November 28, 2018 By Sarah White No Comments

Gut health month is sadly coming to a close (stay tuned for December's healthy gift guides & peppermint treats). We've explored my top gut-healing supplements and the FODMAP diet, learned in ins and outs of pre and probiotics, and even sampled a few of my go-to gut healing recipes. It's been so incredible sharing my views on all things digestion, but I couldn't possibly conclude a month of gut-health focused posts without including my daily gut-focused smoothie. This smoothie recipe is an excellent addition to your digestive health recipe repertoire; it makes a delicious and convenient breakfast, and is a…

October 17, 2018 By Sarah White No Comments

Happy fall everyone. I hope you enjoy this quick and healthy (gluten-free/low-sugar/dairy-free) apple crisp recipe from This Doctor's Kitchen.  After a round of apple picking and a CSA box full of local apples we recently found ourselves with a surplus of honeycrisps. A girl (and her husband) can only eat so many apples, so naturally I've found myself incorporating this seasonal favourite into all of my recent baking and cooking. We've made apple muffins, squash & apple soup and even bourbon & maple stewed apples, but my hands-down favourite way to use up apples is in this healthy, yet indulgent apple…

May 13, 2018 By Sarah White No Comments

I whipped up this keto / paleo scone recipe earlier today for a Mother's day brunch and they were an absolute hit (my gluten-loving cousins even gobbled them up). My lovely mother is currently on a ketogenic diet and I had to get creative in the kitchen in order to come up with a sugar-free, dairy-free and low carbohydrate treat for her to enjoy.  This scone recipe is truly delicious, and made with low carb almond flour and coconut flour. They're perfect for a mother's day brunch, but would work well for breakfast served with a dollop of coconut butter.…

April 30, 2018 By Sarah White No Comments

Chia seeds (aka salvia hispanica) are one of my favourite beauty foods; I often throw a tablespoon into my baking and smoothies to add a little extra fibre and omega 3 fatty acids. Studies have found that the chia seeds can promote healthy skin, reduce signs of aging and balance blood sugar levels. Researchers from Mexico (the homeland of the mighty chia seed) found that chia seeds contains powerful antioxidants that can reduce skin-aging free radical damage by up to 70%. These antioxidants work by supporting your skin's natural repair mechanisms to reduce further skin damage prevent premature skin aging due to…

April 24, 2018 By Sarah White No Comments

Nothing gets me more excited than sharing all of my favourite tips and tricks to help you maximize your health and natural beauty. Lately, I've been jazzing up my daily cup of coffee with these beauty-boosting super foods and I've already noticed a substantial difference in the look and feel of my skin. The best part of this daily beauty practice is how easy it is! I already love starting my day with a cup of organic coffee, and this combination of supplements blends seamlessly into a hot cup of joe; all you taste is creamy, delicious coffee. To start,…

April 23, 2018 By Sarah White 2 Comments

This is my go-to keto frittata recipe: filled with healthy fats and locally sourced spring-fresh veggies, it's the perfect way to break your (intermittent) fast. A study published in the International Journal of Obesity, revealed that mice fed a meal higher in fat after waking had better metabolisms and blood sugar regulation than a control group that was fed a carbohydrate-rich meal. Mice that ate a high carbohydrate meal upon waking (mimicking typical breakfasts eaten by most North Americans) saw increased weight gain, fat tissue, glucose intolerance and other markers of the metabolic syndrome. This study rocked the nutritional world…

November 9, 2017 By Sarah White No Comments

I'm officially all out of pumpkin puree so let's end this pumpkin theme off with my current favourite recipe. These gluten-free muffins are by far the best I've ever tasted (including those sugar-laden carbohydrate bombs found at my favourite coffee shop). It's a good thing that pumpkins are a super food since I'm pretty sure I've eaten my own weight in muffins this season. On that note ... let's quickly recap some of the health benefits of pumpkin so that we can all feel a little bit better about eating 3+ muffins in one sitting: A cup of pumpkin puree contains…

November 6, 2017 By Sarah White No Comments

If you're anything like me you still have many, many cans of pumpkin puree sitting in your cupboard leftover from this year's Thanksgiving and Halloween celebrations. This week I'll be posting a few of my favourite healthy pumpkin recipes to help you move through your stash a little quicker. I love baking with pumpkin because it keeps my treats moist without having to use much oil. As a bonus, it also happens to be fabulously good for you. Here are just a few reasons why pumpkins are fall's best health-promoting super food: A cup of pumpkin puree contains over 200%…

October 30, 2017 By Sarah White No Comments

I am always craving this granola with coconut yoghurt and berries. It's a quick and easy go-to breakfast that is jam-packed with healthy fats to keep me full all morning long. It also happens to be grain-free making it an excellent breakfast option for all of my paleo patients. PrintPaleo Granola This is my absolute favourite fat-bomb breakfast. I eat this granola almost daily with coconut yoghurt and fresh berries.  Ingredients1 cup cashews1 cup walnuts1/2 cup pumpkin seeds1/2 cup coconut flakes1 tbs cinnamon1/2 tsp salt1/3 cup melted coconut oil1/4 cup maple syrup (use lakanto sugar-free syrup to make this recipe…

October 26, 2017 By Sarah White No Comments

Today's recipe is dedicated to my partner Kyle, the man who shamelessly orders a pumpkin spice latte every time we're out for coffee together. This granola recipe makes for a perfectly healthy and festive October breakfast when paired with a bowl of homemade almond milk or coconut yoghurt. It also happens to be gluten-free, refined sugar-free and full of pumpkin seeds for a generous dose of magnesium and zinc (two very common nutritional deficiencies that I see in my clinical practice). Pumpkin seeds also contain plant compounds called phytosterols. These unique compounds are beneficial because they are structurally similar to cholesterol and…