Julie Stewart Nutrition NTDip, MAPharmT

25/07/2025

A Week of Wonderful Whole Food Plant-Based Foods 🌿 🌱🌱🌱🌱🌱 MONDAY: Nourish Naturally. One pot vegetable black bean chilli with potato wedges. Think colour, flavour and calm. Perfect for easing into the week - make a batch and have leftovers for lunches! 🥒TUESDAY: Quick & Tasty. Baked tofu, black beans, smoked hummus, courgette and red pesto strips.
🧡WEDNESDAY: Midweek Comfort. One Pot lentil Dahl. Smooth, satisfying and super nutritious. Batch it for speedy lunches! Grounding ingredients for a feel-good mood.
🌱THURSDAY: Sunshine Kale Orange Tahini Salad. Magic recipe to make kale taste wonderful! No fuss, all flavour. See previous post for dressing recipe.
🥗 FRIDAY: Fridge-Clean Out Feast. Beautiful figs, avocados and olives salad. Use what you have and love what you eat.
Ready to get creative? 💚Eating more plants doesn’t need to be complicated or expensive.✨ Save this post📲 Tag me if you’re inspired to create your own! 🌱 inspiration

25/07/2025

✨ Sunshine Kale Breakfast Salad 🌿🍊

Kale might not be your usual breakfast choice but it’s the perfect choice!

Starting the day with this glow-in-a-bowl salad — bursting with flavour, antioxidants, and plant-powered goodness. Bright, creamy, zesty, and totally satisfying.

💚 Rich in folate, magnesium, and vitamin K - supporting energy, hormone balance, and brain health. Plus, the fibre keeps you full and your digestion happy. 🌿💪

⚖️ If you’re looking to balance weight, Thylakoids (in raw kale, and other greens) are membrane-bound structures in plant cells that slow digestion of fats and promote the release of cholecystokinin (CCK) and leptin, two hormones involved in satiety.
📑
Studies suggest thylakoids reduce hunger and cravings.

Tip: To maximize appetite-suppressing effects, combine kale with a little fat (like nuts and tahini), as fat enhances absorption of fat-soluble nutrients and supports satiety hormone release.

💚 What’s Inside:
• Kale rinsed in just-boiled water to soften & brighten

🍊 2 oranges or 4 satsumas

• Creamy dressing made with:

🥄 1 tbsp tahini
🍶 1 tbsp soy sauce or coconut aminos
🍋 1 tbsp lemon juice
🌾 1 tbsp nutritional yeast
💧 A splash of water to blend
🌰 1 tbsp ground flaxseed
🍎 1 tsp apple cider vinegar

🍊Peel orange and cut into small bite size segments & remove any tough stalks from kale 🌱

👉 Blend the dressing ingredients by stirring in a bowl or shaking in a jar until smooth, massage it generously into your kale and orange, then finish with a sprinkle of toasted pine nuts for that perfect buttery crunch.

This salad is:
✔️ Immune-loving
✔️ Hormone-friendly
✔️ Full of fibre + healthy fats
✔️ Completely vegan & gluten-free

Let your breakfast shine 🌞

20/07/2025

🫀 10 Evidence-Based Foods to Lower Blood Pressure Naturally

Did you know around 15 million people in the UK have high blood pressure - and nearly 5 million don’t even know it? 😳

Keeping your blood pressure in check starts with lifestyle - like eating a low salt, whole food plant-based diet, staying active and managing stress.

But for some, even healthy habits aren’t enough. If high blood pressure runs in your family, these powerful foods may help bring your numbers down ⬇️

☕️ Dandelion coffee - natural diuretic + potassium-rich
🥬 Green leafy veg - high in vessel-relaxing nitrates
🍌 Bananas - potassium boost
🥤 Pomegranate - antioxidant + ACE enzyme support
🧄 Garlic - natural vasodilator
🤎 Flaxseed - omega-3 rich
🥜 Brazil nuts - magnesium + selenium
🫜 Beetroot - nitric oxide power
🌺 Hibiscus tea - diuretic + heart-friendly

✨ High blood pressure has no symptoms - it’s the silent killer. Get yours checked and nourish your heart with foods that love you back. 💚

Need personalised support? Let’s chat about a 1:1 nutrition plan that works for your body.

💬 Drop a 💚 if you’re ready to take control of your health.

06/06/2025

40+ Ladies! Study shows that Quality Carb-rich foods like Oats, beans, lentils, and potatoes help us live longer 🙂 💪

Eating 5% more protein instead of carbs lowered the odds of healthy aging in the study.

Don't cut carbs if you want a long, healthy life. Scientists found carbs with fiber can help stave off aging, and may even be better than extra protein.

28/04/2025

🌿 **Plant to Plate Festival Horsham Recap!** 🌿

What an incredible time sharing some of my favorite recipes with all of you! 💚 A huge thank you to everyone who joined.

For those who missed it, here’s the Kale & Apple Salad that stole the show! 🍏🥬

✨ **Recipe:**
✅ Kale - 1 bag, chopped
✅ Tahini
✅ Lemon juice
✅ Soy sauce
✅ Ground Flaxseed
✅ Nutritional yeast
✅ Water
✅ Apple
✅ Sultanas

♨️ Rinse kale in boiling water to semi-blanch.
🥣 Mix a tablespoon or two of each ingredient to create a flavourful dressing.
👐 Massage into the kale & enjoy!

Tag me if you try it! 📸 Sussex Green Living

10/04/2025

Saturday 26 April ……
A date for your diaries 💚

Come along, learn, share, and be inspired—together, we can grow a healthier, more sustainable future, one plate and one plant at a time!

Lots of inspirational talks, and activities including a live cooking demo from me 😊

Check out the full programme here https://www.sussexgreenliving.org.uk/plant-to-plate/

Reserve your free spot for my cooking demo at 1pm here:

https://www.eventbrite.co.uk/e/from-leftovers-to-lovely-tickets-1311881776709?aff=ebdsshcopyurl&utm-campaign=social&utm-content=attendeeshare&utm-medium=discovery&utm-term=creator-collections&utm-share-source=creator-collections https://www.eventbrite.co.uk/e/from-leftovers-to-lovely-tickets-1311881776709?aff=ebdsshcopyurl&utm-campaign=social&utm-content=attendeeshare&utm-medium=discovery&utm-term=creator-collections&utm-share-source=creator-collections

04/04/2025

Fancy a change from oats for breakfast?

This apple and cinnamon Quinoa porridge is a nutritional powerhouse packed with protein, complex carbs, vitamins and minerals.

Sure to keep you satisfied and fuelled up all morning 💪

200ml plant milk of choice
100ml water
50g dry quinoa
1 apple - cored and diced
2tablespoons sultanas
1 tablespoon cinnamon
1 tablespoon chia seeds
1/2 cup frozen mixed berries
1 tablespoon ground flaxseed
Top with plant based yoghurt of choice and a drizzle of maple syrup.

Heat up the milk and water in a saucepan until nearly boiling, add quinoa, apple, sultanas, chia seeds and cinnamon.

Simmer for about 15 minutes stirring occasionally. Add the frozen berries which will instantly cool the porridge so you can add your ground flaxseed without damaging it with heat.

Add toppings of choice and enjoy 😊

25/01/2025

Delighted to be at Horsham’s
VEGAN MARKET today! 🌤️

💚 Nourishing Vegan TREATS to sample😋

💚 Interested to know your ZINC LEVELS? take my FREE test! 🧪

💚 Doing VEGANUARY? 🌱 Or looking to optimise your health and wellbeing on a PLANT-BASED DIET? ✅

💚 Any questions❓Why not pop down for a chat! 😊



Nourish.Growcookenjoy Ltd
Pulsin

20/01/2025

09/01/2025

There’s NO SAFE LIMIT of alcohol.

For those doing
incentive to keep going!

The US Surgeon General has produced a report clearly stating the causal link between alcohol consumption and increased risk for at least seven different types of cancer, including breast (in women), colorectum, esophagus, voice box, liver, mouth, and throat.

Whether you're just starting to take a look at your drinking or have already decided to cut back or quit, you'll find helpful tools to stay in control https://rethinkingdrinking.niaaa.nih.gov/tools

14/12/2024

2024: Wrapped!

Just seen my last client of the year and feeling incredibly grateful.

It’s been my pleasure to help clients with all sorts of health conditions ranging from thyroid issues, weight management, PCOS, osteoporosis, diabetes, migraines, cardiovascular disease to cancer.

There is only one therapeutic diet that I would ever recommend - a whole food plant based diet.

I get to see so many people on a journey to better health, whether they choose to fully embrace plant based eating, or transition to reduce meat, dairy, fish and eggs.

This lifestyle helps people reduce fatigue, maintain healthy weight and glow with vitality using the most delicious food.

No fads, no ‘dieting’ and no missing out. My approach is to make healthy and plant based eating fun, filling and satisfying, and something anyone can do and benefit from.

Still balancing my time between NHS and private nutrition clinic, I’ve recently become resident nutritionist for a supplement company, researching and creating vegan formulas.

Thank you to all those who use lifestyle medicine, choosing the power of plants to improve people’s health as well as the health of the planet, and welfare of animals 💚

Seasons greetings to you for festive fun and a restorative peaceful holiday!

08/12/2024

Winter just got spicier with this quick and fiery runner bean stir-fry, brought to you by our nutritionist,

❄️ Perfect for warming up chilly days, this 15-minute dish bursts with the heat of chili, the zest of lime, and the crunch of sunflower seeds. Serve as a side or pair with your favourite grains for a hearty main.

✨ Recipe Highlights:
Ingredients: Runner beans, cherry tomatoes, sunflower seeds, soy sauce, and a medley of garlic, ginger, and chili pastes.
Topping: Nigella seeds + lime juice for the ultimate flavor boost.

Want the full details? Head to our blog for this recipe and so many more delicious plant-based ideas! 💚