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PODCAST

White Strawberries: Gardening for Wellness & Joy

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 and podcaster.Each episode explores how growing and eating nutrient-dense, foods—from polyphenol-rich plants to adaptogenic herbs like ashwagandha—supports vitality and a joyful, vibrant life. I cover garden design, soil health, mushrooms, animal integration, and seasonal growing insights. I am a self confessed lazy gardener, who aims to do things

leisure home & garden

All Episodes

27:43

Unlocking Seeds: Soaking, Sprouting & Seed Power

White Strawberries: Gardening for Wellness & Joy ·

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 |...

White Strawberries: Gardening for Wellness & Joy ·

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 ...

en-nz

31:26

Blue Zones: Can Gardening Help You Live Longer?

White Strawberries: Gardening for Wellness & Joy ·

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 &...

White Strawberries: Gardening for Wellness & Joy ·

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 |...

White Strawberries: Gardening for Wellness & Joy ·

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...

White Strawberries: Gardening for Wellness & Joy ·

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...

White Strawberries: Gardening for Wellness & Joy ·

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...

White Strawberries: Gardening for Wellness & Joy ·

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...

White Strawberries: Gardening for Wellness & Joy ·

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 |...

White Strawberries: Gardening for Wellness & Joy ·

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...

White Strawberries: Gardening for Wellness & Joy ·

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

White Strawberries: Gardening for Wellness & Joy ·

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 |...

White Strawberries: Gardening for Wellness & Joy ·

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...

White Strawberries: Gardening for Wellness & Joy ·

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

White Strawberries: Gardening for Wellness & Joy ·

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:

en-nz

19:33

Asexual Propagation: Beginner’s Overview of How to...

White Strawberries: Gardening for Wellness & Joy ·

2025/11/05

In this episode we’re diving into asexual propagation: making clones of a plant we want. For beginners! There are more ways, but these are the easiest!! AKA- Why My Baby Strawberries are Yucky. AKA- How to steal plants. Think of it as taking the complete DNA of a plant you love and bringing it home to grow in your garden. I cover: 🌱 Root cuttings – the basics, tips, and tricks for plants like comfrey that practically clone themselves. 🌱 Cuttings – how to take branch ...

en-nz

12:01

DIY Electrolytes: Turning Garden Surplus into...

White Strawberries: Gardening for Wellness & Joy ·

2025/10/28

This week on White Strawberries, we’re talking about DIY electrolytes — making your own hydration mix right from the kitchen (and garden). Whether you’re in autumn apple season in the Northern Hemisphere or heading into long, sunny days here in New Zealand, this episode shows you how to turn fruit surplus into clean, functional hydration — without the bright blue sports drinks or artificial sweeteners. I share how a 12-hour adventure race taught me the importance of electrolytes, what I learn...

en-nz

25:48

Help! My Garden Isn’t Thriving | Mastering the Garden

White Strawberries: Gardening for Wellness & Joy ·

2025/10/22

🌱 In this episode, I’m tackling a problem I hear all the time — what to do when your garden isn’t thriving. Maybe your garden used to be amazing, but now your plants are struggling. Maybe you are hesitant to continue to purchase soil and your plants aren't thriving. Maybe your potting mix has released all it's fertiliser, or maybe you're starting from scratch! Leaves are pale, flowers are sparse, and growth is slow. I’ll walk you through practical ways to fix infertile garden soil...

en-nz

32:05

Mulch and Ground Covers| Mastering the Garden

White Strawberries: Gardening for Wellness & Joy ·

2025/10/14

🌱 In this episode, I explore something that’s been top of mind lately — ground covers. Ground covers form one of the eight layers of a forest and play a vital role in any thriving garden, orchard, or food forest. They’re not just about filling space — they’re about protecting, nourishing, and bringing life to your soil. I’ll chat about: 🌾 Why we need to mulch our soil 🧹 How to clear the space first 💚 Why living mulches (aka ground covers) are so awesome 🌿 What to consi...

en-nz

15:40

WWOOFing! Organic Farm Work Exchange | Sparking Joy

White Strawberries: Gardening for Wellness & Joy ·

2025/10/07

🌍 In this episode, I’ve just returned from WWOOFing — and I have a lot of feedback to share! What exactly is WWOOFing? Is it for you? And how can you make sure you find the right host before you pack your bags and head off to dig, plant, and learn? I’ll chat about: 🌾 What WWOOFing really is 💬 The questions to ask before joining a host 🧭 How to filter out good hosts 🪴 Why getting clear on your expectations before you go makes all the difference 💪 What my experience was...

en-nz

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