Posts

Summer’s juiciest hydrator 

/in , ,

The watermelon

Few foods say ‘New Zealand summer’ quite like watermelon. Crisp, refreshing and naturally sweet, the watermelon is more than a picnic staple: it’s 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 summer’s most supportive seasonal foods, as Paula Sharp writes.  

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

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 – IBS): Watermelon’s fructose content can cause bloating. Individual tolerance varies, so listening to your body is key. 

Nature’s timing

For me, eating watermelon is a reminder of nature’s 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 
  • ½ 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 ½ 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

Paula Sharp is a nutritional therapist based in Whakatāne, 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 Paula’s Sharp Bite newsletter at www.paulasharpnutrition.com.

Photo at top of article: 1179 Design, Pixabay

Small, sweet, and mighty 

/in , ,

Nourishing new potatoes

Nutritional therapist Paula Sharp enthuses about the nutrition and flavour of the humble potato when in its seasonal ‘new’ 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

There’s something joyful about the arrival of new potatoes. Their appearance marks the shift into early summer — 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: early‐season, delicate, full of flavour, and a perfect fit for our festive tables. 

From an organic perspective, they’re 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? 

‘New’ 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, they’re 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, Hawke’s 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 you’re 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 ‘carb’ category, new potatoes offer considerably more. Because they’re so fresh, they retain a higher proportion of: 

  • Vitamin C – supports immunity, skin repair, and iron absorption. (Vitamin C degrades with heat but, depending on cooking time and method, new potatoes are likely to retain more than stored potatoes.)
  • Potassium – crucial for heart function, nerve signalling, and maintaining healthy blood pressure. 
  • B vitamins – especially B6, essential for hormonal balance, mood regulation, and metabolism. 
  • Dietary fibre (especially when the skin is left on) – 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 — making new potatoes ideal for summer salads and picnic dishes. 

In the kitchen: versatile, quick, and festive

With New Zealand’s 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. 

They’re 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 
  • ¼ cup fresh dill, chopped 
  • ¼ cup parsley, chopped 

Dressing

  • ½ cup whole-egg mayonnaise (or vegan mayo) 
  • 2 Tbsp Greek or coconut yoghurt 
  • zest of 1 lemon 
  • Juice of ½ lemon 
  • 1 tsp Dijon mustard 
  • Sea salt and cracked pepper to taste 

Method

  1. Boil potatoes whole until just tender. Drain and cool slightly.
  2. In a bowl, add frozen edamame beans, cover with boiling water, cover with a lid for approximately 3 minutes.
  3. Slice cooled potatoes into halves or quarters (keep the skin on).
  4. In a large bowl, add potatoes, edamame, spring onions, dill, and parsley. 
  5. Whisk dressing ingredients together. Pour over salad and gently fold to combine.
  6. Refrigerate 30 minutes before serving. 

AUTHOR BIO

Paula Sharp is a nutritional therapist supporting women’s health, digestion, hormones, skin, sleep, and energy through one-to-one consultations via Zoom. She’s also a local guest speaker in the Bay of Plenty and regular writer for Organic NZ.

Join Paula’s free newsletter – Sharp Bite – for weekly nutrition tips, seasonal recipes, and mindset inspiration.

Photo at top of article: Alexei_other | Pixabay

Asparagus in season: From garden to table

/in , , ,

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.

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

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

Broccoli: A Winter Hero

/in , ,

As the cold settles into our gardens and kitchens, one green vegetable continues to thrive: broccoli. Nutritional therapist Paula Sharp introduces this winter hero, including gardening tips, recipes and nutritional benefits.

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

This pretty vegetable that looks remarkably like a small shrub has a fascinating history, impressive health credentials and in my opinion a starring role in the winter vegetable patch. Broccoli is more than just a basic side dish; it’s a powerhouse for human health.

From Ancient Rome to Kiwi gardens

Broccoli (Brassica oleracea var. italica) was grown in the Mediterranean over 2000 years ago. It was developed by ancient Romans from wild cabbage, and its name comes from the Italian broccolo, meaning ‘flowering crest of a cabbage’ (broccoli is the plural). Broccoli belongs to the nutrient-rich Brassica family, along with cauliflower, kale, Brussels sprouts and cabbage.

Broccoli made its way through Europe and into our kitchens much later, and today it is a staple in many New Zealand gardens, especially in winter. This cool-season crop doesn’t just survive frosts; it thrives in them.

Broccoli plants growing in a raised bed. Photo: Rachael & Zane Ross / Flickr CC BY-NC-SA 2.0

Growing broccoli

Broccoli loves cool, crisp conditions, making it ideal for late autumn and winter planting in New Zealand.

Sow seeds or transplant seedlings from mid-autumn, and you’ll be harvesting heads from June through to September, with August being a prime time in many regions.

You can still sow seeds or transplant seedlings in August or early September. Plug plants will also continue to thrive particularly in cooler areas or a chilly spring.

For best growth:

  • Plant in full sun
  • Use well-drained, compost-rich soil
  • Keep soil moist but not soggy
  • Space plants well to allow airflow and strong head formation

Photo: Gretta Hoffman, Pexels

You’ll know it’s ready to harvest when the central head is tight, deep green, and about the size of a fist. Cut just above the first set of leaves. Many varieties produce smaller side shoots after the main head is removed, giving you bonus crops well into spring.

Broccoli’s nutritional benefits

Broccoli truly earns its superfood status. Packed with vitamin C, fibre and antioxidants, broccoli is a winter immune-booster. Its compounds – sulforaphane, glucosinolates and indole-3-carbinol – help fight inflammation, support hormone balance and protect against cellular damage.

Key nutrients:

  • Vitamin C – For immune defence, collagen production, and iron absorption
  • Vitamin K – Vital for bone health and blood clotting
  • Folate – Essential for DNA repair and cell growth
  • Potassium and magnesium – Help regulate blood pressure and muscle function
  • Iron – Supports energy and oxygen transport
  • Calcium – Supports bone health

Powerful phytochemicals:

  • Sulforaphane – A compound linked to reduced inflammation, detoxification, and potential cancer-fighting properties
  • Lutein and zeaxanthin – Support healthy vision and protect against eye strain

Photo: Freepik

The best ways to eat broccoli

Different cooking methods impact nutrient availability, so it pays to mix things up:

  • Light steaming helps preserve sulforaphane and vitamin C
  • Roasting enhances flavour but slightly reduces heat-sensitive nutrients like vitamin C
  • Raw broccoli (like in slaws or salads) keeps vitamin C levels high but may cause bloating or discomfort for people with sensitive digestive tracts.
  • Stalks and leaves are edible too: dice them into soups, stir-fries or make vegetable stock for extra fibre and flavour. I sneak these into bolognaise sauces, meat or vegetarian pies and rice dishes (don’t tell my children).
  • NB: Older broccoli stalks or stems can be very fibrous.  If so, peel these before dicing and cooking.

Absorption tips

Pair broccoli with a source of healthy fat (like olive oil, avocado, or tahini) to absorb fat-soluble vitamins like Vitamin K. Combine it with vitamin C-rich foods (like lemon juice or capsicum) to boost plant-based iron absorption.

Why eat in season?

Choosing in-season broccoli means you’re getting it at its freshest, most nutritious, and most affordable. It also supports local growers and reduces the environmental impact of long-haul transport. Whether you grow it yourself or pick it up from your local farmers’ market, broccoli in August is a winter win – it just tastes better.

Purple sprouting broccoli – photo: Conall/Flickr

Broccoli recipes

Here are two easy ways to enjoy broccoli while it’s at its peak.

Lemon and garlic broccoli

Serves 4 as a side dish.

  • Lightly steam florets from a medium head of broccoli for 4–5 minutes.
  • Toss with 2 teaspoons of extra virgin olive oil, 2 cloves of minced garlic, a pinch of flaky sea salt, and a squeeze of fresh lemon juice.

Simple, fresh, and perfect as a side.

Creamy broccoli and pumpkin soup

Serves 4. This makes a beautifully textured soup with the broccoli florets and blended pumpkin.

Ingredients

  • 1 onion
  • 4 cloves garlic
  • 1 large teaspoon olive oil
  • 1 medium pumpkin or large butternut squash
  • 1 large broccoli head
  • 1 litre vegetable stock

Photo: Paula Sharp

Method

  1. Dice the onion and dice or mince the garlic, then sauté in oil.
  2. Cut the pumpkin or squash into cubes.
  3. Chop the broccoli stem (save the florets for later), and simmer with the stock until soft. For a thicker soup, add less liquid. 
  4. Blend until smooth with a stick blender.
  5. Cut the rest of the broccoli into florets and steam them.
  6. Add florets to the soup and season well.
  7. Top with a sprinkle pumpkin seeds and a swirl of Greek yoghurt or coconut cream.

AUTHOR BIO: Paula Sharp is a nutritional therapist working one-to-one via Zoom to support women’s health, restore gut health and digestion, hormonal balance, skin and hair, sleep, shifting weight and health pre- and post-surgery. www.paulasharpnutrition.com

She is also a guest speaker, giving talks to companies on nutrition and mindset. In London she worked in the organic fruit and vegetable industry, and now she is based in Whakatāne, growing her own extensive spray-free garden.

Photo at top of article: Alabama Extension, Wikimedia Commons

Love leeks!

/in , ,

A champion winter vegetable 

Nutritional therapist Paula Sharp loves leeks. Here she introduces this often unsung hero, including gardening tips, recipes and nutritional benefits.

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

Elegant, elongated with a mild onion flavour, leeks are a staple in New Zealand kitchens and gardens throughout winter. The leek is a cultivar of the broadleaf wild leek (Allium ampeloprasum), and is the largest vegetable cousin of garlic, chives, spring onions, onions, and shallots. Leeks are more subtle in taste to their pungent onion relative and add a savoury sweetness to food without overpowering other flavours.

Leeks arrived in New Zealand with settlers from the British Isles. Historically, they were cultivated by ancient Egyptians and were highly prized by the Romans. In Wales, the leek is a national symbol, worn on Saint David’s Day and linked to historic battles and Welsh identity.

Growing leeks

In New Zealand, leeks are sown from early spring and harvested throughout the autumn and winter, with peak availability in June and July. They are well-suited to our cool, moist climates and thrive in loose, fertile soil. The plants take several months to mature and are ready to harvest when they reach 2–3 cm in diameter, although smaller ‘baby leeks’ are also prized for their tenderness. I love to use early, baby leeks interchangeably with late-planted spring onions.

The best growing conditions for leeks include full sun, and rich, well-drained soil with plenty of compost. They require regular watering and benefit from a technique called blanching — mounding soil around the stems to keep them tender and pale. This process not only gives leeks their classic white base but also improves the flavour. To harvest, gently loosen the soil and pull up the plant by the base. Leeks can be stored in the fridge for several weeks, or left in the garden and harvested as needed, even in frosty conditions.

Rows of leeks showing the blanching technique. Image: Mat Reding /Pexels

Health benefits

Leeks pack a punch nutritionally. Nature again provides the right vegetables (and fruits) at the right time of year to support human health. They are dense in fibre, but it’s the sulphuric smell of all alliums where the nutritional magic lies. This distinct smell acts as an insect deterrent while the vegetable is growing and is a delight for the gut microbiome when it’s eaten.

These sulphuric compounds have antibacterial, antifungal and antiviral properties. The rich antioxidants of leeks (polyphenols and kaempferol) are heart-protective and have anti-inflammatory effects. The sulphur compounds (such as allicin) not only support cardiovascular health but also immune function.

Other health benefits of leeks are:

  • Vitamin K – for blood clotting and bone health
  • Vitamin A – supports vision and immune function
  • Vitamin C – helps with collagen formation and immune defence
  • Folate – for cell growth and development
  • Manganese and iron – supports metabolism and red blood cell production
Roasted leeks with vinaigrette – recipe below (Photo: Paula Sharp)

Cooking that maximises nutrition

Most of these nutrients are concentrated in the lower white and light green portions of the leek. The more fibrous darker green tops are great in stocks, soups, or even finely chopped into stir-fries. Cooking leeks lightly — by sautéing, steaming, or slow roasting — preserves their medicinal qualities while softening their texture and enhancing their sweetness.

To maximise iron and vitamin A absorption, pair leeks with a source of vitamin C (like lemon juice or capsicum) or healthy fats such as olive or coconut oil.

Leeks are especially popular and well matched in potato and leek soup, a classic winter delight. Roasted leeks make a fantastic side dish, and combine beautifully with cheese, mustard, and herbs like thyme and tarragon.

Before cooking, always rinse leeks thoroughly. Their layered structure can trap soil and grit, particularly between the white and green sections. Slice them lengthwise and soak in water to remove any debris.

Potato, leek and coconut milk soup

Ingredients

  • 2 tbsp coconut oil or butter
  • 3 leeks, white and light green parts only, sliced
  • 2 garlic cloves, minced
  • 4 medium potatoes, peeled and diced
  • 1.2 litres vegetable or chicken stock
  • Salt and pepper to taste
  • ½ cup coconut milk
  • Chopped parsley to garnish
Image: kaboompics / Pexels

Method

  1. Heat oil in a large pot. Sauté leeks and garlic until soft.
  2. Add potatoes and stock, bring to boil, then simmer for 20–25 minutes.
  3. Blend with a stick blender until smooth, or use a potato masher for a chunkier consistency. 
  4. Stir in coconut milk, season, and garnish with parsley.

Roast leeks and mustard vinaigrette

Roast leeks are a taste sensation and can be a dinner party show stopper.

Ingredients

  • 4 medium leeks, trimmed and halved lengthwise
  • 2 tbsp coconut oil
  • Salt and pepper to taste

For the vinaigrette:

  • 1 tbsp Dijon mustard
  • 1 tbsp red wine vinegar
  • 1 tsp raw honey
  • 3 tbsp olive oil

Lochlan Holding relishing some roasted leeks (Photo: Paula Sharp)

Method

  1. Preheat oven to 180°C fan bake.
  2. Place leeks in a baking dish, with coconut oil, salt, and pepper.
  3. Roast for 20 minutes or until tender.
  4. Whisk mustard, vinegar, honey, and olive oil vinaigrette.
  5. Drizzle over warm leeks before serving.

AUTHOR BIO: Paula Sharp is a nutritional therapist working one-to-one via Zoom to support women’s health, restore gut health and digestion, hormonal balance, skin and hair, sleep, shifting weight and health pre- and post-surgery. www.paulasharpnutrition.com

She is also a guest speaker, giving talks to companies on nutrition and mindset. In London she worked in the organic fruit and vegetable industry, and now she is based in Whakatāne, growing her own extensive spray-free garden.

Healthy weight loss

/in

Diana Noonan discovered a surprising bonus while following a plant-based whole food eating plan – and shares her recipes for wholefood bliss balls and whole grain crackers.

The following is from personal experience, and is not intended as professional dietary advice. This article was first published in Organic NZ Jan/Feb 2021.

Fluctuating weight

When friends I haven’t met for a while fail to recognise me, I try to cover their embarrassment with a joke.

“I should have become a spy,” I laugh. “I have a very unmemorable face!”

But that’s not quite true. The reason they don’t recognise me is that my weight has been forever on the move. And we’re not just talking by a few hundred grams. For as long as I can remember, and despite being vegetarian since I was a teen, latterly a vegan, and having at least 30 minutes of exercise daily, I’ve struggled to keep within a healthy body mass index (BMI) as prescribed by the New Zealand Ministry of Health.

Instead, as someone who found it impossible to stop at just ‘one’ of anything sweet or refined, I’ve been either collecting the kilos, or in the throes of a restrictive diet. From Weight Watchers to Dukan, and the Mediterranean to the raw-food diet, I’ve tried them all. What’s more, they’ve almost always worked. But then, as soon as goal weight was reached, and everyday eating cut back in, I was back to square one.

The plant-based whole food pantry – let the eating begin! Photos: Diana Noonan

The following content is only available to logged-in members. Join us to gain access to a wide range of content.

Diana Noonan is a Catlins-based writer and organic gardener who enjoys eating what she grows.