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…

October 24, 2018 By Sarah White 2 Comments

These are the tastiest crispy grain-free dumplings you'll ever make. I promise you won't even miss the gluten and trans fats. Enjoy my new favourite comforting meal from This Doctor's Kitchen:  In the past 5 years I've slowly made significant dietary decisions for the sake of my health. In order to finally resolve my skin, energy and digestion issues this doctor's kitchen is now entirely gluten-free, dairy-free, sugar-free and egg-free (90% of the time, we do have backyard hens after all, and their fresh tasty eggs aren't always easy to give up). When you know better, you do better, and after years…

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.…

June 26, 2018 By Sarah White No Comments

Lately, 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 composition; all without restricting calories. Healthy fats help you build hormones and they even help your body to better absorb and utilize critical vitamins and nutrients. Fat is also wonderfully satiating and balances your blood sugar levels to help reduce unhealthy…

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 2, 2018 By Sarah White No Comments

Anyone who knows me well knows that mussels and frites (the homemade, baked, sweet potato variety - obviously) are absolute staples in my diet. There's nothing better than tucking into a hot bowel of garlicky mussels accompanied by a glass of one of my favourite biodynamic wines. While I've always loved mussels, I've only recently come to learn that my favourite food also happens to be wonderful for the health of my skin. Mussels contain a hefty dose of beautifying vitamins and minerals, including B12 vitamins, vitamin C, amino acids, iron, potassium and selenium. They are also an excellent source of…

February 21, 2018 By Sarah White No Comments

I created this Gut-Healing Gummies recipe for a patient who wanted an easy and convenient way to take her daily supplements. These tasty little treats are fabulous for digestive health since they contain three of my favourite gut-healing supplements. The following functional foods are an important part of any gut-healing protocol because they help to repair leaky gut and feed the good bacteria in your intestinal tract: Gelatin: Gelatin makes up almost a third of all of the protein in our bodies, and a dietary deficiency of this key nutrient can wreak havoc on your gastrointestinal system. Gelatin, which comes from animal bones,…

January 21, 2018 By Sarah White No Comments

For those new to the ketogenic diet, fat bombs are delicious way to incorporate more healthy fats into your diet. They are a quick and convenient source of energy, ideal for my busy patients who have a hard time getting those extra fat calories in throughout the day. They're also a great 'treat' for when your craving sweets since the high fat content makes them extremely satiating and they will not cause insulin spikes or mid-meal blood sugar dips since they contain <1g of carbohydrates. PrintChocolate Peppermint Keto Fat Bombs File this recipe under 'ugly but delicious'. These keto fat bombs…

January 21, 2018 By Sarah White No Comments

This keto fudge is, without question, my current favourite keto recipe. I've been making a batch almost weekly and I love to eat a square for breakfast before an intense spin class at 6ix cycle. It gives me energy to get through my workout and is the perfect fatty pick-me-up during that afternoon blood sugar dip (I'm actually eating a piece as I type this). This 'fudge' contains <2g of carbohydrate, takes only 10 minutes to make and is simply divine. Print Keto Fudge Author Dr. Sarah White Yield 12 - 20 servings This nut butter & coconut oil based…