Sage & Rye

Sage & Rye Qualified Nutritionist

Morning everyone ❤️ Summer calls for frozen low calorie treats! And I made these for us last week and we absolutely love...
30/06/2026

Morning everyone ❤️ Summer calls for frozen low calorie treats! And I made these for us last week and we absolutely loved them! They’re super delicious, low-fat, super colorful, and packed with vitamins!

This is my homemade version of … Berry Yogurt Popsicles for approx 70 calories each!

Ingredients

Blueberries: 1/2cup (fresh or frozen)
Strawberry yogurt: 2 cups (low fat)
Honey: 1 tsp
Peanut butter: 1 tsp
Nutella: 1 tsp (optional)

Method

Put all ingredients into a blender. Blend until smooth and purple.

Pour the mixture into the popsicle molds, leaving a tiny bit of space at the top for expansion. Insert the top part of the molds.

Freeze for 4 to 6 hours until completely solid.

When ready, run the mold under warm water for 10 seconds to release.

Yields 6
Preparation time 5 minutes
Calories per popsicle 70 calories

May you all have a lovely day
Yours,
Rae ❤️

29/06/2026

Good afternoon everyone 🙂 How is summer treating you?

Summer salads are my fav! Here’s how I wash the lettuce to help reduce pesticide residues and dirt! 🥬

✔️ Soak in 1 tbsp baking soda per 1 litre of water for 10–15 minutes to help reduce pesticide residues.

✔️ Rinse well under running water.

✔️ Dry thoroughly and store in an airtight container lined with a paper towel to keep it fresh and crisp for longer.

Hi everyone 🥰 One quick question for the weekend …. Can you drink wine and still lose weight? Yes! 🥂 And for the fewest ...
19/06/2026

Hi everyone 🥰 One quick question for the weekend …. Can you drink wine and still lose weight?

Yes! 🥂 And for the fewest calories, your best bet is a dry white wine!

Here is your quick guide to sipping smart and staying on track 🙂

Avoid sweet wines
Try to keep it to 1 glass
Don’t drink on an empty stomach
Alternate wine with water.
Move a little more on wine days
3 to 5 alcohol free days per week

For a typical 150 ml glass:

🍷 Dry white: 110–120 calories
🍷 Dry rosé: 110–125 calories
🍷 Light red: 115–125 calories

Balance is everything! What’s your go to glass? And it’s Friday…. So happy weekend to all of you!

Take care and keep safe
Yours,
Rae ❤️

Hey everyone, how are you today? 😊Craving a sweet, guilt free and tasty treat? Apple Peanut Butter Oat Muffins...
16/06/2026

Hey everyone, how are you today? 😊Craving a sweet, guilt free and tasty treat?

Apple Peanut Butter Oat Muffins🧁

I tried these with my little ones last week and they were a huge hit!! We absolutely loved them! 🥰

Here’s the recipe 👇

Ingredients

1 1/2 cups oats
1 tsp baking powder
1 tsp cinnamon + pinch of salt
2 eggs
1/3 cup peanut butter
1/2 cup 0% fat Greek yogurt
1/4 cup honey or maple syrup
1 tsp vanilla
1 cup shredded peeled apples

Instructions

1. Heat oven to 350°F (175°C) and line a muffin tin.

2. Whisk dry ingredients in one bowl. Blend wet ingredients in another until smooth.

3. Stir dry ingredients into the wet mixture, then fold in the apples.

4. Divide into cups and bake for 18–22 minutes until set but soft in the center. Cool slightly.

Calories per muffin: 155
Enjoy your muffins 🙂

Yours,
Rae ❤️

What a day! After a super busy day, I finally found a quick moment to say hello and share this incredibly easy, healthy ...
15/06/2026

What a day! After a super busy day, I finally found a quick moment to say hello and share this incredibly easy, healthy recipe. We had this yesterday and it is absolutely delicious! It’s my fav Pear & Cottage Cheese Stuffed Mushrooms!! 🍄‍🟫 🍐

Ingredients

4 large mushrooms (stems removed)
Half a cup low-fat cottage cheese
1 pear, finely diced
3 walnuts, crushed
1 tbsp breadcrumbs
1–2 tsp olive oil
1 tbsp honey (optional)
Salt, pepper, and fresh parsley

Method

1. Prep: Preheat oven to 400°F (200°C). Brush the outside of the mushroom caps with olive oil and place them open-side up on a baking sheet.

2. Mix & Fill: Stir together the cottage cheese, pear, walnuts, salt, and pepper. Spoon the mixture into the mushroom caps and top with breadcrumbs.

3. Bake & Serve: Bake for 18–20 minutes until golden brown. Drizzle with honey (optional) and garnish with fresh parsley.
___________________________________________
Servings: 2–4
Calories per mushroom: 92 calories

May you have a lovely relaxing evening
Yours,
Rae ❤️

Hi everyone! ☺️ Sharing one of my absolute favorite breakfasts today. This berry oatmeal is not only healthy, full of an...
12/06/2026

Hi everyone! ☺️ Sharing one of my absolute favorite breakfasts today. This berry oatmeal is not only healthy, full of antioxidants and delicious, but the beautiful colors instantly brighten up my whole day! 🫐

Here are the ingredients:

1/2 cup oats
3/4 cup skimmed milk
8 frozen berries
1 tsp honey
1 to 2 sliced strawberries
1 tsp crushed nuts (almonds, walnuts, or pecans work great!)

Method

Combine 3/4 cup oats, 1 cup skimmed milk, and 8 frozen berries in a small pot.

Bring to a gentle boil, then simmer on low for 4–5 minutes, stirring occasionally until creamy.

Remove from heat and stir in 1 tsp honey. Pour into a bowl.

Finish with the sliced strawberries and 1 tsp crushed nuts for crunch.

__________________________________________

Serves 1
Calories: 265 calories

Happy weekend everyone and take care 😊
Yours,
Rae ❤️

Inspired by my lovely sister (Stacy Aquilina) here’s a simple, fuss-free banana bread recipe that’s perfect for both lit...
11/06/2026

Inspired by my lovely sister (Stacy Aquilina) here’s a simple, fuss-free banana bread recipe that’s perfect for both little ones and grown-ups alike.

It’s my favorite easy banana bread recipe made with love 😍

Ingredients

2 ripe bananas
2 eggs
1 cup self-raising flour
½ teaspoon baking powder

Optional: chocolate chips (for an extra touch of sweetness)

Method:

1. Preheat your oven to 180°C.
2. Mash the bananas in a bowl.
3. Add the eggs and mix well.
4. Stir in the self-raising flour and baking powder until combined.
5. Fold in the chocolate, if using.
6. Pour the mixture into a greased or lined loaf tin.
7. Bake for 45–50 minutes, or until a skewer inserted into the centre comes out clean.
8. Allow to cool before serving.
_________________________________
Calories per serving: approx 80

May you have a beautiful day
Yours,
Rae❤️

Hello my dear followers 🥰 This is a delicious veg dish inspired by what I had available in the fridge. It’s an easy way ...
10/06/2026

Hello my dear followers 🥰 This is a delicious veg dish inspired by what I had available in the fridge. It’s an easy way to increase your vegetable intake and create a more balanced, wholesome meal!

The outcome 😄 …. Roasted Sweet Potato, Potato & Asparagus Tray Bake! ✨

Ingredients (4 servings)

•2 medium sweet potatoes (cut into tiny cubes)
•1 medium potatoes, diced
•3 carrots, diced
•1 bunch asparagus, cut into 4–5 cm pieces
•4–6 garlic cloves
•2 tbsp olive oil
•1 tsp paprika
•1 tsp dried or fresh rosemary
•½ tsp salt
•¼ tsp black pepper

Instructions

1. Preheat oven to 200°C (400°F).

2. Dice all vegetables into roughly equal-sized pieces.

3. Place in a large bowl and toss with olive oil, paprika, rosemary, salt, and pepper.

4. Spread on a baking tray in a single layer.

5. Roast for 25–35 minutes, stirring halfway through.

6. The vegetables are done when the potatoes are tender and lightly browned.

___________________________________________
Serves 4
Calories per serving: 220- 250

Have a nice day and take care,
Yours,
Rae ❤️

09/06/2026

Some of us are chasing shade from the blazing sun (especially in sunny Malta 😊), while others are reaching for a rain jacket here in beautiful Ireland. Either way, the weather loves testing our commitment to exercise!

Still, find your way, plan ahead, make a little time for yourself, and trust the process. Progress doesn’t come from perfection but it comes from showing up consistently.

Tip: My wise friend (Ingrid Fenech) once told me, “There’s no such thing as bad weather, only bad clothing.” So lace up your runners and don’t let a few clouds or the scorching sun stand between you and your goals! 🌧️☀️💪

Here’s my STRESS BUSTER smoothie recipe including 3 anti stress foods: avocado, blueberries and banana!Ingredients 1 rip...
08/06/2026

Here’s my STRESS BUSTER smoothie recipe including 3 anti stress foods: avocado, blueberries and banana!

Ingredients

1 ripe banana
1 ripe avocado
1 cup blueberries (fresh or frozen)
1 cup low fat milk (or water)

Optional: 1 tbsp honey or maple syrup and/or ice cubes


Method

Peel the banana and avocado, removing the avocado pit. Cut both into smaller chunks.

Add milk to your blender first (this helps the blades run smoothly). Add the banana, avocado, and blueberries on top.

Secure the lid and blend on high for 45 to 60 seconds, or until completely smooth and creamy.

If the smoothie is too thick, splash in a little more liquid and blend for another 5 seconds.

Pour into glasses and enjoy immediately.

Serves: 2 to 3

May you all have a beautiful day dear ladies and gentlemen 🙂

Yours,
Rae ❤️

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