@eatgoodfoodandmove - Katie White

Future dietitian, food lover, wellness blogger. Helping women feel empowered to change their health starting with food 🥘
https://linktr.ee/eatgoodfoodandmove
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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  .
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#greens #healthybreakfast #greenpancakes #proteinpancakes #adaptogens #wellandgood #paleobreakfast #eatmoreplants
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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?? .
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#goodmorning #veganbreakfast #porridge #porridgeporn #oatmeal #oatmealbowl #healthybreakfast #eatgoodfood #wellandgood
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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

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

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 .
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#waffles #wafflewednesday #veganbreakfast #cleanbreakfast
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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

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@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!! .
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.#meatlessmonday #salmon #pestopasta #omega3 #bareaders #eeeeeeats #kalesalad #avocado #wellandgood #eatmoreplants #eatmorefish #brainfood
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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

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
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#greens #greensmoothie #ashwagandha #greensmoothies #wellandgood #dailysmoothie #adaptogens #bnlabs
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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
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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

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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! .
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. .#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
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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. .
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. #porridge #oatmeal #oatmealbowl #chocolateforbreakfast #proteinoats #plantbasedfood #plantbasedlife #apples #peanutbutter #glutenfreedesserts #f52grams #thatsdarling #cleantreats #iamwellandgood #thefeedfeedglutenfree  #eeeeeats #iamwellandgood #gloobyfood #sffoodie #buzzfeedfood #huffposttaste #wholefoods #spoonfeed #tastingtable
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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

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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
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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! .
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.#breakfastbowl #dessertforbreakfast #granola #plantbasedfood #plantbasedlife #chocolatelove #glutenfreedesserts #f52grams #thatsdarling #cleantreats #guthealth #iamwellandgood #thefeedfeedglutenfree  #eeeeeats #iamwellandgood #gloobyfood #sffoodie #buzzfeedfood #huffposttaste
#yogurtbowl #eatlocal
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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

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@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?
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#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
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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. 
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#allgood #alphafoodie #cleaneating  #chocolateforbreakfast #chocolatechipcookies #dairyfree #dessert #eggfree #eattheseason #glutenfree #healthyeating #huffposttaste #humansofjoy #lifeandthyme #livethelittlethings  #morningslikethese  #nutrition #nourishing #thatsdarling #vegan #iamwellandgood #thefeedfeed #wellness #paleotreats
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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

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@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
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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!
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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

The 3 step fool-proof way to make something Valentine’s Day approved is as follows:
1. Dye it pink (either with pitaya, beet powder, or slightly toxic but efficient food coloring)
2. Coat it in chocolate 
3. Add something else pink, like raspberries
I can’t guarantee the taste will stand up to scrutiny if you try this with let’s say.... chicken, but it worked out pretty damn delicious for a waffle.
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The 3 step fool-proof way to make something Valentine’s Day approved is as follows: 1. Dye it pink (either with pitaya, beet powder, or slightly toxic but efficient food coloring) 2. Coat it in chocolate 3. Add something else pink, like raspberries

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@pacificdairyfree These are SO fun! 💚💚💚💚

@beekeepers_naturals Such a SWEET STACK 😍🍯🙌

I literally can’t get enough of him or that smile  
Happy Valentine’s!
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I literally can’t get enough of him or that smile Happy Valentine’s!

Happy #tacotuesday  The BF and I had these absolutely amazing loaded walnut taco bowls (I guess actually plates) this weekend. I followed the recipe by @pinchofyum and was in heaven the entire time (especially smothered in guac). They did not, however, reheat well the next day  I think the next time I will try the recipe with just walnuts, as the interesting taste cauliflower can sort of have rears its strong head on day 2 haha 
Everything on my plate:
-walnut & cauli tacos
-spinach
-brown rice
-roasted sweet potatoes
-chopped cucumbers and tomatoes, cilantro
-guacamole with red onion, garlic powder, s&p, and lime.
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Happy #tacotuesday The BF and I had these absolutely amazing loaded walnut taco bowls (I guess actually plates) this weekend. I followed the recipe by @pinchofyum and was in heaven the entire time (especially smothered in guac). They did not, howeve

CHOCOLATE CHILL OUT WAFFLES:
•1/2 cup @birchbenders banana paleo pancake mix •1/2 cup water •1 T coconut oil •1-2 T @moonjuice cacao powder •1/2 tsp @sunpotion reishi 
Chocolate sauce:
•little bit of coconut oil •melted @lilys_sweets_chocolate 
Combine together, add to waffle iron that’s hot and oiled. 
Drizzle waffles with pb, chocolate sauce, frozen raspberries, bee pollen, and hemp seed hearts •••••••••••••• I don’t talk about it often, but my daughter is the reason I’m doing what I’m doing today - pursuing a career in nutrition. 
As a baby and a toddler she had so many food sensitivities and GI issues that we bounced around from pediatricians to allergists and finally landed at the pediatric gastroenterologist when she was 2 before receiving any answers. It made me want to become a dietitian to help mothers in my same situation navigate a lonely, stressful, and frustrating time. AND it showed me just how much our food can impact our bodies. •••••••••••
A list of things a mile long used to cause so many issues for her. I was reminded of that this morning while we were eating these double chocolate waffles. A few years ago, any amount of chocolate more than a bite for her meant trouble for the rest of the day or even into the next. And I was filled with gratitude that her gut has healed and she can sort of be a normal kid again. •••••••••
It reminded me that life is always changing, and things that feel awful and never ending can end (as someone with personal and familial experiences with autoimmune diseases I know there are exceptions to this). And was a nice little ray of sunshine in my cold snowy 15 degree day  ️ Happy Friday!
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CHOCOLATE CHILL OUT WAFFLES: •1/2 cup @birchbenders banana paleo pancake mix •1/2 cup water •1 T coconut oil •1-2 T @moonjuice cacao powder •1/2 tsp @sunpotion reishi Chocolate sauce: •little bit of coconut oil •melted @lilys_sweets_chocolate Combi