@eatgoodfoodandmove - Katie White

Future dietitian, food lover, wellness blogger. Helping women feel empowered to change their health with a year of 12 intentions. Jan: #mealprep
http://linktr.ee/eatgoodfoodandmove
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The answer to every question or need you have in life is SWEET PO-TATER FRIES  The second answer, is GRATITUDE. So if you find yourself struggling through winter (my daughter tells me every day now that she’s sick of winter and snow ), make yourself some sweet potato fries and serve them up with a side of gratitude. I promise the combo is a cure for everything 
SWEET PO-TATER FRIES:
•sweet potato (this plate was made with 1 medium sized potato) •1 T @chosenfoods avocado oil •salt & pepper
•@hopefoods jalapeño and cilantro hummus 
DIRECTIONS:

Preheat oven to 425. Slice sweet potatoes into whatever size or shape fries float your boat, but the more consistent the more evenly they will cook 
The least wasteful and most effective way to get oil on anything you are roasting is to pour it in a little bowl, and then brush on with a silicone brush 
Add s&p, or any other seasonings you like! 
Roast for 30-45 minutes, stirring a few times in between. 
This hummus is SO good with these fries (or anything really ). It’s spicy, but the sweet potato mellows it a bit. 
Happy #fryday, loves! .
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#fryday #fridayfries #frydayfriday #sweetpotato #sweetpotatofries #feedfeedvegan #hummus #justeatrealfood #eeeeeeats
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The answer to every question or need you have in life is SWEET PO-TATER FRIES The second answer, is GRATITUDE. So if you find yourself struggling through winter (my daughter tells me every day now that she’s sick of winter and snow ), make yourself

My life has officially been changed forever since discovering @simplekneads_gf. 🤤 Bread is one of THE hardest things to find a good substitute for with Celiac disease. Especially one that has 1) good ingredients and 2)doesn’t make me want to cry tears of sadness when I take a bite 
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One of the best habits I cannot stress enough if you’re trying to eat healthier, lose weight, feel better - ANY of the above, is to always always always read your ingredient label. Why? Because, unfortunately, if you live in the US, there are ingredients allowed in our food system that aren’t optimal for our bodies. That can trigger hormonal issues or cause our bodies to process them differently than they biologically should (for ex: trans fat and high fructose corn syrup).
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While I’m not suggesting you never have questionable ingredients again - because a healthy food relationship is so so important (with occasional treats) I am suggesting that it become your routine to read ingredient labels, google ingredients you don’t know, and become more aware of what processed foods you eat. Basically - be an informed consumer. .
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One of the craziest foods is bread. Like bread really doesn’t need to be that many ingredients (especially if it’s wheat bread). Yet many commercial bread lists contain anywhere from 15-30 extra ingredients!! .
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Check my stories today for the recipe to these toasts
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My life has officially been changed forever since discovering @simplekneads_gf. 🤤 Bread is one of THE hardest things to find a good substitute for with Celiac disease. Especially one that has 1) good ingredients and 2)doesn’t make me want to cry tear

If you haven’t discovered the joy of uplifting or educational podcasts or motivational speeches, I highly encourage you to seek them out! It’s a major source of mental energy for me, and the reality is to change our lives we have to change our thought processes- which means we have to get out of our own way and our own heads. 
I’ve listened to enough random ones on YouTube that I just get a new suggestion every day, as well as I subscribe to podcasts I find motivating. Which means it takes me all of 30 seconds to find something positive or informative to put on in the background while waking up, making breakfast, or running errands. It was one of my favorite things I’ve added to my morning ritual in 2018  In other news... I finally convinced my 4 y.o. to take a day off oatmeal for breakfast 
•1 gluten free @vansfoods waffle •@grounduppdx cinnamon snickerdoodle
•@woodstockfoods frozen berries •sautéed spinach with avocado and @traderjoes everything but the bagel seasoning 
I forgot how much I love the savory and sweet combination for breakfast. Anyone else with me? What are your favorite things to listen to? Right now mine are: anything by Tony Robbins, the Influencer Podcast, and Awesome with Alison.
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If you haven’t discovered the joy of uplifting or educational podcasts or motivational speeches, I highly encourage you to seek them out! It’s a major source of mental energy for me, and the reality is to change our lives we have to change our though

Salt Lake City, Utah
I go through phases with my yoga practice and attendance. 
Sometimes I don’t feel
*Skinny enough *Skilled enough *Strong enough *Fit enough *Confident enough *Flexible enough *Good enough 
To go. 
But no matter how I feel when I get there, I’m always glad I did at the end of class.
•••••••••••
There are so many things not feeling *enough* keeps us from. From a more fulfilling career or relationship, to a healthier or different life. That little voice says - “you’re not enough”, then add in a little anxiety, and trying something new or doing something hard is bound to end horribly right? 
The two most helpful things for me to combat this are: 
1. Just show up. It’s half the battle, and it’s never as bad as you think. Plus, big change happens over months or years of consistently just showing up. 
2. Set smaller goals and habits. For example, if your goal is to go from an unorganized mess to a near type A personality in a week, you’re going to be disappointed. A simple goal like just putting dirty clothes in the hamper instead of the floor is one that you’ll be able to achieve no matter what the day has thrown at you. Feeling like you’ve accomplished something will give you motivation to keep accomplishing things.
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I go through phases with my yoga practice and attendance. Sometimes I don’t feel *Skinny enough *Skilled enough *Strong enough *Fit enough *Confident enough *Flexible enough *Good enough To go. But no matter how I feel when I get there, I’m always

My 4 y.o. has been stuck on an *oats for breakfast* loop and while I happen to adore her and adore oats, I do appreciate some variety. I can’t bring myself to make two different breakfasts but you better believe I’m working my hardest to convince her of the merits of waffles or toast
I’ve got a giveaway coming up very soon with @grounduppdx nut butters and I’m so excited! It’s the only thing that’s been good about the same thing different day 
I find that this is the cause for eating a healthy diet sometimes. If you’re feeling bored, it’s time to try a new spice or dressing (my new favorite is @kaarifoods) or new sauce or marinade or nut butter. Or a new recipe! 
What’s your favorite way to spice up your food? 
My oats:
•1/2 cup @bobsredmill Gf quick oats
•1/2 cup cashew milk •1/4 banana •1 scoop @vitalproteins •fruit, sprinkle of hemp seeds, and some nut butter (anyone else have auto correct always try to write but butter? )
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My 4 y.o. has been stuck on an *oats for breakfast* loop and while I happen to adore her and adore oats, I do appreciate some variety. I can’t bring myself to make two different breakfasts but you better believe I’m working my hardest to convince her

This is easily in my top favorites ten meals to make, and whenever I have it I always wonder why I don’t make it more often. Do you have recipes like that?!?
Sweet potato//bell peppers go amazingly with avocados. Learning what taste combinations you like can make eating real foods even more delicious! I feel like I got to cheat the system a little... my dad is a pretty good chef and so I can always call him and say “what would go well with this?!” ‍ This is a meal that can be easily prepped, any portion of it, and would also be fun to serve with guests over, because it’s just looks so damn fancy.
They’re also *Vegan *easy to make paleo or whole30 by switching the beans for meat *packed with flavor and nutrients 
LOADED SWEET POTATOES:
-baked sweet potatoes (400 for about an hour)
-chopped cucumbers, peppers, and jalapeños if desired -top with hemp seeds (excellent source of proteins and omega 3’s), pumpkin seeds, and warmer black beans -amazing green sauce, adapted from @cookieandkate:
•1 cup salsa verde •1 avocado •1 giant handful spinach •1 giant handful cilantro •1 lime 
Blend all together in a high speed blender. 
MEAL PREP IT: bake the sweet potatoes ahead of time, chop the peppers, and make the sauce (good for 2-4 days in the fridge) .
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#tacotuesday #stuffedpotato #sweetpotato #eatgoodfeelgood #feedfeedvegan #mealprepsunday #beautifulcuisine #avocadolove #avocado #plantbasedpower #bareaders
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This is easily in my top favorites ten meals to make, and whenever I have it I always wonder why I don’t make it more often. Do you have recipes like that?!? Sweet potato//bell peppers go amazingly with avocados. Learning what taste combinations you

Utah
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This has been one of my go-to salads for a few years now. It’s not overly lovely or photogenic buuuuuut it’s high in protein and super easy and quick to make. The trick to enjoying tuna not smothered in mayo is to get the GOOD stuff. Look for tuna that's wild and sustainably caught. My favorite brand is @safecatchfoods, because they test each fish for mercury and because I can buy it at my local Smith's store for around $3. 
Here's how to make this salad:
-bed of spinach
-tuna
-chopped veggies
-avocado
-roasted plantains
-slab of @treehouse herb garlic cheese
-balsamic dressing
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This has been one of my go-to salads for a few years now. It’s not overly lovely or photogenic buuuuuut it’s high in protein and super easy and quick to make. The trick to enjoying tuna not smothered in mayo is to get the GOOD stuff. Look for tuna th

I’ve been having this salad I made a few weeks ago on REPEAT.

Salad:
•hearty greens (I sautéed the kale a little first to make digestion easier and warm up the salad)
•roasted delicata squash •chickpeas •sliced pear •feta, pecans 
Dressing: recipe from @tastefulventure * ¼ cup EVOO (extra virgin olive oil)
* ¼ cup Apple Cider Vinegar
* ¼ cup Honey
* ¼ tsp Sea Salt
* ¼ tsp Pepper

If you’ve been watching my stories, this week’s habit is spending 5 minutes every night prepping for the next day. You can easily put all these ingredients together in a jar, or at the very least make the dressing. I would wait to cut the pear, as they do brown pretty quick 
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#saladrecipe #saladbowl #eatmoreplants #eatmoreveggies #fiveminutemealprephabit #mealprepmondays #mealprepmonday #feedfeed #beautifulcusines
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I’ve been having this salad I made a few weeks ago on REPEAT. Salad: •hearty greens (I sautéed the kale a little first to make digestion easier and warm up the salad) •roasted delicata squash •chickpeas •sliced pear •feta, pecans Dressing: recipe f

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When the last of my farmers market apples were all used up I legit shed a tear  because I knew all that was waiting for me on the other side of that empty bag was lame mushy apples  And gross tomatoes. And subpar non frozen berries. 
I’ve had decent luck so far but this last bag was that smack in the face that I’m in the dead of winter and dreamy delicious produce is still a few months out 
The cure for those lame mushy apples is to sauté them! In a little coconut oil with cinnamon. Then you *almost* can’t tell these are fresh summer apples.
The cure for this is also to just eat what’s in season (but sometimes I’m inpatient)  and OR grab some high quality frozen fruits. My favorite brand is @woodstockfoods. 
Make these oats:
•@bobsredmill quick oats •@vitalproteins collagen •1/2 banana cooked in •big ole scoop of @grounduppdx •handful of cacao nibs
•sautéed apples (low heat, cinnamon, coconut oil) 
How do you survive winter produce (if you live somewhere with a winter)
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When the last of my farmers market apples were all used up I legit shed a tear because I knew all that was waiting for me on the other side of that empty bag was lame mushy apples And gross tomatoes. And subpar non frozen berries. I’ve had decent

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@osso_good_bones It’s a sad day when farmers market produce starts going out of season 🥺

I took this photo 8 months ago and saved it juuuuuust so I could say “looking back at 2018...” and be all clever 
So looking back at 2018 .... I was not nearly as involved with @eatgoodfoodandmove as I would have liked to have been. I stepped away from both it (to an extent) and school to survive some life transitions. I’m happy to feel more grounded, and excited to dive back in this year. 
I’ve been thinking so much about that tricky concept of goals and intentions really taking TIME. If you watched my stories today you’ll know this year, each month, I’ll be posting an intention to focus on. And then thorough the month, sharing habits to help make that intention seem achievable and stick around. 
Changing your food and health can seem overwhelming and hard and even scary to start, I’m hoping I can help guide you through a base to make some lasting habits and changes, as well as provide a little tune-up if you’re a seasoned veteran. This month is #mealpreplikeaboss. 
There’s a free email meal prep challenge you can sign up for (link in bio), as well as some fun giveaways coming up! I’ll be posting the first habit Sunday! Hope your 2019 is off to an amazing start so far!
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I took this photo 8 months ago and saved it juuuuuust so I could say “looking back at 2018...” and be all clever So looking back at 2018 .... I was not nearly as involved with @eatgoodfoodandmove as I would have liked to have been. I stepped away fr

Want a pancake recipe for tomorrow morning & some thoughts on sticking to goals??? Check out the link in bio for a post I wrote a year ago (complete with a recipe:) I went back and re-read it this morning and am glad to see that despite things always being ever changing, I stand by my beliefs that healthy habits take TIME. 
Ten years ago my breakfast was regularly a snickers bar and Diet Pepsi (true as it may be, it’s still surreal to remember it used to be like that). Five years ago it was cold cereal. Three years ago it morphed into eggs or oatmeal or healthy pancakes and has stayed consistently healthy. 
I liked that my stomach didn’t immediately hurt after breakfast. Or that I stayed full longer and had more energy. The changes stuck. 
If you want to make changes in the way you eat (and subsequently change how you feel and improve the quality of your life) it takes time. And small and sustainable steps.
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Want a pancake recipe for tomorrow morning & some thoughts on sticking to goals??? Check out the link in bio for a post I wrote a year ago (complete with a recipe:) I went back and re-read it this morning and am glad to see that despite things always

I’m always so eager for Christmas to come, and then by the time it’s here, I’m over it   I love new beginnings and fresh starts (I think it’s a side effect of moving around as a kid), so I’m always excited for the new year. I appreciate that everything slows down a little, and it’s a time for reflection and introspection.

A year ago, I came across an article on the blog, The Early Hour, entitled “Want to succeed in 2018? Here’s how to make your dreams come true.” Essentially, it entailed writing a list of the things you wanted the year to bring, and placing it in a place you saw every day. To quote the write, “the idea of the ‘universe giving back’ can sound a bit airy fairy…. But if you put your dreams out there, you’re actively making moves towards realizing them… If it’s not on there at all, it’s unlikely to happen. Because if you haven’t thought about it, and set your intention to make it happen, you won’t be working towards it.”
Starts off a little woo, ends with, okay, that actually makes sense. I was still skeptical, but I decided to give it a try. While I didn’t achieve all the things on my list, I did achieve a few. And the things I didn’t achieve, I can clearly see why I didn’t.

The thing that made all the difference? Putting them where I saw them every single day. So if you’re wanting to achieve things in 2019, consider giving this article a read, and keeping your list where you can see it!

There’s not really a specific name for this salad, since it’s a combo of whatever I had in the fridge, but here are the components:
-Arugula and spinach base
-salmon patties, I made the egg-free recipe found from @foodbymars
-1/2 of an avocado
-leftover pan roasted butternut squash (chopped butternut squash, sautéed in coconut or avocado oil, on medium heat, until tender. About 5-10 minutes depending on how thick your squash is)
-handful of pumpkin seeds
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I’m always so eager for Christmas to come, and then by the time it’s here, I’m over it I love new beginnings and fresh starts (I think it’s a side effect of moving around as a kid), so I’m always excited for the new year. I appreciate that everythi

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@pacificdairyfree Feeling this 💚

#ad. My favorite savory meal I’ve had this month has been this eggplant pasta dish made with the yummy @spinatosfoods Vodka Cream sauce. 
I mentioned in stories a few weeks ago that the trick to delicious eggplant is letting it “sweat” out its excess moisture and bitterness. 
Make this pasta-less dish:
Prep:
•spiralize butternut squash noodles
•slice eggplant, spread on paper towel, and salt. Leave for 30 minutes. You can either roast the eggplant in the oven, or sauté it in a pan. 
Then: •sauté noodles. Add the eggplant to cook or to combine if roasting in oven. When they are almost done, add the @spinatosfoods Vodka Cream sauce. Swirl in greens or basil, and add some chunks of your favorite regular or vegan cheese. Enjoy! .
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#spinatos #zoodles #pastasalad #ketodinner #lowcarbrecipes #eggplantparm #eatgoodfood
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#ad . My favorite savory meal I’ve had this month has been this eggplant pasta dish made with the yummy @spinatosfoods Vodka Cream sauce. I mentioned in stories a few weeks ago that the trick to delicious eggplant is letting it “sweat” out its excess

Merry Christmas to you all ️
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Merry Christmas to you all ️

This pizza I made with @caulipowered crust recently is one of the most fun things I made this year! I may just whip one up for Christmas Eve  Check out my previous post for the recipe  .
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#cauliflower #cauliflowerpizza #italianpizza #glutenfreerecipes #glutenfreepizza #feedfeedglutenfree #thechalkboardeats #cleaneatingrecipe
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This pizza I made with @caulipowered crust recently is one of the most fun things I made this year! I may just whip one up for Christmas Eve Check out my previous post for the recipe . . . #cauliflower #cauliflowerpizza #italianpizza #glutenfreerec

I FOUND PERSIMMONS Y’ALL! Finally! I’ve been craving them all fall and winter and I spied these at the grocery store a few days ago and yelled “eek” as I raced over fighting no one for them  
My psuedo bagels (toast is a little cheaper)
Savory:
•@nancysyogurt probiotic cream cheese •@traderjoes vegan kale pesto •arugula •smoked salmon •avocado

Sweet:
•cream cheese •almond butter
•persimmons 
What’s your favorite savory and sweet combos?
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#toasttuesday #glutenfree #glutenfreelife #glutenfreebread #persimmon #lox #loxandbagels #sweetandsavory
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I FOUND PERSIMMONS Y’ALL! Finally! I’ve been craving them all fall and winter and I spied these at the grocery store a few days ago and yelled “eek” as I raced over fighting no one for them My psuedo bagels (toast is a little cheaper) Savory: •@nan

My mom is visiting and so I made us these yummy winter salads:
•sautéed kale in avocado oil
•arugula and spinach •oven roasted delicata rings (425 for 20-30 min, keep a close eye) •feta, pears, chickpeas, and pecans (my mom doesn’t always like cheese so hers is missing that •a dash of apple cider vinegar and a squeeze of lemon finished off the salad, the kale had the oil from being sautéed *some people are averse to salads during winter as they are cold, serving the greens at room temp and allowing the kale to warm everything up is a way around this 
Happy weekend eve! .
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#salads #saladbowl #wintersquash #winterfood #hyggelife #vegancomfortfood #lemonjuice #feedfeed
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My mom is visiting and so I made us these yummy winter salads: •sautéed kale in avocado oil •arugula and spinach •oven roasted delicata rings (425 for 20-30 min, keep a close eye) •feta, pears, chickpeas, and pecans (my mom doesn’t always like cheese

GRINCH PANCAKES  
December has been so busy for us that today sort of feels like the beginning of the Christmas season. My daughter is out of school, so we can make fun breakfasts (she’s obsessed with the new Grinch movie) and run Christmas errands, and finally wrap the repurposed Amazon boxes under the tree  Sometimes when Christmas starts so early, by this time I’m ready for it to be all over. So I’m looking forward to really soaking up the next few days of holiday cheer  Want to make these pancakes? - 1 box or 1 serving @simplemills made according to directions (I used egg whites) in a blender - Generous handfuls of spinach (the more you use the greener they will be) - Make into tiny pancakes and stack - In between the stacks: @missjonesbakes frosting
- Drizzle almond butter and sprinkles and fruit! - To keep the sugar content lower, feel free to just use frosting on the top:) When does Christmas feel like it’s “here” for you? .
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#thegrinch #christmasbaking #spinach #glutenfreelife #paleopancakes #glutenfreepancakes #cleantreats #thechalkboardeats #feedfeedglutenfree
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GRINCH PANCAKES December has been so busy for us that today sort of feels like the beginning of the Christmas season. My daughter is out of school, so we can make fun breakfasts (she’s obsessed with the new Grinch movie) and run Christmas errands,

Utah
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@pacificdairyfree So fun! 😍✨💚