Gardening for Wellness & Joy: White Strawberries

Samantha Penman
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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 everything grows better. I am a self confessed lazy gardener, who aims to do things efficiently with max returns.  🌱 Whether you’re a beginner or an experienced gardener, I hope you'll join me each week.  🌱 Let's connect on Instagram: @whitestrawberriespodcast 📘 Join the conversation on Facebook: White Strawberries Podcast

  1. APR 29

    Hey! You missed an episode Sam! Behind the Podcast

    Leave a comment! Sam missed an episode! Why? Taking time to pause, reflect, and reset is just as important in life as it is in the garden 🌱 In this personal episode of White Strawberries, I’m sharing a behind-the-scenes look at the podcast after nearly a year of consistent episodes. From humble beginnings (yes… five downloads and my mum falling asleep 😅) to growing a global audience, this episode dives into what’s working, what’s been surprisingly hard, and what’s coming next. With the lead-up to Matariki, I’m stepping into a seasonal reset — reflecting on the past six months and intentionally designing the next phase of this podcast, my courses, and how I support you. If you’ve ever wondered what it really takes to build something from scratch — or you’re on your own journey of growth — this one’s for you. 🌱 What You’ll Discover  What I’ve learned after 45 podcast episodes  Real podcast growth stats The hidden complexity of email lists, websites, and automation  Why I’m taking a month off and what I’m resetting  The vision behind my Grounded gardening course  I've reduced my grocery bill while eating high-quality food  Why growing your own food is becoming more important than ever  How you can shape future episodes through Q&A and voice messages 🔗 References & Resources Mentioned  Grounded Course (coming soon)  White Strawberries Podcast Website (in progress) 🎧 Previous White Strawberries Episodes You Might Enjoy 🎧 Connect with me.

    16 min

  2. APR 16

    Stop Guessing in the Garden: Simple Tests for Smarter Observation and Planting

    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 thrives — and what struggles. This episode is your practical guide to working with your land instead of against it, using simple, often free tests to build a resilient, abundant garden. 🌿 If you’ve ever felt like you don’t have a “green thumb,” this might be the missing piece. 🌱 What You’ll Discover  How to map shade across seasons and use it to your advantage  What wind patterns reveal about plant placement and disease risk  How frost moves through your land — and how to work with it  Simple ways to observe water flow, drainage, and waterlogging Easy at-home soil tests (including structure and moisture checks)  How weeds can give clues about your soil conditions  Why climate zones (like USDA) are helpful — but limited  🔗 References & Resources Mentioned  Permaculture Research Soil Test Handbook — by Chris Trump & collaborators  iNaturalist (plant identification app)  Seek by iNaturalist (child-friendly version)  🎧 Previous White Strawberries Episodes Referred to  How I Saved My Garden from Summer Storms, Flooding and Wind (Episode 37). Look it up on your platform 🤗🎧 Connect with me.

    19 min
  3. Do Fruit Trees Need Pesticides? Rethinking Pest Control Naturally | With Matthew Priestley

    APR 8

    Do Fruit Trees Need Pesticides? Rethinking Pest Control Naturally | With Matthew Priestley

    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, tree nutrition, and system design, this conversation is all about working with your ecosystem instead of against it. If you’re growing fruit trees and wondering how to manage pests without pesticides, this episode offers a practical, grounded alternative rooted in science, observation, resilience, and long-term thinking.  What You’ll Discover  Should you use pesticides on fruit trees—or avoid them altogether?  What pests and disease are actually telling you  How airflow and pruning reduce pressure naturally for some fruit trees Why soil health and tree nutrition are foundational  How systems evolve as your trees grow and mature  What to do instead of spraying (organic and non organic pesticides) Find Matthew on the BrotherWood site here and on Socials here. Some of Matthew's favourite resources: Products he mentioned (He has no affiliation with these): Hortitech Foliar Protect Hydrolysed Fish Wood Vinegar Book recommendations:  Michael Phillips, The Holistic Orchard Nicole Masters, For The Love of Soil Education/Inspiration: Permadynamics, permaculture based training, PDCs and short courses Elaine Ingham - Soil food web Matt powers - Regerating soil Paul Stamets - Fungi If you enjoyed this episode, I’d love your support: ⭐ Jump into your podcast app and leave a rating & review  💌 Send me a question or share your thoughts  🌱 Tell me what’s happening in your garden right now 🔗 Connect with Me 📍 Website: whitestrawberriespodcast.com  📸 Instagram: @whitestrawberriespodcast May your strawberries be white and your soil full of carbon 🌱 🎧 Connect with me.

    46 min
  4. Year-Round Fruit: Building Guilds for Continuous Harvest | Mastering the Garden

    APR 1

    Year-Round Fruit: Building Guilds for Continuous Harvest | Mastering the Garden

    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, and richer soil. From observing microclimates to layering fruit trees with companion plants, this episode is packed with practical strategies for gardeners who want abundance without the stress. What You’ll Discover / Key Points:  Why gardens often have unintentional harvest gaps and how guilds solve this problem  The role of companion planting and supportive guild members in fruit production  Practical steps for designing a guild-based orchard or food forest  How observation and seasonal rhythms guide planting decisions  Ways to enhance soil fertility, plant health, and biodiversity through guilds References & Links: 📄🌳Fruit Trees Year- Round Free Resources.  Previous White Strawberries episodes you might enjoy: Mediterranean Guild Gardening: Figs, Grapes, Olives & Companions | Mastering the Garden  Permaculture: Explained | With Dr. Sez the Vet  White Strawberries: How They Inspired This Podcast | Sparking Joy – Subtropical and Topicals in a Cold Climate | With Steve Fawcett from Tropo🌱 Keywords: fruit guilds, perennial gardening, year-round harvest, companion planting, food forest 🎧 Connect with me.

    22 min

  5. MAR 25

    Throw Back: Wine Cap Mushrooms in Orchards | With Sarah Williams

    Leave a comment! I'm uploading this episode for a second time because it is mushroomy gold!! In this earthy and enthusiastic episode, I chat with Sarah Williams—permaculture gardener, mushroom grower, and the green-fingered soul behind Sarah’s Green Acres—about growing wine cap mushrooms, also known as burgundy mushrooms or garden giants. We explore: How to grow them in a food forest or permaculture orchardWhy yours might not be fruiting yet (ahem, speaking from experience!)Cooking, freezing, and eating them—especially if you're cutting back on meatWhy they’re hard to find in shops, and why that's exactly why we should grow themTheir role in nutrient cycling, soil health, and lazy gardening magicPlus, we spiral delightfully into tangents about refractometers, bitter greens, the spray-heavy brassica world, and why we sometimes avoid testing our soil (just in case it bursts our bubble). If you’ve ever wanted to grow something that tastes amazing, supports your soil, and you can’t find at the supermarket—this episode is for you. ✨ Want us to dive deeper into mushrooms, logs, bags, or bitterness? Let me know!  📸 Find me @whitestrawberriespodcast  🌱 Follow Sarah on Instagram at @sarahsgreenacres 🎧 Connect with me.

    28 min

  6. MAR 19

    Autumn Garden Planning: What to Sow and How to Harvest All Winter

    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 plan succession planting for continuous harvest over winterNitrogen-fixing crops that enrich the soil while feeding youWhich perennials and annuals are best for temperate winter climatesTips for saving seeds to build a resilient, microclimate-friendly gardenFlowers and crops that bring both joy and nutrition this seasonReferences & Links: Nitrogen 101: Transforms Your Garden | Mastering the GardenMore Perennials, Less Hustle | Sparking Joy 🌱 Keywords: autumn gardening, winter harvest, succession planting, nitrogen-fixing crops, perennials 🎧 Connect with me.

    15 min
  7. How to Ferment Vegetables at Home (Easy Beginner Guide)

    MAR 13

    How to Ferment Vegetables at Home (Easy Beginner Guide)

    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 food waste, or simply add flavor and nutrition to your meals, fermentation is a simple skill anyone can master. Learn how to create brined vegetables, kefir-infused fruits, and other delicious ferments with minimal equipment and maximum results. What You’ll Discover: How apple cider vinegar fermentation works in two stagesEasy starter ferments: water kefir, coconut kefir, and vegetablesSafe jar sterilization and storage practicesReducing sugar while preserving fruit and vegetable harvestsHow fermentation can boost gut microbial diversity and reduce inflammationReferences & Links: Wild Fermentation by Sandor KatzGut-microbiota-targeted diets modulate human immune status (PubMed) 🎧 Connect with me.

    26 min
  8. Soaking & Sprouting Seeds: Why It Matters (and How to Do It)

    MAR 5

    Soaking & Sprouting Seeds: Why It Matters (and How to Do It)

    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 sulforaphane to soaking pulses with salt and grains with a splash of acid, this episode blends practical kitchen rhythms with grounded nutritional science. We also talk omega-3s, chia gels, linseed eggs, and the difference between sprouts and microgreens — because they are not the same. This episode covers: sprouting seeds, soaking beans, activating nuts, reducing antinutrients, broccoli sprouts, omega-3 balance, and traditional food preparation. During this episode we're looking at my (Sam's) new Sprouting Kit from Kings Seeds. You can check that out, along with their range of organic sprouting seeds, here: King’s Seeds (NZ) – Organic sprouting seeds & starter kits   🎧 Connect with me.

    27 min
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About

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 everything grows better. I am a self confessed lazy gardener, who aims to do things efficiently with max returns.  🌱 Whether you’re a beginner or an experienced gardener, I hope you'll join me each week.  🌱 Let's connect on Instagram: @whitestrawberriespodcast 📘 Join the conversation on Facebook: White Strawberries Podcast

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