April 7, 2020 By Sarah White No Comments

These vegan coconut macaroons were a long time in the making; many bags of shredded coconut were lost to the process of developing an edible (dare I even say, delicious) macaroon recipe free of egg whites and sugar. After months of experiments I've finally nailed the perfect ratios and replacements - just in time for passover. Coconut macaroons are the ideal dessert during the holiday as they do not contain any flour or other 'forbidden' Passover foods and Grandma usually brings out a can of Manischewitz macaroon's at the end of the Passover seder to accompany her homemade apple sauce…

June 12, 2019 By Sarah White No Comments

This Doctor's Favourite Breakfast: Nutella Keto Smoothie This smoothie reminds me of chocolate Nutella ice cream. It's creamy, luscious and satisfying like everyone's favourite toast-topper but unlike Nutella, this smoothie is actually good for you. If you follow along regularly you've likely noticed that I’ve been experimenting with a new way of eating that incorporates a ton of healthy fats into my daily diet. While not a strict ketogenic diet, my fat-first approach to eating has made a huge difference in how I look and feel. My energy is improved, my skin is healthier and I’m even seeing positive changes to body…

June 3, 2019 By Sarah White No Comments

Keto Laksa Coconut Curry Soup  While this coconut curry soup is not a technically a Balinese dish, it definitely captures the same South East Asian flavours that we enjoyed so much on our trip to Bali. Made from coconut milk, a special curry paste called laksa, shrimp and keto noodles, this soup has all the flavours of Bali (with none of the carbs!). Laksa is a paste made from all of my favourite south asian flavours: lemongrass, chilies, shallots, galanga (or ginger), turmeric, spices and dried shrimp. These fresh ingredients are blended up in a food processor then sautéed in a pot…

May 10, 2019 By Sarah White No Comments

The Clean Green Ketogenic Reset: Balance blood sugar levels & improve your metabolism in only 20 days.  My favourite way to reset after a holiday is to follow a strict ketogenic diet for 20 days. This is an excellent and delicious way to improve insulin sensitivity and shed a few extra pounds after a few weeks of indulgence. While a long term keto diet can be difficult, and isn’t recommended for everyone, a short 3-week keto reset is achievable and can lead to some truly amazing health benefits. Today’s post will teach you how to do your own clean keto-style diet for…

April 8, 2019 By Sarah White 2 Comments

Hormone Balancing Lemon Blueberry Keto Flax Muffins In healthy women the menstrual cycle should be regular, painless and generally symptom-free. Unfortunately, I rarely see female patients with ‘perfect’ cycles. Irregular periods, infertility & hormonal acne are two of the most common reasons that women seek out my care. Many of weight-loss patients even have hormonal imbalances at the root cause of their inability to lose weight despite diet and exercise. This is due to the fact that women with estrogen dominance have been shown to burn 300 – 400 less calories everyday compared to women with ‘balanced’ hormone levels. Stress,…

February 11, 2019 By Sarah White No Comments

Heart-Healthy Chocolate Hazelnut Butter Cups [Keto + Vegan] February is Heart-Health month & the unofficial "month of love". My favourite way to show love this time of year is to get into the kitchen and whip up something decadent and healthy to gift to my friends and family. Valentine’s Day is undoubtedly a time to spoil your partner with love, but nothing really says you care more than making something from scratch. Decadent holiday desserts don’t have to be unhealthy, in fact, they can be quite good for you. These sugar-free chocolate hazelnut butter cups are filled with healthy fats and…

January 31, 2019 By Sarah White No Comments

Keto Paleo Pumpkin Muffins Yes, I do realize that we're now officially deep into winter and 'pumpkin season' has technically passed along with my hopes & dreams of warm sunny weather. While fall is most definitely over, pumpkin season lives on in my heart and my kitchen whenever I bake up a batch of these delicious treats. These gluten-free, dairy-free, paleo & keto-friendly muffins are my favourite way to reminisce about fall. They're dense, satisfying and evoke that lovely fall feeling that we're all missing right about now. I've made this recipe with both monk fruit sweetener (keeping it keto)…

December 12, 2018 By Sarah White No Comments

Keto Chocolate Peppermint Bark with Hazelnuts The holidays are upon us - T'is the season for spending time with family and giving thanks for all the wonderful blessings in our lives. Unfortunately for most of us, it's also the time of year when we majorly over indulge in sugary treats and drinks. Well-meaning colleagues fill workrooms with Christmas cookies, and holiday parties are always over-stocked with pastries & chocolates. While I can get behind the occasional sweet indulgence, it does not mean that I encourage my patients to abandon all of their health goals and go crazy on the sugar…

November 4, 2018 By Sarah White No Comments

Paleo Pumpkin Pie Bar Recipe (Sugar-free / Keto-friendly) Halloween has passed and you're likely now stuck with a bunch of old pumpkins and a lingering sugar hangover. Luckily for you, this keto & paleo pumpkin pie bar is the solution to all of your problems. Made with low-carb, grain-free flours and monk fruit sweetener instead of sugar it's the perfect low-sugar healthy treat to easy you out of your sugar-coma. If you're feeling ambitious you can roast up those old pumpkins to use as your pumpkin puree, but canned pumpkin works just as well in this recipe. I've eaten a slice…

September 26, 2018 By Sarah White 2 Comments

It's finally fall, which is officially my favourite time of the year! The leaves are changing and that cool fall weather that I love so much has arrived. In celebration of a season that’s full of beautiful hikes, pumpkin-spiced every and comfy sweaters I'm share my favourite hearty fall soup recipe.  There's nothing I enjoy more in the fall than curling up on the couch with a good book, a glass of red wine and a mug full of this delicious coconut curry soup. Enjoy: PrintCoconut Curry Soup Recipe This coconut curry soup is one of my fall meal planning staples.…