@eatgoodfoodandmove - Katie White

❤food is my love language 🥞veggies in breakfast food 🥕future dietitian 🍞thriving with Celiac 🙏🏼 real food & yoga eatgoodfoodandmove@gmail.com
https://linktr.ee/eatgoodfoodandmove
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AD. Tis the season of giving, and pizza! I've partnered with @CAULIPOWERED this season to give back with my favorite pizza recipe to support Feeding America. This amazing charity provides food banks, soup kitchens, and shelters across the United States  
Be sure to head over and like my #reciPEACEonearth on @CAULIPOWERED - all charities receive $1,000 (that's right!), and the one with the most likes wins a year of pizza! And if all 10 of the recipes CAULIPOWER is sharing get 20k likes or more, they'll throw in an ultimate pizza party for every charity!

This recipe was made for me while visiting my CA bestie earlier this year, and I promise it won't disappoint:

INGREDIENTS: •2 package chicken sausages
•2 bell peppers
•handful of mushrooms (or amount to preference) •1-2 cups spinach •your favorite pizza or spaghetti sauce •1-2 tsp Italian seasoning •small amount of oil for the pan
•shredded cheese (I used raw cheddar, sub vegan)
DIRECTIONS: 
Preheat oven to 425. Slice ingredients, and sauté sausages and veggies until tender over medium heat, seasoning with Italian seasoning. Cook plain pizza crust for 5 minutes. Spread sauce on pizza, top with your sautéd mixture and shredded cheese. Bake for 5-10 more minutes (depending on your oven - just keep an eye on it) and then ENJOY.
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.#eeeeeats #beautifulcusines #pizzatime #glutenfree #glutenfreerecipes #easyrecipes #healthyrecipes #allergyfriendly #f52
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AD. Tis the season of giving, and pizza! I've partnered with @caulipowered this season to give back with my favorite pizza recipe to support Feeding America. This amazing charity provides food banks, soup kitchens, and shelters across the United Stat

Winter got you down?! I’m sharing my tips on the blog this morning to keep you smiling all winter long, even if you have Seasonal Affective Disorder or struggle with winter blues. Sharing tried and true things that help
 by the lovely @ashtonleigh.photo
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#goodmorningpost #seasonalaffectivedisorder #winterblues #thehappynow #thehappinessproject #positivethinking #positivity
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Winter got you down?! I’m sharing my tips on the blog this morning to keep you smiling all winter long, even if you have Seasonal Affective Disorder or struggle with winter blues. Sharing tried and true things that help by the lovely @ashtonleigh.ph

Celebrating #wafflewednesday with this Christmasy little guy (does anyone else think the pears look like a little hat )
•@simpletruth pancake mix + spinach leaves + scoop @vitalproteins proteins •raspberry jam from a friend ️
•the most amazing nut butter from @groundupdx (Oregon hazlenut is 🤤)
•sprinkle of some seeds and coconut 
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Have you tried spinach in your pancakes yet? Make your pancakes or waffles in a blender, start out with a handful of spinach and work your way up. I promise you won’t notice!
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#proteinpancakes #waffles #spinach #iamwellandgood #thechalkboardeats #foodgasm
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Celebrating #wafflewednesday with this Christmasy little guy (does anyone else think the pears look like a little hat ) •@simpletruth pancake mix + spinach leaves + scoop @vitalproteins proteins •raspberry jam from a friend ️ •the most amazing nut bu

EGGNOG COLLAGEN CHIA PUDDING
If you can’t tell from my photos I’ve just been working my way through a bag of @woodstockfoods frozen cherries and raspberries  
My goal for this week is to branch out with breakfasts (which means I need to grab a few different fruits as well )
Today’s attempt at variety didn’t disappoint:
•eggnog collagen chia pudding •1 cup @malkorganics almond milk eggnog
•1/4 cup @naturalgrocers chia seeds •1 scoop @vitalproteins collagen (sub @alohamoment if vegan) 
Cook for 5 minutes over low-medium heat (I used my trusty @madeincookware saucepan) and stir to avoid burning or sticking. 
Serve with fruit, nut butter, and @gr8nola 
Happy Monday!
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 #chiapudding #overnightoats  #feedfeed #vscofeed #buzzfeedfood #whatveganseat #sffoodie #cleanfoodshare #eeeeeats  #wellness #eatwell #balance#bbgcommunity #tiuteam #wholefoods #breakfast #iamwellandgood #guthealth #huffposttaste #beautifulhealth #liveauthentic #UOonYou
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EGGNOG COLLAGEN CHIA PUDDING If you can’t tell from my photos I’ve just been working my way through a bag of @woodstockfoods frozen cherries and raspberries My goal for this week is to branch out with breakfasts (which means I need to grab a few di

Sweet and savory bagels for the Sunday win : •savory: @nancysyogurt probiotic cream cheese, arugula, smoked salmon, avocado, and @traderjoes everything but the bagel seasoning •sweet: cream cheese, @maranathanutbutters banana peanut butter (it tastes just like you’re eating a banana with pb!), pear slices, frozen raspberries, and bee pollen 
I can’t get gluten free bagels anywhere in my town other than the grocery store, so Sunday mornings I usually stop by @naturalgrocers and grab the stuff to make a lox bagel from home! What are your favorite ways to unwind and enjoy Sunday?
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#thefeedfeed #glutenfreetoast #toasttuesday #bagels #bagel #glutenfreedesserts #f52grams #cleantreats #guthealth #iamwellandgood #thefeedfeedglutenfree  #eeeeeats #iamwellandgood #gloobyfood #sffoodie #paleotreats #buzzfeedfood #huffposttaste #wholefoods #cleaneats #spoonfeed #tastingtable
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Sweet and savory bagels for the Sunday win : •savory: @nancysyogurt probiotic cream cheese, arugula, smoked salmon, avocado, and @traderjoes everything but the bagel seasoning •sweet: cream cheese, @maranathanutbutters banana peanut butter (it tastes

I’ve been stuck in a delicious oatmeal rut and haven’t made pancakes in far too long (which I’ve vowed to do more of this coming week after eating these). Here’s a few tips to make them easier and healthier:
•keep a premade or store bought dry mix in your pantry for busy mornings (I like that this @birchbenders one only needs water added)
•add some protein powder or @vitalproteins collagen to make it more filling •to reduce the sugar content: try using @lilys_sweets_chocolate baking chips sweetened witth stevia. Berries and nut butter are a delicious syrup swap, and up the nutritional value of the meal. I promise it’s an addictive combo and you won’t miss the syrup! •if you CAN’T live without syrup (I feel ya) try buying real maple syrup, and leave the high fructose corn syrup kind behind (empower yourself, read your ingredients ) Happy Saturday!
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#goodmoodfood #eatgoodfeelgood #thechalkboardeats #pancakesunday #chocolateforbreakfast #iamwellandgood
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I’ve been stuck in a delicious oatmeal rut and haven’t made pancakes in far too long (which I’ve vowed to do more of this coming week after eating these). Here’s a few tips to make them easier and healthier: •keep a premade or store bought dry mix in

Salt Lake City, Utah
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One of my FAVE winter meal preps and or easy weeknight meals is the “5 ingredient white chicken chili” by @gimmesomeoven. It’s stupid easy to prepare and always delicious  I made mine in the crockpot and it turned out 
Here’s a few tips to make it a little healthier if you make it!
•to reduce the overall sodium content: buy low sodium chicken broth (I used @pacificdairyfree low sodium) or use homemade, wash your beans before adding them to the crockpot, use chicken breasts (@maryschicken) either raw or cooked at home instead of a rotisserie chicken •add a huge handful of greens to the bottom of the bowl, they will slightly wilt once you add the hot soup and be a perfect taste and texture
•try swapping out guacamole for cheese! 
Happy Wednesday! .
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#crockpotrecipes #foodgasm #goodeats #fitfood #strongnotskinny #thenewhealthy #nomnom #justeatrealfood #realfood
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One of my FAVE winter meal preps and or easy weeknight meals is the “5 ingredient white chicken chili” by @gimmesomeoven. It’s stupid easy to prepare and always delicious I made mine in the crockpot and it turned out Here’s a few tips to make it a

EGG-FREE BREAKFAST NESTS
•butternut squash noodles (don’t pay TWELVE dollars for them like I saw recently at the store. Buy a $2 squash and a $25 @inspiralized on @amazon and you can have zoodles for liiiiiiife!)
•avocado oil/ ghee/ butter, whatever you want to cook it in
•kale
•@applegate chicken and maple sausage
•@traderjoes arugula •@wildbrine beet kraut 
Sauté your butternut squash noodles, and add precooked sausages while they are cooking. When there’s just a few minutes left, add your diced kale to soften.

Set up nests, add sausage and kale, and a handful of arugula to each nest. Top with the beet kraut. Eat and repeat! 
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I think I mentioned recently that much to my disappointment I’ve realized eggs and I don’t really get along. Since I already HAVE to avoid gluten, I don’t really worry about eggs when I’m out to eat or at someone’s house, but I feel better if I omit them (at least the yolk, egg whites seem to be okay) in my daily routine. 
Everyone I know who has done @whole30 (years ago, myself included) eventually gets sick of eggs, so this would be the perfect breakfast for that situation. OR If you omitted the chicken sausage, it would also be vegan! OR if you just want your taste buds to do a happy dance  
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#iamwellandgood #aip #paleorecipes #paleobreakfast #zoodles #feedfeedvegan #butternutsquash #kale
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EGG-FREE BREAKFAST NESTS •butternut squash noodles (don’t pay TWELVE dollars for them like I saw recently at the store. Buy a $2 squash and a $25 @inspiralized on @amazon and you can have zoodles for liiiiiiife!) •avocado oil/ ghee/ butter, whatever

Utah
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COLLAGEN GINGERBREAD MUFFINS 
@laurenslovelykitchen inspired me to give my favorite muffins a holiday twist: •  ½ cup Coconut Flour •	1 scoop @vitalproteins collagen •	1 scoop banana flavored @alohamoment protein (could just use two scoops of either if you don’t want to use both) •	1 teaspoon Cinnamon •	½ teaspoon Nutmeg •	½ - 1 teaspoon Ground ginger (depending how much of a kick you like) •. 1 teaspoon Baking Soda •	¼ teaspoon Salt •	2 eggs + 1 chia egg •	2 Large Bananas, Mashed (about 1 cup) •	⅓ cup @wholesomeyum molasses + @naturalgrocers coconut sugar (molasses has a STRONG taste, so I filled the measuring cup with about half molasses half coconut sugar) •	3 Tablespoons Coconut Oil, softened •	1 teaspoon Vanilla Extract 
Preheat oven to 375, mix dry and wet ingredients separately, then fold together. Pour mix into greased muffin tin. Bake for 15-20 minutes, or until toothpick is clean and firm to touch. Eat them plain, spread a little butter or nut butter, and enjoy! Happy Sunday!
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#gingerbread #gingerbreadcookies #muffins #paleotreats #cleantreats #holidaybaking #molasses #paleobreakfast
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COLLAGEN GINGERBREAD MUFFINS @laurenslovelykitchen inspired me to give my favorite muffins a holiday twist: • ½ cup Coconut Flour • 1 scoop @vitalproteins collagen • 1 scoop banana flavored @alohamoment protein (could just use two scoops of either

I've been straight up addicted to the following combination lately:
-frozen raspberries, frozen sweet cherries, almond butter, a few @lilys_sweets_chocolates chocolate chips, and a splash of coconut milk. Morning, noon, or night. 
In a pinch I've literally just dumped this concoction in bowl (like after the amazing power hour with @melburchyoga last night at @transcendyogastudio), but my favorite way to eat it takes a little more time to prep (but not much):
-@bobsredmill gluten free quick oats + handful of the above mentioned chocolate chips + 1/3 banana + whatever plant based milk
-handful of frozen raspberries and frozen sweet cherries @woodstockfoods
-spoonful of unsweetened almond butter
-dash of coconut milk -sprinkle of bee pollen, coconut flakes, and cacao nibs (optional, but worth it)
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#oatmeal #oatmealbowl #chocolate #feedfeedvegan #porridge #breakfastideas #raspberries #eatforhealth #foodismedicine
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I've been straight up addicted to the following combination lately: -frozen raspberries, frozen sweet cherries, almond butter, a few @lilys_sweets_chocolates chocolate chips, and a splash of coconut milk. Morning, noon, or night. In a pinch I've lit

MAMA & ME BREAKFAST BOX

Can't figure out what to have for breakfast tomorrow morning (or any morning?) Nights can be one of the best times to prep your food for the next day, whether whipping up a jar of overnight oats, or making a batch of waffles in between your favorite show. Take it one step further and make a grab and go breakfast, with @planetbox. I've seen breakfast style boxes at Starbucks and the grocery store, but am always #notimpressed by the ingredients. 
My daughter and I like sweet breakfasts, but you could easily do a breakfast box more savory!
Here's what's in ours:
-hot chocolate waffles
-yogurt (I mixed a non-sweetened greek yogurt with one that had a little sweet), with bee pollen sprinkled on mine
-blueberries
-a to go pack of single serve almond butter for me, and peanut butter for her. 
If you like your waffles crispy, just throw them into the toaster before sitting down to eat, or heading out the door. 
Check out the blog tomorrow for more details on how I made the waffles! 
Want to see more on-the-go or mom& me meals? Let me know below. Happy #wafflewednesday!
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#paleobreakfast #plantbaseddiet #chocolateforbreakfast #blueberries #mealprepping #balanceddiet #lunchboxideas #lunchboxforkids
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MAMA & ME BREAKFAST BOX Can't figure out what to have for breakfast tomorrow morning (or any morning?) Nights can be one of the best times to prep your food for the next day, whether whipping up a jar of overnight oats, or making a batch of waffles

This has been my FAVE meal I've made recently:
-Roasted spaghetti squash, tossed with @traderjoes harvest spaghetti sauce (any regular spaghetti sauce would do) -Added sauteed mushrooms, great northern beans, and ground turkey to the mixture
-Served on a bed of arugula, and topped with an avocado 
Having roasted spaghetti squash just waiting for me in the fridge has been a great way to add nutrients and healthy carbs to a meal. It's great mixed into things, or by itself with a little coconut oil / ghee / butter (whatever is your thang) and salt and pepper. 
Make it #whole30approved by omitting the beans using an approved spaghetti sauce, or make it #plantbaseddiet approved by omitting the turkey and adding more great northern beans. 
What are some of your winter staples for making meals come together quick?
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#paleorecipes #spaghettisquash #wintersquash #lunchideas #lunchtime #mealprepsunday #mealprepping
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This has been my FAVE meal I've made recently: -Roasted spaghetti squash, tossed with @traderjoes harvest spaghetti sauce (any regular spaghetti sauce would do) -Added sauteed mushrooms, great northern beans, and ground turkey to the mixture -Served

A friend and I were talking about the different comfort level's in terms of what gets shared on social media. Mary Jo (made up person) might have nothing between her life and the gram, but I find myself leaning the opposite way. There are days when I don't want to share anything about myself, food or otherwise, and those days I don't even open the Instagram app.
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I started this account almost two years ago, to document my career change to dietician. Thanks to life's craziness and a child and $$, it might just be like ten years before that actually happens and I'm all done, my journey has become so much more. The reality of the importance of holistic or complete mind-body wellness has become apparent to me. It's essential for health to be eating a balanced diet, full of veggies and fruits and protein and good fats.... but what about the proverbial red-headed stepchild of wellness - Mental health? Emotional health?
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Changing my eating and exercise habits changed my life, but so did a lot of other less beautiful photographable gram-worthy choices. The two best decisions I made for my happiness and my mental health were met with opposition. That I had no or very little support in making. 
I chose to leave a faith/religion that literally almost all of my family, friends, and support network believe in, but that was doing more to damage my soul than edifying it. And I chose to leave a marriage that hadn't really worked for a long time. And the reality is that I could be eating 100% clean, but if I hadn't made those choices, my mental and emotional health would still be suffering.
I don't think I've actually come out and spoken about either of those choices on social media, even my personal accounts, because - see the first paragraph, I enjoy my privacy. And, out of respect to those who believe differently, or to a good man who deserves privacy as much as I do.
But on a run the other day I realized that the conversation about the less pretty side of health is just as important. So I guess this post is just a reminder to listen to our inner voice a little more, to prioritize the invisible side of health. And to be HAPPY. 🧡
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A friend and I were talking about the different comfort level's in terms of what gets shared on social media. Mary Jo (made up person) might have nothing between her life and the gram, but I find myself leaning the opposite way. There are days when I

Holidays can be wonderful. But depending on your family situation, can also simultaneously be stressful, lonely, or remind us of loved ones who’ve passed on. I think that means the day or two after are incredibly important for emotional, mental, and even physical recovery. Eating healthy foods, slowing down a little, and just giving ourselves a break can make a huge difference during the busy holiday time. I’m taking my own advice by making healthy meals from my fully stocked fridge (I was grocery shopping on Black Friday ), incorporating movement via a bundled up walk and maybe kicking the soccer ball around with my daughter, and then cuddling up to watch a Christmas movie this afternoon. How are you taking care of yourself today and this weekend? ••••••••••••
Make these CHOCOLATE CHERRY OATS   •@bobsredmill gluten free oats cooked with a banana and @vitalproteins •mixed in @woodstockfoods frozen cherries, @lilys_sweets_chocolate dark chocolate, @traderjoes almond butter, and a handful of pecans and a pinch of bee pollen from @mountainroseherbs .
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#selfcare #selfcaresunday #selfcaresaturday #oatmealbowl #oatmeal #porridge #chocolatecherry #chocolateforbreakfast #thechalkboardeats
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Holidays can be wonderful. But depending on your family situation, can also simultaneously be stressful, lonely, or remind us of loved ones who’ve passed on. I think that means the day or two after are incredibly important for emotional, mental, and

Happy Thanksgiving to all my American friends! Feeling truly grateful for everything in my life (including this little turkey free thanksgiving we had last week) and the chance to see so many people I love today 🧡 Have a wonderful day and safe travels 🦃
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#plantbaseddiet #thanksgivingdinner #butternutsquash #cranberrysauce #paleorecipes #thatsdarling #veganthanksgiving
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Happy Thanksgiving to all my American friends! Feeling truly grateful for everything in my life (including this little turkey free thanksgiving we had last week) and the chance to see so many people I love today 🧡 Have a wonderful day and safe travel

AD. I had a mini Thanksgiving Saturday afternoon with part of my fam that was TURKEY FREE. Why turkey free? Even if you aren't plant-based, unless you're cooking for a large group of people, a turkey might just be more stress and expense than you need. @madeincookware helped me bring you the very best parts of Thanksgiving - delicious side dishes (swipe left to see our whole spread!) I used their non-stick and sauce pan for this dinner: 🧡Gluten-free stuffing, cranberry sauce, roasted brussel sprouts (with a little bacon), and a yummy delicata dessert type dish (I'll be posting about later this week!), and hasselback sliced butternut squash. 🧡

There was one Thanksgiving favorite I've never loved, but was determined to make delicious this year: cranberry sauce. It's usually overcooked, oversweetened, and the texture is just blah. 
I found a clean recipe and made sure I didn't overcook it. Cranberries are full of nutritional benefits that are usually canceled out by excessive heating and all the sugar. 
This recipe is super easy. 
CRANBERRY SAUCE -1  12 ounce bag of fresh cranberries
-3/4 cup orange juice
-1/2 cup maple syrup (I used about 1/3 cup)
The even heat from my @madeincookware sauce pan meant I only had to cook this for about 10 minutes before the cranberries burst and created the most beautiful texture and taste!! @madeincookware started their Black Friday sale early this year, and you won't want to miss out on their deals for yourself or all the chefs in your life
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#wemadein #cranberry #thanksgivingdinner #veganthanksgiving #plantbaseddiet #brusselsprouts #squash #glutenfreelife #f52gram
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AD. I had a mini Thanksgiving Saturday afternoon with part of my fam that was TURKEY FREE. Why turkey free? Even if you aren't plant-based, unless you're cooking for a large group of people, a turkey might just be more stress and expense than you nee

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@madeincookware In the Thanksgiving moooood 🦃 Looks delicious!!

Breakfast for dinner? Yes, please. 
But this was actually breakfast with Grandpa (my dad) yesterday. It was a day for the books. We woke up to the first snow, ate these @traderjoes chocolate chip gluten free pumpkin pancakes, bundled up and went on a walk, went to see the Grinch, and had a little mini Thanksgiving dinner (details to come this week!) Hope everyone’s weekend has been wonderful 
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#breakfastfordinner #pancakes #pumpkinchocolatechip #pumpkinspice #glutenfreerecipes #breakfastideas #balanceddiet #balancedlife
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Breakfast for dinner? Yes, please. But this was actually breakfast with Grandpa (my dad) yesterday. It was a day for the books. We woke up to the first snow, ate these @traderjoes chocolate chip gluten free pumpkin pancakes, bundled up and went on a

AUTUMN SALAD:
-arugula -coconut oil roasted butternut squash with cinnamon -walnuts, chickpeas, feta, pomegranate -dressing: little bit of ACV and avocado oil drizzled on. 🧡🧡🧡🧡 Give me any salad with roasted butternut squash and pomegranates and I’m a happy gal 
Weekends are often thought of as our “time off.” From our normal routines. I listened to an audiobook recently (can’t remember the title for the life of me) about how successful people manage their time, and that included weekends. So having a loose structure to our weekends - including planning rest and relaxation activities - can help us to both accomplish more in our time off, as well as ensure we have ample time for rest. 
What do you do to recharge yourself over the weekend?
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.#plantbaseddiet #plantbasedlife #darlingweekend #butternutsquash #salads #pomegranate #chickpeas #feedfeed #selfcare
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AUTUMN SALAD: -arugula -coconut oil roasted butternut squash with cinnamon -walnuts, chickpeas, feta, pomegranate -dressing: little bit of ACV and avocado oil drizzled on. 🧡🧡🧡🧡 Give me any salad with roasted butternut squash and pomegranates and I’m