January 31, 2019 By Sarah White No Comments

Keto Paleo Pumpkin Muffins Yes, I do realize that we're now officially deep into winter and 'pumpkin season' has technically passed along with my hopes & dreams of warm sunny weather. While fall is most definitely over, pumpkin season lives on in my heart and my kitchen whenever I bake up a batch of these delicious treats. These gluten-free, dairy-free, paleo & keto-friendly muffins are my favourite way to reminisce about fall. They're dense, satisfying and evoke that lovely fall feeling that we're all missing right about now. I've made this recipe with both monk fruit sweetener (keeping it keto)…


December 24, 2018 By Sarah White No Comments

To be totally honest these cookies came from my quest to incorporate that lonely old bottle of molasses into a tasty holiday recipe. I have a food-first policy in my clinic, meaning that if we can correct a deficiency or health condition by changing your diet then we will definitely explore that option before adding supplements or injections. Molasses is one of those foods that comes up on many of my patient "lists". Looking for more iron, magnesium, B6 & selenium? You better believe molasses is high up on my list of foods to include in order to increase dietary levels…


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 12, 2018 By Sarah White No Comments

November is officially 'gut health' month on the blog, and to celebrate I've reworked (and improved) my OG gut-healing gummies recipe. These tasty little treats are fabulous for digestive health because they contain two of my favourite gut-healing supplements: gelatin & glutamine. While most of you loved the original a recipe, a few suggested that they could be a tiny bit sweeter. This version contains all the benefits of my original recipe with a slightly sweeter taste from frozen mangos and a touch of honey. The key to setting these gummies is the addition of a high quality gelatin supplement. Gelatin…


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 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…


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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…


September 12, 2018 By Sarah White 2 Comments

I created this keto chocolate chip peanut butter cookie recipe on a rainy Monday night - these low carb cookies are the food equivalent of a warm hug on a cold and gloomy day. Peanut butter cookies are my ultimate comfort food, and this delicious version also happens to be guilt-free since they don't contain any eggs, sugar, dairy or gluten and are even keto-friendly for those on low carb diets. I made a batch earlier this week and we've been eating these daily for breakfast (I may or may not haven eaten on in the bubble bath last night…


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…


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…