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Asparagus in season: From garden to table

Few vegetables announce spring quite like asparagus. With its tender green spears and delicate flavour, asparagus is one of New Zealand’s most celebrated seasonal treasures.

Nutritional therapist Paula Sharp introduces this spring star, including gardening tips, recipes and nutritional benefits.

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A brief history

Asparagus (Asparagus officinalis) has been enjoyed for thousands of years. Native to the Mediterranean, it was prized by the ancient Egyptians, Greeks, and Romans for its flavour and medicinal properties. The Romans were so fond of it that they had an ‘asparagus fleet’ to quickly transport the spears to distant outposts.

By the sixteenth century it had spread across Europe, and later to the New World. Today, asparagus is enjoyed globally, with New Zealand growers producing some of the freshest and most flavourful asparagus in the Southern Hemisphere.

Harvested from September to December, asparagus thrives in regions such as Waikato, Canterbury, and Hawke’s Bay, where sandy soils and long sunshine hours provide the perfect growing conditions.

Nutritional benefits

This slender spear is as nourishing as it is delicious. Asparagus is low in calories but high in vitamins A, C, E, and K, as well as folate – vital for energy and cell repair.

It’s rich in antioxidants that help protect the body from free-radical damage and contains prebiotic fibre, which supports healthy digestion and feeds the beneficial bacteria in your gut.

Its natural diuretic properties make it light and cleansing, ideal for a springtime reset.

Gardening tips for organic growers

Asparagus is a perennial crop – once established, it can produce for 15–20 years. It requires patience, but the rewards are worth it. Planting time is from mid September on, as the soil temperatures rise.

  • Site and soil: Choose a sunny, sheltered spot with free-draining, sandy soil. Asparagus dislikes wet feet. Work in plenty of compost and organic matter before planting.
  • Planting: Start with crowns (one-year-old roots). Plant them in trenches 20cm deep, spreading the roots out like a starfish, and cover lightly with soil. Gradually fill in the trench as shoots appear.
  • Spacing: Allow 40cm between plants and one metre between rows – asparagus needs room to spread.
  • Patience pays: Don’t harvest for the first two years, allowing plants to establish strong root systems. From year three, you can harvest spears for about six weeks each spring.
  • Organic care: Mulch well to keep weeds down and moisture in. Feed annually with compost or seaweed. In winter, after the ferny foliage dies back, cut it down and top-dress with organic matter.
  • Growing your own asparagus is an investment, but once it’s in, you’ll be rewarded with tender, chemical-free spears every spring.

Photo: AnRo0002 / Wikimedia Commons

ABOVE: Asparagus spears, if not harvested, will grow into a ferny plant, and later in the season produce red berries.

Images: Kohei Tanaka / Pixabay and Nennieinszweidrei / Pixabay

DID YOU KNOW?
Purple asparagus is grown in New Zealand too – it’s sweeter and higher in antioxidants than the green variety. (Aphrodisiac history: In nineteenth-century France, grooms were served three courses of asparagus before their wedding night!)
Storage tip: Trim hard ends and then stand the asparagus spears upright in a glass with 2–3cm of water in the fridge.  Cover loosely with a plastic bag. It can stay crisp for up to 5 days.

Images: Timolina / Freepik and Michaela St / Pexels)

Cooking with asparagus

Asparagus is wonderfully versatile. It can be steamed, roasted, grilled, stir-fried, or even shaved raw into salads. Its delicate flavour pairs beautifully with lemon, mint, eggs, seafood, and olive oil. Quick cooking helps retain its vibrant green colour and crisp texture.

Quick cooking: Overcooking dulls colour and flavour. Just a few minutes is enough to bring out its best.

A simple preparation trick: hold a spear at both ends and bend gently – it will naturally snap at the point where the woody end begins. Save those woody ends for stock.

Why eat in season?

It simply tastes better.  Choosing local, seasonal asparagus ensures maximum flavour, nutrition, and freshness. By buying asparagus from your local grower or farmers’ market between September and December, you’re supporting sustainable farming while enjoying one of nature’s finest spring offerings.

Asparagus is more than just a seasonal vegetable – it tastes like spring! It is a nutrient-rich powerhouse vegetable, and a very rewarding plant for gardeners. Whether roasted with garlic or tossed in a zesty salad, asparagus brings vitality to the plate and reminds us that the best food is seasonal, local, and grown with care.

Asparagus recipes

Here are two easy ways to enjoy fresh asparagus in season.

Lemon & garlic roasted asparagus

Serves 4. Simple, fresh, and perfect as a side.

Ingredients

  • 500g fresh asparagus spears
  • 2 tbsp coconut oil
  • 2 cloves garlic, finely chopped
  • Juice and zest of ½ a lemon
  • ¼ tsp sea salt
  • ¼ tsp cracked black pepper
  • 2 tbsp grated Parmesan cheese (optional)

Method

  1. Preheat oven to 200°C (fan bake).
  2. Add coconut oil to a baking tray and heat (until liquid)
  3. Trim asparagus and arrange on the tray, add garlic, and season with salt and pepper.
  4. Toss gently.
  5. Roast for 12–15 minutes until just tender.
  6. Finish with lemon juice, zest, and Parmesan if desired.

Image: Alleksana / Pexels

Asparagus, Feta and Mint Salad

Serves 4.

Ingredients

  • 400g fresh asparagus spears
  • 100g baby spinach leaves
  • 80g feta cheese, crumbled
  • ¼ cup fresh mint leaves, torn
  • 2 tbsp extra virgin olive oil
  • 1 tbsp balsamic vinegar
  • 1 tsp honey
  • ¼ tsp sea salt
  • ¼ tsp cracked black pepper

Method

  1. Trim asparagus ends off and save for stock.
  2. Blanch the spears in boiling water for 2 minutes.
  3. Refresh in iced water, drain, and cut into 3–4cm pieces.
  4. In a large bowl, combine spinach, asparagus, feta, and mint.
  5. To make the dressing, put the last five ingredients in a jar and shake.
  6. Pour dressing over salad, and toss gently.

AUTHOR BIO: Paula Sharp is a qualified nutritional therapist dedicated to helping women feel their best through every stage of life.

She works one-to-one via Zoom with clients around the world, supporting women’s health in areas such as gut and digestive repair, hormonal balance, skin and hair vitality, restorative sleep, sustainable weight management, and recovery before and after surgery.

Alongside her private practice, Paula is a guest speaker and writer. Her career began in London, where she worked in the organic fruit and vegetable industry, which sparked a lifelong passion for seasonal, spray-free produce. Now based in Whakatāne, she tends her own extensive organic garden, putting her philosophy of ‘food as medicine’ into daily practice.

For more seasonal recipes and women’s wellness insights, explore Sharp Bite, Paula’s blog at www.paulasharpnutrition.com – a fresh bite of inspiration for healthier, more joyful living.

Photo at top of article: Almaje / iStock


Spring into Kōanga!

By Tanya Batt

Tanya Batt shares the story of Spring into Kōanga, a seasonal celebration on Waiheke Island. It’s one of the Kai for Community projects run by the Once Upon an Island Charitable Trust These projects focus on reconnecting with true seasonal celebrations and the stories and traditions around growing, harvesting and sharing food in the Waiheke community.  

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Egg time! 

It’s egg time. Many people often fail to make the connection between eggs, Easter and spring – kōanga. Probably because we celebrate Easter (a northern spring festival) in Australia and New Zealand in autumn.

However if you are lucky enough to have the company of a few chickens, that connection will come as no surprise to you. At this time of year you can be sure of an egg for breakfast. But for many of us, eggs (if you eat them) come from shops and shops always have eggs regardless of the season.

When we lose the connection between our seasons and celebrations, a vacuum is created and celebrations become superficial. Instead of connecting us to our environment, they become focused on what we can buy and how things look, and reverence is often diminished or lost. Upcoming spring Halloween celebrations demonstrate this perfectly.

ABOVE: Laying the tāpapa beds, Piritahi Marae, Waiheke Island, September 2024

September: Laying the tāpapa beds 

Here on Waiheke, we’re seasonally celebrating with Spring into Kōanga – a story in two parts.

The first part took place during September with the return of the pīpīwharauroa (shining cuckoo), in the māra of the Island’s Piritahi Marae, with the laying of the tāpapa beds from which will grow the tipu of the kūmara. These tipu (shoots or slips) will then be sown later in October or early November.

The September event was led by whaea Maikara Ropata, and kaumatua Eugene Behan-Kitto, a master kūmara grower who learnt his growing skills from the late Kato Kauwhata (Ngāpuhi), kaumata and inaugural chairperson of Piritahi Marae. The hope is to grow enough tipu this kōanga, for both the marae māra and other community garden groups, and activate island wide uptake of growing kūmara.

Growing stories and kākano (seed) for the hue (gourd) were also shared in an informal kōrero about this treasured plant – another early arrival bought by the tipuna of tangata Māori. When young, the fruit of this plant can be eaten but as a dried mature fruit it was used a storage vessel, musical instrument and taonga. The day finished with a kōrero given by Mike Smith, a climate activist who has recently won the right to take several large companies in New Zealand to court for failure to curtail their carbon emissions.

Kūmara was the first cultivated crop grown in Aotearoa. Its legacy as a primary food source of the people of this country stretches back several hundred years. The māra kūmara falls under the domain of Rongo-mā-Tāne, the atua of cultivated food and of peace.

October: Pumpkins, corn, tomatoes and more 

Our second event was held on the grounds of another of our community gardens – the Surfdale food forest – on 20 October. The programme included a talk about growing tomatoes with one of our green-fingered gurus, Eddie Welsh, seasonal kai ideas from the Waiheke Home Grown Trust, a spring posy competition, egg decorating and plant giveaways for the summer garden.

The focus was on two plants in particular: pumpkins and corn. Both plants originate from the Americas, their cultivation extending back thousands of years.

There are lots of traditions and stories associated with corn. In Europe, a ‘corn mother’ or ‘the old woman’ or ‘corn dolly’ was made out of corn (though corn was a generic word used for grain). The corn dollies were kept in the barn to protect the crops during winter, and then ploughed into the ground come spring to ensure a good harvest.

This tradition resonates strongly with another story of corn, which is told by a number of North American First Nations people from the eastern and south-western areas, where from the first mother’s body grew the first maize plants.

Attendees were given free pumpkin seedlings and corn seed, accompanied by a story and a song and were encouraged to bring their harvests to the Autumn Kai for Community Waiheke Food Festival in April 2025. The pumpkin seedlings were germinated by the students of the Waiheke Primary School’s Garden to Table programme. This programme was also the source of the pink popping corn seed that will be distributed for growing over summer, again culminating in a island-wide ‘pop-a-thon’ in autumn.

A primary focus of the Kai for Community programme is to excite and support families to grow food at home, fostering the green hearts and fingers of young children. Both Spring into Kōanga events have been generously supported by the Waiheke Local Board and are part of the Waiheke Island Climate Action plan.

The relationship we have with the land we live on, the food we grow and eat and each other are the cornerstones of wellbeing. Celebrating our seasons brings these three important things together and helps create healthy and happy hapori (communities).


Tanya Batt is a word warbler and seed sower living on Waiheke Island. Her two passions – storytelling and gardening – have found a happy union in the work she does as a storytelling gardener at a local school and through her role as creative director of the Once Upon an Island Charitable Trust’s Kai for Community (KFC) projects.

www.imagined-worlds.net

ABOVE: Tanya Batt with Chinese cabbage

Shai Magic

Raglan organic grower, compost maker, gardening educator and permaculture landscape designer Shai Brod shares his compost-making and spring gardening tips with Mynda Mansfield.  

Shai Brod

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Mynda Mansfield is a writer and long-time organic gardener who lives in Raglan. She runs a homeschool group for 12 children using Waldorf education principles, and has published a book called A Eurythmy Teacher’s Handbook.

www.myndamansfield.com