July 11, 2019 By Sarah White No Comments

Green Chia Detox Pudding [Replete Summer Cleanse Recipe] Our bodies need a good seasonal cleaning just as much as our homes do! While your body is designed to detox efficiently on it’s own, most of us are not well equipped to deal with the onslaught of chemicals and toxins that we’re exposed to on a daily basis. ‘Toxins’ (aka heavy metals, pesticides, medications, chemicals and food additives) enter your body everyday through the air you breathe, the water you drink & the food you eat. Most of us are completely overburdened with these chemicals from our environment, which is why…

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…

May 17, 2019 By Sarah White No Comments

My Spring Green Detox Smoothie Recipe Our bodies need a good spring cleaning just as much as our homes do! While your body is designed to detox efficiently on it's own, most of us are not well equipped to deal with the onslaught of chemicals and toxins that we're exposed to on a daily basis. 'Toxins' (aka heavy metals, pesticides, medications, chemicals and food additives) enter your body everyday through the air you breathe, the water you drink & the food you eat. Most of us are completely overburdened with these chemicals from our environment, which is why I commit to…

April 5, 2019 By Sarah White No Comments

Food is my favourite medicine. The foods we eat everyday act as powerful messengers, telling our body how to behave. When you choose the right foods you can actually promote healing and vitality, while the wrong foods can be detrimental to your health goals. If you're already a patient of mine then you know that I love prescribing food therapy as an adjunct to individualized supplement and lifestyle protocols. Hormone balancing foods like sesame seeds, flax seeds and pumpkin seeds are especially helpful for my female patients looking to optimize their hormone levels. While there’s yet to be a placebo-controlled trial…

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…

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…

October 31, 2018 By Sarah White No Comments

The Best Ever Spelt Pumpkin Loaf [Dairy-free Recipe] Nostalgia is delicious, and this recipe fondly reminds me of my four long years at Naturopathic medical school. The cafeteria on campus made the world's most delicious pumpkin loaf, and I indulged in a sweet little slice almost everyday during our mid-morning lecture breaks. I've been trying for years to recreate the recipe myself and I finally nailed it with this easy and delicious recipe. While not gluten-free, I find most of my gluten 'sensitive' patients do well with a little spelt in their diets (I include myself in this category, wheat…

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…

July 4, 2018 By Sarah White No Comments

Summertime brings us some of the best and most beautiful ingredients that mother nature has to offer. Fresh berries are my go-to summertime dessert; sweet and juicy all on their own. While I typically serve them up au naturel, I've recently been experimenting with quick and easy ways to turn the humble berry into an elegant dessert to serve at our frequent summertime dinner parties. This new recipe was inspired by my recent trip to Portugal where my husband and I took a cooking class with EatWith, a website that hooks you up with local food experiences while travelling abroad…

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…