White Strawberries: Gardening for Wellness & Joy

Samantha Penman
  • 0.0 (0)
  • HOME & GARDEN

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

    2D AGO

    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
  2. 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

  3. 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

  4. 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
  5. 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
  6. 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

  7. FEB 26

    Longevity Foods: Grow What Fuels Brian Johnson | Rooted in Wellness

    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 things Brian Johnson eats within his 5 hour food window.How to grow legumes (peas, broad beans, lentils) year-round for proteinWhich berries (blueberries, blackcurrants, native berries) deliver high polyphenols and longevity compoundsGrowing and using garlic, ginger, and turmeric for flavor, anti-inflammatory, and antibacterial benefitsHow brassicas (cabbage, kale, cauliflower) contribute sulforaphane and support cellular healthPractical insights on cultivating walnuts, olive oil, and citrus in New Zealand climatesThe role of fermented foods and plant-based proteins like hemp and pea in a nutrient-rich garden-to-table lifestyleReferences & Resources Mentioned Nutty Pudding Recipe (Brian Johnson’s protocol)Longevity Meal with Lentils (Brian Johnson’s protocol)Koanga Institute – Heirloom & Heritage Seeds Previous White Strawberries Episodes: What to Grow When: Timing Your Veges Right | Mastering the GardenNitrogen 101: Transforms Your Garden | Mastering the GardenMediterranean Guild Gardening: Figs, Grapes, Olives & Companions | Mastering the Garden 🎧 Connect with me.

    35 min

  8. FEB 20

    Blue Zones: Can Gardening Help You Live Longer?

    Leave a comment! 💚The waitlist is open: Find Information on the Grounded Course here A 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 lifestyle patterns that consistently show up in long-lived communities: natural movement, plant-based eating, nervous system regulation, strong social ties, and purpose. And when you look closely… gardening sits right in the middle of it all. 🌱 What You’ll Discover What the original Blue Zones are and why they matterWhy “move naturally” may be more powerful than gym workoutsHow gardening supports longevity through functional movementThe role of beans, sourdough, fermented foods, and modest animal proteinWhy daily stress reduction rituals matter for brain healthHow purpose (ikigai) and family connection impact lifespanWhether wine at five is really about wine — or community📚 Referenced Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest by Dan Buettner Official website: https://www.bluezones.com 🎧 Previous White Strawberries Episodes Mentioned Mediterranean Guild Gardening: Figs, Grapes, Olives & Companions | Mastering the Garden Dirty Dozen Guide: Nutrition, Pesticides & Biodiversity | Mastering the Garden Chickens in the Garden | With Dr. Sez the Vet Nitrogen 101: Transforms Your Garden | Mastering the Garden 🎧 Connect with me.

    31 min
See All (45)

About

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 efficently 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

Information

You Might Also Like