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…

April 18, 2018 By Sarah White 3 Comments

I am a true believer that “food is medicine,” and often prescribe functional foods like sesame seeds, flax seeds and pumpkin seeds to help women optimize hormone levels throughout their cycle. There's an ancient technique is called seed rotation, or seed cycling, which can be used to naturally boost estrogen levels in the first part of the female reproductive cycle and progesterone levels in the second half. While there's yet to be a placebo-controlled trial on the use of nuts and seeds to boost hormone productive (which pharmaceutical company would fund that study?), it's still a food therapy I often use…

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…

December 11, 2017 By Sarah White No Comments

Grainless Peppermint brownies Give up gluten & dairy - don't give up brownies! These brownie bites are festive for the holidays and gluten-free + dairy-free so everyone at your holiday table can enjoy them. They also have a whopping 10g of fibre per serving and contain no refined sugars. Best enjoyed warm with a big glass of almond milk egg nog. Wishing you a happy & healthy holiday from This Doctor's Kitchen. PrintPeppermint Brownie Bites Have a happy and healthy holiday this year with this gluten-free, dairy-free, refined sugar free recipe from This Doctor's Kitchen. Ingredients1 can BPA-free black beans1/2 cup pumpkin puree 3 tbs coconut…

December 8, 2017 By Sarah White No Comments

If you're already a patient of mine you'll know that I absolutely love brazil nuts. They are a true superfood due to their high selenium content, a trace element your body needs in order to thrive. Most vitamins and nutrients are shown to be effective when taken in relatively high doses. This means that if you want to achieve therapeutic levels of vitamins, minerals or antioxidants you would typically need take them in supplement form in addition to a healthy diet. Brazil nuts are a favourite recommendation of mine because they're one of the few foods that contain a functional dose…