White Sage Nutrition, Dorridge (2025)

18/12/2025

Brilliant Fudgy Black Bean Brownies ✨

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 NEW YEAR MAX WEIGHT LOSS COACHING PROGRAM! Dates launching today! Grab your spot early and receive instant access to your max weight loss material! Make this year a healthier, happier, balanced you 💕 Comment NEW YEAR for the details!

15/12/2025

💚 I’ve been featured inside Vegan Food and Living Magazine 🌱 UK’s Bestselling Vegan Magazine! 🙌🙌🎉

Roasted Carrot Salad with Tahini Vinaigrette 🍂 Perfect for those cold winter days & keeping you on track this festive season 🎄 Super quick to prep, nutrient dense and will keep you full for hours, making this dish the perfect weight loss lunch 💚

Ingredients
Serves 2
4 Carrots
1 Parsnip
1 Cup of butternut squash
Handful rocket/mixed leaves
2 tbsp pomegranate seeds
1/2 tin of green lentils
2 tsp fennel seeds

Tahini dressing-
2 tsp tahini
4 tbsp balsamic vinegar
2 tsp Dijon mustard
1 tsp maple syrup

Directions
-Preheat the oven to 190°C.
-Cut your carrots and parsnip in half lengthways. - -Place on parchment paper along with chopped butternut squash, sprinkle with fennel seeds
and bake for 30 minutes.
-Place leaves, lentils & pomegranate seeds into your bowl.
-Blend the dressing ingredients.
-Place the cooked veggies over the salad leaves and drizzle with tahini vinaigrette.

Notes
This dish can be stored in the fridge for 3-4 days in an airtight container. To maintain the freshness of the salad, store the tahini dressing separately and
add it just before serving.

12/12/2025

🔥 CARBS DON’T MAKE YOU FAT! 🔥

Yes, you read that right. ✅ Rice, potatoes, fruit & legumes = your secret weapon to staying trim & energised.

Here’s why:
💧 Mostly water → fills you up without extra calories
🌱 High in fibre → keeps you full, curbs cravings
⚡ Fuel for your body → carbs = energy for muscles & brain
🍎 Packed with nutrients → vitamins, minerals, antioxidants
💪 Supports activity → you burn what you eat efficiently
🥔 Low calorie density → eat volume, stay lean
❌ No saturated fat or cholesterol

Humans are terribly inefficient at turning carbs into fat. Your body burns carbs first — not stores them as fat.

So go ahead: load up on whole carbs and feel full, energised, and satisfied all day! 🙌🙌

11/12/2025

Go to snack 🌱

This platter has been my go to snack lately! Chocolate peppermint truffles with a platter of fruit! Satisfies my 4pm hunger and keeps it locked up until dinner! All the purple fruit contains an antioxidant called anthocyanin- it stimulates your GLP-1 hormone. The same hormone synthetically created for weight loss jabs to control hunger. We can do it through food 💪🌱 Pick the purple ones.

What’s your go to mid afternoon snack? I want to hear them all!

09/12/2025

Healthy Vegan Christmas Dinner Menu 🌱

The main event

⭐️ Chestnut & Cashew Nut Roast

⭐️ Oil-Free Roast Potatoes

⭐️ Healthy Potato Dauphinoise

⭐️ Porcini & Cranberry Gravy

⭐️ Roasted Maple & Fennel Carrots

⭐️ Brussels Sprouts with sweet shallots, thyme & chestnuts

⭐️ Winter Vegetable Tray Bake

⭐️ Cranberry Chutney

Dessert

⭐️ Healthy Apple Crumble

⭐️ Raspberry & Cranberry Crumble Bites

Plus appetisers, starters, party food & all the meals in between to help keep you on track this Christmas 🎄🌱

All inside my NEW VEGAN CHRISTMAS EBOOK 🎄🌱

https://www.whitesagenutrition.co.uk/product-page/vegan-chrsitmas

05/12/2025

The Perfect Weight Loss Breakfast! 🔥SAVE!

If you want to burn fat effectively, you need a high-volume, nutrient-packed breakfast that keeps you full and supports your metabolism. This meal is made from whole plant foods designed to help with appetite control and fat loss—naturally!

✨ What’s in it?
✅ Cooked oats (in water) – A fibre powerhouse to keep you satisfied
✅ Microwaved apples – Soft, sweet, and packed with gut-friendly fibre
✅ Blueberries & strawberries – Loaded with anthocyanins, which boost GLP-1 hormone (yes, the same one in weight loss jabs!) to reduce appetite, regulate blood sugar, and support fat burning—without the side effects!
✅ Zucchini – Adds volume and lowers calorie density, so you can eat more and still lose weight

💡 Why this works for weight loss:
✔️ High-volume eating fills your stomach, keeping you full longer
✔️ Chewing thoroughly (to apple sauce consistency) helps with digestion and mindful eating
✔️ Natural fat-burning nutrients that support metabolism

🍽️ Eat for at least 20 minutes, chew mindfully, and fuel your body for the day ahead!

💥 Want to burn fat effectively? Join my 14-Day Weight Loss Program!
Comment “INFO” below, and I’ll send you the details!

27/11/2025

NEW VEGAN CHRISTMAS EBOOK 🎄🌱

This isn’t just a festive recipe book - it’s your guide to enjoying Christmas without the bloating, heaviness, or “start-again-in-January” cycle.

Inside, you’ll find a full Christmas Day menu, beautiful buffet food, healthy party nibbles, and naturally sweet festive treats - all designed to keep you satisfied, nourished, and glowing right through December.

No restriction.
No missing out.
Just smarter swaps, bigger portions, and food that loves your body back.

✨ What’s inside:
Healthy treats like Chocolate Peppermint Truffles, Fig Tarts & Cranberry Bites

A full Christmas Dinner Menu (Chestnut & Cashew Nut Roast, Oil-Free Roast Potatoes & Porcini Cranberry Gravy plus more)

Buffet boards, canapés, party food & grazing table ideas

Batch-cook recipes and quick meals to keep you on track between social events

Everything made with whole foods, no oil, and naturally low in calorie density.

https://www.whitesagenutrition.co.uk/product-page/vegan-chrsitmas

Enjoy Christmas the delicious, wholesome way — and step into the New Year feeling lean, energised, and incredible 🎄🎄💚💚

24/11/2025

SPECIAL EDITION WEIGHT LOSS RESET 🎄🌱

A 14 Day Mini Reset - as the festive season approaches, do you feel as though you need a reset & a refocus. Join me inside a 1:1 Special edition reset- designed to release weight & balance hormones PLUS receive my VEGAN CHRISTMAS EBOOK to support you through the festive season and a planned strategy to keep you on track. Start a new year feeling incredible.

💪🎄 Let’s do this.

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

If you have any questions just drop me a DM or pop in comments below 🌱

24/11/2025

Who feels as though Christmas is a time it’s expected you’re just going to put pounds on? As if it’s a given??? It’s Christmas 🎄 It’s what happens! Comment 👇 Let’s chat!

But what if there is away you can still incorporate treats (the ones you love- mince pies, tempura goodies 🍤, cheese & crackers, chocolates from the Quality street tub) but still enter a new year feeling amazing!

It’s about balance 💚🌱 You can still include these but change mindset- plan with intention! Then surround the other moments with nourishing plant-based bowls of food and make some healthy treats! Making my winter detox soup for the days between Christmas & New Year for lunch, whipping up mince pie cookies for the treat with an afternoon tea. Swap out, don’t miss out!

Then who cares what happens Christmas Day! It’s one day of the year! (Although I still have you covered in my Christmas Ebook if you want plant-based alternatives).

Enjoy a planned Cheese & Crackers night but add 50 % fruit & veggies to that board! Or try my tofu cream cheese and Cranberry chutney. Plan the moments you’re going to treat yourself so you don’t feel it’s mindless or you’ve overeaten! Pair the treat with fruit or veggies to balance the treat out.

🎄🌱

14/11/2025

Morning habits can make or break your progress. If you’ve been spinning your wheels with weight loss, these 10 breakfast choices might be the reason why:

1. 🍳 Protein overload – Eggs get hyped up as the ultimate breakfast, but without fibre or carbs, they don’t keep you full for long.

2. 🧀 Dairy – Cheese, lattes, yogurt… dairy sounds “wholesome,” but often leaves you sluggish, bloated, craving more food later… oh and perfect if you want to pack on the lbs!

3. 🥣 Breakfast cereals – Fast and easy, but highly processed and blood sugar spiking. You’ll be back at the fridge within the hour.

4. 🍫 “Healthy” mixes – Store-bought granola and trail mix are basically candy bars in disguise: oils, sugars, and endless additives.

5. 🥜 Peanut butter mountains – A spoonful here, a “taste test” there… nut butters are calorie bombs that add up fast without filling you up.

6. 🍟 Grease for breakfast – Anything fried first thing? Say hello to brain fog and energy dips all day long.

7. 🍞 White processed bread – Toast, bagels, rolls… refined breads with almost no nutrients. You’ll crash before your morning even starts.

8. 🥐 Packaged quick-fixes – Bars, vegan pastries, protein cookies… they’re marketed as health foods but usually leave you unsatisfied.

9. 🫙 Oils in general – Olive oil, coconut oil… doesn’t matter. At the end of the day, it’s pure fat in a bottle. Coconut might be great for your skin, but it’s not doing your waistline any favours.

10. 🍳 Heavy, savory spreads – Big, salty, savoury breakfasts may feel comforting, but they’re harder to digest and can weigh you down.

If you want the perfect weight loss breakfast that’s going to keep you full for hours and help you release weight then COMMENT - BREAKFAST 💚 and I’ll send my everyday go to breakfast straight to your DM’s 💪

Join my SPECIAL EDITION MINI RESET and I’ll show you exactly what to eat to shed lbs & balance your hormones. Comment INFO to learn more 💪🌱

13/11/2025

🎄 PEEK INSIDE MY VEGAN CHRISTMAS EBOOK! 🌱✨

These Chocolate Peppermint Truffles are one of the festive treats you’ll find inside — and honestly… they are unreal.

Smooth, fudgy, minty, coated in crisp dark chocolate, and whole-food based.

SO easy. SO delicious. And totally Christmas-approved. 🎁💚
Inside the ebook you’ll get the full recipe + a step-by-step method, including my tweak if you can’t get Japanese sweet potatoes (don’t panic — orange sweet potatoes work beautifully with my simple adaptation!).

But the book is so much more than recipes…
For years, I thought Christmas meant:
😅 Feeling bloated
😩 Constant snacking
🥴 Heavy, sluggish days
🎄 “It’s Christmas… I’m supposed to gain a few lbs, right?”
This was me — every year.

Until I learned how to glide through the season with high-satiety, whole-food meals, a simple plan, and a balanced mindset. It took a few Christmases to nail… but now I’ve wrapped it all into one guide for you.

✨ Inside the Vegan Christmas Ebook you’ll find:
✔ Festive treats like these truffles
✔ Christmas Day menus
✔ Everyday meals to keep you full & energised
✔ Low-stress food planning
✔ A simple festive strategy to help you stay on track without restriction
✔ How to enjoy the little indulgences

It’s everything you need to enjoy December and feel amazing rolling into January 🌱💚

If you want a Christmas that feels light, delicious and in control…
Comment CHRISTMAS below and I’ll send you the link to my NEW VEGAN CHRISTMAS EBOOK🎄✨

White Sage Nutrition

18/12/2025

15/12/2025

12/12/2025

11/12/2025

09/12/2025

05/12/2025

27/11/2025

24/11/2025

24/11/2025

14/11/2025

13/11/2025

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