@eatgoodfoodandmove - Katie White

Future dietitian, food lover, wellness blogger. Helping women feel empowered to change their health starting with food 🥘
https://linktr.ee/eatgoodfoodandmove
Advertisement
CHIMICHURRI SWEET POTATERS
This recipe is SO flavorful and packed with so many good-for-you greens 🥬 🥬🥬🥬🥬 Plus this Chimichurri is ready in less than 10 minutes and if you prep the sweet potatoes before OR you bake small ones, this recipe is easily done in weeknights.  
Also, I finally installed a recipe card on my site 
Let me know in the comments, do you prefer recipes in:
1. Posts
2. Stories
3. Website 
4. All of the above?

Happy Thursday! .
.
.
.
Katie White - @eatgoodfoodandmove Instagram Profile - inst4gram.com
eatgoodfoodandmove
110

CHIMICHURRI SWEET POTATERS This recipe is SO flavorful and packed with so many good-for-you greens 🥬 🥬🥬🥬🥬 Plus this Chimichurri is ready in less than 10 minutes and if you prep the sweet potatoes before OR you bake small ones, this recipe is easily d

It’s about this time of year when people realize that bathing suits are gonna be happening soon and panic and are ready to take on a diet or pretend they don’t like food for a certain amount of time 
Might I remind you of two things:
1. you can wear a bathing suit no matter your weight or size or perceived imperfections - news flash, everyone has them *also a spray tan goes a long way if you’re feeling timid haha*
2. If you do want to make lasting changes, both in your external and internal body, or your overall wellness, small and steady wins the race. Make a lasting sustainable lifestyle change, not a diet that will leave you  and hungry. 
Yesterday I caught myself trying to eat a little bit less for lunch, and then found myself ravenous in the afternoon, because, see above choices, I didn’t eat enough. 
If you’ve started eating healthier again (‍️ I ate out a lot during the move) or increased your exercise (also me‍️) you’re going to be not only burning more calories, but a plate of mostly greens is going to be far less dense calorically. 
Make sure to eat until you’re satisfied, include with those greens lean proteins, complex carbs, and a fat and you’ll be 
Let me know in the comments if you want my turkey sloppy joe recipe 
.
.
.

#feedyoursoul #mealprepideas #eatyourveggies #healthylunchideas #glutenfree #healthyrecipes #eatrealfood #lifestylenotadiet #positiveeating
Katie White - @eatgoodfoodandmove Instagram Profile - inst4gram.com
eatgoodfoodandmove
65

It’s about this time of year when people realize that bathing suits are gonna be happening soon and panic and are ready to take on a diet or pretend they don’t like food for a certain amount of time Might I remind you of two things: 1. you can wear

I’ve been making an adapted buckwheat waffle recipe from Cookie & Kate for a while, but I wanted to try an express version (that didn’t involve making buttermilk or mixing separately).
They are slightly more fluffy if you follow the original version, but this egg-free one is still tasty and a little quicker. 
Plus, it’s made with blood sugar friendly buckwheat flour (not a grain a seed from a flowering plant). It’s got plenty of fiber and minerals, making this a healthy and delicious alternative to traditional waffles! * 1 c buckwheat flour
* Packet of monk fruit sweetener * 1/4 cup hemp seeds * 1 chia egg * 1 ¼ tsps baking powder
* 1 tsp baking soda
* ¼ tsp salt
* Generous dashes of cinnamon * 1.25-1.5 cups plant based milk * ¼ c coconut oil
* 1/2 overripe banana
* 1 scoop @alohamoment and 1 scoop @vitalproteins 
Mix everything in a high-speed blender.  Add to pregreased (with coconut oil) waffle iron. .
.
.
#waffles #wafflewednesday #breakfastideas #healthyish
Katie White - @eatgoodfoodandmove Instagram Profile - inst4gram.com
eatgoodfoodandmove
68

I’ve been making an adapted buckwheat waffle recipe from Cookie & Kate for a while, but I wanted to try an express version (that didn’t involve making buttermilk or mixing separately). They are slightly more fluffy if you follow the original version,

Every time I’m out of town I try and visit the local @traderjoes, as normally I live an hour and a half away from one! This weekend I got to fill up my fridge with some of my favorites (except the kale pesto, I cannot believe I forgot it 🤦‍️🤦‍️)
This bowl came together so quickly today for lunch (even without the aid of meal prepping):
Make this salad:
•@traderjoes carrot miso dressing •shredded carrots and edamame (also from TJ’s)
•chopped red peppers
•@saffronroadfood chickpeas •@naturalgrocers bulk section pumpkin seeds and walnuts •laying on a bed of spinach and arugula 
Added after the pic but you should NOT skip: @choosecherries dried tart cherries .
.
.
.#buddhabowl #veganlunch #saladrecipe #salads #saladbowl #eattherainbow #eatgoodfeelgood #eatmoreplants
Katie White - @eatgoodfoodandmove Instagram Profile - inst4gram.com
eatgoodfoodandmove
48

Every time I’m out of town I try and visit the local @traderjoes , as normally I live an hour and a half away from one! This weekend I got to fill up my fridge with some of my favorites (except the kale pesto, I cannot believe I forgot it 🤦‍️🤦‍️) This

GREEN PANCAKES, OF COURSE! Whether it’s St. Patty’s or another of the other 364 days of the year, and whether you make them for dinner or breakfast, you’ve got to try spinach in your pancakes! ️ ️ ️️️️
My mom always made all our food green to celebrate (including dyeing our milk green 🤣🤣🤣) and we definitely had green pancakes! 
But the best way to enjoy these green babies (without the food coloring) is to just add a handful or two of spinach and a scoop of @bnlabs greens to your favorite pancake recipe or mix  .
.
.
#greens #healthybreakfast #greenpancakes #proteinpancakes #adaptogens #wellandgood #paleobreakfast #eatmoreplants
Katie White - @eatgoodfoodandmove Instagram Profile - inst4gram.com
eatgoodfoodandmove
43

GREEN PANCAKES, OF COURSE! Whether it’s St. Patty’s or another of the other 364 days of the year, and whether you make them for dinner or breakfast, you’ve got to try spinach in your pancakes! ️ ️ ️️️️ My mom always made all our food green to celebra

Happy Friday morning! I have missed my loaded oat bowls the past few weeks! Especially when I can get it filled with awesome things like:
•gluten-free oats •@vitalproteins collagen •1/2 banana cooked in •frozen blueberries and raspberries •buckwheat groats, hemp seeds, pumpkin seeds, and coconut shreds •all natural pb (look at the ingredients - should say nothing other than peanuts and salt ) I’m going to visit my mom this weekend, make a quick stop at @wholefoods and @traderjoes and maybe even pick up a plant baby for my new place  what about you?? .
.
.
#goodmorning #veganbreakfast #porridge #porridgeporn #oatmeal #oatmealbowl #healthybreakfast #eatgoodfood #wellandgood
Katie White - @eatgoodfoodandmove Instagram Profile - inst4gram.com
eatgoodfoodandmove
61

Happy Friday morning! I have missed my loaded oat bowls the past few weeks! Especially when I can get it filled with awesome things like: •gluten-free oats •@vitalproteins collagen •1/2 banana cooked in •frozen blueberries and raspberries •buckwheat

Comments

@pacificdairyfree Such a beautiful bowl! 💚 Can we have some?

Advertisement
Since Instagram was down yesterday I didn’t get a chance to post these waffles. Guess what, I didn’t make them! 
I’ve spent close to a month now preparing to move, moving, and getting my house ready to sell. Meaning, I’ve had significantly less time in the kitchen. Some days I’ve done better than others, but the most helpful thing is buying things like these waffles (there ARE healthier frozen waffles than Ego waffles ). Basically, doing everything I can that’s convenient, while still trying to give my body the best option for food. What’s your options for quick go-to convenient but healthy(I would love to say a @wholefoods salad bar but my closest is over an hour away)
What’s on my plate:
•@naturespathorganic gluten free pumpkin spice waffles •pb, berries, coconut shreds, and bananas .
.
.
#waffles #wafflewednesday #veganbreakfast #cleanbreakfast
Katie White - @eatgoodfoodandmove Instagram Profile - inst4gram.com
eatgoodfoodandmove
55

Since Instagram was down yesterday I didn’t get a chance to post these waffles. Guess what, I didn’t make them! I’ve spent close to a month now preparing to move, moving, and getting my house ready to sell. Meaning, I’ve had significantly less time

Comments

@pacificdairyfree This looks like the best breakfast! 💚

I eat plenty of fish in the summer because we have a stand that sells wild caught Alaskan seafood at the farmers market. It’s right next to all my favorite other stands and OH MY the fish is so fresh and good. But in the winter I have to remind myself to grab a few frozen wild caught fillets from the grocery store as they are tucked back in the frozen foods corner so it takes reeaaaaallll effort to remember to grab them  moral of the story: I need to eat more fish. 
If you’re looking for a quick and easy dinner tonight, this came together in 20! Here’s how: 
 make sure salmon is thawed prior to dinner and ideally marinate it in a ziplock bag or the container you’re cooking it in preheat oven to 400
boil water for pasta get pesto supplies out add salmon to oven - bake for 15-20 minutes (I always set a timer half way through and check the internal temperature)
add pasta to water make pesto in your food processor or @vitamix (it’s honestly easier in a food processor)
pull your pasta off and drain pull salmon from the oven
enjoy!!!!! INGREDIENTS: 
PESTO:  
A cup packed kale 
1 cup packed spinach 
1 cup packed basil 
1/4 cup olive oil 
1 T nutritional yeast - can omit, but adds a nice cheesy flavor 
1 clove garlic 
Juice and zest of one lemon 
1/3 cup walnuts 
1/2 avocado - taste a bit first. If the avocado isn’t good the pesto won’t be either 
salt and pepper to taste 
SALMON:
Marinated and cooked in a combo of olive oil, coconut aminos, and some chopped garlic. Can also add some honey and dehydrated onions. 
Enjoy!! .
.
.#meatlessmonday #salmon #pestopasta #omega3 #bareaders #eeeeeeats #kalesalad #avocado #wellandgood #eatmoreplants #eatmorefish #brainfood
Katie White - @eatgoodfoodandmove Instagram Profile - inst4gram.com
eatgoodfoodandmove
146

I eat plenty of fish in the summer because we have a stand that sells wild caught Alaskan seafood at the farmers market. It’s right next to all my favorite other stands and OH MY the fish is so fresh and good. But in the winter I have to remind mysel

Advertisement
I love when I can get so many good things in one place, like this greens powder by @bnlabs. It even has anxiety busting ashwaghanda! 
Make this smoothie:
•1 cup plant based milk •1/2 banana (frozen if you like your smoothies extra cold) •1 scoop greens powder @bnlabs
•1 handful spinach •1 T almond butter 
Blend and enjoy! Such a good breakfast or energizing snack || AD
.
.
.
#greens #greensmoothie #ashwagandha #greensmoothies #wellandgood #dailysmoothie #adaptogens #bnlabs
Katie White - @eatgoodfoodandmove Instagram Profile - inst4gram.com
eatgoodfoodandmove
27

I love when I can get so many good things in one place, like this greens powder by @bnlabs. It even has anxiety busting ashwaghanda! Make this smoothie: •1 cup plant based milk •1/2 banana (frozen if you like your smoothies extra cold) •1 scoop gree

The world of healthier eating and living is often full of all-or-nothing messages. Either you’re following this diet or never eating these foods - or you’re not doing it right. It’s this perfectionist mindset that leaves women overwhelmed in making healthy changes. It leaves them frustrated with no progress after killing themselves to be “perfect” following x,y, or z after a week. It’s these thoughts that fuel unhappy relationships with food, including triggering disordered eating in some. 
I challenge you to view health and healthier eating in a simpler, kinder way. Asking yourself “what’s one thing I can do to benefit my health today? Or at this meal?” And forgiving yourself for the ways in which you perceive you failed the day before. A healthy lifestyle is a marathon, not a sprint. Not every mile-or meal or day or week or even month- is gonna be your (perceived) very best, but the trick is to just keep going. Keep making small, sustainable changes, and keep being kind to yourself! 
Here’s a few ideas of some small changes you could make today. If you’re feeling overwhelmed, just pick ONE (I highly recommend the first )
1. Get better sleep - you’ll be amazed how much less empty carbs, salty, and sweet food you crave when your baseline isn’t exhausted (and yes I realize if you’re a mom this is easier said than done )
2. Swap a sugar - like instead of brown sugar in your oatmeal, try half a banana cooked in instead 
3. Eat some raw greens 🥬 
4. Take a walk outside, even if it’s just five minutes! 
5. Drink more water  
Happy Friday! Give yourself some grace as the week is closing out
Katie White - @eatgoodfoodandmove Instagram Profile - inst4gram.com
eatgoodfoodandmove
57

The world of healthier eating and living is often full of all-or-nothing messages. Either you’re following this diet or never eating these foods - or you’re not doing it right. It’s this perfectionist mindset that leaves women overwhelmed in making h

Have you tried the hemp seed Caesar dressing I posted a few photos back? It’s so good and loaded with healthy fats 
I adapted it slightly from the recipe by Plantbased Jane:
* 1 cup hemp seeds
* 1/2 cup water
* 2 T Apple Cider Vinegar (she uses Red Wine, but I prefer the additional health benefits of using ACV. You can always try either way!
* 2 T avocado oil or olive oil
* 2 T nutritional yeast (can omit, but this does make it creamier)
* 1-2 T coconut aminos
* 1 T dijon mustard * 1 tsp garlic powder
* Salt & Pepper to taste
* Juice from one lemon

The best place to buy hemp seeds is in @naturalgrocers bulk refrigerated section - under $4 for a decent sized bag 
Happy Wednesday! .
.
. .#cleaneats #feedfeed #vscofeed #buzzfeedfood #sffoodie #cleanfoodshare #eeeeeats #health #healthyfood #yummy #eatclean #wellness #eatwell #balance #wholefoods  #iamwellandgood #guthealth #huffposttaste #beautifulhealth #salad #avocado #spinach #thefeedfeed #brainfood #goodmoodfood  #saladbowl #saladfever
Katie White - @eatgoodfoodandmove Instagram Profile - inst4gram.com
eatgoodfoodandmove
56

Have you tried the hemp seed Caesar dressing I posted a few photos back? It’s so good and loaded with healthy fats I adapted it slightly from the recipe by Plantbased Jane: * 1 cup hemp seeds * 1/2 cup water * 2 T Apple Cider Vinegar (she uses Red W

Moving and being in between two kitchens has really been an exercise in gratitude for home cooked meals. 
I’m so excited to be fully moved over this week into my cute new kitchen and cooking ALL the things. 
This cozy bowl of oats I made last week is an example of my favorite way to make food : half meal-prep and half actual cooking. Meaning I still get to be in the kitchen, actually cooking (not just reheating) but I’m not starting from square one. It saves time AND simultaneously allows for more variety (normally if I’m tighter on time I just slap a banana on my oats and call it good). Overnight oats + sautéed cinnamon apples came together in about 7 minutes instead of double the time. .
.
.
. #porridge #oatmeal #oatmealbowl #chocolateforbreakfast #proteinoats #plantbasedfood #plantbasedlife #apples #peanutbutter #glutenfreedesserts #f52grams #thatsdarling #cleantreats #iamwellandgood #thefeedfeedglutenfree  #eeeeeats #iamwellandgood #gloobyfood #sffoodie #buzzfeedfood #huffposttaste #wholefoods #spoonfeed #tastingtable
Katie White - @eatgoodfoodandmove Instagram Profile - inst4gram.com
eatgoodfoodandmove
93

Moving and being in between two kitchens has really been an exercise in gratitude for home cooked meals. I’m so excited to be fully moved over this week into my cute new kitchen and cooking ALL the things. This cozy bowl of oats I made last week is

Want THE most delicious recipe of 2019? Look no further than this granola I created for my partnership with Montmorency tart cherries. Because this superfruit has been the focus of multiple sleep studies thanks to the fact that it is a natural source of melatonin, I wanted something that could be made at the beginning of the week and stored for later, to be consumed as a bedtime snack!  It was so fun creating a recipe with their box of surprise ingredients, check out my blog for the full recipe!

#sponsored #choosemontmorency #mysterymontmorency #tartcherry
Katie White - @eatgoodfoodandmove Instagram Profile - inst4gram.com
eatgoodfoodandmove
49

Want THE most delicious recipe of 2019? Look no further than this granola I created for my partnership with Montmorency tart cherries. Because this superfruit has been the focus of multiple sleep studies thanks to the fact that it is a natural source

I’m moving this week and so I’m looking for everything easy and still healthy to eat. I whipped up this little PB&J @siggisdairy yogurt bowl that was both easy and healthy! Yogurt, cherries, and some drizzled pb. Less sugar and more protein = a snacking win! #siggispartner 
Happy Thursday! .
.
.
.#breakfastbowl #dessertforbreakfast #granola #plantbasedfood #plantbasedlife #chocolatelove #glutenfreedesserts #f52grams #thatsdarling #cleantreats #guthealth #iamwellandgood #thefeedfeedglutenfree  #eeeeeats #iamwellandgood #gloobyfood #sffoodie #buzzfeedfood #huffposttaste
#yogurtbowl #eatlocal
Katie White - @eatgoodfoodandmove Instagram Profile - inst4gram.com
eatgoodfoodandmove
67

I’m moving this week and so I’m looking for everything easy and still healthy to eat. I whipped up this little PB&J @siggisdairy yogurt bowl that was both easy and healthy! Yogurt, cherries, and some drizzled pb. Less sugar and more protein = a snack

Comments

@osso_good_bones This looks delicious!

So excited to share the recipe for these vegan cheesecake crusts made with @sejoyia with you! I’m still working on the inside part (I did Yogurt but wasn’t totally impressed) but the CRUST man, the CRUST. 
1 cup @sejoyia crisps - any flavor, they are seriously all so good
1 handful walnuts 
1 T maple syrup (could also play around with less, but keeping liquid amount the same). Can double or triple depending upon how many or how big of a cheesecake you’re making. 
Pulse in food processor, pat down in bottom of pan, and freeze for an hour to harden. 
What’s your favorite alternative cheesecake filling?
.
.
.
#snackingcookies #cleantreats #eatrealfood #eeeeeats #f52grams  #foodie #forkyeah #fuelyourbody #gloobyfood #healthyeating  #healthyfoodshare #heresmyfood #huffposttaste #kaleyes #getinmybelly #onmytable  #realfood #realfoodrevolution #vscofood #wellness #wholefoods #mindbodygram #thenewhealthy #rd2be #wholefoodsfave
Katie White - @eatgoodfoodandmove Instagram Profile - inst4gram.com
eatgoodfoodandmove
79

So excited to share the recipe for these vegan cheesecake crusts made with @sejoyia with you! I’m still working on the inside part (I did Yogurt but wasn’t totally impressed) but the CRUST man, the CRUST. 1 cup @sejoyia crisps - any flavor, they are

VEGAN TAHINI & PB CHOCOLATE CHIP COOKIES (Try saying that five times fast) 
1 cup almond flour 
1/2 cup tahini 
1/2 cup pb
1 chia egg 
5- 6 T full fat coconut milk 
1 tsp baking soda 
1 cup chocolate chips 
1/2 cup coconut sugar (can use maple syrup and omit coconut milk) 
Pinch of sea salt 
Mix everything together, except baking soda. Refrigerate for 30 minutes. Preheat oven to 350. Mix in baking soda. Bake for 10-11 minutes, depending on oven. Outside will be crispy but inside will be gooey (you’re welcome) 
Recipe inspired by @basicswithbails and adapted from recipe by @kalejunkie 
I’m baking goods for my now 5 year olds birthday party 🥳 I can’t believe that my baby is 5 today! I’m so grateful for the experience of being her mother, and so proud of her silly, smart, sweet, and loving little self. 
.
.
.
.
#allgood #alphafoodie #cleaneating  #chocolateforbreakfast #chocolatechipcookies #dairyfree #dessert #eggfree #eattheseason #glutenfree #healthyeating #huffposttaste #humansofjoy #lifeandthyme #livethelittlethings  #morningslikethese  #nutrition #nourishing #thatsdarling #vegan #iamwellandgood #thefeedfeed #wellness #paleotreats
Katie White - @eatgoodfoodandmove Instagram Profile - inst4gram.com
eatgoodfoodandmove
140

VEGAN TAHINI & PB CHOCOLATE CHIP COOKIES (Try saying that five times fast) 1 cup almond flour 1/2 cup tahini 1/2 cup pb 1 chia egg 5- 6 T full fat coconut milk 1 tsp baking soda 1 cup chocolate chips 1/2 cup coconut sugar (can use maple syrup

Comments

@pacificdairyfree Oooooh yes please 🤤🤤🤤🤤

Do you ever re-discover recipe favorites and are like HOW HAS IT BEEN MONTHS SINCE I MADE _____?

This is how I feel about this Caesar salad dressing. It's vegan, paleo, AND nut-free (and if you're buying your hemp seeds from @naturalgrocers bulk it's like bonkers cheaper than cashews AND no soaking required). If you just can't live without the anchovy taste, you could add a splash of fish sauce, but I like it just the way it is. 
I adapted it slightly from the recipe by @plantbasedjane:
* 1 cup hemp seeds
* 1/2 cup water
* 2 T Apple Cider Vinegar (she uses Red Wine, but I prefer the additional health benefits of using ACV. You can always try either way!
* 2 T avocado oil or olive oil
* 2 T nutritional yeast (can omit, but this does make it creamier)
* 1-2 T coconut aminos
* 1 T dijon mustard * 1 tsp garlic powder
* Salt & Pepper to taste
* Juice from one lemon

Blend baby blend! It's delicious with chickpeas and or salmon. Probably chicken. 

#whole30approved #salad #chickpeas #cleaneats #feedfeed #vscofeed #buzzfeedfood #sffoodie #cleanfoodshare #eeeeeats #healthyfood #yummy #eatclean #wellness #eatwell #balance #wholefoods  #iamwellandgood #guthealth #huffposttaste #beautifulhealth #farmersmarket #spinach #avocado #salmon #thefeedfeed #brainfood #goodmoodfood #goop
Katie White - @eatgoodfoodandmove Instagram Profile - inst4gram.com
eatgoodfoodandmove
91

Do you ever re-discover recipe favorites and are like HOW HAS IT BEEN MONTHS SINCE I MADE _____? This is how I feel about this Caesar salad dressing. It's vegan, paleo, AND nut-free (and if you're buying your hemp seeds from @naturalgrocers bulk it'

Beat the Winter Blues Giveaway! Along with our challenge (starts Monday, signup via link in bio!) we wanted to offer you guys a little giveaway of some goods that are perfect for winter. Here are the deets on what's up for grabs: 
1 $50 gift card to @outdoorvoices 
1 Lemon-Aid Essential Oil by @naturesfusions
1 Chocolate Minty CBD Oil by @naturesfusions 
6 Teas (Revitalize, Turmeric Glow, and 3 Cinnamon) by @pukkaherbs

TO ENTER:
-Must be following @golden.wellness and @eatgoodfoodandmove -Join our Beat the Winter Blues challenge via the link in bio
-Tag 2 friends in the comments below

Open to US entries only!
Katie White - @eatgoodfoodandmove Instagram Profile - inst4gram.com
eatgoodfoodandmove
61

Beat the Winter Blues Giveaway! Along with our challenge (starts Monday, signup via link in bio!) we wanted to offer you guys a little giveaway of some goods that are perfect for winter. Here are the deets on what's up for grabs: 1 $50 gift card to