@eatgoodfoodandmove - Katie White

Future dietitian, food lover, wellness blogger. Helping women feel empowered to change their health starting with food 🥘
https://www.eatgoodfoodandmove.com/blog-1/2019/6/3/superfood-granola-balls
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MIDWEEK MINI MEAL PREP
Even if you aren’t prepping full meals, any little amount you do can help for the coming few days or week. Heck, even just making it to the grocery store and having ingredients in your fridge counts as meal prep for me some weeks 
Here’s a few things ready for me this week:
- [ ] Chopped broccoli (it’s annoying to me to cut for some reason so getting it all done means I’ll actually use it!)
- [ ] Baked sweet potatoes - [ ] Washed and dried strawberries - [ ] Cooked quinoa - [ ] Washed micro greens 
What are 3-5 easy things you could prep for the rest of this week? Tell me below
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MIDWEEK MINI MEAL PREP Even if you aren’t prepping full meals, any little amount you do can help for the coming few days or week. Heck, even just making it to the grocery store and having ingredients in your fridge counts as meal prep for me some wee

I’m all about morning routines, and I'm loving the newest addition to my morning routine with @goligummy! The first Apple Cider Vinegar gummy - so you can have the health benefits without the gag  The gummies are loaded with good stuff AND missing the junk. My favorite part about their company is that for every sale they donate a 6 month supply of vitamins to a child in need! Use code eatgoodfood5 for a little discount! Happy Wednesday! #ad
#tastetheapplenotthevinegar #ACV #goligummy”
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I’m all about morning routines, and I'm loving the newest addition to my morning routine with @goligummy ! The first Apple Cider Vinegar gummy - so you can have the health benefits without the gag The gummies are loaded with good stuff AND missing th

SUPERFOOD GRANOLA BALLS. 
Check out my blog for the recipe for these late night superfood snack balls with featuring Montmorency tart cherries  #ChooseMontmorency #tartcherries #sponsored
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SUPERFOOD GRANOLA BALLS. Check out my blog for the recipe for these late night superfood snack balls with featuring Montmorency tart cherries #choosemontmorency #tartcherries #sponsored

The other day I woke up craving flaky, dense, corner-crunchy brownies and remembered the Hershey’s brownie recipe I used to make religiously years and years ago. 
Normally, it takes a few trial and errors to find a really good healthy AND gluten free substitute but I had the very best lucky stumbling upon these brownies! This recipe is by @onelovelylife1 and is absolutely perfect I followed the recipe exactly. I’ll share the directions in comments as they won’t all fit! Happy Sunday! MAKE THESE BROWNIES!! Your mouth will thank you ️ * 	2/3 cup semi-sweet or dark chocolate chips (I use dairy free chocolate chips)
* 	5 Tbsp coconut oil (can sub butter, avocado oil, vegan butter, ghee)
* 	2/3 cup coconut sugar (can sub white, brown, or maple sugar)
* 	2 eggs
* 	1 tsp vanilla extract
* 	2/3 cup blanched almond flour
* 	2 Tbsp unsweetened cocoa powder
* 	1/2 tsp baking soda (if paleo) or baking powder
* 	1/4 tsp salt
TO MIX IN:
* 	2/3 cup additional chocolate chips or chopped chocolate (can sub nuts)
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The other day I woke up craving flaky, dense, corner-crunchy brownies and remembered the Hershey’s brownie recipe I used to make religiously years and years ago. Normally, it takes a few trial and errors to find a really good healthy AND gluten free

Parfaits are a super delicious (and easy) way to prep your breakfast! 
I love using @siggisdairy yogurt in mine because it’s low in sugar, high in protein, and has excellent, simple ingredients (which is rare in yogurt!)
Make this parfait:
-chia pudding on the bottom (3 T chia seeds to 2/3 cup almond milk)
-frozen raspberries -@siggisdairy raspberry yogurt -more raspberries -granola (can omit if low-carb or grain free) -nut butter 
Best if consumed within 1-2 days. Enjoy! 
#ad #siggispartner #dailysiggis
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Parfaits are a super delicious (and easy) way to prep your breakfast!  I love using @siggisdairy yogurt in mine because it’s low in sugar, high in protein, and has excellent, simple ingredients (which is rare in yogurt!) Make this parfait: -chia pudd

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@wholefullynat SEND SIGGIS

@siggisdairy @wholefullynat we're available in Canada! Check out @siggiscanada

I discovered some awesome new gluten free bread! It's made by @kimandjakesglutenfree. I'm not sure if they have it available to order online, but I found this at my local @naturalgrocers. It's called a peasant loaf but it tastes and feels like sourdough. 
One of my favorite snacks in high school (courtesy of a very inventive friend) was a peanut butter and honey open faced sandwich, which sliced bananas, honey, and Rice Krispies on top! I switched the Rice Krispies for buckwheat groats, and added some bee pollen. 
Although bread isn't my usual go-to for breakfasts or lunch, I love having an option if I want some GOOD bread. Bonus, it's vegan and yeast free, yay!

Have you discovered any new food products you're loving lately? 
Happy #toasttuesday
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I discovered some awesome new gluten free bread! It's made by @kimandjakesglutenfree. I'm not sure if they have it available to order online, but I found this at my local @naturalgrocers. It's called a "peasant loaf" but it tastes and feels like sour

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Depending on your work schedule, the weekend is often the time the best time for many people to shop and prep their meals for the week. I highly recommend adding this to your menu for next week 🤤 
SRIRACHA TURKEY MEATBALLS:
•1 lb. antibiotic-free ground turkey (or the best quality you can afford, I use @maryschicken) •1 egg, or can sub about 1/2 a cup of wet vegetables grated like zucchini or carrot •1/2 cup almond flour •1 T dehydrated onion flakes
•1 tsp garlic powder
•salt & pepper 
SAUCE:
•1 to 3 ratio sriracha/ natural ketchup •1/4 cup coconut aminos •juice of 1/2-1 lime •optional: dash of sesame oil, ginger, more garlic powder - whatever flavors you prefer! 
DIRECTIONS: 
Preheat oven to 350. Line a baking sheet with parchment paper. 
Mix all ingredients for meatballs in large bowl. Scoop out even portions of mixture onto the parchment paper. 
Bake meatballs for 15-25 minutes (depending how thick they are) or until internal temperature is 165. 
While those are cooking, whisk together sauce ingredients. Add to a frying pan when they have just a few minutes left, then add the finished meatballs to the pan, and let them get nice and saucy. 
Optional sides:
•brown rice (do sweet potato or cauli rice for paleo) •carrot shreds
•bell peppers •coconut aminos sautéed broccoli - just add a little avocado oil and coconut aminos to a pan and sauté the broccoli in it
•check out my stories for how I ate it for lunch! 
Recipe adapted from “Eat Yourself Skinny”
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Depending on your work schedule, the weekend is often the time the best time for many people to shop and prep their meals for the week. I highly recommend adding this to your menu for next week 🤤 SRIRACHA TURKEY MEATBALLS: •1 lb. antibiotic-free gro

One of the most exciting things I've stumbled upon in the last several years is entrepreneurship. I'm currently on my 4th business, this one being almost entirely digital (so far). I love how an idea, a passion, or a hobby can evolve into something big, small or medium, that offers alternatives to the traditional 9-5 whether that's extra money on the side or a full-time career. One of my favorite things about it is the additional freedom it offers - the ability to wander around a giant cactus farm (doing a post soon about Cactus Joes!). The more each of my businesses grow, the more I learn about myself. If the word entrepreneur is scaring you, redefine it! If I had one takeaway for you, it's to realize that you don't need a boatload of cash or dreams of becoming a Fortune 500 company to be an entrepreneur. We all have skills, knowledge, and ideas that can be turned into businesses. GoDaddy has helped me on my journey, and can help you too! #ad #GoDaddyTribe #maketheworldyouwant @godaddy
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One of the most exciting things I've stumbled upon in the last several years is entrepreneurship. I'm currently on my 4th business, this one being almost entirely digital (so far). I love how an idea, a passion, or a hobby can evolve into something b

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My favorite thing about this bowl is just how many good things are going on:
-@bobsredmill oatmeal
-@woodstockfoods berries
-@naturalgrocers fresh almond butter
-@traderjoes coconut oil sautéed banana
-a handful of pistachios -bee pollen
-buckwheat groats (I buy mine in the bulk bin at Smiths! Adds protein and fibers)

While all those things aren't required to have a healthy breakfast, I like the focus on adding more, not less, in terms of food. The restriction mindset just doesn't work for me - it never has. Instead, focusing on what better things can I ADD to my diet? Different mindsets work for different people, but if you find yourself struggling with your relationship to food, might I suggest trying a different outlook? Viewing your food as something that can nourish you, and considering what you might add in that will nourish you? 
Happy Monday, friends!
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My favorite thing about this bowl is just how many good things are going on: -@bobsredmill oatmeal -@woodstockfoods berries -@naturalgrocers fresh almond butter -@traderjoes coconut oil sautéed banana -a handful of pistachios -bee pollen -buckwheat g

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@pacificdairyfree This looks soooo good 🤤

@bobsredmill This looks like the perfect way to start the week! Happy Monday!

KALE PESTO 
Happy Friday! If you grocery shop on weekends you know that fridges are looking pretty sad right now, with random leftovers. My favorite way to use up almost done greens or herbs is this pesto!

This recipe is so forgiving and so easy to customize to your preferences. For instance, more or less or diffeeent greens, additional herbs, garlic (I prefer my pesto without garlic but you could easily add a clove), or add an avocado. The sky is really the limit  my favorite part is no expensive pine nuts are needed 

INGREDIENTS: 
1 cup kale leaves, stems removed 
1 cup additional greens (I was all out of mine today, but I missed the extra spinach!)
1 cup basil, plus additional herbs 
1/3-1/4 cup olive oil 
1/3 cup walnuts 
1 lemon, juiced and zested 
1 T nutritional yeast (can omit, adds a dairy free cheesiness)
Optional: use less or no oil and add 1/3 avocado 
DIRECTIONS:
Combine all ingredients in high powered food processor or @vitamix. 
Best fresh, lasts 2 days in the fridge. To serve again, add a little more lemon to bring it back to life!
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KALE PESTO Happy Friday! If you grocery shop on weekends you know that fridges are looking pretty sad right now, with random leftovers. My favorite way to use up almost done greens or herbs is this pesto! This recipe is so forgiving and so easy to

Eating healthier doesn’t have to mean giving up things you love 
I’m a huge pancakes and waffles fan, and here’s some there’s some tips for keeping this food group  in your life while still eating healthy:
1. Use lower glycemic flours - almond, coconut, cassava, and many more
2. Or do the good ole standby of 1 banana + 2 eggs + a little bit of almond milk 
3. Omit sugar in the batter
4.  Add in some spinach! You won’t taste it and you’ll get some awesome added nutrients.
5. Skip the syrup. I still have real maple syrup occasionally, but most of the time I just use almond or peanut butter and fruit. 
Happy #wafflewednesday
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Eating healthier doesn’t have to mean giving up things you love I’m a huge pancakes and waffles fan, and here’s some there’s some tips for keeping this food group in your life while still eating healthy: 1. Use lower glycemic flours - almond, cocon

I got to marry my BFF in the most beautiful place this weekend. Any expression of joy just feels like a massive understatement ️ #eloped #justmarried
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I got to marry my BFF in the most beautiful place this weekend. Any expression of joy just feels like a massive understatement ️ #eloped #justmarried

Happy #toasttuesday with no added sugar and simple ingredients toast from @siggisdairy.
Here’s how to recreate at home: 
1. choose a bread with good ingredients (go with sweet potato toast for grain free or paleo)
2. Layer with @siggisdairy plain yogurt for a tangy kick and protein 
3. Top with chia seed jam - just a cup of fruit, squeeze of lemon, and 1 T chia seeds reduced in a pan (can add a little bit of honey) 
4. Enjoy  
#dailysiggis #siggispartner #ad
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Happy #toasttuesday with no added sugar and simple ingredients toast from @siggisdairy. Here’s how to recreate at home: 1. choose a bread with good ingredients (go with sweet potato toast for grain free or paleo) 2. Layer with @siggisdairy plain yog

APPLE BALSAMIC SALAD 
This salad is great as a side OR load it up a bit more for a main meal.
SALAD:
•bed of arugula @traderjoes arugula (called rocket on the bag) never disappoints •walnuts and pumpkin seeds, one or both •feta, omit if vegan
•roasted chickpeas (use the @kitchn recipe for roasted chickpeas) •apple slices 
DRESSING:
•1/4 cups of both balsamic vinegar and olive or avocado oil •a pinch of dehydrated onion •1 T maple syrup or honey
•1 tsp Dijon mustard 
Would be excellent served with a fried egg, grilled chicken, or sweet potato fries! 
Happy #meatlessmonday!
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APPLE BALSAMIC SALAD This salad is great as a side OR load it up a bit more for a main meal. SALAD: •bed of arugula @traderjoes arugula (called rocket on the bag) never disappoints •walnuts and pumpkin seeds, one or both •feta, omit if vegan •roaste

This is not my best picture, but it captures a joyously wonderful and delicious moment: enjoying an egg sandwich with my love this morning. 
The reason for the joy? Because for the first time in over eight months I can finally eat eggs again without digestive issues.    (I’m working on a blog post with more about it soon!)
Food has always been something I LOVED. Like to the point that anyone who knows me knows it’s an acceptable gift  I joke that it’s my love language. ️
Celiac disease put a pretty major damper on that joy for me. One that I’m over for the most part, but still sometimes makes me sad. 
So to add in eggs last summer, has meant a frustrating relationship with food these past several months. It’s made me want to cook less - and photograph my food less. It’s taken the JOY out. 
I woke up last Friday and thought about going downstairs and making breakfast and how all i wanted was to be a “normal” person and go down to our local amazing artisan bakery and enjoy a pastry worthy of Paris and a ciabatta egg sandwich. So much so that I started to cry. My wise fiancé said, “let’s have your one day of gluten today and go do that” (I usually have something with wheat on my birthday). I hadn’t realized until I was sitting there savoring my pastry (the second picture) how unhappy my relationship with food had become these past few months. 
I’m a huge advocate of the 80/20 lifestyle - eating a whole foods diet most of the time, and but still enjoying your favorite foods. But it’s not that simple with Celiac disease or other intolerances. However, this was the little reset I needed and I’m excited to say I’m feeling more joyful about food again ️ PS a very close second to “real” bread is @simplekneads_gf (which my egg is on). Bless them for making no wheat less terrible
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This is not my best picture, but it captures a joyously wonderful and delicious moment: enjoying an egg sandwich with my love this morning. The reason for the joy? Because for the first time in over eight months I can finally eat eggs again without

GIVEAWAY! I’ve partnered with @sejoyia to give away some Coco-thins and Coco-roons. Since the weather has warmed up I’ve been grabbing a bag of these for snacks as the temperature has been warming up and we are headed outdoors. 
The ingredients are AWESOME, low sugar, dietary restriction friendly, and oh so good. They are giving away a variety pack of both! 
To Enter: 
1. Like this photo 
2. Follow @sejoyia and @eatgoodfoodandmove 
3. Tag 2 friends *bonus entry for sharing screenshot on stories! 
Not affiliated with Instagram and open only to US residents. 
Ends Friday 5/3 at midnight!! ️️️
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GIVEAWAY! I’ve partnered with @sejoyia to give away some Coco-thins and Coco-roons. Since the weather has warmed up I’ve been grabbing a bag of these for snacks as the temperature has been warming up and we are headed outdoors. The ingredients are A

However you feel about Gwenyth Paltrow  you might like her a little bit more after trying this recipe from Goop for a fantastic lemon bread  perfect for your Easter celebration! I used @bobsredmill almond flour to make it healthier (and gluten free!) You can find their products at stores and online through my link in stories. 
This is a YOGURT cake. A few years ago I was playing around with some French recipes, one of them being a Yogurt Pot Cake. Basically, you use a pot (what they call a container) of yogurt to make it tangy and delicious. 
I made this with monk fruit instead of sugar, but feel free to use maple syrup or regular sugar instead. Feel free to add icing, but it's honestly good by itself! A perfect breakfast or mid-afternoon sugar-free snack!

INGREDIENTS:
2 ½ cups lightly packed @bobsredmill almond flour 
2 teaspoons baking powder
½ teaspoon kosher salt
1 cup whole milk yogurt
½ cup monk fruit sweetener
2 eggs
1 teaspoon vanilla extract
zest of 1 medium lemon
¼ cup olive oil + extra to grease pan

DIRECTIONS:
Preheat the oven to 350°F. In a large bowl, whisk together almond flour, baking powder, and kosher salt. In a separate bowl, whisk together yogurt, sugar, eggs, vanilla extract, and lemon zest. Add the wet ingredients to the dry and stir to combine. Slowly fold in the ¼ cup olive oil. Line an 8-inch cake or bread pan with parchment paper and coat lightly with olive oil. Transfer the batter to the pan, using a spatula to spread it evenly. Place on a rack in the middle of your preheated oven and bake for 35 minutes (or until the cake is lightly browned and a toothpick comes out clean)||sponsored||
#somebunnylovesbobs #bobsredmill
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However you feel about Gwenyth Paltrow you might like her a little bit more after trying this recipe from Goop for a fantastic lemon bread perfect for your Easter celebration! I used @bobsredmill almond flour to make it healthier (and gluten free!)

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@nomadista_nutrition Oh this looks so perfect 😍

Have you tried my dairy-free kale pesto recipe yet? I posted it in stories the other night. It's a weekly thing for me now, to use up any wilting kale. And really, that's just an excuse. I make it because I love it. Confession: I've used FRESH kale in it before. 🤫🤫🤫 If the word kale is freaking you out  you're welcome to replace it with your other favorite greens, but guess what? This is the most beginner friendly kale recipe I know. Meaning, you taste less kale than a salad of kale. 
INGREDIENTS:
1-2 cups greens (i do lacinto/ dink/ dark green kale and spinach)
1-2 cups herbs (my favorite is basil!)
1/8-1/4 cup olive oil (if you can use less, do so!)
1/4-1/2 cup walnuts
juice and zest of one lemon
salt and pepper to taste

optional:
1 T nutritional yeast - makes it more cheesy
garlic - my tummy doesn't love it so I don't make it with garlic. 
This recipe is SUPER forgiving. I've made it with less greens or less oil, or less walnuts. So play around with the ratios and see you what you like best!

DIRECTIONS:
Add everything to a food processor or blender. It works in a Vitamix, but I think it's a pain to scrape around the blades so I do it in a food processor. 
Serve over pasta! I love @eatbanza. It's made from chickpeas so #glutenfree AND full of protein. Hooray!
Happy Tuesday friends!
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Have you tried my dairy-free kale pesto recipe yet? I posted it in stories the other night. It's a weekly thing for me now, to use up any wilting kale. And really, that's just an excuse. I make it because I love it. Confession: I've used FRESH kale i