Julie Stewart Nutrition NTDip, MAPharmT

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Julie Stewart Nutrition NTDip, MAPharmT

Support and advice with all aspects of nutrition and lifestyle medicine from a BANT registered nutritionist®
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11/06/2026

What can you make with a bag of potatoes, some chickpea flour and a few veggies? 🌱

This is my potato crust tofu & chickpea veggie bake — somewhere between a frittata, quiche and comfort food pie 😋

Packed with:
🥔 Potatoes for satisfying energy
🌱 Chickpea flour for plant protein + fibre
🌿 Spinach for greens
✨ Nutritional yeast for that savoury flavour

Potato Crust Tofu & Chickpea Bake

Base
🥔 5 medium potatoes, cooked until soft

• Place cooked potatoes into the base of an ovenproof dish
• Lightly smash with a potato masher and spread and smooth over to cover the base of dish
• Bake at 200°C while preparing the filling

Filling
• 300g carton silken tofu (don’t drain)
• Fill the empty tofu carton twice with water to provide 600g water
• 1½ cups gram (chickpea) flour
• 1 tsp mustard powder
• 1 tsp kala namak (for an eggy flavour)
• 1 tsp black pepper
• 1 level tsp turmeric
• 1 tbsp onion powder
• 1 tbsp nutritional yeast
• 1 red pepper, deseeded & chopped
• 1 bunch spring onions, chopped
• 3 cups raw spinach

Method
🌱 Whisk together tofu, water, chickpea flour, mustard, turmeric, pepper and onion powder until smooth.

🌱 Stir through the pepper, spring onions and spinach.

🌱 Remove potato base from the oven, pour over filling and top with extra nutritional yeast and sliced tomato.

🌱 Bake at 180°C for around 45 minutes until golden and set.

Keeps well in the fridge too - because healthy eating is always easier when tomorrow’s lunch is already made 😉

10/06/2026

🌿 Wellness is so much more than what’s on your plate…

As a nutritionist, of course I believe food is powerful. The nutrients we give our body influence our energy, mood, hormones, gut, immune system and so much more.

But true wellbeing is built from all the little things we fill our lives with every day 🤍

🌱 Time in nature
🚶‍♀️ Movement that feels good
💧 Hydration
🥗 Nourishment
🤍 Connection
🌿 Moments of silence
🎨 Creativity
💭 Reflection
😴 Deep rest

Sometimes we can focus so much on “getting the diet right” that we forget the foundations that help our nervous system feel safe and our body thrive.

Health isn’t about perfection. It’s about creating a life that supports you - one small layer at a time 🌿

💚 What layer do you need a little more of this week?

08/06/2026

What do vegans actually eat?
The reality? Some of my favourite meals are made from simple staples:
🥣 Rice, quinoa, oats & potatoes
🥫 Chickpeas, lentils & beans
🥦 Frozen or fresh vegetables
🍓Frozen and fresh fruits
🥗 Big colourful salads
🌿 Herbs & spices
🥜 Nuts & seeds
🍅 Tins of tomatoes, coconut milk, olives, sauces & cupboard basics

04/06/2026

💙 Prostate health matters

Prostate cancer is the most common cancer in men in the UK, with around 1 in 8 men diagnosed during their lifetime. Risk is higher in some groups, including men with a strong family history, BRCA2 gene changes, and black men, where risk may be around 1 in 4.

Following the latest UK National Screening Committee recommendations, a new targeted NHS prostate cancer screening approach is planned from 2027, focusing initially on men at higher genetic risk - including PSA testing every two years for eligible men aged 45–61 with BRCA2 variants.

While screening and early detection are vital, research also shows that diet and lifestyle matters. Diet can play a supportive role in maintaining prostate health, reducing inflammation, and supporting overall wellbeing. If you’ve been diagnosed with prostate cancer then diet and lifestyle alongside medical treatment is key 🤍

🌱 These 10 evidence-informed plant foods contain compounds studied for prostate health:

🍅 Tomatoes – lycopene
🥦 Broccoli & cruciferous vegetables – sulforaphane
🍵 Green tea – catechins
🎃 Pumpkin seeds – zinc
🌰 Walnuts – plant omega-3 (ALA)
🫐 Berries – polyphenols
🌱 Flaxseeds – lignans & fibre
🫘 Soy foods – isoflavones
🥬 Leafy greens – antioxidants & minerals
🌊 Seaweed – iodine & marine phytonutrients

No single food prevents prostate cancer, but a diverse, fibre-rich, plant-focused diet alongside regular checks can be a powerful foundation for long-term health.

💙 Know your risk. Don’t ignore symptoms. Speak to your GP if concerned.

02/06/2026

✨ Exciting to see nutrition research gaining momentum in cancer care ✨

This recently published review paper in Frontiers in Nutrition has already reached almost 5,000 reads in just over 6 months 👏

The paper explores how targeted nutritional and lifestyle strategies may help support people undergoing modern cancer therapies, including key immune checkpoint inhibitors, PI3K inhibitors, and tyrosine kinase inhibitors.

It highlights the growing recognition that nutrition isn’t just about “eating well” ~ it can play an important supportive role alongside medical treatment, from helping manage treatment-related side effects to supporting the body’s resilience during therapy.

Seeing high-quality, evidence-based nutritional approaches becoming more visible in oncology care is such a positive step forward 🌱

The article is open access for anyone interested in reading more.

https://pubmed.ncbi.nlm.nih.gov/41425618/

29/05/2026

I’m all for nourishing your body with whole plant foods most of the time… but I also think food should be fun, social and satisfying too. An occasional treat isn’t going to undo a healthy lifestyle ~ balance matters far more than perfection ⚖️💚

So naturally I had to try the viral nuggets & caviar trend 👀

Recipe:
• Any chickn nuggets ~ cooked nice and crispy
• “Sour cream” made from plain unsweetened yoghurt + lemon juice + mayo
• Dollop on top of the nuggets
• Finish with caviar (seaweed-based!)

And honestly… it’s ridiculously good 😂

If it’s good enough for Michelin ⭐️ restaurant and McD’s, then it’s good enough for me!

25/05/2026

Healthy dessert in minutes 🍨✨

The perfect refreshing alternative to ice cream ~ creamy, naturally sweet, packed with fibre and made from whole ingredients 🌱

🥭 Frozen Mango Soft Serve
• 1 cup frozen mango
• 1/2 cup coconut yoghurt
• Splash of plant milk

Blend until smooth and creamy.

🫐 🍓Quick Chia Jam
• Handful of defrosted berries
• 2 tsp chia seeds
• 1/2 tsp date syrup

Mash berries into a pulp, stir in chia seeds and date syrup, then leave for 10 minutes to thicken.

Top your mango blend with the chia jam and enjoy 💛

Simple, nourishing and honestly tastes like dessert from a beach café!

19/05/2026

Plant-based comfort food 🌿✨

Not my usual 10-minute creation… but definitely worth the effort if you fancy a little kitchen time-out 👌

This hearty mushroom & buckwheat meatloaf is packed with fibre, flavour, and nourishing whole-food ingredients. Perfect served with salad, roasted veg, or enjoyed cold the next day.

💚 Recipe below:

INGREDIENTS

Meatloaf
• ½ cup hulled buckwheat groats (soaked overnight)
• ½ cup quinoa (soaked overnight)
• 1 oz dried porcini mushrooms, chopped + soaked in 40ml boiled water for 30 mins
• 3 garlic cloves
• 3 celery stalks + leaves, finely chopped
• 2 cups white cabbage, finely chopped
• ¼ cup ground flaxseed
• 1 tsp mixed herbs
• 2 tsp smoked paprika
• 1 tbsp mustard powder
• 1 tbsp tomato puree
• 2 tsp soy sauce (or coconut aminos for gluten free)
• 2 tsp psyllium husk
• Black pepper

Tomato Topping
• 3 tbsp tomato puree
• 2 medjool dates
• ½ tsp garlic powder
• ½ tsp smoked paprika
• ¼ tsp cumin
• 1 tbsp balsamic vinegar
• ½ cup water

METHOD

1️⃣ Preheat oven to 180°C.
2️⃣ Drain buckwheat + quinoa and add to food processor.
3️⃣ Dry sauté celery, cabbage, mushrooms (+ soaking liquid) and garlic until moisture is absorbed.
4️⃣ Add to processor with remaining meatloaf ingredients and pulse lightly.
5️⃣ Let mixture sit for 15 minutes.
6️⃣ Blend topping ingredients until smooth.
7️⃣ Add mixture to parchment-lined loaf tin and smooth top.
8️⃣ Pour over tomato topping.
9️⃣ Bake for 1 hour.
🔟 Cool for 15–20 minutes before slicing.

Keeps in the fridge for around 5 days and freezes really well in slices ✨

25/02/2026

RECIPE SHARE ~ Easiest High-Protein Baked Cheesecake - it’s Yumm! 😋

Ingredients
1 (15 oz) can chickpeas (or 1½ cups cooked chickpeas, ~250 g), drained and rinsed
1 cup (130 g) dates, pitted
1 cup (140 g) cashews
1 (7 oz / 200 g) pack firm tofu
1 tsp vanilla extract
1 cup (240 ml) plant-based milk
½ cup frozen berries

Method
1. Preheat oven to 180°C (160°C fan).
2. Line a small springform tin or cake tin with baking paper.
3. Add all ingredients to a high-speed blender or food processor. Blend until completely smooth and creamy.
4. Pour mixture into the lined tin and smooth the top.
5. Bake for 35–45 minutes, until set around the edges with a slight wobble in the centre.
6. Allow to cool completely, then refrigerate for at least 2–3 hours to firm up before slicing.

Address

Horsham

Website

https://juliestewartnutrition.com/

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