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 8, 2017 By Sarah White No Comments

Ladies & gentlemen, keep working your way through those cans of pumpkin puree with these black bean + pumpkin brownies. I typically don't eat a ton of sweets since my body is extremely sensitive to sugar (queen hangry here) but these brownies have a whopping 10g of fibre per serving and contain no refined sugars to minimize blood sugar spikes. Best enjoyed warm with a big glass of homemade almond milk. PrintBlack Bean + Pumpkin Brownies Gluten-free, dairy-free, refined sugar-free, fibre-packed wonder treats. Enjoy.  Ingredients1 can BPA-free black beans1/2 cup pumpkin puree 3 tbs coconut flour 1 tsp baking soda3 eggs1/3 cup…

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 28, 2017 By Sarah White No Comments

Nothing feels more "fall" to me than snuggling up on the couch with a glass of bold red wine and a huge bowl of hot chili. This sweet potato and beef chili recipe is my absolute favourite and is perfect for this fall weather and cozy evenings at home. It strikes that balance between spicy and sweet and happens to be super simple to make, too. Lately, I've been eating a 'ketogenic' style diet during the day and saving my carbohydrates for dinner time. This strategy allows me to maintain blood sugar balance through the day while maintaining normal cortisol patterns…

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…

October 4, 2017 By Sarah White No Comments

This doctor's current morning beverage of choice is a matcha latte with almond milk. While regular coffee can leave me feeling anxious and overstimulated the matcha keeps me cool and focused throughout my mornings thanks to it's high levels of l-theanine. L-theanine is an amino acid found in tea that promotes alpha brain waves, which are responsible for memory and learning and gets me in a state of alert relaxation. Matcha contains up to five times as much L-theanine as regular green tea (20 mg versus 4 mg) and less caffeine than a cup of coffee (around 70mg vs. 100 - 200mg). Lately, I've…

January 6, 2017 By Sarah White No Comments

My partner Kyle and I are avid campers and live for our summer weekends in the great outdoors. While I'll always enjoy 'glamping' (car access, air mattresses & portable mini fridges), the most special times up north are the ones where I'm feeling truly connected to nature and my surroundings. This means a full day of canoeing and multiple portages to reach an untouched site. These gluten-free blueberry pancakes from this doctor's camp kitchen are healthy, delicious and most importantly ... portable for long treks in the woods. PrintBlueberry Oat PancakesPrep 5 minsCook 10 minsTotal 15 minsAuthor Sarah WhiteYield 2 people…