May 29, 2020 By Sarah White No Comments

If you guys haven't met freezer fudge yet I suggest that you get acquainted asap. Freezer fudge has been at the top of my list of favourite warm-weather treats a few years now since it's easy to make, requires no baking (hallelujah), and helps cool me down on those extra hot global warming-induced scorchers. They also happen to be low in sugar, and high in healthy fats: the 80's are over my friends, low-fat dieting is out and fat-forward feasting is in! Fat from healthy sources like coconut & avocado is wonderfully satiating, supports a healthy cardiovascular system, reduces your…

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…

December 13, 2019 By Sarah White No Comments

A low sugar, fat-based snack is my go-to 'pre-game' before holiday parties to help me make better choices while still enjoying myself at events. Fatbombs aren't just for the keto crowd, they're wonderfully satisfying and bloodsugar-balancing so you don't need to rush to the dessert table with a ravenous appetite. This festive version tastes like a ginger cookie but is loaded with healthy fats, hormone-balancing flax seeds, and antioxidants. Store them in the fridge for any time you need a sweet snack that won’t throw your blood sugar into turmoil. I've strategically added some flax seeds to these fat bombs for…

November 22, 2019 By Sarah White No Comments

My fascination with this traditional Mexican tortilla filling started last month in a cooking class that I attended while in Mexico. The original dish was delicious (or so I was told), but unfortunately I wasn't able to try it since it was loaded with dairy. I couldn't wait to get back to my kitchen and healthify this protein-packed, poblano-loaded weeknight meal and I'm proud to say I nailed this recipe on the first try! We've made this dish a few times since I've been home it and it makes me smile and think of Mexico every time I whip up a…

July 17, 2019 By Sarah White No Comments

Paleo Lemon Chicken Piccata from This Doctor's Kitchen  Chicken Piccata is my favourite Italian dish, traditionally made with flour, wine and tons of butter. While the original is tremendously tasty, it's sadly not an option in our household due to my issues with gluten & dairy. I've realized that over the years that gluten and dairy flare up my acne and joint pain, and cause my autoimmune markers to absolutely sky rocket. Fried buttery chicken may be tasty, but not tasty enough to risk the return of skin issues, pain and debilitating fatigue. With dietary staples gluten and dairy 'off…

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…

May 9, 2019 By Sarah White No Comments

Why you need to eat more healthy fats for balanced hormones.  A large portion of my hormone + fertility focused appointments revolve around optimizing my patient's diets. Great hormonal health begins with the foods you're putting in your body, so we naturally spend a good portion of time during initial consults discussing my patient’s daily food choices. At least once a day I have a new patient with PCOS, infertility, etc. sit across from me in a visit and proudly exclaim that they’re already doing a great job with their diet since stay far away from fats. This post is 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,…