Gardening for Wellness & Joy: White Strawberries

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If you’re new to raising seeds, this episode is for you 🌱

If you want a visual guide to this episode here it is!

I’m running through the very basics of how I raise seeds, including how I make my own seed-raising mix using compost and worm castings.

I also share a few optional additions, which seeds I recommend starting with if you’re new, how deep to plant them, and my simple method for keeping seeds damp and protected from pests.

My bigg...

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Good morning and happy Spring from Aotearoa, my deck at sunrise. 

This episode is unedited with the natural bird song of the morning.

I cover 3 mistakes I'm seeing gardeners make right now.

- Not mulching their trees

- Pruning now! (No don't)

- Planting fruit trees now

I'll unpack why these are mistakes and what to do next. 

Ask a Question – Submit a gardening question for a future episode.

About Sam –...

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What exactly is a plant guild — and how do you know what belongs in one?

In this episode of White Strawberries, I’m answering a listener question about guilds: what they are, whether they all follow the same principles, and whether the plants in a guild need to come from the same place.

A guild is simply a group of plants that support one another. Instead of thinking about a fruit tree as an individual plant that needs to be maintained, we can start thinking about the...

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If you’ve ever looked at a beautiful plant and thought, I’d love one of those, you might not need to buy one. You might just need to take a cutting.

In this episode of White Strawberries, we’re getting into the wonderfully simple world of plant propagation — how to take cuttings and turn a small piece of an existing plant into a whole new plant.

I talk about taking cuttings from deciduous trees like figs, grapes and elderberries, why waiting until the leaves have dropped...

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There are some funny reels at the moment about not showing the one you love how much you spend on plants! But it doesn't have to be like that. 

In this episode, I talk with regenerative grower and educator Levi Brinsdon-Hall about the power of seeds, propagation and food forests.

We explore why growing from seed is such an important skill for gardeners, how a tiny seed can become the beginning of abundance, and why creating a diverse ecosystem is about so much more t...

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Bird flu has arrived in New Zealand, and if you keep backyard chickens, ducks or other poultry, you may be wondering what this actually means for your flock.

In this episode of White Strawberries, we talk about H5N1 bird flu and what backyard poultry keepers need to know. We look at how this strain differs from the bird flu you may have heard about previously, what symptoms to watch for in chickens, ducks and wild birds, and why biosecurity matters even if your birds normally free-range.

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What if your garden could give you more time, more health, and more connection — instead of becoming another job?

Welcome to White Strawberries: Gardening for Wellness and Joy.

This podcast explores how growing food, flowers, and gardens can support a healthier, more connected life.

Join Sam as she shares what’s working in her own garden and conversations with growers, authors, and gardeners who are creating more resilient, nature-connected ways of living.

Whether you want to grow your own food, create a flow...

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Asparagus is one of the most boujee perennial crops to put into your S&P 500—(perennial garden investment portfolio) but getting it right starts long before the first harvest.

In this episode of White Strawberries, I walk you through everything you need to know about planting asparagus crowns, preparing the perfect soil, and creating a bed that will produce for decades- and also not doing any of things and giving a go anyway... 👌

 I also share how I'm establishing asparagus in my own food forest...

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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 fe...

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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 climate...

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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 st...

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🌱 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 g...

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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...

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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...

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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:

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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:

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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...

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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, t...

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🌱 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

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💚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 fascina...

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Looking to make the most of your garden or property without selling your harvest?

 In this episode of White Strawberries, I share five creative side hustles you can start right at home. From hosting garden tours and beehives to earning carbon credits, leasing land, or renting out a minor dwelling, these ideas can help offset costs, invest in your property, and even bring in a little extra cash.

I cover practical tips, real-life examples from New Zealand, and legal considerations so you can get started with c...

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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 honestly, responding early, and growing with the climate you have — n...