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Feijoas top view cut and uncut

Fantastic feijoas

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As the air cools and the leaves begin to turn, a familiar scent signals the arrival of one of New Zealand’s most iconic seasonal fruits, the feijoa.

With its unmistakable perfume and tangy-sweet flavour, the feijoa is more than just a garden staple, writes Paula Sharp; it’s 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 (Feijoa sellowiana, formerly Acca sellowiana) are native to the highlands of southern Brazil, Paraguay, Uruguay, and northern Argentina.

They were introduced to Aotearoa New Zealand in the early twentieth century and quickly found a natural home in our temperate climate.

Over time, feijoas have become so embedded in New Zealand life that many people assume they are native. They are in the myrtle family – along with pōhutukawa and rata, whose flowers are similar.

From schoolyard swaps to overfilled buckets left at the gate, feijoa season is a community event.

Photo: Theresa Sjoquist


Nutritional benefits


Feijoas may be small, but they pack a big nutritional punch. They are particularly rich in vitamin C, supporting immune function as we head into the cooler months, exactly when many people begin to feel run down.

They are also high in dietary fibre, especially soluble fibre, which helps nourish beneficial gut bacteria and support digestion. For people navigating bloating, sluggish digestion, or changing hormones, this kind of gentle, food-first support can be incredibly powerful.

Feijoas contain antioxidants such as polyphenols, helping to reduce inflammation and protect cells from oxidative stress. They also provide potassium, supporting heart health and fluid balance

Interestingly, feijoas contain natural compounds that may support mood and calm the nervous system, perhaps part of the reason they feel so comforting to eat.

Autumn is a natural time to reset. If your energy feels low, digestion is off, or hormones are shifting, small changes using seasonal food, like feijoas can make a real difference. For personalised, practical support, visit www.paulasharpnutrition.com or email paulasharp31@icloud.com.


Growing feijoas at home

Feijoa trees are well suited to organic growing and are relatively low maintenance, making them ideal for home gardens. They thrive in full sun and well-drained soil and are hardy once established.

For the best fruit production, plant two varieties to encourage cross-pollination. Varieties such as Apollo, Unique, and Kaiteri perform well across many regions of New Zealand.

Feijoas benefit from regular watering during dry periods and a layer of organic mulch to retain moisture and support soil health. Feeding with compost or organic fertiliser in spring will encourage strong growth and fruiting.

One of the joys of feijoas is that the fruit drops when ripe, no picking required. Simply gather them from the ground each day during the season. Just be quick, as birds and insects love them too.

Photo: Philippa Jamieson


Reducing waste, embracing abundance

Feijoa season often brings abundance; healthy trees can be BIG and therefore the harvest is vast. Rather than letting the fruit go to waste, this is a perfect opportunity to preserve, share, and get creative in the kitchen. Feijoas freeze well (simply scoop out the flesh), making them an easy addition to smoothies, baking, or desserts through the winter.

Simple feijoa recipes


Feijoa & ginger compote


.Fabulous for breakfast, dessert or a snack. Serves 2.

Ingredients

  • 10–12 ripe feijoas
  • 2 tbsp honey or maple syrup
  • 1 tsp freshly grated ginger
  • juice of ½ lemon
  • splash of water

Method

  1. Scoop out the feijoa and place in a saucepan with the honey, ginger, lemon juice, and water.
  2. Gently simmer for 10–15 minutes until soft and fragrant.
  3. Allow to cool slightly before serving.
  4. Serve with: Greek yoghurt, porridge, or over pancakes. Stores well in the fridge.


Feijoa crumble


Filling

  • 12–15 feijoas, scooped
  • 1 apple, grated
  • 1 tbsp honey or a handful of raisins
  • 1 tsp cinnamon


Topping

  • 1 cup rolled oats
  • ½ cup almond meal
  • 2 tbsp coconut oil (melted)
  • 2 tbsp maple syrup


Method

  1. Preheat oven to 180°C.
  2. Combine filling ingredients and place in a baking dish.
  3. Mix topping ingredients until crumbly and sprinkle over the fruit.
  4. Bake for 25–30 minutes until golden.
  5. Serve with yoghurt or cream.

Want more seasonal nutrition inspiration?

I’m Paula Sharp, nutritional therapist and founder of Paula Sharp Nutrition, supporting women to nourish their health with sustainable food and mindset habits.

If you’d like seasonal recipes, practical nutrition tips and evidence-based wellness insights delivered straight to your inbox, I’d love you to join my newsletter. Sign up at: www.paulasharpnutrition.com

Photo at top of article: Kamran Aydinov, Freepik

Passionfruit: Small fruit, big benefits

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Wrinkled on the outside, vibrant and jewel-like inside, passionfruit is one of New Zealand’s 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 today’s busy world.

Choosing and using passionfruit

Ripe passionfruit should feel heavy for their size with wrinkled skin – 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
  • ½ 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 1–2 passionfruit
  • ½ cup unsweetened Greek or coconut yoghurt
  • 1 tsp olive oil
  • pinch of sea salt

Method

  1. Whisk all ingredients until smooth.
  2. 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. It’s often used as part of a bedtime routine or during heightened stress.

NB. While considered safe, it’s not recommended during pregnancy, and anyone on sedative medication should seek professional guidance before use.

How to make passionflower tea

  1. Place 1 teaspoon dried organic passionflower (leaf and flower) in a teapot or infuser. Pour over a cup of ‘near to’ boiling water.
  2. Cover and steep for 5–10 minutes. (The longer it’s left, the stronger the flavour and herbal properties. As a sleep aid, steep for 10 minutes or more).
  3. Strain and enjoy warm.

Ideally, for sleep support, drink 30–60 minutes before bed. For daytime calm, enjoy mid-afternoon.

Photo: CollectingPixels / Pixabay

Want more seasonal nutrition inspiration?

I’m Paula Sharp, nutritional therapist and founder of Paula Sharp Nutrition, supporting women to nourish their health with sustainable food and mindset habits.

If you’d like seasonal recipes, practical nutrition tips and evidence-based wellness insights delivered straight to your inbox, I’d love you to join my newsletter. Sign up at: www.paulasharpnutrition.com

Photo at top of article: Michael Kucharski / Unsplash

Summer’s juiciest hydrator

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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 

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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.

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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

Sopa de Tortilla – Tortilla Soup

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by Daniella Guevara Muñoz 

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 Popular’s menu for years. Whenever we take it off, we get complaints. So it stays on.

Images and text from Provecho: Real Mexican Food at Home by Daniella Guevara Muñoz, 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 – 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
  • 1½ brown onions, cut into chunks
  • 700 g (1 lb 9 oz) ripe tomatoes
  • ½ 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 (¾ 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 (3½ oz) chicharrón or pork crackling (omit for vegetarian)
  • 100 ml (3½ 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 – it shouldn’t 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 (1⁄4 inch) wide strips.

Pour the vegetable oil into a small saucepan and heat to about 180°C (350°F). 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 – don’t let the chilli burn, this happens in about 5–10 seconds – then place on paper towel to drain.

In the same oil, fry the tortilla strips until crispy, about 3 minutes – these won’t 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, chicharrón, 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)
  • ¼ teaspoon table salt (optional)
  • about 375 ml (1½ 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 it’s 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-Doh– 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 medium– 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 1–2 mm (1⁄16 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 30–60 seconds until the edge curls up slightly. Flip with a spatula and cook the other side for about 60 seconds, then flip again – if all goes well, it will puff up on the last flip.

(Tip: Don’t 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.

Basket of cherries

Cherries on top

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A nutritional powerhouse wrapped in summer sweetness

There’s a moment each summer in New Zealand when the fruit bowls shift – apples and pears take a step back, and cherries step into the spotlight. Their glossy skins, deep ruby tones, and tart sweetness signal summer days. For growers, cherries are a labour of love. For eaters – especially those who value organic, seasonal produce – they’re a small but mighty gift from the orchard, and one of the most nutrient-dense fruits of the season.

Nutritional therapist Paula Sharp shares her nutritional knowledge and two delicious recipes.

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

The New Zealand cherry landscape

Cherries thrive where winters are cold, summers are dry, and the soil drains freely – in my mind making Central Otago the undisputed cherry heartland of New Zealand. The region’s sharp seasonal contrasts enhance flavour development, producing cherries that are firm, intensely sweet, and wonderfully aromatic.

Smaller organic orchards in Hawke’s Bay, Canterbury and Marlborough also contribute to the national harvest, though cherries remain one of the more climate-sensitive crops. A single late frost or a burst of heavy rain near harvesting can have consequences for the whole orchard. This vulnerability is part of what makes cherries precious – and why many organic growers invest heavily in soil health, biodiversity, and regenerative practices to increase resilience.

A nutritional deep dive

While they may be small, cherries offer a remarkably wide spectrum of nutrients and plant compounds. Their benefits go far beyond their sweetness:

1. Anthocyanins: Plant Power

The deep red-purple pigments in cherries come from anthocyanins – a group of antioxidants linked with reduced inflammation, improved circulation, and even enhanced brain health. These compounds help protect the fruit from UV stress and heat, and offer similar protective benefits in the human body.

Anthocyanins can also support cardiovascular health by improving blood vessel elasticity and lowering oxidative stress.

2. Natural melatonin for better sleep

Cherries, particularly tart varieties, contain natural melatonin – the hormone that helps regulate sleep-wake cycles. While New Zealand grows mostly sweet cherries, these still contain small but meaningful amounts of melatonin alongside tryptophan and serotonin precursors. For those who struggle with disrupted summer sleep, incorporating cherries into afternoon snacks or evening desserts can be delicious and supportive.

Photo: Hasmik Ghazaryan Olson, Unsplash

3. Joint and muscle support

Organic cherries contain polyphenols that may help reduce exercise-induced muscle soreness and support joint comfort. This is particularly relevant in summer when people are more active (and gardening intensely.)

4. Vitamin C and collagen support

A single cup of fresh cherries delivers a generous dose of vitamin C, which is essential for immune health and collagen production. This supports skin vitality, ideal in summer.

5. Gut health benefits

Cherries contain soluble and insoluble fibre, supporting healthy digestion and stable blood sugar levels. Their polyphenols also act as prebiotics, feeding beneficial gut bacteria. For those eating more meaty barbecues, fast food, or rich festive meals, this gentle fibre boost can be a digestively welcome.

The organic advantage

Organic cherry orchards often prioritise biodiversity, soil biology, compost-based nutrition, and minimal intervention. The result? Fruit that may contain slightly higher levels of certain antioxidants. Organic growing also avoids synthetic pesticides, reducing the chemical load on both the environment and humans; this is significant for cherries as they are eaten whole, skin-on, and often in generous handfuls.

Make the most of the short season

With New Zealand’s cherry season lasting only a few weeks, from mid-December into early January, savouring them becomes a practice in seasonal appreciation.

  • Buying: Look for taut skin, deep colour and bright stems.
  • Storing: Keep unwashed in the fridge to maximise freshness.
  • Eating: Enjoy fresh, bake into summer desserts, pit and freeze for smoothies, or simmer into compotes for yoghurt and porridge.

Cherries highlight how good nutrition isn’t just about nutrients, it’s also about flavour, freshness, and eating in step with the seasons.

Great varieties for home growers

If you’re planting your own cherry tree, especially in regions with few frosts or higher humidity, these varieties offer the best blend of productivity, flavour, and lower maintenance:

  • Stella: The classic home-garden choice. Self-fertile, productive, and forgiving. Good-sized fruit with excellent sweetness and a reliable crop most years.
  • Lapins: Great for gardeners who want larger fruit and strong disease resistance. Also self-fertile, which simplifies orchard planning. Handles variable weather better than many other cultivars.
  • Sweetheart: Perfect for those who want cherries later in the season. Upright growth makes it easier to manage in smaller gardens, and fruit holds well on the tree.
  • Compact or Dwarf Varieties: Increasingly available in New Zealand nurseries, and ideal for urban gardens or smaller spaces. Look for dwarf forms of Stella or Lapins where offered.

Seasonal cherry recipes

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

Fresh cherry, rocket & almond salad  

A bright, summery salad, perfect for Christmas hosting.

Serves: 4 | Prep time: 10 minutes

Ingredients

  • 2 cups fresh cherries, pitted and halved
  • 3 large handfuls rocket (or mixed baby greens)
  • ½ cup sliced almonds, lightly toasted
  • 80g soft goat cheese or feta, crumbled
  • 1 small red onion, very thinly sliced
  • A handful of fresh mint leaves, torn

Dressing

  • 2 tbsp extra-virgin olive oil
  • 1 tbsp balsamic vinegar (or cherry vinegar if you have it)
  • 1 tsp runny honey
  • Pinch of sea salt and cracked pepper

Method

  1. Whisk dressing ingredients together.
  2. In a serving bowl, layer rocket, cherries, onion, almonds and mint. 
  3. Drizzle with dressing and gently toss.
  4. Top with goat’s cheese and serve immediately.

Photo: Conger Design, Pixabay

Warm spiced cherry compote

Fabulous with yoghurt, porridge, pancakes or as a dessert topping. This compote freezes well.

Serves: 4 | Prep time: 5 minutes | Cook time: 10 minutes

Ingredients

  • 3 cups fresh (or frozen) cherries, pitted
  • 2 tbsp water
  • 1 tbsp maple syrup or honey (optional)
  • ½ tsp cinnamon
  • ¼ tsp vanilla extract
  • 1 tsp lemon zest
  • Small pinch of ground cloves (optional – very Christmassy)

Method

  1. Add cherries and water to a small saucepan.  Bring to a gentle simmer. 
  2. Stir in maple syrup/honey, cinnamon, vanilla, lemon zest and cloves. 
  3. Continue to simmer until cherries soften and release their juices (approximately 8-10 minutes).
  4. Serve warm or cold. Refrigerate for up to four days.

Photo: Marcie Bidou, Flavor the Moments

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: Oliver Hale, Unsplash

Strawberries: Sweet, sustainable, and full of summer joy

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Few fruits capture the feeling of summer like strawberries. Their vibrant red colour, delicate fragrance, and juicy sweetness make them one of our favourite seasonal fruits. In New Zealand, the strawberry season runs from September to April, with the peak harvest in November and December, filling gardens and markets with the scent of sunshine.

Beyond their taste and beauty, strawberries have a rich history, impressive nutrition profile, and are easy to grow, as nutritional therapist Paula Sharp writes.

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

A brief history of strawberries

The Romans enjoyed strawberries as food and medicine, using them to calm inflammation and aid digestion. By the Middle Ages in Europe, they had become a symbol of purity and perfection – carved into churches and served at banquets.The modern strawberry, Fragaria × ananassa, has its roots in eighteenth century France, where two wild species – the small, flavourful North American Fragaria virginiana and the larger Chilean Fragaria chiloensis – accidentally cross-pollinated. The result was the plump, fragrant berry we know today.

Early European settlers brought strawberries to New Zealand, where the climate and soil suited them beautifully. Today, areas like Waikato, Auckland, and the Bay of Plenty are famous for their fields of the fruit, yet nothing compares to growing your own and tasting the sweetness straight from the plant.

Why grow spray-free or organic?

Strawberries are one of the most heavily sprayed crops worldwide. Their thin skin and low-growing habit make them vulnerable to pests and fungal diseases, but chemicals aren’t the only – or best – solution. Growing your own spray-free or organically means your berries are free from synthetic residues, and you’re supporting soil health, pollinators, and biodiversity.

Healthy soil grows healthier plants — and better-tasting fruit. Strawberries grown naturally have a more intense aroma, deeper flavour, and higher nutrient levels than their conventionally farmed counterparts.

How to grow strawberries naturally

Strawberries thrive in full sun and free-draining soil rich in compost. They do well in raised beds, containers, or hanging baskets — perfect for small gardens or patios.

The best time to plant strawberries in Aotearoa New Zealand is from late autumn through early spring, when the soil is still workable but not too cold.

In warmer regions like Auckland, Bay of Plenty, and Northland, ideally plant May to July so the young plants can establish roots before flowering. In cooler areas like Canterbury and Otago, plant a little later, July to October, once frosts ease.

Photo: Katharina N, Pixabay

Growing tips

  • Enrich the soil: Mix in well-rotted compost before planting.
  • Mulch: Use straw, pine needles, or pea straw to keep fruit clean and weeds down.
  • Eggshells: Crushed eggshells deter slugs and snails while adding calcium to the soil.
  • Feed regularly: Water fortnightly with liquid seaweed or compost tea for strong growth.
  • Netting: Protect fruit from birds using fine mesh secured tightly to avoid trapping wildlife.
  • Remove the first flowers after planting to help the plants focus on root growth and strength (for bigger, sweeter berries later in the season.).
  • Renew plants: Replace every three years using healthy runners for new stock.
  • Harvest strawberries when fully red and fragrant (typically begins from November to February, in milder regions fruit can continue into April).
  • Strawberries won’t ripen further once picked.

Nutrition that shines

One cup of strawberries gives your full daily vitamin C needs – excellent for immune support and collagen production. They’re also rich in antioxidants like anthocyanins, which protect against inflammation, and ellagic acid, known for its skin and heart health benefits.

Their natural sweetness satisfies sugar cravings while supporting blood sugar balance thanks to fibre and water content. Folate, manganese, and potassium round out their nutrient profile, helping energy and mood stay steady through the warmer months.

Eat them fresh, blend them into smoothies, toss into salads, or make into compotes and desserts – strawberries are as versatile as they are delicious.

A fruit worth growing

Homegrown strawberries are one of life’s simple pleasures. I call them nature’s lollies – sweet, sun-warmed, and full of vitality.

By choosing to grow spray-free or organic, you’re nourishing your body and caring for the land. Each bite is a reminder that good food, good soil, and good health are deeply connected.

Seasonal strawberry recipes

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

Strawberry & basil balsamic salad  

Light and fragrant. Serves 2–3.

Ingredients

  • 2 cups fresh strawberries, halved
  • 1 small ball mozzarella (about 100 g), torn
  • 1 handful basil leaves
  • 1 tbsp extra virgin olive oil
  • 1 tsp balsamic vinegar or glaze
  • Pinch of sea salt and black pepper

Method

  1. Arrange strawberries, mozzarella, and basil on a platter.
  2. Drizzle with olive oil and balsamic vinegar.
  3. Season lightly and serve immediately.

Photo: May Zhu, Pinterest

Strawberry chia breakfast pots

A light make-ahead breakfast or snack. Makes 2 servings.

Ingredients

  • 1 cup fresh strawberries, chopped
  • 1 cup milk of choice (almond, oat or dairy)
  • 3 tbsp chia seeds
  • 1 tsp maple syrup or honey
  • ½ tsp vanilla extract

Optional: Greek yoghurt and extra strawberries for topping

Method

  1. Blend half the strawberries with milk, sweetener, and vanilla.
  2. Stir in chia seeds and remaining strawberries.
  3. Pour into two jars, stir after 10 minutes, then refrigerate overnight.
  4. Top with yoghurt and extra berries before serving.

Photo: Freepik

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: Oliver Hale, Unsplash

Asparagus in season: From garden to table

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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

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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!

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A champion winter vegetable 

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

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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.