White Sage Nutrition

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Carly Smith | Plant-Based Nutritionist 🌱
Helping women 30+ lose weight & balance hormones 🧬 👩‍⚕️ Science-backed
🌱 + Menopause Nutrition
⬇️ 14-Day Reset Kickstart Program

18/06/2026

🌿 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.

Join my 14 Day Summer Weight Loss Reset. Comment for INFO 💚

Summer Buddha Bowl creations 🌱 ☀️ and behind the scenes 😅 OMG these bowls were delicious with divine dressings! I chose ...
11/06/2026

Summer Buddha Bowl creations 🌱 ☀️ and behind the scenes 😅 OMG these bowls were delicious with divine dressings! I chose to have the Tofu Satay Buddha for lunch! Simple plate builds to make your busy week easier.

How many of you are busy working/mums and struggle to find time to cook healthy meals! These are for you! Sunday chop some veggies, prep your starch (sweet potato, butternut squash, black rice,), prep your protein (tofu, black beans, black lentils, chickpeas) and it makes an easy week 🙌🙌

Which bowl looks your vibe? 😋

08/06/2026

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! 💕

Join the SUMMER MAX WEIGHT LOSS COACHING PROGRAM! Grab your spot early and receive instant access to your max weight loss material! Make this year a healthier, happier, balanced you 💕

Comment INFO AND I’ll send you the details 💚🌱

https://www.whitesagenutrition.co.uk

04/06/2026

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 ⭐️

Join my 1:1 - 14 DAY SUMMER RESET ☀️ Your going to be releasing body fat, de-bloating, rid cravings and balancing hormones over 14 days- YES 14 days! Comment INFO and I’ll send you the details!

03/06/2026

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.

LAST CHANCE AT UNBELIEVABLE VALUE 💚🌱 14 Day Weight Loss Glow Up 💫 1st June GLOW UP - join us and experience life-changin...
26/05/2026

LAST CHANCE AT UNBELIEVABLE VALUE 💚🌱 14 Day Weight Loss Glow Up 💫

1st June GLOW UP - join us and experience life-changing results in just 14 days. Feel incredible this summer! ☀️ (The GLOW UP can also be purchased now and used within 8 weeks).

Click below for further information & your sign up area.

OFFER FINISHES SUNDAY 💚

https://www.whitesagenutrition.co.uk/product-page/14dayglowup

21/05/2026

🍋✨ 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 🍋✨

We don’t always “eat” while cooking… 👩‍🍳we taste, pick, nibble, and barely even register it 😅A spoon of sauce while stir...
14/05/2026

We don’t always “eat” while cooking… 👩‍🍳
we taste, pick, nibble, and barely even register it 😅

A spoon of sauce while stirring turns into 10 taste test spoons😅 🍅
A potato wedge “just to check it’s done” 🥔
Some chopped veg while prepping 🥕

Before you know it…
1 wedge turned into 4 😂

This used to happen to me ALL the time — and honestly, it still slips in from time to time. The difference now is I catch it faster and bring myself back to awareness 👀

Because that’s really what this is about:
not restriction ❌
not perfection ❌
just being more intentional instead of mindless 💭

These are the “forgotten calories” that don’t feel like eating because dinner hasn’t officially started yet. But if you’re trying to lose weight, they can make a surprisingly big difference over time.

Most of the time, simply becoming aware of it naturally reduces it 🙌

But if hunger is REALLY building while cooking, your brain will start looking for quick energy ⚡️ — and that’s when the constant picking usually kicks in.

A simple fix? 👇

Make a cup of tea while prepping ☕️
Sip on that.
Have some cucumber, celery sticks, or tomatoes nearby 🥒🍅

Within 30 minutes your dinner will be on the table anyway 🍛
… and you may have naturally eaten 200 fewer calories that day without changing much at all ✨

Comment if this is you 👇😅

A SPECIAL OFFER GLOW UP 💫 to reset and get ready for the summer 💚 Join me & a fabulous group of ladies for 2 weeks achie...
14/05/2026

A SPECIAL OFFER GLOW UP 💫 to reset and get ready for the summer 💚 Join me & a fabulous group of ladies for 2 weeks achieving amazing results 🌱

If you’re interested and would like to get going Monday- click the link below

https://www.whitesagenutrition.co.uk/product-page/14dayglowup

lost 25 lbs, developed a healthier relationship with food & stopped living on a diet rollercoaster… while eating meals l...
12/05/2026

lost 25 lbs, developed a healthier relationship with food & stopped living on a diet rollercoaster… while eating meals like THIS 👀🌱

Breakfast: Banana bread baked oats with fruit & plain soya yogurt 🍌

Lunch: My crispy potato wedges (yes, the BEST weight loss wedges 👀), beetroot hummus & crunchy veg sticks 🥔

Snack: Chocolate cherry oat cake 🍒🍫
Quick, easy & feels like you’re never missing out! Paired with fruit & a dollop of soya yogurt.

Dinner: Stuffed rice peppers filled with my lentil bolognese 🌶️

And THIS is exactly how I lost weight sustainably.

Not by:
❌ starving myself
❌ cutting carbs
❌ fasting
❌ obsessively calorie counting
❌ “being good” Monday-Friday then bingeing at weekends

Before this journey, I felt:

* puffy & inflamed
* exhausted all the time
* constantly craving sugar
* uncomfortable in my clothes
* trapped in painful PMS cycles
* totally disconnected from my body

Even though I wasn’t overweight, there is a 40 lbs difference between the highest and lowest ends of a healthy weight… and honestly? I just didn’t feel confident in my skin.

So I stopped chasing quick fixes.

I focused on HEALTH first.

I made my meals simple, filling & easy to stick to. I focused on plant-based foods, lower fats at that stage(not no fat) purely because fats are calorie dense (NOT because they’re unhealthy 👏🏼) and I knew keeping portions bigger would make this feel sustainable after years of restriction.

And everything changed.

✨ I lost 25 lbs
✨ My energy skyrocketed
✨ My cravings calmed down
✨ My mood improved
✨ PMS practically vanished
✨ My painful bloating subsided

(And no… your stomach expanding slightly after eating isn’t “bloating” 😅 Your stomach is supposed to fill with food! Please don’t spend your life scared of fullness and surviving on smoothies trying to keep your stomach flat 24/7 — that mindset often leads to overeating later.)

This became a lifestyle change — not another “6 week fix.”

And now I teach women exactly how to do the same.

Everything you see here is inside my 14 Day Glow Up ✨
Easy meals, habit building, science-backed fat loss & a framework that actually feels GOOD to follow.

Comment GLOW UP for the details 💌
Starts Monday 👀

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