation, and shares a delicious potato salad recipe.
We hope you enjoy this free article from OrganicNZ. Join us to access more, exclusive member-only content
Thereโs something joyful about the arrival of new potatoes. Their appearance marks the shift into early summer โ that moment when gardens start to speed up, days stretch out, and meals feel lighter, fresher, and closer to the earth. In New Zealand, new potatoes sit in a special place in our food culture: earlyโseason, delicate, full of flavour, and a perfect fit for our festive tables.
From an organic perspective, theyโre a beautiful example of how nutrient density, flavour, and sustainable farming intersect. Grown without synthetic fertilisers or pesticides, organic new potatoes offer us a clean, wholesome staple that supports soil health, biodiversity, and local growers, while delivering exceptional nutrition on the plate.
What makes a potato new?
โNewโ potatoes are planted and harvested earlier than main-crop potatoes, usually from late October through to early January, depending on region and soil warmth.
Rather than being cured like storage potatoes, they come straight to market with paper-thin skins and a moisture-rich interior. This is why they cook quickly, hold their shape well in salads, and have that signature creamy, subtly sweet flavour.
Their fragile skins are more than just a culinary bonus; they retain more vitamins and minerals compared with older, stored potatoes. Their freshness window is short, so in season matters.
New potatoes are more than an ingredient, in my opinion, theyโre a story of soil, sustainability, and nourishment.
As we move into the festive season and the height of our growing year, they invite us to slow down, eat seasonally, and reconnect with the land beneath our food.
Photo: Potato foliage, by Anik Hasan, Pexels
Growing new potatoes in early summer
Across the Bay of Plenty, Pukekohe, Northland, Hawkeโs Bay, North Otago and other temperate climates, new potatoes thrive in warm soils with good drainage and plenty of organic matter.
Planting happens from late winter through mid-spring. Early varieties mature quickly, often ready within 60 to 90 days. Some of the common varieties are Jersey Benne, Cliffs Kidney, Rocket and Swift.
Mulching, companion planting, and natural pest management are key in organic systems. Many organic growers use biological controls, beneficial insects, and proper spacing to reduce disease and improve airflow. The result is a nutrient-dense crop produced in a way that enhances, rather than extracts from, the land.
Why organic matters for potatoes
Potatoes are among the crops most commonly treated with fungicides, herbicides, and sprout inhibitors in conventional systems.
Choosing organic means youโre supporting growers who prioritise soil structure, microbial health, and ecosystem balance, and it reduces your exposure to these chemicals. Organic potatoes come from systems where soil nutrition is built naturally through compost, cover crops, and crop rotation. This richer soil profile contributes to higher micronutrient content and superior flavour.
Photo: sbj04769 | Pixabay
Higher in nutrition
While potatoes are often lumped into the โcarbโ category, new potatoes offer considerably more. Because theyโre so fresh, they retain a higher proportion of:
Vitamin C โ supports immunity, skin repair, and iron absorption.ย (Vitamin C degrades with heat but, depending on cooking time and method, new potatoes are likely to retain more than stored potatoes.)
Potassium โ crucial for heart function, nerve signalling, and maintaining healthy blood pressure.
B vitamins โ especially B6, essential for hormonal balance, mood regulation, and metabolism.
Dietary fibre (especially when the skin is left on) โ helps with digestion, blood sugar steadiness, and gut microbiome resilience.
New potatoes naturally contain resistant starch, a type of fibre that feeds beneficial gut bacteria and supports metabolic health. Interestingly, resistant starch levels increase when potatoes are cooked and cooled โ making new potatoes ideal for summer salads and picnic dishes.
In the kitchen: versatile, quick, and festive
With New Zealandโs cherry season lasting only a few weeks, from mid-December into early January, savouring them New potatoes shine when their skins are left on. A simple steam or boil is often enough. Toss with herbs, lemon, good olive oil, or cultured cream for an instant seasonal dish.
Theyโre also ideal for festive cooking, Christmas tables, barbecues, shared platters, and light summer lunches. Their ability to hold shape without becoming floury makes them perfect for salads.
Creamy new potato salad
with edamame, herbs & lemon
Photo: Paula Sharp
Ingredients
1 kg new potatoes
1 cup shelled edamame beans (frozen)
3 spring onions, finely sliced
ยผ cup fresh dill, chopped
ยผ cup parsley, chopped
Dressing
ยฝ cup whole-egg mayonnaise (or vegan mayo)
2 Tbsp Greek or coconut yoghurt
zest of 1 lemon
Juice of ยฝ lemon
1 tsp Dijon mustard
Sea salt and cracked pepper to taste
Method
Boil potatoes whole until just tender. Drain and cool slightly.
In a bowl, add frozen edamame beans, cover with boiling water, cover with a lid for approximately 3 minutes.
Slice cooled potatoes into halves or quarters (keep the skin on).
In a large bowl, add potatoes, edamame, spring onions, dill, and parsley.
Whisk dressing ingredients together. Pour over salad and gently fold to combine.
Refrigerate 30 minutes before serving.
AUTHOR BIO
Paula Sharp is a nutritional therapist supporting womenโs health, digestion, hormones, skin, sleep, and energy through one-to-one consultations via Zoom. Sheโs also a local guest speaker in the Bay of Plenty and regular writer for Organic NZ.
Join Paulaโs free newsletter โ Sharp Bite โ for weekly nutrition tips, seasonal recipes, and mindset inspiration.
Photo at top of article: Alexei_other | Pixabay
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Sopa de tortilla is also known as sopa azteca or Aztec soup. It is a simple but delicious soup and, as the name hints, is full of tortillas. This soup has been on La Popularโs menu for years. Whenever we take it off, we get complaints. So it stays on.
Images and text from Provecho: Real Mexican Food at Homeby Daniella Guevara Muรฑoz, photography by Simon Bajada. Murdoch Books RRP $49.99. (Tortilla soup p.54-55)
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What makes this soup so delicious are the different textures โ crispy tortilla strips, soft avocado, chewy cheese and a dollop of cream.
The soup is made in two stages. First is the soup base (which you can pre-make and keep in the freezer) and the second is the assembly. This recipe is traditionally made with chicken stock, but if you are vegetarian you can use vegetable stock instead.
Serves 2 litres (8 cups) / 6
2 litres (8 cups) chicken stock (see page 221 for homemade) or vegetable stock
Soup base
8 guajillo chillies, deseeded
2 garlic cloves
1ยฝ brown onions, cut into chunks
700 g (1 lb 9 oz) ripe tomatoes
ยฝ bunch coriander (cilantro), leaves picked
1 teaspoon dried Mexican oregano
1 teaspoon ground cumin
6 corn tortillas (shop-bought or see page 253 for homemade), cut into quarters
20 g (ยพ oz) salt
To garnish
1 guajillo chilli, to garnish
6 stale corn tortillas (shop-bought or see below, or page 253, for homemade), to garnish
200 ml (7 fl oz) vegetable oil
1 avocado
200 g (7 oz) cheese (queso panela if you can get it, but mozzarella works, too)
100 g (3ยฝ oz) chicharrรณn or pork crackling (omit for vegetarian)
100 ml (3ยฝ fl oz) thickened (heavy) cream
For the soup base, soak the guajillo chillies in boiling water until soft, about 5 minutes.
Once soft, drain them and put them in a blender or food processor with the rest of the soup base ingredients. Blend on high until you have a soft paste โ it shouldnโt have any grittiness. Pass the base through a fine-mesh strainer.
For the soup, bring the stock to a slow boil in a stockpot, then add the soup base. Simmer until the soup thickens, about 30 minutes.
Meanwhile, prepare the garnishes. Using scissors, carefully cut the guajillo chilli into thin rings and cut the stale tortillas into 5 mm (1โ4 inch) wide strips.
Pour the vegetable oil into a small saucepan and heat to about 180ยฐC (350ยฐF). I use a thermometer to test the oil, but if a piece of bread dropped in the oil browns in about 15 seconds, the oil is at the correct temperature.
Fry the chilli until crispy โ donโt let the chilli burn, this happens in about 5โ10 seconds โ then place on paper towel to drain.
In the same oil, fry the tortilla strips until crispy, about 3 minutes โ these wonโt burn as easily. Place the strips on paper towel.
Halve the avocado, remove the seed and cut into slices. Put all the garnishes in separate bowls on the table.
Serve the soup in a large bowl. Each person can add whichever garnishes they want. I recommend: a handful of tortilla strips, cheese, avocado, chicharrรณn, a drizzle of cream, then the fried chilli. Keep adding more as you eat.
Corn tortillas
p.253
650 (1 lb 7 oz) Masa (page 250)
280 g (10 oz) masa harina (nixtamalised maize flour)
ยผ teaspoon table salt (optional)
about 375 ml (1ยฝ cups) warm water
In a mixing bowl, combine the masa harina and salt (if using). Gradually add the warm water while stirring with your hands. Continue to add water until the dough comes together and becomes soft and pliable.
The dough should hold together but not be overly sticky. If it feels too dry, add a little more water. If itโs too wet, add a bit more masa harina. Knead the dough for about 10 minutes to get the best result. It should be smooth and well combined. It must have a Play-Dohโ like consistency, quite soft and a little bit sticky.
A good test is to make a tortilla in a press between two sheets of thin sandwich-bag plastic (see page 253). If the edge of the tortilla has deep cracks, the masa is too dry. A rough edge is normal.
You can keep masa for a couple of days in the fridge in an airtight container. If you want to use it, take it out of the fridge about an hour before you plan to use it. Knead thoroughly with your hand and add some water if necessary.
Divide the masa into small balls (about 30 g/1 oz), slightly smaller than a golf ball. You can make them larger or smaller depending on your preference.
Preheat a comal, hotplate or non-stick frying pan over mediumโ high heat. Place a ball of masa between two sheets of sandwich-bag plastic in the tortilla press (see the photographs on the following pages).
Press down firmly to flatten it into a round tortilla shape. Rotate the flattened tortilla with the plastic sheets 180 degrees, then press again gently. The tortilla should be approximately 1โ2 mm (1โ16 inch) thick.
Carefully peel off one of the plastic sheets, then place the raw tortilla (with the plastic) on the palm of your hand. The tortilla should be half on your hand, half hanging freely. Peel off the second sheet of plastic.
Lay the tortilla on the preheated hotplate or in the pan by placing the freely hanging tortilla on the hotplate first, then letting the rest of the tortilla roll off your hands.
You should come in with your hand, palm facing up, at an angle of about 45 degrees. Once the tortilla has hit the hotplate, rotate your hands about 90 degrees, rotating your palm towards the hotplate, pulling away from the tortilla.
This movement, if done smoothly, should release the tortilla from your palm without the tortilla falling on itself. This is a tricky movement, and I suggest practising this on the bench first (no heat).
Cook for about 30โ60 seconds until the edge curls up slightly. Flip with a spatula and cook the other side for about 60 seconds, then flip again โ if all goes well, it will puff up on the last flip.
(Tip: Donโt try to fix a wrongly placed fresh tortilla; it will get worse.)
Remove the cooked tortilla from the hotplate and stack it with the others in a clean tea (dish) towel in a chiquihuite. The stacking is important, as it will keep cooking the tortilla. Serve the freshly made corn tortillas warm to make your tacos.
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