April 18, 2018 By Sarah White 2 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. Print Chocolate Peppermint Keto Fat Bombs File this recipe under 'ugly but delicious'. These keto fat…


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…


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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. Print Peppermint 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. Ingredients 1 can BPA-free black beans 1/2 cup pumpkin…


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…


November 8, 2017 By Sarah White No Comments

Ladies & gentlemen, keep working your way through those cans of pumpkin puree with these black bean + pumpkin brownies. I typically don't eat a ton of sweets since my body is extremely sensitive to sugar (queen hangry here) but these brownies have a whopping 10g of fibre per serving and contain no refined sugars to minimize blood sugar spikes. Best enjoyed warm with a big glass of homemade almond milk. Print Black Bean + Pumpkin Brownies Gluten-free, dairy-free, refined sugar-free, fibre-packed wonder treats. Enjoy. Ingredients 1 can BPA-free black beans 1/2 cup pumpkin puree 3 tbs coconut flour 1…


October 26, 2017 By Sarah White No Comments

Today's recipe is dedicated to my partner Kyle, the man who shamelessly orders a pumpkin spice latte every time we're out for coffee together. This granola recipe makes for a perfectly healthy and festive October breakfast when paired with a bowl of homemade almond milk or coconut yoghurt. It also happens to be gluten-free, refined sugar-free and full of pumpkin seeds for a generous dose of magnesium and zinc (two very common nutritional deficiencies that I see in my clinical practice). Pumpkin seeds also contain plant compounds called phytosterols. These unique compounds are beneficial because they are structurally similar to cholesterol and…


August 19, 2017 By Sarah White No Comments

It's National Honeybee Day ... it's Saturday ... and I've just completed a fully-booked shift at the clinic, so naturally we're celebrating with this healthier honey-based cocktail. Honey contains vitamins, trace enzymes, amino acids, and minerals like calcium, iron, sodium chlorine, magnesium, phosphate, and potassium. It has also been shown to be beneficial in treating allergies (it's an antioxidant and contains trace amounts of local pollen), gastrointestinal issues like reflux, pain and constipation, and can help to keep your mind sharp with as little as 1 tbs daily. If you’re not already taking full advantage of the nutritional and medicinal…


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May 19, 2017 By Sarah White No Comments

My patients often ask me, "what's the unhealthiest thing that you eat/d0?", and up until 6-months ago my answer was always wine ... and the birth control pill. I was put on the birth control pill at age 15 to 'regulate' my hormones (FYI the pill doesn't actually regulate hormones AT ALL), and spent many years willfully blind to the dangers and side effects that come with taking synthetic estrogens & progestins. Fast forward 10 years later and I could no longer ignore the symptoms of synthetic estrogen dominance that were becoming worse and worse every year since my first pack of pills; I'm talking serious…