■ There’s something wonderfully nostalgic about the first new potatoes of the season. Here in the Eastern Bay, we’re spoilt with fertile soils and warm sunshine, making spring a joyful time to welcome these tender little gems to our plates. New potatoes signal that summer is on its way – lighter meals, garden herbs bursting with fragrance, and the return of al fresco dining. writes nutritional therapist Paula Sharp in her fortnightly column.

History of the humble spud

Potatoes have travelled a long way to join our Kiwi tables. First cultivated in the Andes more than 7000 years ago, they were discovered by Spanish explorers in the 1500s and spread across Europe, eventually becoming a dietary staple.

Captain James Cook introduced potatoes to Aotearoa in the late 1700s and Māori communities quickly adopted them as a valuable crop, calling them riwai.

Today, potatoes are a Kiwi classic, and new potatoes – harvested young and enjoyed fresh – hold a special place in our spring and early-summer kitchens. Unlike mature potatoes, they’re not cured or stored. Their skins are thin, their texture creamy, and their flavour delicate and sweet. They really are the taste of early sunshine.

Nutritional value

New potatoes may be small, but nutritionally they pack a punch – especially for women in midlife looking to support steady energy, great digestion, skin health, and hormone balance.

Often misunderstood as “just carbs”, they actually offer a beautiful blend of complex carbohydrates, fibre, minerals, and antioxidants.

■ Vitamin C – supports immunity, collagen, and glowing skin
■ Potassium – helps maintain healthy blood pressure and fluid balance
■B-vitamins – key for energy and nervous system health
■ Fibre and resistant starch (when cooled slightly) – feeds a healthy gut microbiome and supports balanced blood sugar

Low-fat, naturally gluten-free, whole-food energy – keeps you satisfied without spikes and crashes.

Because they’re freshly harvested and not stored for long periods, new potatoes tend to be higher in vitamin C and taste sweeter, creamier, and more delicate than mature potatoes. And that beautiful creamy texture means they don’t need butter-heavy dressings to shine. A drizzle of extra virgin olive oil, a squeeze of lemon, and a handful of fresh herbs is all you need.

Remember, carbohydrates are not the enemy, especially when they come from whole, unprocessed foods grown in healthy soil.

New potatoes offer grounding nourishment, versatility, and the kind of slow-release energy that supports hormonal balance, happy guts, and vibrant ageing.

Paired with leafy greens, olive oil, fish, or beans, they make a beautiful, balanced spring plate and a reminder that food can be both comforting and deeply supportive of our wellbeing.

Growing tips

If you’d like to grow your own, the Eastern Bay’s warm soil makes it easy. Plant seed potatoes from late August through to October, even into November.

Once the soil reaches around 10°C. Tuck them into loose soil about 10-15cm deep, water regularly, and gently mound soil or mulch around the stems as they grow. Harvest when the plants flower – a true “garden treasure” moment.

n Local gardener trick: A sprinkle of wood ash or seaweed in the soil boosts potassium and minerals for creamier, flavourful potatoes.

Every spring, new potatoes remind us that nature is waking up – new growth, fresh flavours, and a season full of energy and light ahead.

Whether you’re growing them at home or picking them up from our local market, enjoy their fleeting freshness while they’re here.

A simple vegetable, yes – but in the right season, new potatoes are pure joy on a plate.

Spring potato salad with peas and dill

Ingredients:
■ 1 cup fresh or frozen peas
■ 2 Tbsp Greek yoghurt
■ 1 Tbsp wholegrain mustard
■ 2 Tbsp fresh dill, chopped
■ Sea salt & cracked pepper

Method:
Cook potatoes until tender. Add peas during the last 2 minutes of cooking. Drain and cool slightly. Mix yoghurt, mustard, and dill, then gently fold through potatoes and peas. Season and serve.

Lemon & mint warm new potato bowls

Ingredients:
■ 800g new potatoes
■ 2 Tbsp olive oil
■ Juice of 1 lemon
■ 1 small handful fresh mint, chopped
■ Sea salt & black pepper

Method:
Boil potatoes until just tender, then drain. While warm, toss with olive oil, lemon juice, mint, salt, and pepper. Serve warm or room temperature alongside fish, chicken, or a big leafy salad.

■ If you’re craving space to breathe, reset, and support your health from the inside out, join me on 29 November for my women’s half-day retreat with yoga instructor Donna Magill – where nourishment meets renewal. Set in the hills of Whakamarama (10 minutes from Tauranga).  For more information contact [email protected]