Pop rock band Castaway released their sophomore EP Nondual in October - the popular tracks resulting in regular airplay on many mainstream radio stations. 

Three of the five band members Joe, Rhys and Austen joined Francesca Rudkin and told her about the pressure of recording this album in such a short space of time.

They also shared how they met at Canterbury University and making the decision that music could be a career for them.

Plus they preformed Pretty Little Liars live in studio.

LISTEN ABOVE AND WATCH BELOW

Pop rock band Castaway&nbsp;released their sophomore EP Nondual in October - the popular tracks resulting in regular airplay on many mainstream radio stations.&nbsp;
Three of the five band members Joe, Rhys and Austen joined Francesca Rudkin and told her about the pressure of recording this album in such a short space of time.
They also shared how they met at Canterbury University and making the decision that music could be a career for them.
Plus they preformed Pretty Little Liars live in studio.
LISTEN ABOVE AND WATCH BELOW

News, opinion, analysis, lifestyle and entertainment – we’ve got your Sunday morning listening covered with The Sunday Session with Francesca Rudkin on Newstalk ZB.

The Sunday Session with Francesca Rudkin

Castaway: The pressure of recording 'Nondual', and performing Pretty Little Liars live in studio

https://api.omny.fm/orgs/7784f840-c291-422a-924b-ad9000bbad71/clips/35fda0a3-cdb9-46e0-813c-b3ab017ecb1e/transcript

On the Sunday Session with Francesca Rudkin Full Show Podcast for Sunday 7 December 2025, for years it was believed Suzanne Vega's 'Luka' was about a young boy, this week she tells Francesca why, after 35 years, she finally admitted she is Luka.

Kiwi band Castaway are a band on the rise, this week they perform their latest single 'Pretty Little Liar' in studio and talk about their breakout year.

Andrew Coster has finally spoken out, ZB political reporter Ethan Griffiths on Coster's version of events including his claims Ministers knew more than they have let on.

And is garlic the next thing in mouth wash? Dr Michelle Dickinson explains.

Get the Sunday Session with Francesca Rudkin Full Show Podcast every Sunday on iHeartRadio, or wherever you get your podcasts.

On the Sunday Session with Francesca Rudkin Full Show Podcast for Sunday 7 December 2025, for years it was believed Suzanne Vega's 'Luka' was about a young boy, this week she tells Francesca why, after 35 years, she finally admitted she is Luka.
Kiwi band Castaway are a band on the rise, this week they perform their latest single 'Pretty Little Liar' in studio and talk about their breakout year.
Andrew Coster has finally spoken out, ZB political reporter Ethan Griffiths on Coster's version of events including his claims Ministers knew more than they have let on.
And is garlic the next thing in mouth wash? Dr Michelle Dickinson explains.
Get the Sunday Session with Francesca Rudkin Full Show Podcast every Sunday on iHeartRadio, or wherever you get your podcasts.

Full Show Podcast: 07 December 2025 

https://api.omny.fm/orgs/7784f840-c291-422a-924b-ad9000bbad71/clips/48a37b06-71b6-4248-82e6-b3ab017e9b62/transcript

Mindful eating is when we become fully connected with all the sensations experienced when eating and drinking including sight, sound, touch, smell and taste.  

Why is eating more mindful is helpful? By being more mindful and conscious it helps us to reflect on what we are eating, how and why. 

Naturopath Erin O'Hara shared her insights with Francesca Rudkin as well as a few mindful eating tips to help improve digestion.

LISTEN ABOVE

Mindful eating is when we become fully connected with all the sensations experienced when eating and drinking including sight, sound, touch, smell and taste. &nbsp;
Why is eating more mindful is helpful? By being more mindful and conscious it helps us to reflect on what we are eating, how and why.&nbsp;
Naturopath Erin O'Hara shared her insights with Francesca Rudkin as well as a few mindful eating tips to help improve digestion.
LISTEN ABOVE

Erin O'Hara: Mindful eating for better digestion

https://api.omny.fm/orgs/7784f840-c291-422a-924b-ad9000bbad71/clips/f7e52766-4099-4941-b7d5-b3ab01805903/transcript

This week, we continue with part two of our four-part lead-up to Christmas, focusing on sides and salads.

Mike van de Elzen has chosen two of his favourite classic salads ahead of the festive season, and runs Francesca Rudkin through the recipe as well as a few tips on the key to a great salad.Ember charred cauliflower with grated ginger, parsley and parmesan

Cook time: 10 minutes

Prep time: 10 minutes

Serves: 6
1 head of cauliflower oil for cooking 
Flaky seasalt and cracked pepper 
1 large knob ginger, peeled and mircoplaned
1/2 flat leaf parsley, roughly chopped
1 cup parmesan, finely grated 
4 tbsp Extra virgin olive oil (this would have to be a first!)

Cut the cauliflower into long florets. You should look at getting around 15-20 florets. 

Bring a large pot ofof salted water to the boil and plunge in the cauliflower. Cook until just under. This will take about 3 minutes. Remove and plunge into iced water to stop the cooking.

Drain once cold and place the cauliflower into a large bowl, drizzle with oil and season with salt. Char-grill over embers or on a hot BBQ until coloured. 

Place back into a clean bowl, toss through the fresh ginger, parsley, parmesan and the remaining olive oil. Check seasoning, you may need more salt. 

Toss and serveRoasted carrots w mint emulsion & spiced chickpeas

Cook time: 45 minutes

Prep time: 20 minutes

Serves: 12
20 carrots cut in half 
2 tbsp sunflower oil 
flaky seasalt
Miso emulsion 
2 soft boiled eggs 
1 tbsp miso paste 
Juice of 1 orange 
Juice of 2 lemon 
1 cup coriander leaves and stalks 
10 mint leaves 
2 tbsp brown sugar 
1 clove garlic 
1 tbsp ginger, peeled 
300ml sunflower oil
Spiced chickpeas 
1/4 cup sunflower seeds, roasted 
1/4 cup pumpkin seeds, roasted 
1 can drained chickpeas 
1 tsp paprika 
1 tsp ground cumin 
1 tsp ground coriander 
1/2 tsp crushed farm chilli
2 tbsp sunflower oil

Pre heat the oven to 180*c. 

Cut the carrots in half and drizzle with oil and sprinkle with some salt. Place into the oven and roast until tender. 

Combine all the ingredients for the spiced chickpeas in a bowl and toss, lay out onto a roasting tray and place in the oven along with the carrots. Cooked for 30 minutes stiring every 10 until crispy. Allow to cool

Make up the mint emo

Bring a pot of water to the boil and carefully drop in your eggs. Time them for 5 minutes before removing and placing into iced water till cold. Carefully roll the eggs breaking the shell before peeling. (good luck!) 

Place all the ingredients apart from the oil into the blender and turning on slowly before turning up and slowy drizzle in the oil. Season with salt and pepper if required. 

Spoon a couple tbsp of mint emo onto a platter and stack the roasted carrots on top and finish with the spiced chickpeas.

This week, we continue with part two of our four-part lead-up to Christmas, focusing on sides and salads.
Mike van de Elzen has chosen two of his favourite classic salads ahead of the festive season, and runs Francesca Rudkin through the recipe as well as a few tips on the key to a great salad.
<h5>Ember charred cauliflower with grated ginger, parsley and parmesan</h5>
Cook time: 10 minutes
Prep time: 10 minutes
Serves: 6
<ul>
<li>1 head of cauliflower oil for cooking&nbsp;</li>
<li>Flaky seasalt and cracked pepper&nbsp;</li>
<li>1 large knob ginger, peeled and mircoplaned</li>
<li>1/2 flat leaf parsley, roughly chopped</li>
<li>1 cup parmesan, finely grated&nbsp;</li>
<li>4 tbsp Extra virgin olive oil (this would have to be a first!)</li>
</ul>
Cut the cauliflower into long florets. You should look at getting around 15-20 florets.&nbsp;
Bring a large pot ofof salted water to the boil and plunge in the cauliflower. Cook until just under. This will take about 3 minutes. Remove and plunge into iced water to stop the cooking.
Drain once cold and place the cauliflower into a large bowl, drizzle with oil and season with salt. Char-grill over embers or on a hot BBQ until coloured.&nbsp;
Place back into a clean bowl, toss through the fresh ginger, parsley, parmesan and the remaining olive oil. Check seasoning, you may need more salt.&nbsp;
Toss and serve
<h5>Roasted carrots w mint emulsion &amp; spiced chickpeas</h5>
Cook time: 45 minutes
Prep time: 20 minutes
Serves: 12
<ul>
<li>20 carrots cut in half&nbsp;</li>
<li>2 tbsp sunflower oil&nbsp;</li>
<li>flaky seasalt</li>
<li>Miso emulsion&nbsp;</li>
<li>2 soft boiled eggs&nbsp;</li>
<li>1 tbsp miso paste&nbsp;</li>
<li>Juice of 1 orange&nbsp;</li>
<li>Juice of 2 lemon&nbsp;</li>
<li>1 cup coriander leaves and stalks&nbsp;</li>
<li>10 mint leaves&nbsp;</li>
<li>2 tbsp brown sugar&nbsp;</li>
<li>1 clove garlic&nbsp;</li>
<li>1 tbsp ginger, peeled&nbsp;</li>
<li>300ml sunflower oil</li>
<li>Spiced chickpeas&nbsp;</li>
<li>1/4 cup sunflower seeds, roasted&nbsp;</li>
<li>1/4 cup pumpkin seeds, roasted&nbsp;</li>
<li>1 can drained chickpeas&nbsp;</li>
<li>1 tsp paprika&nbsp;</li>
<li>1 tsp ground cumin&nbsp;</li>
<li>1 tsp ground coriander&nbsp;</li>
<li>1/2 tsp crushed farm chilli</li>
<li>2 tbsp sunflower oil</li>
</ul>
Pre heat the oven to 180*c.&nbsp;
Cut the carrots in half and drizzle with oil and sprinkle with some salt. Place into the oven and roast until tender.&nbsp;
Combine all the ingredients for the spiced chickpeas in a bowl and toss, lay out onto a roasting tray and place in the oven along with the carrots. Cooked for 30 minutes stiring every 10 until crispy. Allow to cool
Make up the mint emo
Bring a pot of water to the boil and carefully drop in your eggs. Time them for 5 minutes before removing and placing into iced water till cold. Carefully roll the eggs breaking the shell before peeling. (good luck!)&nbsp;
Place all the ingredients apart from the oil into the blender and turning on slowly before turning up and slowy drizzle in the oil. Season with salt and pepper if required.&nbsp;
Spoon a couple tbsp of mint emo onto a platter and stack the roasted carrots on top and finish with the spiced chickpeas.

Mike van de Elzen: Christmas sides and salads for the holiday season

https://api.omny.fm/orgs/7784f840-c291-422a-924b-ad9000bbad71/clips/f86f687c-f23f-4e7f-97e0-b3ab017c8b6b/transcript

Castaway: The pressure of recording 'Nondual', and performing Pretty Little Liars live in studio

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