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. 4d ago

    How to Create a Living Mulch | With Kath Irvine

    Ask a Question or Leave a Comment What if the best mulch isn't something you buy or wheel around the garden—but something that's already growing? In this conversation with Kath Irvine, author of The Edible Backyard, we explore the science and practical application of living mulch. Instead of constantly importing straw, compost, or woodchips, Kath explains how diverse, living plants can protect the soil, feed soil biology, reduce weeds, build resilience, and ultimately create a healthier garden with less work. We discuss why diversity matters, how plant roots feed soil microbes, why chopping plants can be better than pulling them out, and how to introduce living mulch into both vegetable gardens and orchards. We also tackle some of the difficult realities of gardening—including invasive weeds, compost overuse, and when there may not be a perfect solution. If you're aiming for a low-input, high-output garden that works more like nature, this episode will challenge many of the gardening "rules" we've been taught. 🌱 What You'll Discover  What living mulch is and how it differs from traditional mulch  Why plant diversity creates healthier, more resilient soil  How living roots feed soil biology through photosynthesis  Practical ways to introduce living mulch into vegetable gardens  Creating productive orchards with perennial companion plants  Why "chop and drop" often beats pulling weeds  The surprising downside of using too much compost  Choosing and saving seeds for diverse living mulch mixes  Managing difficult weeds without becoming overwhelmed  Why observation may be the most important gardening skill of all 📚 References & Resources Mentioned The Edible Backyard — Kath Irvine Homegrown Fruit — Kath Irvine Kath Irvine's website Referenced  Dr Christine Jones' work on soil biology and plant diversity  The Jena Experiment (Germany) — biodiversity and ecosystem resilience 🎧 Previous White Strawberries Episodes You Might Enjoy Mulch and Ground Covers | Mastering the Garden   Companion Planting: Figs, Grapes, Olives & Companions | Mastering the Garden   About Sam – Learn more about the host of White Strawberries. Support the Podcast – Buy Sam a Cuppa to help keep new episodes coming. Join Grounded – Be first to hear when the course opens. Ask a Question – Submit a gardening question for a future episode.

    How to Create a Living Mulch | With Kath Irvine

  2. Jul 14

    How to Grow a Food Forest in a Temperate Climate | With Jo Duff

    Ask a Question or Leave a Comment What does it take to transform a bare paddock into a thriving food forest? In this episode of White Strawberries, I’m joined by Jo Duff, co-founder of Kahikatea Farm, who shares the lessons she has learned after more than 20 years developing a three-acre food forest in Aotearoa New Zealand. Jo and her family started with bare land — no water, driveway, or buildings — and slowly designed a productive ecosystem using permaculture principles, observation, and experimentation.  We discuss passive irrigation using swales, designing for dry climates, growing plants suited to your conditions, and why Jo would plant more densely if she was starting again. 🌱 What You’ll Discover  How a bare paddock became a three-acre food forest  Why observation should come before planting  How swales can capture rainfall and support tree growth  The importance of planting for function: biomass, fertility, food, medicine and habitat  Why food forests are about creating a place to live, not just growing food  Lessons Jo would apply if she started again Jo also shares some of the plants that have worked well in her Hawke’s Bay climate, including comfrey, prickly pear, tree lucerne, globe artichokes and other multifunctional plants. 🔗 Resources Mentioned Kahikatea Farm – Food Forest Nursery, Plants & Education Kahikatea Farm plants mentioned in this episode: Peaches Dwarf Peach Prickly Pear (Opuntia / Nopales) Thornless Prickly Pear Comfrey (biomass plant) Russian Comfrey Lemon Sorrel Globe Artichoke (biomass plant) Cardoon (biomass plant) Willows (woody biomass) Examples include Willow ‘Hiwinui’ and Willow ‘Tangoio’ Tree Lucerne / Tagasaste (biomass and nitrogen fixer) Alder (nitrogen-fixing tree) Chinese Alder Yuccas Buttercup Bush / Senna Eucalyptus (support species / biomass) Explore all Kahikatea Farm plants Certified Organic Nursery – edible, useful and food forest plants Join Kahikatea Farm for some onsite education.  About Sam – Learn more about the host of White Strawberries. Support the Podcast – Buy Sam a Cuppa to help keep new episodes coming. Join Grounded – Be first to hear when the course opens. Ask a Question – Submit a gardening question for a future episode.

    How to Grow a Food Forest in a Temperate Climate | With Jo Duff

  3. Apr 29

    Hey! You missed an episode Sam! Behind the Podcast

    Ask a Question or 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 About Sam – Learn more about the host of White Strawberries. Support the Podcast – Buy Sam a Cuppa to help keep new episodes coming. Join Grounded – Be first to hear when the course opens. Ask a Question – Submit a gardening question for a future episode.

  4. Apr 16

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

    Ask a Question or 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 🤗About Sam – Learn more about the host of White Strawberries. Support the Podcast – Buy Sam a Cuppa to help keep new episodes coming. Join Grounded – Be first to hear when the course opens. Ask a Question – Submit a gardening question for a future episode.

  5. Apr 8

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

    Ask a Question or 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 🌱 About Sam – Learn more about the host of White Strawberries. Support the Podcast – Buy Sam a Cuppa to help keep new episodes coming. Join Grounded – Be first to hear when the course opens. Ask a Question – Submit a gardening question for a future episode.

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

  6. Apr 1

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

    Ask a Question or 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 About Sam – Learn more about the host of White Strawberries. Support the Podcast – Buy Sam a Cuppa to help keep new episodes coming. Join Grounded – Be first to hear when the course opens. Ask a Question – Submit a gardening question for a future episode.

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

  7. Mar 25

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

    Ask a Question or 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 About Sam – Learn more about the host of White Strawberries. Support the Podcast – Buy Sam a Cuppa to help keep new episodes coming. Join Grounded – Be first to hear when the course opens. Ask a Question – Submit a gardening question for a future episode.

  8. Mar 19

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

    Ask a Question or 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 About Sam – Learn more about the host of White Strawberries. Support the Podcast – Buy Sam a Cuppa to help keep new episodes coming. Join Grounded – Be first to hear when the course opens. Ask a Question – Submit a gardening question for a future episode.

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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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