On this episode, Ragnar speaks with Melanie Underwood, founder of Nourish & Gather, culinary educator, and mindfulness instructor. From working in professional kitchens to decades in culinary education, Melanie’s career has led her to explore not only how people learn to cook, but also what they can learn about themselves in the process. Through Nourish & Gather, she now brings together cooking, conversation, and mindfulness, with a particular focus on helping young people build confidence, curiosity, resilience, and connection. Her approach also raises a wider question for the culinary industry: alongside technique and high standards, are we giving people the skills they need to manage pressure and grow? Tune in to follow Melanie’s journey, discover why she believes confidence should start young, and explore how mindfulness and connection can help create healthier ways to learn and work in the kitchen on Episode 148: When the Heat Is On: Mindfulness and Confidence with Melanie Underwood.
Tune in and LEARN:
- From Kitchen to Classroom: How Melanie’s move from professional pastry kitchens into education changed the way she understood learning, teaching, and the impact chefs can have beyond the plate.
- Confidence Starts with “Now What?”: Learn why mistakes, problem-solving, and calculated risks can turn the kitchen into a powerful place for young people to build confidence and resilience.
- The Thinking Behind Nourish & Gather: Explore how Melanie brings cooking, conversation, and mindfulness together to create experiences centered on curiosity, self-trust, and meaningful connection.
- Preparing for Pressure: Hear why managing stress should be treated as a skill alongside culinary technique, and how simple mindfulness practices can support people learning and working in demanding kitchens.
Resources
“I think people who go into cooking really have a huge heart. No matter where you fall within the hospitality industry, you naturally want to connect with people. You want to feed people. You want that connection, right?
And I think people who cook also put themselves under so much pressure and don’t learn the skills to actually deal with that pressure. So I happen to believe that we should be building those skills into professional kitchens and culinary schools, because that can truly be a lifesaver.”
Stay Present When the Pressure Rises
Commercial kitchens operate at an intense, fast-paced rhythm where timing, heat, knives, and constant coordination require total focus. For Melanie, mindfulness is not about stepping away from the rush of service; it is about having quick, practical tools to reset within it. She advocates for simple micro-practices that fit seamlessly into high-stakes moments:
- Box breathing: Inhaling, holding, exhaling, and pausing for equal four-second counts to regulate the nervous system.
- The physiological sigh: Taking two quick inhales through the nose followed by a complete exhale to rapidly reduce anxiety.
- Physical grounding: Utilizing small tactile cues, such as tapping near the collarbone or pulling a rubber band on the wrist, to bring focus back to the body.
Managing pressure is not only an individual skill; it can shape how a whole kitchen communicates, collaborates, and performs when service gets intense. That makes mindfulness part of a bigger discussion about how healthier kitchen cultures can support both wellbeing and performance.
Want to take this conversation further? Listen to our episode with Kris Hall, founder of The Burnt Chef Project, for a wider look at how hospitality can better prevent burnout and support the people working behind the pass.
Start Young, Build Confidence
Melanie’s decision to work with younger generations grew from years of meeting adults who had discovered cooking only after realizing another path was not right for them. It made her wonder what could change if young people had the chance to explore their interests, make mistakes, and build confidence much earlier.
In her classes, which often starts with one simple question: “Now what?” When something goes wrong, Melanie encourages students to pause, think, adapt, and find their own way forward. Cooking becomes a space to practise curiosity, independence, resilience, and trust in their own abilities.
Interested in putting this idea into practice? International Chefs Day is coming up on 20 October, giving chefs around the world the chance to engage younger generations through food and practical learning. Discover more about the initiative and how you can host a workshop here.
Explore More from Melanie Underwood
Visit Nourish & Gather to learn more about Melanie’s work in culinary education and mindfulness, and connect with her on LinkedIn, Instagram, and Facebook.
Acknowledgments
Special thanks to Melanie Underwood for joining us.
World on a Plate is supported by Nestlé Professional and Electrolux Food Foundation.
Explore all episodes at https://worldchefs.org/podcasts/
