Gia Stewart Dietitian

Gia Stewart Dietitian Women’s Health Dietitian - specialising in fertility, perimenopause, menopause, PCOS and endometriosis.

Accredited Practising Dietitian
Fertility Dietitian
Nutritionist
HCANZA - Accredited Health Coach
Bariatric Dietitian
Trained on the use of a low FODMAP diet for IBS by Monash University

Endometriosis is multifaceted.There are a number of areas we look at, and one of those — from a nutrition perspective — ...
10/08/2026

Endometriosis is multifaceted.

There are a number of areas we look at, and one of those — from a nutrition perspective — is how we support your body to process and clear oestrogen.

Oestrogen plays a role in how endometrial tissue grows and behaves.🧐
So it’s not just about levels… it’s how your body is handling it.💪

Your liver is responsible for breaking down oestrogen and preparing it for removal. 🗑
If that process isn’t working efficiently, oestrogen can be recirculated rather than cleared.🛑

This is where food can help.

Cruciferous vegetables like:

🥦Broccoli
🌼Cauliflower
🌞Kale

contain compounds that support the liver in processing oestrogen into forms that are easier to eliminate.

They’re also rich in fibre, which helps carry it out through the gut.🪠

Can you add in more cruciferous vegetables to your day?

09/08/2026

Iron is an important nutrient for ALL women — but especially during times when needs can change, like heavy or irregular periods (e.g. endometriosis or PCOS), and even through perimenopause and menopause.

There are two types of iron in food:

Heme iron
→ found in animal foods like red meat, chicken and fish🍗🥩🥓
→ well absorbed by the body

Non-heme iron
→ found in plant foods like legumes🫘, spinach, tofu, nuts🥜, seeds and fortified products
→ less easily absorbed and more affected by what you eat alongside it

This doesn’t mean plant sources aren’t valuable — it just means being a bit more mindful of how you include them.

To help improve absorption:

🌼pair iron-rich foods with vitamin C (e.g. spinach + tomato, beans + lemon)

🌼be mindful of coffee or tea around meals, as they can reduce absorption

🌼Small changes can make a big difference when it comes to maintaining healthy iron levels.

08/08/2026

5-MINUTE SOY CHILI TOFU 😋
Serves 2–3

INGREDIENTS NEEDED:
🌼400 g (14 oz) firm tofu
🌼2L salted water for boiling
🌼3 tbsp light soy sauce
🌼3 tbsp chili crisp
🌼2 spring onions thinly sliced
🌼Coriander leaves
🌼Sesame seeds

METHOD:
1. Bring a pot of water to a rolling boil. Add the salt and return to a boil.
2. Gently lower the tofu slices into the boiling water. Boil for 5 minutes, uncovered.
3. Lift the tofu out, drain briefly, and plate.
4. Drizzle with soy sauce — it should soak in almost instantly.
5. Top with chili crisp, scallions, cilantro and sesame seeds.
6. Serve warm with steamed rice and vegetables, or eat straight from the plate.

Want more delicious tofu recipes just like this one? Comment "Tofu" down below and I'll send you a free e-book, made especially for Women's health in mind!

06/08/2026

You’ve made it to the final part of my tofu series! 🙌

If you've ever thought tofu was bland, boring or had no idea what to do with it, I hope this series has changed your mind.

Over the last week we've covered:
✨ Why tofu is such a great food to include
✨ Why boiling tofu first can improve the texture
✨ How freezing tofu creates a firmer, meatier bite
✨ How to use silken tofu for creamy, high-protein meals
✨ And now... some of my favourite easy tofu recipes.

Whether you're vegetarian, trying to eat more plant-based meals, or simply looking for affordable, high-protein meal ideas, tofu is one of the most versatile foods you can have in your fridge.

💛 Want my FREE Tofu Recipe Book?

It includes:
✔️ My favourite ways to prepare tofu
✔️ Simple cooking tips
✔️ Easy, delicious recipes you'll actually make again

Just comment "TOFU" below and I'll send it to you! 👇

Save this post for the next time you're wondering what to cook, and send it to a friend who still thinks tofu tastes like cardboard! 😉

05/08/2026

Never cooked with tofu before? As a Dietitian I recommend starting here.

Silken tofu is soft and custard-like, and blends straight into:
🌼 smoothies
🌼sauces
🌼soups
🌼dressings
🌼tofu scramble (like scrambled eggs)
🌼and even desserts — a great dairy replacement that adds creaminess and protein without changing the flavour!

If you've only tried firm tofu so far, silken tofu opens up a completely different set of dishes worth exploring. 🤍

Still have lingering questions about tofu? Leave me a comment below🔽

04/08/2026

Freezing your tofu might be the trick you didn't know you needed. 🌱

Here's the science: as tofu freezes, ice crystals form within it and push apart the protein structure. When it thaws, those crystals melt and leave tiny channels behind — turning the tofu spongy, with a noticeably different, almost meatier bite than fresh tofu.😎

The real benefit is in the absorption. Because of those channels, marinades and braising liquids soak all the way through instead of just coating the surface.😋

How to use it: freeze a block of firm tofu overnight (at least 8 hours but up to 24hrs), thaw it on the bench (4-6 hours) or in the fridge (8-12 hours), Once thawed press out the extra water before cooking. It works especially well in braises and stir-fries 🥘where you want the tofu to really carry the sauce.

Make sure to SAVE this reel for your next stir-fry 👆

03/08/2026

Most people press tofu and stop there — but there's a better trick worth trying: boiling it first. 🌱

Drop firm or extra-firm tofu into salted, boiling water for about 5 minutes. This firms up the protein structure, draws out excess moisture, and removes the raw "beany" taste, all in one step.
Note: this only works with firm or extra-firm tofu — silken tofu will fall apart in boiling water.

The bonus: once boiled, tofu absorbs marinades and sauces almost instantly instead of sitting on the surface, which means less time marinating and better flavour overall.🥳

Save this for your next tofu cook-up 👆
Let me know if you try it before your next stir-fry or salad and see how different the texture feels. 🤍

02/08/2026

Still avoiding tofu over the hormone myth?🧐🫣

Tofu is rich in phytoestrogens — plant compounds that weakly mimic oestrogen in the body. A lot of women steer clear of it, either fearing it causes breast cancer, or simply not knowing how to prepare it. The research tells a different story.💪

🌼For menopause: phytoestrogens can ease hot flashes, with studies showing a 25%+ reduction in severity compared to placebo, by stepping in with a mild oestrogenic effect as your own oestrogen naturally declines.

🌼For endometriosis: emerging research suggests phytoestrogens may block oestrogen receptors rather than activate them, helping lower the oestrogen dominance that drives the condition. Still being studied, but early findings are promising.

🌼For breast cancer: moderate soy intake isn't linked to increased risk — some studies even show a lower recurrence risk in survivors.

Beyond the hormone benefits, tofu is a complete plant protein, a good source of calcium, and one of the most budget-friendly proteins around.

It's made from soy milk set with a firming agent (like nigari or calcium sulfate) — similar to how rennet sets cheese — which is what gives you firm, medium or silken tofu depending on how much liquid is pressed out.

The nutrition isn't the issue — preparing it is. Follow along this week as I show you how to turn tofu into some genuinely delicious dishes.

02/08/2026

This week I am launching a new FREE Tasty Tofu ebook for you!

It is evidence-based, science backed ebook full of delicious recipes and nutrition knowledge on how and why you can include tofu in a healthy diet. Feel confident in the health benefits of tofu for Endometriosis, PMOS, fertility, Perimenopause and more.
Do you want your free copy? Simply go to the link in my bio today.

29/07/2026

Roasted Tofu, Chickpea & Sweet Potato Bowl

Serves: 4
Ingredients:
🌼½ cup quinoa (dry)
🌼~2 cups firm tofu, cut into triangles
🌼1 ½ cups cooked chickpeas
🌼1 medium sweet potato, cubed
🌼1 tbsp coconut aminos
🌼2 tbsp extra virgin olive oil
🌼1 tbsp rice vinegar
🌼2 cups mixed greens
🌼1 cup purple cabbage, finely sliced
🌼2 tbsp Italian dressing

Method
1.Cook the quinoa according to packet instructions.
2.Preheat the oven to 190°C and line a baking tray with baking paper.
3.Place the tofu, chickpeas, and sweet potato onto the tray.
4.In a small bowl, mix together the coconut aminos, olive oil, and rice vinegar.
5.Brush some of the marinade over the tofu, then pour the remaining over the chickpeas and sweet potato. Toss well to coat.
6. Bake for 20–25 minutes, or until the tofu is lightly golden and the sweet potato is tender.
7. To assemble, divide the mixed greens and purple cabbage between bowls.
8. Top with quinoa, roasted sweet potato, chickpeas, and tofu.
9. Drizzle with Italian dressing and serve.

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