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PODCAST

Gardening for Wellness & Joy: White Strawberries

Samantha Penman

Welcome to White Strawberries, where gardening, permaculture, and sustainable living nourish body, and spirit and the planet. I’m Sam—a gardener, mum, educator and podcaster.This is my passion! So, I"m glad you"re here. Each episode explores an aspect of growing and eating nutrient-dense foods and growing flowers for joy.I cover garden design, soil health, mushrooms, animal integration, and seasonal growing insights along side in-kitchen gardening and cut flowers. Because growing biodiversity means

leisure home & garden

All Episodes

18:58

Stop Guessing in the Garden: Simple Tests for Smarter...

Gardening for Wellness & Joy: White Strawberries ·

2026/04/16

Leave a comment! 🌱 Before you plant another single tree, there’s one step that can save you years of frustration: observation. In this Mastering the Garden episode of White Strawberries, I walk you through how to understand your land before you grow — from mapping shade and wind to testing soil, water movement, and frost patterns. Using real examples (including why my mum’s feijoas fruit weeks before mine just 12 minutes away), we explore how small environmental differences shape what

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45:30

Do Fruit Trees Need Pesticides? Rethinking Pest...

Gardening for Wellness & Joy: White Strawberries ·

2026/04/08

Leave a comment!Should we be using pesticides on our fruit trees? And if not… what do we do instead?In this episode of White Strawberries, I’m joined by Matthew Priestley, whose work and thinking around ecological systems challenges and encourages us to rethink how we respond to pests in our orchards🌿We explore what’s really going on when pests and disease show up, and why reaching for sprays might be missing the bigger picture. From airflow (including opening up a “wind tunnel”) to soil health,

en-nz

22:17

Year-Round Fruit: Building Guilds for Continuous...

Gardening for Wellness & Joy: White Strawberries ·

2026/04/01

Leave a comment! Discover how to design a garden that produces fruit all year long using the power of guilds. In this episode of White Strawberries, I dive into the concept of plant guilds—groups of plants, animals, and insects that support one another—and how they can transform your orchard or food forest into a thriving, self-sustaining ecosystem. Learn why harvest gaps happen, even in productive gardens, and how understanding guild relationships ensures consistent yields, healthier plants,...

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15:02

Autumn Garden Planning: What to Sow and How to...

Gardening for Wellness & Joy: White Strawberries ·

2026/03/19

Leave a comment!Autumn is a busy, beautiful season in the garden, and what you plant now will feed you all winter. In this episode of White Strawberries, I share practical tips for creating a winter garden that thrives in a temperate climate. 🥕🌸Whether you’re gardening for wellness, flavor, or sustainability, this episode gives you actionable ideas to set your winter garden up for success.What You’ll Discover:The two essential rules for a successful winter garden: timing and plant hardinessHow to

en-nz

26:25

Ferment Your Harvest: Simple Ways to Transform Fruits...

Gardening for Wellness & Joy: White Strawberries ·

2026/03/13

Leave a comment!In this episode Maria- kitchen gardening pro- and Sam explore the magic of fermentation and how it can transform your kitchen and your health. From homemade apple cider vinegar to quick kefir ferments, Maria shares her practical tips for beginners and seasoned gardeners alike. We dive into the science behind fermentation, how to safely use homegrown or supermarket apples, and ways to preserve and enjoy vegetables and fruits year-round.Whether you want to improve gut health, reduce

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27:43

Unlocking Seeds: Soaking, Sprouting & Seed Power

Gardening for Wellness & Joy: White Strawberries ·

2026/03/05

Leave a comment!Sprouting and soaking might be some of the simplest — and most forgotten — kitchen skills we have 🌱In this conversation, I sit down with my dear friend Maria to chew the fat (and the nut!) on soaking grains, sprouting seeds, activating nuts, and why our ancestors prepared food this way for thousands of years.We explore antinutrients, phytic acid, lectins, and why traditional preparation methods can improve digestibility and nutrient bioavailability. From broccoli sprouts and

en-nz

36:14

Longevity Foods: Grow What Fuels Brian Johnson |...

Gardening for Wellness & Joy: White Strawberries ·

2026/02/26

Leave a comment! 🌱 In this episode we explore how the diet and wellness practices of Brian Johnson — who aims to optimise health and longevity — intersect with what we can grow in our own gardens. From legumes to berries, brassicas to nuts, Sam breaks down practical tips for growing for longevity. Discover what’s feasible in your garden, when to plant, and how to save seeds, all inspired by Johnson’s “don’t die” food guide and anti-aging meals. What You’ll Discover The kinds of ...

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31:26

Blue Zones: Can Gardening Help You Live Longer?

Gardening for Wellness & Joy: White Strawberries ·

2026/02/20

Leave a comment!💚The waitlist is open: Find Information on the Grounded Course hereA friend once asked me how I could justify spending 10 hours a week in the garden.That question stuck with me.In this episode of White Strawberries, I explore the research behind the Blue Zones — the regions identified by Dan Buettner where people live the longest, healthiest lives — and filter those findings through the lens of gardening.This isn’t a double-blind clinical trial. But it is a fascinating look at

en-nz

25:22

How I Saved My Garden from Summer Storms, Flooding &...

Gardening for Wellness & Joy: White Strawberries ·

2026/02/04

Leave a comment!This summer has been brutal for gardeners — relentless rain, flooding, fallen trees, fungal disease, and damaging winds arriving right in the middle of the growing season.I want to share with you five practical techniques that genuinely saved my garden during extreme summer weather. These aren’t idealised systems or expensive upgrades — they’re real-world responses to waterlogged soil, wind stress, and disease pressure in a changing climate.This is about observing your space

en-nz

22:17

Why Raised Veggie Beds Burn Out Beginner Gardeners |...

Gardening for Wellness & Joy: White Strawberries ·

2026/01/29

Leave a comment!Annual raised beds often feel productive at first… and then stop thriving. We talk about the hidden workload of annuals, why potting mixes run out of nutrients, add toxicity to our soil and how lack of biodiversity can lead to pests and frustration.This isn’t an anti–raised bed rant. There are things they do well. But if you’ve ever felt like you’re doing “everything right” and your garden still isn’t feeding you — this episode will help you understand why, and what small shifts

en-nz

28:34

Down with AI gardens & Up with Real Life! Why...

Gardening for Wellness & Joy: White Strawberries ·

2026/01/15

Leave a comment! There’s no shortage of gardening advice online — but more information isn’t making us better gardeners. In fact, it’s often doing the opposite. In this Mastering the Garden episode of White Strawberries, Sam explores why overwhelm, comparison, and perfectly curated (often fake AI rubbish) can quietly drain our confidence and joy. If you’ve ever felt like you’re “doing it wrong” despite knowing so much, this episode is for you. This is a conversation about community over conte...

en-nz

15:58

Garden Goal Setting like a pro: Less Hustle, more Joy...

Gardening for Wellness & Joy: White Strawberries ·

2026/01/06

Leave a comment! Creating garden goals that bring you joy, wellness, and sustainability in 2026—without getting caught in the “more, more, more” trap! I guide you through a simple four-question exercise to set achievable garden intentions: Choosing two new plants to try this yearMaking your garden easier and more sustainableShifting your mindset to let go of what doesn’t serve youTackling that one task you’ve been putting off, in a way that’s funLet's do it together! I'll share my goals and l...

en-nz

22:54

Annuals Beyond the Supermarket: What to Grow Instead...

Gardening for Wellness & Joy: White Strawberries ·

2026/01/02

Leave a comment! Supermarkets love annual crops — but only a very narrow version of them. In this Sparking Joy episode of White Strawberries, I explore annual vegetables and fruits you’ll almost never see on supermarket shelves — not because they’re inferior!! We talk about why supermarket produce is bred for transport, uniformity, and shelf life — and what gets lost along the way: flavour, phytonutrients, biodiversity, and joy. From purple tomatoes and unusual potatoes to heirloom beans, pea...

en-nz

30:46

More Perennials, Less Hustle: Gardening Beyond the...

Gardening for Wellness & Joy: White Strawberries ·

2025/12/24

Leave a comment! Next summer, I’m choosing a quieter, more generous way of gardening — more perennials, less hustle. In this Sparking Joy episode of White Strawberries, I reflect on why perennial plants suit real life so much better than annual-heavy gardens, especially when you’re a parent, a busy human, or simply someone who wants joy without burnout. We explore what makes a plant perennial, why supermarkets shape such a narrow food system, and how home gardeners have the freedom to grow so...

en-nz

12:47

Poo Power: Gentle Fertilisers for Better Soil |...

Gardening for Wellness & Joy: White Strawberries ·

2025/12/16

Leave a comment! Discover the gentle power of manure in your garden! In this episode, Sam dives into ruminant manure, vermicompost tea, and worm juice, showing how these natural fertilizers can improve soil health, boost nutrient uptake, and make your plants thrive. Learn practical tips for safe application, the science behind soil-building benefits, and how to make the most of your compost and worm farm. 🌱 What You’ll Discover: Why ruminant manure (cow, sheep, alpaca) is safe and

en-nz

40:06

Pesticides Uncovered: How to Eat Safer | With Alison...

Gardening for Wellness & Joy: White Strawberries ·

2025/12/10

Leave a comment! Guest: Alison White, Co-convenor of the Safe Food Campaign In this episode, I sit down with Alison White, the woman behind New Zealand’s version of the Dirty Dozen list — a ranking of the most pesticide-contaminated foods available on our shelves. Alison has a Master’s in Public Health, is a lifetime member of the Soil & Health Association, and co-convenes the Safe Food Campaign. Together, we unpack: How the Dirty Dozen is created and what makes NZ’s version uniqueWhy gra...

en-nz

25:29

The Secret to Thriving Roses | Spark Joy

Gardening for Wellness & Joy: White Strawberries ·

2025/12/03

Leave a comment! 🌹 Welcome to White Strawberries, your go-to podcast for effortless, joyful, and sustainable gardening. In this episode, I dive into why my roses are thriving without sprays, how biodiversity supports healthy plants, and how to make your own rosewater and tea from fragrant blooms. What you’ll discover in this episode: Common rose pests and how nature balances them.How planting a diverse garden supports predatory insects like ladybugs and praying mantises.Companion plants that

en-nz

32:47

Feed Us with Trees: Nuts and the Future of Food |...

Gardening for Wellness & Joy: White Strawberries ·

2025/11/25

Could the future of food be rooted in trees, not annual grains? In this episode of White Strawberries, I’m joined by journalist and NPR reporter Elspeth Hay, author of the hopeful manifesto Feed Us with Trees: Nuts and Future of Food. Her work uncovers a surprising truth: for thousands of years, humans relied on perennial nut trees—oaks, chestnuts, hazelnuts—as our main sources of flour, oils, and everyday staple foods. At a time when the majority of the world’s calories co...

en-nz

31:14

A Newbies Guide to Genetic Engineering and NZ Law...

Gardening for Wellness & Joy: White Strawberries ·

2025/11/19

I’m not usually a political person, but sometimes a little adulting is needed. And I think it’s important that everyday Kiwis actually know what’s happening in our food system. In this episode, I sit down with Callum from GE Honesty to unpack the basics of genetic engineering, gene editing, and what these proposed changes, that are currently with parliament, could mean for New Zealand farmers, gardeners, and the nutrient density of our food. Whether you’re new to the GE conversation, a home...

en-nz

19:11

Sunflowers: 6 Reasons to Grow them | Sparking Joy

Gardening for Wellness & Joy: White Strawberries ·

2025/11/12

🌻 How cool are sunflowers? In this Sparking Joy episode of White Strawberries, we explore everything there is to love about sunflowers — their ancient history, mythological roots, and the many ways they bring life (and light!) to your garden. From Greek mythology’s Helios and the sunflower nymph, to modern uses like phytoremediation — where sunflowers help clean toxins from the soil after disasters like Chernobyl and Fukushima — these plants are true multitaskers. We also dive into how to:

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