Nourished - Stories From The Table

Mel R
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What if treating yourself meant eating something unforgettable, travelling somewhere new and coming home more nourished than when you left? Welcome to Nourished – Stories From The Table, where food is just the beginning. Hosted by Mel, a self-taught cook and storyteller, we explore food, travel, wellness, cooking, connection and the people and memories we create around the table. Because nourishing yourself isn’t indulgent. It’s an investment. Pull up a chair, come hungry and let’s live—and eat—a life that feels really good.

  1. 5d ago

    Misha Fukuda on Ramen, Fermentation & Cooking with Time and Place

    Food can be a passport to the world — and a little piece of home. In this episode of Nourished – Stories From The Table, Mel sits down with chef Misha Fukuda, co-owner of Mirai Food Lab, an experimental ramen bar in Santiago, Chile, bringing together Japanese food traditions and local Chilean ingredients. Born in Tokyo, with culinary training in New York, Misha's journey to Chile began with a planned holiday that turned into a much longer stay when the pandemic hit. Today, she's exploring what Japanese cooking can become when it's shaped by a new culture, new ingredients and a different sense of place. Misha shares memories of growing up in Japan, the experience of school lunches in Japanese elementary schools, and the special tradition of making mochi with her grandmother at New Year. We also talk about a formative food memory that inspired her to rethink traditional Japanese cuisine — and her desire to make that kind of food more accessible. We explore the philosophy behind Mirai Food Lab, the role of fermentation and koji in her cooking, and what it means to cook with “time and place” — respecting food traditions while embracing the ingredients available around you. But running a restaurant isn't all romantic dinners and beautiful plates. Misha also opens up about the less glamorous realities of restaurant life, the lessons she's learnt in the kitchen, and what's next for Mirai, including the possibility of a Japanese-style brunch concept. It's a conversation about food, identity, culture and the courage to create something new while staying connected to where you came from. Because sometimes, the most interesting food stories happen when cultures meet. Growing up in Tokyo and the role food played in Misha's childhood Japanese school lunches and family food traditions Studying culinary arts in New York and finding her place in the kitchen How a holiday brought her to Chile — and the pandemic changed her plans The story and philosophy behind Mirai Food Lab Bringing Japanese food traditions together with Chilean ingredients Fermentation, koji and cooking with time and place The realities of running a restaurant Lessons from the kitchen and what's next for Mirai “If we were the first Japanese immigrants here, what would I do with the ingredients here?” “It's much more than ramen… it's a very cultural mix of Japan and Chile.” “The restaurants are really romantic… but there's a lot of things that are not that romantic and not that fun.” Misha Fukuda is a chef and co-owner of Mirai Food Lab, an experimental ramen bar in Santiago, Chile, exploring the meeting point between Japanese culinary traditions and local ingredients. You can find more information about Mirai Food Lab HERE Enjoyed this episode? Follow Nourished – Stories From The Table for more conversations exploring food, travel, culture and the stories that bring us together. Pull up a chair. There's always room for one more at the table. ❤️

  2. Oct 20

    Building Canadian Women in Food, Community & Confidence

    What happens when a dinner conversation turns into a national community supporting women in food? For Cheryl Appleton, it was the beginning of something much bigger. In this episode of Nourished – Stories From The Table, Mel chats with Cheryl Appleton, founder of Canadian Women in Food (CWIF), about female entrepreneurship, building food businesses and the power of women supporting women. With 30 years of experience across food manufacturing, food service, grocery retail and supply chain, Cheryl understands the challenges women face when growing a business. What began as a conversation between women in food and beverage has become a national network helping female food entrepreneurs connect, collaborate and turn ideas into action. Cheryl shares why time and money are major challenges for women in business, how the right connections can help solve practical problems, and why networking is about much more than exchanging business cards. We also explore career changes, burnout, building confidence and trusting your purpose. Cheryl's message? Your experience is never wasted, and sometimes the next chapter is about using what you already know to create something new. Plus, Cheryl shares the story behind Gifts of Goodness, a member-led initiative that grew during COVID, showing what can happen when women collaborate and support one another. Whether you're a food entrepreneur, small business owner or woman considering a new direction, this conversation is a reminder that you don't have to figure it all out alone. Because sometimes, the right conversation can change everything. Pull up a chair and join us at the table. Cheryl's 30-year career in the food industry. The story behind Canadian Women in Food and its mission to support female food entrepreneurs. The challenges of growing a food business, including time, money and access to resources. How community connections help women solve business challenges and find opportunities. Why showing up, asking questions and sharing knowledge matter. Career pivots, burnout and building something new from your existing experience. The story behind Gifts of Goodness and the power of collaboration. Cheryl's vision for the future of women-owned businesses and the Canadian food industry. “The two things that most women don't have a lot of are money and time.” “No doesn't mean no, it just means not right now.” Have you ever had an idea for a business or a new chapter in your life but weren't sure where to start? Imagine having women in your corner who could share their experience, open doors and help you take that next step. Sometimes, you don't need all the answers. You just need to start the conversation. Discover Canadian Women in Food (CWIF) and its work supporting women-owned businesses, female food entrepreneurs and a more inclusive Canadian food industry. Nourished – Stories From The Table is a food and travel podcast hosted by Mel, exploring the people, places, traditions and personal stories connected by food. If you love food, cooking, travel, inspiring women, entrepreneurship and the stories behind what we eat, you're in the right place. 🎙️ Listen to Nourished – Stories From The Table wherever you get your podcasts.

  3. Oct 13

    Camp Chateau, Women, and the Power of a Real Break

    What if your next holiday wasn’t about finding yourself, fixing yourself or becoming a better version of yourself? What if you simply… had a really bloody good time? In the first episode of Season 2 of Nourished – Stories From The Table, I’m joined by Philippa Girling, co-founder of Camp Chateau, a women’s summer camp and women’s retreat in the French countryside built around something many women are desperately short of: rest. Camp Chateau is based on a wonderfully simple idea: you are already enough. You don’t need to work on yourself. You just need a break. Philippa and I talk about what happens when 50 women from their 20s through to their 80s come together and are given permission to put down the mental load, make no decisions, and simply enjoy themselves. We talk about women’s travel, community, food and shared meals, and why taking away the responsibility of planning, cooking and feeding everyone else can be its own form of freedom. From communal dinners and French cooking classes to kayaking, watercolours and the all-important badge for taking a nap, Camp Chateau is about choosing your own adventure — including doing absolutely nothing. Philippa also shares her journey from 30 years in financial services to creating a more inclusive, women-centred business, her belief that sometimes we need to change the system rather than change ourselves, and the turning point at 50 that made her realise she was “not done yet”. And, of course, we talk about food. From childhood memories and living in Singapore to French food, travel and long lunches around the table, we explore why some of our strongest travel memories aren't about the places we visited, but the food we ate and the people we shared it with. This is a conversation about women, rest, food, travel, friendship, community and midlife adventure — and a reminder that you don't need to escape your life to enjoy it more. Perhaps you just need a proper break. So pull up a chair and come with us to the French countryside. Why women don't need another self-improvement project — they might just need a break. The power of bringing women of different generations together. How shared meals can reduce the mental load and create connection. Why food, travel and childhood memories are so deeply intertwined. French cooking classes, communal dinners and choosing your own adventure. The importance of rest, doing nothing and giving yourself permission to simply be. Philippa's journey from corporate finance to creating Camp Chateau. Her mantra: “Don’t change, change the system.” Her turning point at 50 and the silent retreat that changed her perspective. Why none of your previous life experience is ever wasted. What happens when women finally give themselves permission to choose something just for themselves. When was the last time you had a proper break? Not a holiday where you were still organising everyone else. Not a weekend where you came home needing another weekend. A real break. What would you do if you didn't have to make the decisions, organise the food, look after everyone else or be productive? Maybe you'd take a cooking class.Maybe you'd drink wine with women you've just met.Maybe you'd explore somewhere new.Or maybe you'd proudly earn the Camp Chateau badge for doing absolutely nothing. Whatever it is, perhaps it's time to give yourself permission. Because you don't need fixing. You might just need a bloody good break. Find Camp Chateau on Instagram or visit their website to learn more about this unique women’s summer camp and retreat experience in the French countryside. Nourished – Stories From The Table is a food and travel podcast hosted by Mel, exploring the people, places, traditions and personal stories connected by food. If you love food, cooking, travel, restaurants, culture, women’s travel, inspiring women and the stories behind what we eat, you're in the right place. 🎙️ Listen to Nourished – Stories From The Table wherever you get your podcasts.

  4. Sep 22

    From Burnout to MasterChef: Food, Travel & Finding Your Way Back to Yourself with Larissa

    From Burnout to MasterChef: Food, Travel & Finding Your Way Back to Yourself with Larissa What happens when the career you worked so hard to build no longer feels like the life you want? For Larissa Hawkins, a successful career in corporate law eventually led to complete burnout — and a search for something that felt more creative, meaningful and authentically hers. In this episode of Nourished – Stories From The Table, Mel sits down with Larissa to talk about food, family, travel, career change, burnout, MasterChef UK and the messy process of reinventing yourself. With British and Ukrainian family roots, Larissa grew up understanding food as much more than something to eat. Her Ukrainian Baba taught her that cooking is about generosity, community and instinct — not perfect measurements, polished presentation or following a recipe to the letter. After years working in a high-pressure legal career, food became a source of comfort and connection during a period of burnout. A seven-month travel adventure gave Larissa the space to question what she really wanted from life, eventually leading her to apply for MasterChef UK. Her MasterChef experience brought its own challenges, but ultimately reinforced something she now carries into every part of her life: there is no such thing as perfect food, a perfect career or a perfectly mapped-out life. We talk about the freedom that can come from travel and stepping away from your normal routine, the courage it takes to change careers, and why the “messy middle” can actually be where some of the most important transformation happens. Larissa also shares the story behind Glass Frog, her business helping individuals navigate career change, career transitions and workplace culture with greater honesty and self-awareness. And, of course, we talk about food. From her Ukrainian Baba’s dumplings and homemade pesto to a memorable progressive dinner in the Cook Islands, Larissa shares the food experiences that have shaped her — and explains why true nourishment goes far beyond what we put on our plates. Because sometimes nourishment is a meal. Sometimes it’s travel. Sometimes it’s community. And sometimes it’s having the courage to admit that the life you built isn’t the life you want anymore. Growing up with British and Ukrainian food traditions How Larissa’s Ukrainian Baba shaped her love of cooking and community Family recipes, intuitive cooking and why life is not a set of rules — and neither is cooking Burnout and leaving a high-pressure career in corporate law How food became a source of comfort and stability during burnout Taking a seven-month travel break and discovering a new perspective on life How travel ultimately led Larissa towards MasterChef The highs, lows and unexpected lessons of her MasterChef experience Why perfect food is overrated and why the best food often has a story behind it A memorable Cook Islands food experience and the generosity of cooking for strangers What it really means to be nourished beyond food Career change, identity and finding yourself again in midlife The meaning behind Glass Frog Navigating workplace culture and career transitions Why embracing the messy middle can be transformative Solo travel and why Larissa believes every woman should experience it Comfort food, winter cooking, soups and broths Ukrainian dumplings, homemade pesto and the joy of dinner Larissa’s dream of bringing together self-taught, unconventional and culturally rooted cooks through supper clubs, retreats and community-led food experiences You can find Larissa on Instagram or on her website Nourished – Stories From The Table is a food and travel podcast hosted by Mel, exploring the people, places, traditions and personal stories connected by food. If you love food, cooking, travel, restaurants, culture, inspiring women and the stories behind what we eat, you're in the right place. 🎙️ Listen to Nourished – Stories From The Table wherever you get your podcasts.

  5. Sep 15

    Food, Travel & The Power Of Bringing Women Together

    Have you ever wondered what might happen if you stopped waiting for the “right time” and started creating the life you actually want? In this solo episode of Nourished – Stories From The Table, Mel takes a step back from the guest conversations to talk about where Nourished is heading — and the bigger vision she has for bringing women together through food, cooking, travel, adventure and connection. From solo travel and turning 50 to the mental load women carry and the importance of making space for ourselves, Mel explores what it really means to feel nourished — not just by what we eat, but by the people we surround ourselves with, the places we discover and the experiences we say yes to. She shares her belief that every woman should travel solo at least once, reflects on her own three-week adventure in Italy, and explains why leaving the house without organising everyone else's life first felt like a small act of rebellion. And then there's the big dream… Mel talks about her vision for women's food and cooking retreats in Italy, as well as future cooking classes, winery tours, dinners and food experiences where women can travel together, learn from local cooks, eat incredible food, drink good wine and form genuine friendships. Because Nourished is becoming about more than a podcast. It's about creating a table where women can eat, cook, travel, talk, laugh, learn and connect. Why Nourished is evolving into a community for women who love food, cooking, travel and adventure Why food is one of the most powerful ways to connect with people and cultures The importance of women creating space for friendship, conversation and shared experiences Turning 50 and deciding she doesn't want to spend the next chapter waiting for “someday” Why she believes solo travel for women can be such a transformative experience The mental load women carry — and what happened when Mel decided to leave “like a man” Why nourishment is about far more than food and nutrition The connection between food, memories, travel and storytelling Her dream of creating an Italian food retreat for women Ideas for future women's cooking experiences, winery tours and local food adventures What genuinely nourishes Mel: alone time, family, friendship, cooking and travel Why she wants Nourished to feature real stories rather than polished versions of people's lives Why starting small is still starting The importance of booking the flight, ordering the dessert and giving yourself permission to want more The bigger vision for Nourished — Stories From The Table What actually nourishes you? Is it a quiet coffee alone? Cooking for people you love? A weekend away with girlfriends? A solo trip? A long lunch? A conversation that goes on for hours? And perhaps the bigger question: What have you been waiting for permission to do? Maybe it's time to stop waiting. “Food brings people together. Always.” “It’s not about escaping your life. It’s just you’re adding more to it.” “Book the bloody flight. Order the dessert. You don’t need permission.” If you're a woman who loves food, travel, cooking, adventure and meaningful conversation, this table is for you. Pull up a chair. There's a seat here for you.

  6. Sep 8

    Italian Food & Solo Travel: Paola’s Story

    What if the food we grow up with doesn't just tell us where we've come from—but inspires us to discover where we're going? For Paola Bacchia, food is memory. Growing up in an Italian migrant family in Melbourne, the kitchen was the heart of her childhood. Family meals were where everyone gathered, talked, laughed and connected. That love of food eventually became a career spanning Italian cooking, food photography, storytelling, culinary travel and cookbook writing. In this episode of Nourished – Stories From The Table, Paola takes us from her family kitchen to the food markets and streets of Italy, sharing the stories behind her four cookbooks and the memories woven through them. We talk about Italian recipes, food heritage, crostoli and apple strudel, including the art of stretching traditional strudel pastry so thin that you can, as Paola says, “read a love letter through it.” Paola also shares her unexpected journey onto MasterChef Australia, why she chose to walk away while her father was unwell, and how that experience inspired her to preserve her family's recipes and stories. Her blog Italy on my Mind, early Instagram community and love of food photography eventually led to cookbook publishing and extensive culinary travel throughout Italy and the Adriatic coast. We explore the research behind Italian Street Food, the road trip that became Adriatico, and her deeply personal book Istria, connecting food, family history, migration, war and the loss of homeland. And then we talk about solo travel for women. Paola shares why travelling on your own can give you something we don't always make enough space for: freedom. Freedom to slow down, breathe, explore, enjoy your own company and experience the world at your own pace. This is a conversation about Italian food, travel, family, female friendship, cooking, food heritage, creativity, memory and living well. Growing up in an Italian migrant family where food was central to daily life Italian family recipes, crostoli and apple strudel The art of traditional strudel making Preserving family recipes and food heritage Paola's experience on MasterChef Australia Building a food community through blogging, photography and Instagram The story behind Italy on my Mind Researching Italian street food across Italy Culinary travel, Italian markets and regional Italian cuisine The road trip behind Adriatico The emotional family history behind Istria Food, migration, memory and the meaning of home Cooking and gathering with girlfriends Why every woman should experience solo travel Slowing down, breathing and valuing your own time At Nonna's Table and what's next Please give Paola a follow on ⁠Instagram⁠. You can find her books & her recipes on her website:  ⁠Italy On My Mind⁠ Cook a family recipe. Write down a food memory. Call your girlfriends. And if you've always dreamed of travelling somewhere on your own—maybe it's time. Loved this episode? If you're enjoying Nourished – Stories From The Table, please follow or subscribe, leave a review and share this episode with a woman who loves good food, travel and a life well lived. And I'd love to know: Would you take a solo trip? Where would you go? Thank you so much for listening and for pulling up a chair at my table. Every listen, follow, review and share helps Nourished grow—and I'm so grateful you're here. “It’s time for you. And so is travel, particularly if it’s on your own.” — Paola Fischer So slow down. Breathe. Book the trip. Cook the recipe. Call the girlfriends. Open the wine. Life isn't waiting for us to finish the to-do list.

  7. Sep 1

    Follow Your Gut - When Getting Back To Basics Is The Answer

    What if eating better didn’t mean giving up the food you love—but simply learning how to make it differently? In this episode Mel sits down with Violet Parcha, creator of Right At Home, to talk about real food, family, wholesome cooking and what happens when you start paying attention to how food makes you feel. Violet shares her experience of changing the family’s meals, including the improvements she says they noticed in her husband’s energy, digestion and overall wellbeing. We also talk about the connection between gut health and mental wellbeing, and how food became part of a much bigger philosophy around family life. But this isn't about perfect eating or complicated recipes. With three young children, Violet understands that healthy family meals have to be practical. She shares her approach to meal prep, batch cooking, freezer-friendly food and making familiar favourites a little healthier — without making them feel like “health food.” This is a conversation about real food, gut health, family cooking, meal prep, whole ingredients, raising kids in the kitchen and finding a healthier way to eat that still feels delicious and enjoyable. Violet’s journey into wholesome cooking, which began as a teenager How her husband’s Crohn’s diagnosis changed the way their family approached food Her experience removing gluten and sugar from their diet The impact she says dietary changes had on energy, digestion and wellbeing Why healthy family meals need to be practical, not perfect Meal prep, batch cooking and making busy family life easier How to make familiar foods healthier without losing the comfort factor Retraining your taste buds away from highly processed foods Getting children involved in cooking from an early age The influence of Jordan Rubin on Violet’s approach to whole foods and gut health Her favourite recipe: healthy homemade ice cream Farmers markets, local producers and her dream of tasting food across Europe Why her grain mill has become one of her most-loved kitchen tools Fresh-milled flour, homemade bread, pizza dough and sourdough Creating family rhythms around food, cooking and community Find Violet’s recipes and food philosophy on her blog, Right At Home, and check out her Substack, where she is offering a 30-day free trial. You can also find Nourished – Stories From The Table here: https://linktr.ee/nourishedstoriesfromthetable If you enjoyed our conversation, follow or subscribe to Nourished – Stories From The Table, leave a review or comment, and share the episode with a foodie friend who is trying to make family meals a little healthier. And tell me: what’s one food habit you’d love to change in your own kitchen? Thank you so much for listening. Every follow, share, comment and listen helps Nourished grow, and I’m so grateful to have you sitting around the table with me. “You don’t have to change everything. Sometimes, one small change in the kitchen can change the way you think about food.” Until next time, I'll see you around the table. 🥂 00:00 – Welcome to Nourished 00:39 – Violet’s journey into wholesome cooking 01:52 – Her husband’s Crohn’s diagnosis 03:18 – Removing gluten and sugar 05:21 – Meal prep with three kids 08:36 – Gut health and mental wellbeing 12:32 – The influence of Jordan Rubin 17:41 – Retraining your taste buds 20:44 – Farmers markets and local producers 23:08 – Violet’s ideal outdoor dinner party 26:29 – Getting kids involved in the kitchen 28:10 – The grain mill that changed her cooking 30:26 – Why fresh-milled flour is different

  8. Aug 25

    Food, Science & a Little Bit of Magic with Marissa

    What if food isn't just something we eat, but a way of remembering where we come from, connecting with nature, and expressing who we are? In this episode, Mel sits down with Marissa, a photographer, food creative, forager and storyteller whose relationship with food has been shaped by an incredibly colourful family history. Growing up between a scientist father and generations of celebrated family chefs in Estonia, Marissa was surrounded by both curiosity and cooking. Her creative journey eventually took her into photography, food blogging, foraging and beverage creation — proving that sometimes our passions don't follow a straight line. They weave together. From foraging for chanterelles, mushrooms, berries and wild rose petals in the Estonian countryside to simple Nordic cooking with butter, potatoes, sour cream and dill, Marissa shares the food traditions and childhood memories that continue to influence her today. And then there are the family recipes. Marissa has original cookbooks passed down through generations, containing recipes that are more than a century old — complete with old-fashioned measurements and even the prices of ingredients at the time. We also hear about the pancake that won her the title of best home chef in Estonia and sent her to Paris to study pastry. But perhaps my favourite part of this conversation is the way Marissa approaches food as an experience. We talk about themed dinner parties, including an extraordinary Alice in Wonderland evening designed around food, music, colour and atmosphere. Because for Marissa, dinner isn't simply about what's on the plate. It's about creating a feeling. We also explore her journey into beverage technology and the creation of Saffra, a saffron-based drink inspired by her own experiences with winter darkness, seasonal wellbeing and the growing world of non-alcoholic drinks. Marissa's unusual upbringing between a scientist father and generations of family chefs How food and photography became parallel creative careers Why Marissa sees recipes as images before they exist The importance of light, colour, texture and composition in food photography Foraging in Estonia for berries, chanterelles, mushrooms and wild rose petals Simple Nordic cooking traditions and the joy of keeping food uncomplicated Her experiments with wild rose wines, cordials and other foraged ingredients Her training in beverage technology and the creation of Saffra Seasonal affective disorder, winter darkness and the growing appeal of non-alcoholic drinks Family recipes preserved in original cookbooks for more than a century The pancake that won Marissa the title of best home chef in Estonia Her trip to Paris to study pastry Why themed dinner parties can become full sensory experiences Creating an Alice in Wonderland-inspired dinner party Matching music to the mood of food The sentimental kitchen tools and utensils that carry memories What Marissa would choose for her last meal Her ultimate foodie dream — a balcony, vineyards, fire and peace Why testing an idea in a small quantity can be the best way to start something new Follow Marissa on Instagram @iammarissaar and keep an eye out for her upcoming projects, including Saffra. If you enjoyed this conversation, follow or subscribe to Nourished – Stories From The Table so you don't miss the next episode. Share this episode with a friend who would love a conversation about food, travel, creativity and the stories behind what we eat. You can find everything Nourished – Stories From The Table here: https://linktr.ee/nourishedstoriesfromthetable Because the best recipes aren't always written down. Sometimes, they're the stories we carry with us. Thank you so much for listening, and for being part of Nourished – Stories From The Table. Until next time, I'll see you around the table. 🥂

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What if treating yourself meant eating something unforgettable, travelling somewhere new and coming home more nourished than when you left? Welcome to Nourished – Stories From The Table, where food is just the beginning. Hosted by Mel, a self-taught cook and storyteller, we explore food, travel, wellness, cooking, connection and the people and memories we create around the table. Because nourishing yourself isn’t indulgent. It’s an investment. Pull up a chair, come hungry and let’s live—and eat—a life that feels really good.

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