Sage & Rye

05/06/2026

As a nutritionist, I’m often asked if treats can fit into a healthy lifestyle. My answer is always yes.

These beautiful homemade cupcakes were made by a talented friend (Night Owl Bakes), and they’re a perfect reminder that nutrition isn’t about perfection—it’s about balance, enjoyment, and making room for foods we love.

Food is more than just nutrients; it’s also creativity, connection, celebration, and pleasure. A healthy relationship with food means being able to enjoy a homemade cupcake without guilt and then moving on with your day.

Everything can fit when overall habits support your health. 🧁

Have a beautiful day
Yours,
Rae ❤️

04/06/2026

Good afternoon! It’s quick snack time idea!! 💃 .... Honey glazed cashews with paprika!

Ingredients
1 cup raw cashew nuts
1 tbsp honey
1 tsp sweet paprika powder

Method

Mix all the ingredients together and bake until golden brown 🙂
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55kcal per 1 tbsp
Yields: 4 to 5 servings

Yours,
Rae ❤️

03/06/2026

03/06/2026

I absolutely love eating out! But enjoying the restaurant scene doesn't mean ruining your goals! It just takes a few clever swaps.

Restaurant salads often pack hidden calorie bombs (dressings, croutons, fried toppings) that can easily out-calorie a burger! 👀

So here are some examples of clever swaps and tips:

🥗 Choose grilled food instead of fried (like grilled chicken breast, not crispy chicken).

🥗 Order the Caesar dressing separately in its own cup (2 tbsps = 170 calories).

🥗 Avoid fried bacon (especially streaky bacon).

🥗 Choose grilled croutons instead of those fried in oil and salt (100g fried croutons = 435 calories).

🥗 Choose coleslaw without mayonnaise (100g = 500 calories).

🥗 One tablespoon of oil is enough (it is best to use extra virgin olive oil); 1 tbsp oil = 116 calories.

🥗 Tortilla salad bowl = 1 tortilla = 300 calories.

Take care and take control of your calorie intake this summer! ☀️👙

Yours,
Rae ❤️

02/06/2026

Hello ☺️ Got veggies about to go bad? Turn them into this quick, healthy low calorie vegan stir-fry that is packed with vitamins and perfect for weight loss! 😍

Ingredients:

Red & green bell peppers
Onions
Porcini (or any mushrooms)
Fresh grated ginger
A touch of olive oil

Method:

Simply sauté everything together in a pan with a little bit of olive oil.

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Tip: Serve it as a main vegan meal or as a side dish! 🙂

May you have a lovely Tuesday
Yours,
Rae ❤️

01/06/2026

Morning everyone! Easy and quick onion soup it is today with only 92 kcal!!🥣

Onions are loaded with flavonoids, which have both an antioxidant and anti-inflammatory effect.

Ingredients

1 bay leaf
1 tbsp fresh thyme
4 large evenly sliced onions
1 tbsp balsamic vinegar
1/3 tsp fresh black pepper
1 tbsp olive oil
2 cups water

Put all ingredients in the pot and cover with a lid. Cook for 45 minutes on low heat.

And enjoy your low calorie soup

Yours,
Rae ❤️

30/05/2026

The taste and smell of home sweet home…. Healthy Maltese pudding ❤️ happy weekend everyone, rest and take care ☺️ Yours… Rae ❤️

29/05/2026

Hello again my dear followers ❤️ Here’s another quick and easy healthy recipe… my spinach and ricotta pasta (497 kcal per serving)

Ingredients

2 cups baby spinach (fresh)
1 cup low fat ricotta
2 tbsps Parmesan cheese
40g mozzarella shredded
1 egg
250g pasta of choice (preferably wholegrain)
Pinch of salt and pepper
2 tbsps skimmed milk
1 tbsp breadcrumbs

Method

In a blender, add the spinach, ricotta, and salt and pepper. Blend until smooth.

In a separate bowl beat the egg, then add the milk and the blended mixture. Mix well.

Cook the pasta as per package instructions.

Once the pasta is ready, put it in the mixture bowl and mix well.

Add the Parmesan cheese, and mozzarella to the mixture (including the pasta). Mix again.

In a baking tray, put the pasta and add breadcrumbs on top.

Bake until golden brown. And enjoy 😉

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Serves 3
497 calories per serving

May you all have a splendid weekend 🥂
Yours,
Rae ❤️

28/05/2026

Hello 😉 The season for fresh peas has arrived…. What are the benefits of peas?

Peas can:

• Supports eye health
• Supports heart health
• Helps boost immunity
• Supports healthy skin
• Aids digestion
• May help reduce inflammation
• Rich in antioxidants

Half a cup of fresh peas = 70 to 75 kcal.

Have a lovely day everyone 😊

Yours,
Rae ❤️

27/05/2026

Hey everyone ☺️ Inspired by my lovely mother-in-law ❤️, this recipe has become one of our favourite quick and nourishing meals. Fresh, filling, and perfect for meal prep! This pasta salad is packed with protein, crunchy veggies, and simple ingredients for an easy balanced lunch or light dinner. Yumm! 🤩

Ingredients:

* 300g penne pasta (wholegrain is a better option for weight loss)
* 2 tins tuna, drained
* 2 carrots, grated
* 1 red bell pepper, diced
* 1/2 red small onion, finely chopped
* 2 boiled eggs, chopped
* 60g black olives, sliced
* 2 tbsp light mayonnaise
* 1 tbsp olive oil
* 1 tsp mixed herbs
* Salt & black pepper to taste
* Fresh parsley for garnish

Method:

Cook the pasta according to packet instructions, then drain and allow to cool.

In a large bowl, combine pasta, tuna, grated carrot, peppers, onion, eggs, and olives.

Mix the mayonnaise, olive oil, herbs, salt, and pepper together.

Pour the dressing over the pasta salad and toss well to combine.

Garnish with fresh parsley and chill before serving.

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Serves: 4
Calories: Approx. 390 kcal per portion

Have a lovely day!
Yours,
Rae ❤️