Explore every episode of the podcast The Mindful Table

Join Sasha (Registered Dietitian) and Jesse (Professional Chef) for the debut episode of The Mindful Table Podcast! In a world saturated with "nutrition cacophony" and "Instagram-perfect" plates, finding a realistic balance between health and flavour can feel impossible.

In this episode, the duo tackles the root causes of dinner-time burnout and the psychological barriers that stop us from eating well. From the "love-them-or-hate-them" magic of anchovies to the startling statistics of the UK’s fruit and veg intake, this conversation is all about stripping back the pressure and getting back to basics.

• The Weekly Dish-Up: Why Jesse is currently obsessed with the "underrated" anchovy and Sasha’s simple hack for increasing your daily nutrients.
• Cutting Through the Noise: How to navigate "science washing" and conflicting dietary advice from social media.
• The 80/20 Rule: Why dietary patterns matter more than a single "perfect" meal.
• Mindful Eating: Reconnecting with your body’s hunger signals and finding joy at the table again.
• The Power of Simplicity: Why your dinner doesn't need to be a gourmet masterpiece to be "good."

You can also watch the full episode on YouTube.

Learn more about Mindful Chef at mindfulchef.com

Mindful Chef does not provide medical advice and consumers should liaise with a health care professional as appropriate.

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In this episode of The Mindful Table, we dive deep into the science and evidence behind creating a truly balanced plate. With an overwhelming amount of nutritional information and misinformation flooding our social media feeds, it's easier than ever to feel confused about what we should be eating.

To strip away the confusion and return to simple habits for real life, we are joined by Dominique Ludwig, an expert nutritionist and nutritional therapist with over three decades of experience. Dominique is the creator of the Renew Reset Recharge and Triple 30 nutrition programs, and the author of the best-selling book, No Nonsense Nutrition.

In this episode, we discuss:

• The Nutritional "Train" Analogy: Understanding how macronutrients and micronutrients work together to unlock essential chemical reactions in the body.
• The Truth About Food Noise: Exploring why we experience constant thoughts about food and how unbalanced meals trigger our appetite.
• The Mechanics of Satiety: How stretch receptors in the stomach and chemical signals in the small intestine tell our brain we are full.
• Beyond Calories In vs. Calories Out: Why the food matrix matters more than calorie counting for long-term health and weight management.
• How to Assemble a Balanced Plate: A breakdown of Dominique's 1-2-3-4-5 Principle to effortlessly balance protein, fiber-rich plants, healthy carbohydrates, and fats without relying on tracking apps.

Whether you are looking to quiet the food noise, maintain muscle mass in midlife, or simply enjoy food with confidence and pleasure, this episode provides practical, evidence-based steps to reclaim your relationship with food.

Dominique's book, No Nonsense Nutrition, is available now.

You can also watch the full episode on YouTube.

Learn more about Mindful Chef at mindfulchef.com

Hosted on Acast. See acast.com/privacy for more information.

In this episode of The Mindful Table, Jesse sits down with Sarah Vachon, co-founder of Citizens of Soil and a certified olive oil sommelier. Citizens of Soil is Mindful Chef's exclusive olive oil partner, making Sarah the perfect guide to break down the far-reaching benefits of the Mediterranean diet and lifestyle.

Sarah shares her personal journey from working in sustainable food supply chains to discovering the unfair commodity systems that squeeze independent olive oil farmers. Driven to shake up the industry, she explains how supporting small-scale, artisanal producers not only ensures a fair livelihood for farmers but also preserves the quality of the land and the nutritional value of the oil.

• The Mediterranean Way of Life: Why the Mediterranean diet is less about a rigid meal plan and more about a holistic, slower lifestyle rooted in community, relaxation, and mindful eating.
• How to Spot High-Quality Olive Oil: The red flags to look out for in the supermarket, the importance of checking for a harvest date rather than just a bottling date, and why clear plastic bottles can damage your oil.
• The Sensory Experience of Olive Oil: How to identify the three positive attributes of extra virgin olive oil—fruity aromas, bitterness, and the characteristic throat-tingling peppiness caused by oleocanthal, a powerful natural anti-inflammatory.
• Best Practices for Home Storage: Why you should move your olive oil away from the heat of the stove and how long you actually have to use a bottle once it's opened.
• The Cooking Debate: Dispelling the myth that you can't cook with extra virgin olive oil, and exploring how it actually transfers health benefits and raises the nutritional value of the ingredients you cook with.

The duo also looks at a few dishes featured in the kitchen, including Mindful Chef’s own baked za'atar feta salad, as well as a vibrant green gazpacho and a paprika-harissa bean dip from Citizens of Soil's newly released community cookbook, Citizens of Soil.

The Citizens of Soil community cookbook is out now and available directly through the Citizens of Soil website.

To try Citizens of Soil olive oil in your next meal, head over to the Mindful Chef Ready to Go page, or refer a friend to earn account credit and gift them a free bottle! Our Mediterranean menu is live for the whole of June, featuring three brand-new dishes inspired by the region every week!

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Did you know that only 4% of UK teenagers and adults meet their daily target of 30 grams of fibre? On this episode of the Mindful Table Podcast, we are diving deep into the wonderful world of fibre and it is about so much more than just keeping things moving!

Join us as we welcome nutritionist Farzanah Nasser, author of the new book The Everyday High Fibre Plan. Farzanah shares her personal health journey from finance to nutrition and explains why fibre is the ultimate "superfood", affecting everything from mood and energy levels to brain health.

If you are tired of mealtime standoffs, tantrums, and playing short-order cook for different taste buds, this episode is for you. We explore the game-changing method of "fibre layering", gently sneaking extra plant goodness into the meals your family already loves without a single complaint.

What You’ll Learn in This Episode:

• The Science of Fibre: How gut microbes turn fibre into "postbiotics" that lower inflammation and boost your family's health.
• Fibre Layering Hacks: Brilliant tips for blending dried mushrooms into powder for lasagnes, or melting artichokes into everyday sauces.
• Ditching the Drama: Practical strategies for handling fussy eaters, managing sugar, and creating stress-free family meals.
• The "Distress Meal" Saviour: Farzanah’s quick, 10-minute pantry standby recipe that saves a chaotic Tuesday night.
• Healthy Snack Swaps: Fun, high-fibre snack plate ideas your kids will actually want to eat.

Connect with Us: Enjoyed the episode? Share it with a parent who needs a mealtime win, and don't forget to follow the Mindful Table Podcast so you never miss an episode!

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In this episode of The Mindful Table, hosts Jessie and Sasha dive deep into the vibrant world of seasonal eating and celebrate the very best of British summer produce.

From the fields straight to your plate, the hosts explore how leaning into the natural rhythms of the seasons can elevate your cooking, prevent kitchen boredom, and benefit your health.

What’s on the Menu?

• The Magic of Summer Produce: Why peak summer is the most exciting time to experiment in the kitchen, from fresh tomatoes to juicy strawberries.
• Fascinating Food Facts: Discover the science behind why asparagus changes your pee, the historical oddity of UK "gooseberry growers clubs," and why cooking your tomatoes in olive oil actually unlocks more of their nutritional powerhouse properties.
• Underappreciated Ingredients: A spotlight on unique British ingredients like gooseberries and samphire and how to use them to elevate your cooking.
• Beating the "Glut": Expert tips on freezing, roasting, and preserving when you have an overwhelming abundance of garden veggies.
• The "30 a Week" Challenge: Why aiming for 30 different plant types a week, including whole grains, legumes, nuts, seeds, fruits, vegetables, herbs, and spices, is the ultimate way to boost your gut microbiome diversity.

Wrapping things up with a fun, quick-fire food challenge round and learn how to get the whole family involved in "eating the rainbow."

Connect with Us: Enjoyed the episode? Share it with a friend and don't forget to follow the Mindful Table Podcast so you never miss an episode!

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*All views expressed are those of our speakers and do not necessarily reflect the official policy or position of Mindful Chef's business.

Can we actually slow down our biological clocks with what we put on our plates? In this live panel discussion from our London office, host of The Mindful Table sits down with neuroscientist and health journalist Dr. David Cox (author of The Age Code) and proactive health specialist Dr. Sabine Donnai (CEO of Viavi) to unpack the latest science on aging well.

Forget the hype and the multi-hundred-dollar "bio-hacks." This episode cuts through the noise to focus on sustainable shifts in our dietary patterns, the power of a plant-forward Mediterranean lifestyle, and how our nutritional needs drastically change as we get older.

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*All views expressed are those of our speakers and do not necessarily reflect the official policy or position of Mindful Chef's business.

Welcome to The Mindful Table! In this episode, we are diving deep into what it takes to become a better, more confident host in your own kitchen.

Host Jesse sits down with two experts from our very own Mindful Chef kitchen: Eva McCormick (Recipe Development Manager) and Rosie Osborne (Product Developer). Together, they share their own hilarious kitchen disasters, proving that things can go wrong for even the most seasoned professional chefs!

What You'll Learn in This Episode:

• The Magic Formula for Menu Planning: How to balance your proteins, carbs, and veggie sides seamlessly.
• Stress-Free Hosting: Why everything from preparation (mise en place) to an empty dishwasher can save your evening.
• Catering to Dietary Requirements: Simple tricks to adapt menus for vegan or gluten-free guests without making them feel singled out.
• Restaurant-Quality Plating: How to utilise colour, texture, "negative space," and sudden ice-bath herb shocks to elevate your dish.
• Barbecue & Seasonal Hacks: Pro-tips for avoiding logistical chaos at your next summer gathering.

We also put our guests through a lively Quick Fire Round, covering everything from Plated Elegance vs. Family Feasting to their ultimate seasonal ingredients of the week (featuring a heavy debate on peaches, nectarines, and cottage cheese!).

Tip of the week: Don't stress about having everything ready at the exact same time. Lean into cold sides, trust your prep work, and remember to actually enjoy the company you invited over!

Enjoyed the episode? Don't forget to subscribe, rate, and review The Mindful Table. Let us know your go-to hosting hacks in the comments below!

Learn more about Mindful Chef at mindfulchef.com

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In this season episode of The Mindful Table, hosts Sasha and Jesse dive into why health is about much more than just the nutrients on your plate. Pulling from the collective wisdom of this season's guests, they explore the profound physical and mental benefits of table rituals, slow eating, and community.

The conversation highlights a viral online trend called "nonna-maxing", the concept of living a longer, healthier life by adopting the wholesome, slowed-down habits of traditional grandmothers. Sasha and Jesse look at the actual science behind this phenomenon, discussing how social connectivity drastically impacts our health span. With loneliness posing a major health risk across the UK, particularly among young people aged 16 to 29, they discuss how sharing a meal acts as a powerful antidote by triggering our body's endorphin and bonding systems.

In This Episode, You'll Hear About:

• The Power of Social Eating: How breaking bread with others serves as a vital pillar of health on par with diet and exercise.
• The "Nonna-Maxing" Trend: Why the algorithm is encouraging us to ditch tech, put down our phones, and live more like our grandparents.
• Combating Loneliness: A look at the UK's loneliness statistics and how community lunch clubs are paving the way for better social health.
• Weekly Dish-Up: Jesse shares a chef's guide to preparing beetroot to unlock its flavor and fiber, while offering an easy foil-packet roasting technique that cuts out the kitchen mess.
• Season Wrap-Up & What’s Next: A reflection on this season's top insights—from fiber to olive oil—and a sneak peek at the health experts and chef tips coming up in the next season.

Final Takeaway: This summer, challenge yourself to step away from your desk, put down your phone, and invite a friend, colleague, or neighbor to share a meal.

What table rituals are you excited to build this season? Let us know in the comments below!

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