White Sage Nutrition

🌿 Summer Glow Satay Buddha Bowl (Go-To Weight Loss Bowl)

✨ How this bowl works
This bowl is designed to naturally support fullness, appetite control, and reduced cravings through a high-volume, fibre-rich structure that helps you feel satisfied sooner and stay fuller for longer.
The combination of stomach stretch from a large portion size, plus fibre-rich vegetables, plant protein, and slow-digesting carbohydrates, helps slow digestion and strengthen natural satiety signalling. This includes a natural reduction in ghrelin (the hunger hormone) after eating, alongside increased fullness signalling from gut hormones involved in appetite regulation, including pathways linked to GLP-1.
In simple terms, it helps you feel full more quickly, stay satisfied for longer, and naturally eat less overall without feeling restricted.

🥗 Ingredients (1 serving) Multiply to make a few bowls ready for your week ahead!
50g red cabbage, shredded
75g red pepper, sliced
1 radish (approx. 30g), sliced
100g cucumber ribbons
20g pea shoots
70g firm tofu, drained & cubed
50g cooked black rice
100g roasted sweet potato, diced

🥜 Satay Glaze
1 tsp peanut butter powder (or 1 tsp peanut butter)
1 tsp maple syrup
1 tbsp lime juice
Pinch chilli flakes
1 tbsp water

🥄 Low-Fat Peanut Lime Dressing (30ml per bowl)
2 tbsp peanut butter powder (or 2 tbsp peanut butter for creamier version)
2 tbsp light soy sauce
Juice of 1 lime
1 tsp maple syrup
1 garlic clove, crushed
1 tsp grated ginger
4–6 tbsp water
🍽️ To Serve
Lime wedge to squeeze
Chopped coriander

👩‍🍳 Method
•Roast the diced sweet potato at 200°C for 20–25 minutes until tender and golden. Bake the tofu for 20–25 minutes until golden.
•Mix the satay glaze ingredients together, warm briefly until smooth, then toss through the baked tofu.
•Cook the black rice according to packet instructions if not already prepared.
•Whisk together the dressing ingredients, adding water until smooth and pourable.
•Arrange the vegetables, black rice, and sweet potato in a bowl. Top with the satay tofu, drizzle over 30ml dressing, and finish with coriander and a squeeze of lime.

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Brilliant Fudgy Black Bean Brownies ✨

🌟 Want to kickstart fat loss & balance your hormones? Join my 14 DAY SUMMER WEIGHT LOSS RESET ☀️🌱– comment INFO to learn more!

Healthy • Gut-Friendly • Hormone-Loving • Weight Loss Support • Pure Clean Goodness 💪🍫

These are your new go-to protein snacks – no junk, just real, nourishing ingredients that love your body back. Think fudgy, chocolatey, melt-in-your-mouth brownies… but packed with beans, oats, sweet potatoes & flax. Trust me – they work!

Makes 20 small brownies

🌱 Ingredients
2 tins black beans (save the juice)
1 cup juice from beans
2 pre-baked medium sweet potatoes (peeled)
100ml soy milk
160g blended oats
2 apples (peeled, microwaved 2 mins & blended – prep in advance)
1 tsp baking powder
50g (1/2 cup) 100% cocoa powder
2 tbsp flaxseed (+ 6 tbsp water for flax mix)
2 tsp vanilla extract
5 tbsp maple syrup
Pinch of salt

Optional: drizzle of melted 85% dark chocolate (I love 🍫) or add 1/4 cup of choc chips into the mixture

👩‍🍳 Directions
1️⃣ Preheat oven to 190°C & line a baking dish with parchment.
2️⃣ Mix flaxseed + drop of water → let thicken 5–10 mins.
3️⃣ Blend oats to a flour. Place in a bowl. Then blend beans, sweet potato, apples & flax mix until smooth.
4️⃣ Add oat flour, cocoa, vanilla, baking powder & salt → blend again into a thick batter.
5️⃣ Spread evenly in the baking dish & bake 40–45 mins, until a toothpick comes out with a few moist crumbs.
6️⃣ Cool completely (overnight in the fridge is 💯). Slice & enjoy with berries.

✨ Storage: Keeps 7 days in the fridge, or freeze individually wrapped for up to 3 months.

🌟 Optional glow-up: drizzle with rich, melted 85% dark chocolate for the ultimate fudgy bite.

👉 Save this recipe, share with your chocolate-loving friends, and let me know if you try it! 💕

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https://www.whitesagenutrition.co.uk

Vietnamese Rainbow Summer Rolls with Peanut-Lime Dressing 🥜 SAVE!

Asian food is some of the healthiest on the planet 🌿

In many rural Asian communities, people regularly live past 100, with lower rates of chronic disease, fewer menopausal symptoms, stronger bones, and vibrant health well into old age. Their secret? A mostly plant-based diet filled with fresh vegetables, herbs, legumes, and whole foods — low in processed ingredients and rich in natural balance.

These rice paper rolls are a perfect example — light, filling, and full of colour, texture, and nutrition. Packed with crunchy veg, mango, basil, and a creamy peanut-lime dressing, they’re incredibly satisfying while keeping things light.

Perfect if you’re on a weight loss journey, maintaining a healthy lifestyle, or just want to eat clean and feel good. Add baked tofu or edamame for extra protein and make it a full meal.

If you want the recipe and a recipe card, comment ROLLS 👇

Asian-ware including platters, soy sauce jug, dip dishes and chopsticks 🥢 by ! Stunning ⭐️

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APPLE PIE BREAKFAST CAKE 🍎 SAVE! MAX WEIGHT LOSS RESULTS! My go to breakfast I used to drop 25lbs & keep my hormones balanced.

Join my SUMMER WEIGHT LOSS PROGRAM ☀️ (choose from your 14 day reset or 6 week transformation program - let’s transform your health, hormones and weight using my entire framework that I & my clients used during their journey. Comment INFO 👇 if you would like to know more.

You can shed lbs eating cake 🌱🌱 we don’t miss out, we just swap the ingredients 😋

This recipe makes a delicious breakfast, snack or any meal!! Guilt free cake, super healthy, low fat, plant-based cake.

Serves 2
Ingredients-
80g of oats
1/2 tin of chickpeas
2 bananas
1 tsp baking powder
Chickpea water and 150ml water or 250ml of water.
1 chopped apple 🍎

Optional- Drizzle with 1 tbsp of peanut butter powder (pb2) & water mix before serving or a dollop of plain no sugar soya yogurt.

Once cooled- the breakfast cake can be cut into slices.

Blend and pour into a pasta bowl. Cover in chopped apples.
Microwave 12-14 mins until firm on top. Alternatively bake in a lined oven proof tin for 30-35 minutes at 190 degrees C until firm on top.

Pair with fruit or veggies to reduce the calorie density of the meal! Fill up and enjoy!

Learn how to eat more to weigh less inside my program🌱🌱 Let’s transform your weight, hormones and health. Comment INFO 👇👇👇 to learn more.

🍋✨ Lemon Cheesecake Overnight Oats (with berry coulis + oaty biscuit crunch)

Your plant-based meal prep staple for busy women and mums who want something quick, satisfying and actually helps you stay on track, without feeling like “diet food” 🤍

How to use:
This is designed to fit real life. Make it as a big batch for the fridge so you’ve got grab-and-go breakfasts all week, or portion into jars for easy meal prep. It’s perfect for busy mornings when you don’t have time to think, a 3–4pm snack when energy dips and cravings hit, or even as a lighter after-dinner dessert when you still want something sweet but don’t want to undo your day.

Why it works:
It’s a balance of slow-digesting oats + plant protein + fibre-rich fruit + creamy soya yogurt. This combo helps keep energy more stable, supports fullness for longer, and reduces the “snack again an hour later” cycle. The oats give long-lasting fuel, the yogurt adds protein for satiety, and the berries bring fibre and natural sweetness- so you feel satisfied, not restricted. And yes… it still tastes like cheesecake 🍋✨

Ingredients (4-5 servings):
120g rolled oats
50g oat flour (or blended oats)
250g plain soya yogurt
350ml unsweetened almond milk
3 tsp maple syrup
2 tbsp lemon juice
2 tsp lemon zest (save a little for topping)

Berry coulis:
1–1½ cups frozen berries + 1 tbsp maple syrup

Oaty banana crunch:
1 ripe banana + 80–100g oats

To serve:
Dollop of soya yogurt + extra lemon zest

Method:
Mix oats, oat flour, yogurt, almond milk, maple syrup, lemon juice and zest and refrigerate overnight.

Simmer berries with maple syrup until jammy, then cool.

Mash banana with oats, spread thin on parchment and bake at 160–170°C for 25–30 mins (or air fry 150–160°C for ~15 mins) until crisp, then break into chunks.

Assemble: overnight oats, berry coulis, dollop of yogurt, zest and oaty biscuit crunch.

Perfect for busy mornings, post-school-run chaos, afternoon slumps, or those evenings when you want something sweet but still want to feel good about your choices 🍋✨