May 29, 2024 By Sarah White No Comments

We inherited a lovely little rhubarb patch with our homestead; along with a trout-stocked pond, wild ramps, a tiny chanterelle patch and tons and tons of wild raspberries! While we've definitely got our hands full with the new baby (2.5 weeks) I couldn't let our rhubarb yield go to waste & whipped up this quick crumble with pantry ingredients and a random grapefruit from our fruit bowl. Luckily the grapefruit compliments the fresh rhubarb and nutty brown butter beautifully, resulting in this extra special treat for tired mama & papa and a new recipe for you all. Printrhubarb & grapefruit…

February 8, 2023 By Sarah White 1 Comment

All of my patients are either sick or doing a major dietary overhaul right now and this soup is perfect for both scenarios. It's supportive and healing for the immune system thanks to all of the prebiotic vegetables & bone broth, and also happens to make for a delicious, protein-rich 'detox meal'. FYI adequate protein is essential for phase 2 detoxification so those of you that are downing copious amounts of green juice in an attempt to 'cleanse' your way out of 2023 are doing it wrong (click here for access to my winter reset meal plan! full of warming…

November 15, 2022 By Sarah White No Comments

The ‘we got these GIGANTIC carrots in our CSA box this week' muffins. While carrots are often thought of as a 'spring' vegetable they're actually at their best in the winter. When the weather gets cold carrots convert a lot of their starches into sugars to act as a natural protectant against the cooler weather, so they become a lot sweeter in winter; perfect for baking these millet & oat based, perfectly sweet carrot muffins. PrintGluten-Free Vegan Carrot Muffins These gluten-free, dairy-free oat & millet based muffins make the most out of those sweet winter carrots popping up in CSA…

October 18, 2021 By Sarah White No Comments

Jambalaya is a quintessential one-pot dish from New Orleans, and while Mardi Gras has already passed that doesn’t have to stop us from enjoying some delicious Creole-inspired food. This dish tastes just like my childhood; not because I was raised in New Orleans or anything exciting like that, we just ate this dish a lot growing up. It's protein-packed, full of veg, and comes together quickly and easily at the end of the work day (with 2 entrepreneurs for parents, quick & easy was key on weeknights). I've added my own spin to this traditionally Creole dish by loading up the…

August 2, 2019 By Sarah White No Comments

I wasn't planning on posting this recipe on the blog. Banana muffins are not seasonally appropriate you guys, and only a crazy fool would turn on the oven in this heat. Sometimes, though, you happen upon genius when you're least expecting it. These are the Albert Einsteins of banana muffins and they are totally worth the bump in your hydro bill in the middle of summer. I created this recipe as a pre-workout treat for my husband Kyle but they'd also make a great breakfast replacement or mid afternoon snack. These muffins are full of fibre + healthy fats and…

April 16, 2019 By Sarah White No Comments

Periods shouldn't be miserable, they shouldn't be painful or make you want to lose it on everyone you come into contact with. Your cycle shouldn't cause breakouts, or extreme bloating and your period shouldn't require 40+ tampons & an iron transfusion each month. Even though these symptoms may be common, they're not normal! It is possible to have an easy & dare I even say enjoyable cycle when your hormones are balanced and supported with the right foods, exercise and supplements. Seed cycling is my favourite hormone-balancing food therapy. It's cheap, delicious and so incredibly easy to do. You simply…

March 29, 2019 By Sarah White No Comments

Most of you could already guess that I'm obsessed with coconut. Many of my recipes contain coconut oil or coconut milk and I've even written pieces defending coconut oil. While coconut oil is a saturated fat the specific medium chain triglycerides (MCTs) found in coconut are actually a healthy addition to your diet. Saturated fats from fried foods and meats are not a great idea for cardiovascular health, but the MCTs found in coconut oil are actually beneficial for your heart by lowering ‘bad’ cholesterol and raising ‘good’ cholesterol. A recent study comparing cholesterol levels from various dietary fats found that coconut oil…

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…

February 3, 2019 By Sarah White No Comments

In honour of the big game this weekend I'm whipping up an extra large batch of my healthy breaded cauliflower bites. These cauliflower 'wings' are insanely delicious ✔️ paleo-friendly, gluten-free, dairy-free and completely guilt-free. Cauliflower is truly one of the world's most underrated health foods, perhaps because this vegetables bland colour makes us think of all the other white foods that we're often told to avoid: white bread, white rice, white sugar. Generally, people don't associate cauliflower with the same abundance of nutrients as its fellow cruciferous vegetables like kale and broccoli, however research shows that cauliflower is just as rich in phytonutrients…

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…