What’s involved?

  • Nourish Owner, Judy Plath,shares her tips on making a healthy kitchen that is practical and sustainable
  • ‘Make over’ your kitchen, in simple, easy steps
  • Swap pantry staples for healthier, TASTIER alternatives
  • Weekly themes to make your ‘make over’ easier
  • Demonstrations of easy, healthy meal prep – including staples like homemade coconut milk
  • Cooking tips to suit everyday kitchen equipment
  • A weekly commitment of only 45 minutes + homework
  • Hints on where to get your key ingredients
  • Tips on making healthy cooking TASTY!

Kicks off Wednesday 3 May, 2017

Yesterday’s Bundy Flavours & Winterfeast Farmer’s Market was a fantastic celebration of all things FRESH and LOCAL!

We were honoured to be invited again to host a Cooking Demonstration again this year and we shared two amazing recipes with our audience to showcase the fantastic produce available locally that can be used for healthy, nourishing cooking!

Our recipes included:-

Bundaberg Chocolate Brownie – featuring locally grown organic sweet potatoes, Springhaven Meadows banana flour, Fig Tree Farm Pasture Raised, Free Range Eggs and Baffle Dairy Fresh cream

Zesty Lime & Lemon Myrtle Beef Marinade– featuring locally grown Bundy Limes, Flavours of Bundaberg – Lemon Myrtle, Bundy Limes Zest Salt & Pepper, Bunda Ginga and beef shins from Tender Sprouted Meats

If you’d like to source any of the products listed, check out this page for details or visit Nana’s Pantry for almost everything you’ll need 🙂

Who ever heard of a Christmas Cake made with sweet potato?!

Well, that’s exactly what one creative local baker has done –created an utterly unique cake that celebrates our vibrant local region by using unique ingredients such as sweet potato, banana flour and Bundaberg Rum!

Judy Plath, owner of Nourish Café, in Bundaberg’s main street, was set the challenge by a local farmer to create a Christmassy cake packed with local goodness, with a little bit of ‘naughty’ thrown in!

“When banana grower, Jacinta Jowett from Springhaven Meadows, suggested I create a healthy version of a rum-soaked Christmas pudding, I thought she was crazy” laughs Mrs Plath “But when I started thinking about it, I got really excited about the challenge”.

Thus, the ‘Celebrate Bundaberg’ Cake was born. This cake features a raft of local ingredients, including free range eggs, ginger, chai tea, sweet potato, banana products, and the spirit that put Bundaberg on the international map, Bundaberg Rum.

And, Judy Plath is quick to point out, there’s a lot of local pride and endeavour in this cake too!

“We employ a team of 12 local people at our café” says Mrs Plath “and we believe they are just as important an ingredient as the Rum in this cake”.

“It’s our dedicated team who cook the sweet potato, crack the eggs, peel the bananas, soak the fruit in rum and bake the cake” says Mrs Plath “so really, they are another local ingredient to add to the list!”.

Nourish Café has a strong focus on using nourishing, ethical and sustainable products, so every ingredient in the cake has been carefully thought through.

“We avoid using highly refined ingredients because they have little nutritional value” says Mrs Plath “instead we use minimally processed, nutritionally dense ingredients like the locally made banana flour from the Springhaven Meadows”.

“We love that our eggs come from animals that live a natural life, feeding out in the open, like the chooks from Fig Tree Farm”

“And we love that local sweet potato growers, the Hartnetts, have recently become certified biodynamic, meaning they use no pesticides or synthetic fertilisers in their farming system” says Mrs Plath.

Along with the other local ingredients, everything else in the Celebration Cake is also well considered – the raisins and currants are certified organic and don’t use the controversial preservative, sulphur dioxide; the oil used in the cake is cold pressed, organic coconut oil, the cinnamon is certified organic and so on and so on.

As an added bonus, the Nourish Café ‘Celebrate Bundaberg’ Cake is suitable for those who need a gluten free, dairy free or grain free version of good old Aussie favourites like fruit cake or Christmas pudding.

“Most importantly, this cake is designed to be a nourishing addition to the Christmas table so that people don’t have to feel guilty about a little Christmas Day indulgence” says Mrs Plath.

For more information about ordering your very own ‘Celebrate Bundaberg’ Cake, pop in to Nourish Café at 176 Bourbong Street, Bundaberg or contact us via our Facebook Page.

Did you attend our recent cooking demonstration at the Bundy Flavours Festival? If you did, you would have seen me make some delicious, healthy recipes using a vast array of local produce.

Here’s the recipes from the day and if you’d like to know where to source the ingredients, visit Nana’s Pantry for the pantry items (vinegar and the like; plus, the also have local garlic, ginger and more) and Learmonth’s Foodworks (for pantry items and great avocados, garlic and the like (don’t forget, always ask if they’re local!) or Beemart for fresh produce (don’t forget, always ask if they’re local!) and Tender Sprouted Meats for top quality local beef or lamb to marinate with our delicious marinade recipe.

You can also visit our Local Produce page for a full rundown on WHAT you can buy that is locally produced and WHERE to buy it!



3 tbsp filtered water

100 g avocado (roughly 1 medium avocado)

1 tbsp Australian olive oil (or macadamia oil)

1 tbsp coconut oil

2 tbsp AYAM coconut cream

1 tbsp apple cider vinegar

1 tsp Dijon mustard

 ½ tsp sea salt/ Himalayan salt

 ½ tsp lemon myrtle powder

2 tsp lemon juice

Blend together till perfectly smooth and dress your salad with it! You can source most of these ingredients at Nana’s Pantry, including the lemon myrtle!



2 tbsp lemon juice (freshly squeezed)

2 tbsp apple cider vinegar

2 tbsp honey / 100% maple syrup / coconut syrup

¼ cup good quality tamari (or coconut aminos)

¼ cup Australian olive oil

2 cloves garlic

2.5 cm fresh ginger (peeled)

1 cm fresh turmeric (peeled)

Blend on speed 10 until smooth. Dress your salads with it! OR, marinate meat overnight with this delicious dressing, come, marinade!

NB. You can source most of these ingredients at Nana’s Pantry!



Soak 1 level cup of macadamias in ½ cup filtered water for half an hour; then tip nuts and water into a blender

Add 1 tbsp lemon

½ tsp sea salt/Himalayan salt

½ tsp apple cider vinegar

2 tsp nutritional yeast

Blend briefly on a medium speed until a slightly crunchy texture is achieved

NB. You can source most of these ingredients at Nana’s Pantry!

How can a ‘staple food’ be making us sick?

I’ll never forget the first time my brother-in-law (a Bakery owner) learnt that I had coeliac disease (and thus couldn’t eat his wheat-based breads etc). He literally rolled his eyes and made jokes about it being the ‘new fad diet’.

What he didn’t understand, is that coeliac disease is a medically diagnosed autoimmune disease – I hadn’t jumped on a bandwagon to get attention … in fact, 17 years ago when I was finally diagnosed, after years and years of being sick, I had never heard of gluten or coeliac disease. It wasn’t until a concerned friend urged me to get tested because I was constantly sick, that I learnt about gluten.

Several years later, he was asking my advice on gluten free bread for his Bakery, because he was constantly being asked for it.

Why had the inquiries increased? Was it due to ‘fad diets’ or was it due to the ever-increasing number of people being diagnosed with an autoimmune condition that requires a wheat free diet?

Have you wondered the same thing?

Why are we reacting so much to this staple food? Well, scientists and health specialists the world over are asking the same question and they have come together in the ‘What’s with Wheat?” documentary (details below) to explore the question … ‘Why have we become so wheat intolerant?’

Yours, Judy xx


Nourish Cafe will be offering dinner and snacks from 6 pm – 7 pm, prior to the screening of the film. Visit our Facebook Event for more details on pre-ordering your meal.

Wheat… It’s everywhere and in everything! But could it be making you sick?

Humans have been eating wheat for millions of years but are today’s wheat what it used to be? More people are wheat intolerant than ever before. Cyndi O’Meara, nutritionist and founder of Changing Habits, went on a global quest to find out why. This is her story.

Featuring leading experts from around the world including Sarah Ballantyne, Dr Terry Wahls, Dr Natasha Campbell McBride, Pete Evans, Mark Sisson, Dr Vandana Shiva and more, this is a must watch film for anyone who’d like to improve their health and that of our children and future generations.

If you care about your health, your families health and the health of the generations to come, then you need to join us at the Bundaberg screening of “What’s with Wheat.”


Big thanks to Family Chiropractic Bundaberg for bringing this film to Bundaberg!

Before the film, you’ll be able to purchase meals and snacks from Nourish Cafe PLUS mingle with local exhibitors and sample products before the event.

Date & Time: Friday, July 29th, 2016 6:00 pm – 9:30 pm

Location: Shalom College Performing Arts Complex

Visit Family Chiropractic Bundaberg to book your tickets NOW!

The Program for the evening will be as follows:

• 6:00 pm: Doors open, organic meals available for purchase, chat to our local exhibitors
• 7:15 pm: Film commences
• 8:30 pm: Q&A panel with local health experts
• 9:00 pm: Lucky door prizes drawn from all featured businesses
• 9:30 pm: Event concludes.


More and more people are diagnosed with coeliac and non-coeliac gluten sensitivity than ever before! You have to ask the question, WHY?

Have you ever wondered why as a nation and a worldwide population we are struggling so much with our health?

A new Australian made documentary, “What’s with Wheat” spills the beans on the devastating effect wheat is having on our nation’s health.

Could our modern wheat production and the amount of wheat we consume daily be contributing to the global health crisis?

These are the questions explored in a new feature-length documentary “What’s with Wheat?”.

Dr David Perlmutter says that “NO part of the human body is immune from the effects of gluten.” It’s possible that modern wheat just may affect every single system in our entire body.

Wheat and wheat containing products have become a component of almost every single packaged food and even our beauty products, plus they could be having a devastating effect on the health of yourself and your family.

“What’s with Wheat?” answers how differently our wheat crops are now grown and processed, what’s added to the wheat, the reason why it’s so addictive which is leading people to consume more than they used to and why wheat is now added to other foods and cosmetics.

What’s with Wheat features 15 global experts from Australia, United States, England, America, New Zealand and India.

Cyndi O’Meara – Nutritionist, Founder: Changing Habits
David Perlmutter, MD, FACN, ABIHM – Neurologist and #1 New York Time Best Seller “Grain Brain.”
Sarah Ballantyne PhD – Health Educator/Advocate
Pete Evans – Chef, Author: “Paleo Way.”
Dr Terry Wahls – Clinical Professor Of Medicine, University of Iowa
Dr Natasha Campbell-McBride – Author: “Gut And Psychology Syndrome.”
Mark Sisson – Best Selling Author of “The Primal Blueprint.”
Sally Fallon Morell – President: Weston A. Price Foundation
Sayer Ji – Founder: Greenmedinfo.com
Dr Stephanie Seneff – Senior Research Scientist, MIT.
Professor Rodney Ford – Gastroenterologist and Food Allergy Specialist
Joel Salatin – Farmer, Author, Food Freedom Advocate
Dr Vandana Shiva – Author, Activist, Pioneer, Scientific Advisor
Leo Galland, MD – Author: “The Allergy Solution”, Director, Foundation for Integrated Medicine
Kim Morrison – Health and Lifestyle Educator, Author and Speaker


Two years ago a Bundaberg family took the brave step to open a wholefood, organic cafe in Bundaberg and here we are two years later incredibly Nourish 2nd Birthday Celebration Flyerpleased and humbled by how Bundaberg has welcomed us!

To celebrate this wonderful milestone we’re hosting a Birthday Celebration on Friday 8 July, Saturday 9 July and Sunday 10 July.

Friday’s Tasting Plate is a collection of three small meals + three small sweets showcasing our unique flavours.

Including a mini version of our NEW Bundy Bounty Bowl, a delicious bowl of local goodies! Available from 11.15 am – 2.15 pm, during our Birthday celebrations on Friday 8th July. This Tasting Plate is a wonderful opportunity to sample Nourish at its best!

Customers who pre-pay for their Tasting Plate will receive a 10% discount. An order form for the Tasting Plate is available at the cafe or download here and return to the cafe.

Saturday, all customers will receive a delicious Birthday Brownie – what better way to start the weekend!

On both Friday & Saturday all customers will enter the draw to win one of many amazing prize packs kindly donated by businesses who have supported us on our journey to become Nourish! Keep your eyes on our Facebook page for more details.

In addition, all customers on Friday & Saturday will receive DOUBLE STAMPS on their Nourish loyalty card for all coffee, chai, tea, hot chocolates and golden lattes!

Sunday is a very special event indeed, our very first Nourish Cooking Workshop, held in the waving rows of banana plants at Springhaven Meadows! This workshop is our tribute to all the amazing farmers that provide the glorious produce that make it possible for us to create nutritious and delicious meals for Bundaberg.

Promise Nutrition - I Love Berries. Natural. Healthy. Strawberry. Raspberry. BlueberrySome time ago I was approached by a lovely young local couple who are as passionate about real food as I am! Alistair and Sarah Hill are Bundaberg locals who became frustrated with a lack of transparency in the supplement industry. As a professional athlete and fitness instructor, Alistair was searching for a protein product that would truly nourish his body.

Alistair says “As the years have passed by, my dissatisfaction in the health, supplement and food industries has grown substantially; in particular, the misleading and harmful advertising that is so rampant. It’s one thing to have a product that is unhealthy for someone but it’s another thing to advertise that product as something that will improve their health”. Well said, I say!

So, Alistair and his wife, Sarah, decided if the product didn’t exist, they’d create it! Enter … PROMISE NUTRITION … a range of high quality, additive free protein products that are completely transparent in their ingredients and their methods of manufacture.

This couple have scoured the globe to source products that meet their incredibly high standards for genuine nutrition and quality. As they say “Over the past few years we have scrutinised many of the natural products on the market in Australia and overseas. Unfortunately, we’ve found that even companies using real ingredients are often still deceptive in their marketing which goes against our belief in being completely honest and transparent”.

What does that have to do with Nourish Cafe?

Just after the launch of Promise Nutrition, Alistair and Sarah approached Nourish Cafe to see if we’d consider using their protein products on our menu. Their timing couldn’t have been better! We had been quietly searching for a protein range that we could add to our smoothies which wouldn’t compromise on our high standards for wholefood ingredients. After sourcing a high quality dairy free (vegan) protein range from Byron Bay for our smoothies, we also wanted a whey protein range but were unexcited by the whey protein supplement options on the market. So, to discover that a locally owned company was already making a high quality, sugar free whey protein range was truly a blessing!

Long story short??

Nourish Cafe now has a delicious range of protein packed, sugar free smoothies that will power you through your day, nourisBlueberry Smoothieh your body pre/post workout or give the kids a healthier milkshake option for when you’re out and about!

Oh! Did I mention they’re packed with local goodies as well? Yep, local bananas, local macadamias, and, of course, Bundy’s very own Promise Nutrition protein range!!

Pop in soon – mention this post and receive a FREE sample of one of our delicious new protein smoothies xx

Visit http://www.promisenutrition.com.au/ for more details about the Promise Nutrition range!

Learn what ‘Clean Eating’ means to Judy Plath, founder of Nourish Cafe, Bundaberg.

Judy will explain why she feels clean eating is a way of life, not a ‘diet’ and why she doesn’t bother reading nutritional panels on packet food anymore.

Judy will explain the history behind her decision to clean up her eating habits and share with you why she believes understanding your body is the most important guide to making food choices.

The workshop will include taste testers of various different meal/snack options that Judy will share with you which will hopefully tackle some of the cultural eating habits and cravings that keep many of us trapped in poor food choices.

All participants will receive a workshop handout, recipe e-book and taste testing the yummy food, of course!

Book yourself into the next workshop on 6:15pm, 18th Nov at Eventbrite here.

Clean Eating Workshop Bundaberg Nourish Cafe

Supporting local farmers and producers is a key focus of our business at Nourish.

It’s an absolute bonus that local dairy producers, Baffle Dairy Fresh, also produce a beautiful milk that is a delight to work with! Who likes their creamy Baffle coffee from Nourish?

1a - local Baffle milk