Author: healthbyhaven

July 31, 2021

Grape & Kale Salad

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I went to Chicago on a work trip in 2019 and had the most amazing kale salad at an adorable little restaurant downtown. I’ve been on a mission to recreate that salad ever since, and I think I finally found the perfect combo of ingredients. Give it a try and let me know what you think!

Ingredients

Salad

Serving size: 4

  • 1 large bunch of kale
  • 1 c red grapes, halved
  • ½ c golden raisins
  • ½ c walnuts
  • Optional: goat cheese

Garlic Tahini Dressing

  • ½ c tahini
  • ⅓ c water
  • 1 tbs minced garlic
  • 1 tsp lemon juice 
  • Salt and pepper to taste

Directions

  1. Remove your kale from the stems (if you purchased it in a fresh bunch rather than a bag or box) and thoroughly wash. Let dry completely.
  2. While your kale is drying out, make your dressing. Combine all ingredients into a blender or food processor and combine until smooth and creamy. Add more water as needed until you reach your desired consistency. 
  3. Once your dressing is made, massage the dressing into your kale for 2-3 minutes. This will help break down the fibers of the kale to make it less bitter and easier to digest. It also helps evenly distribute your dressing. Win win!
  4. Top your massaged kale with halved grapes, walnuts, golden raisins and goat cheese. 
  5. Enjoy!

Let me know when you make this salad by commenting below or sending me a photo of your creation on Instagram @haven_quinlan!

July 31, 2021

Kaleberry Smoothie

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I’ve literally been making this smoothie on repeat lately. Sooo refreshing in the summer and the perfect amount of natural sweetness from the blueberries. Trust me- don’t skip the cinnamon. It makes the smoothie!

Ingredients 

  • 1 c kale
  • 1 c frozen blueberries
  • ½ frozen banana
  • 1 c unsweetened vanilla almond milk
  • 1 tbs almond butter
  • 1 tsp cinnamon 
  • 1 goji, coconut, & acai blender bomb (or sub flax and/or chia seeds)

Directions

  1. Add all ingredients to the blender and blend. Add more liquid or frozen fruits to reach your desired consistency. 
  2. Enjoy! 

Let me know what you think of the Kaleberry Smoothie by commenting below or messaging me on Instagram @haven_quinlan.

July 25, 2021

Very Berry Avocado Toast

I love all avocado toast, but this combo is hands-down my fave! It’s a super simple meal to whip up anytime of the day, and the berries make it sweet and refreshing! 

Ingredients

Serving size: 2 slices of toast 

  • 2 slices of bread. I love the 21 Whole Grains and Seeds bread from Dave’s Killer Bread
  • 1 avocado, mashed
  • ½ c blueberries
  • About 6 strawberries, sliced 
  • ¼ c goat cheese

Directions

  1. Toast your bread.
  2. While your bread is toasting, mash the avocado in a bowl. 
  3. Next, wash your fruit and slice the strawberries.
  4. Once the bread is toasted, mash ½ of the avocado on each slice. 
  5. Place the berries on your toast. 
  6. Sprinkle your desired amount of goat cheese on top.
  7. Enjoy! 

I hope you enjoy this Very Berry Avocado Toast as much as I do! Let me know what you think when you make it by commenting below or messaging me on Instagram @haven_quinlan.

July 25, 2021

Blueberry Acai Bowl

When the South Carolina sun is blazinggggg hot hot hot I only crave cold foods. Cue this delish Blueberry Acai Bowl! It’s a fantastic way to pack in the nutrients while having a filling and refreshing meal.

Ingredients

Bowl

  • ½ c almond milk
  • 1 c frozen blueberries 
  • ½ frozen banana
  • ½ c frozen riced cauliflower 
  • 1 heaping handful of kale
  • 1 tbs acai powder
  • 1 tsp each of milled flax seeds, chia seeds, and hemp seeds
  • 2 tbs almond butter

Toppings

  • Granola
  • ½ sliced banana
  • ¼ c blueberries
  • 1 tbs unsweetened coconut flakes
  • Sprinkle of chia seeds
  • Drizzle of almond butter

Directions

  1. Blend all bowl ingredients in a high speed blender. Pro tip: use lots of frozen fruits and veggies and very little liquid to achieve a thick, bowl-like consistency. If your blender has a tamper, use that to help!
  2. Pour your smoothie into a bowl and top with your favorite toppings. My favorites for this recipe are listed above! 
  3. Enjoy! 

Let me know what you think of this Blueberry Acai Bowl by commenting below or messaging me on Instagram @haven_quinlan!

April 4, 2021

Billy’s Sauteed Veggie, Chickpea, & Quinoa Medley

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This delicious, plant-based dish was created by my wonderful and talented fiance, Billy! Fun fact- he also enjoys getting creative in the kitchen and actually used to do most of the cooking in our relationship (I did the baking!). This yummy veggie medley makes a perfect side or main dish! You can add grilled chicken if you eat meat, or enjoy it alone. The protein from the chickpeas will keep you full and satisfied. 

Ingredients

Serves 3 – 4

  • 1 c dried multi-color quinoa
  • 1 tbs avocado oil
  • 1 white onion, diced
  • 1 tbs minced garlic 
  • ½ red bell pepper, chopped
  • ½ orange bell pepper, chopped 
  • 1 container of multi-colored cherry tomatoes, halved 
  • 1 can of chickpeas, drained and rinsed 
  • 2 heaping handfuls of fresh spinach 
  • Salt, pepper, dried oregano, and dried basil to taste
  • Your favorite zesty Italian dressing (look at the ingredients list and try to pick one with low or no sugar added!)
  • Optional: top with parmesan, vegan parmesan, and/or add grilled chicken

Directions

  1. Cook the quinoa according to the directions on the package. 
  2. While the quinoa is cooking, heat the avocado oil in a frying pan on medium heat. Add the minced garlic and onion and saute for 2 – 3 minutes. 
  3. In a separate bowl, toss the bell pepper, tomatoes, and chickpeas in roughly ¼ c italian dressing. 
  4. Next, add the seasoned vegetable mixture to the frying pan and cook for 5 – 7 minutes. Sprinkle salt, pepper, dried oregano and basil to taste.
  5. Lastly, add your fresh spinach and cook for another few minutes. If you like your spinach slightly wilty, 1 – 2 minutes will do. If you prefer it fully cooked, 3 – 5 minutes will work.
  6. Serve the vegetable mixture on top of a bed of quinoa and enjoy!


Let me know what you think when you make Billy’s recipe by leaving a comment below or on Instagram @havenspanyer! We’ve added this into our weekly rotation, and I have to say I am loving it!

April 4, 2021

How to Get Out of Your Funk

I don’t know about you all, but the chaos and just plain weirdness of pandemic life really started to get to me in early 2021. COVID-19 has been such a rollercoaster ride. I am extremely lucky that my family and I have stayed relatively healthy this past year and I know that is not the case for everyone. 

While we have kept our physical health, I think the loneliness of quarantine, fear of the unknown, and frustration and sadness of plans gone awry over the past year plus have definitely taken a toll on everyones’ mental health. I felt alright most of 2020, but coming into the new year with no end in sight really hit me. I didn’t feel like my normal, motivated, go-getter self and I hated feeling like I was living in a funk. I’m no doctor or mental health professional, but here are some of the things I’ve re-prioritized in my life to help feel like myself! And just a disclaimer- talk to a therapist if you don’t feel right! You deserve to be the best version of yourself.

1. Get Outside

Vitamin D is lifegiving. I’ve spent so much time cooped up staring at a screen for work, only to stare at it anytime I want to connect with friends or family via facetime or work on my passion projects (um hello healthbyhaven!) By intentionally stepping outside for a sunshine break a few times a day and even making the time to go on a quick lunch walk most days has been a game changer. Billy and I walked A TON at the beginning of quarantine, and it has been really great for me to get back into that routine.

2. Move Your Body

This one goes hand in hand with my lunch walks. Moving your body will make you feel so much better if you’re ever in a funk. You probably won’t want to, but even 20-30 minutes of movement will turn your day around. In the wise words of Elle Woods, “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands, they just don’t.”

3. Eat Something Healthy

Another suggestion you probably won’t feel like doing, but I PROMISE, fruits and veggies will help pull you out of your funk and processed, sugary, and fried foods will only make it worse. Enough said. 

4. Have a Dance Party

Yes, I know dancing could be filed under #2 Move Your Body, but I strongly feel it needs to stand alone. This has been great for me at the end of the work day especially. Since I’m still working from home, it’s really hard to end my work day and truly be able to relax. Now, I turn on an upbeat song (highly recommend going back to some of your childhood and pre-teen faves) and dance it out for 3 minutes. It’s impossible to not be smiling by the end! 

5. Watch a Funny Show

This is a great option if it’s rainy out and you can’t go on a walk. Or if you’ve had a super hard workout and you need a good laugh. Some of my favorite comedies are Friends, The Office, Parks and Rec, and New Girl. Guaranteed laughs in every episode. 

6. Facetime a Friend or Family Member

I am a huge extrovert, so it’s been really hard for me to be working from home and not seeing friends much. I always, always feel better after a facetime with friends or family. Talking to someone (not on a work call) is a game changer. 

7. Get Creative

Creativity is something most adults neglect, and honestly it’s so sad! Think back to your childhood- I’m sure you did a lot of arts and crafts and played a lot of imaginary games (I know I did!). While pretending to be at Hogwarts (a story for another day haha!) or scrapbooking with my friends are no longer my creative outlets of choice, I love to channel that creativity in the kitchen. I also love to pull out the coloring books every once in a while too! It’s surprisingly therapeutic and also super fun. Little kids have it figured out in my opinion haha!

Listen, we are still in totally crazy times. I feel hopeful that our world will return to some kind of normalcy soon (I just got my second COVID vaccine today! Yay science!), but it’s okay if you don’t feel “back to normal” yet. Some days are harder and weirder than others, but I hope these tips can help you get out of your funk on a bad day!

April 3, 2021

My Favorite Home Workouts

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What a weird year it’s been. COVID-19 has totally flipped the fitness industry upside down. Before the pandemic, the only time I ever completed “home workouts” was on vacation when I was away from my gym and unable to run outside. Now, I can’t imagine a week without a home workout! Even though gyms have started opening back up (thank goodness!), I’ve really enjoyed the flexibility of an at-home workout. I’ve rounded up some of my favorites from the past year for you, and I’ll definitely continue implementing these into my weekly routine even when life is “back to normal.”

Peloton

I know, I know, you’ve already heard of Peloton, but hear me out. You don’t have to buy one of their bikes or treads to reap the benefits of this company and it’s fantastic instructors. Their app and online platform has so many workouts from biking to running to pilates, yoga, barre, strength and more, all for less than $15/month. You can take classes live or on-demand and the various class lengths makes it easy to fit into your schedule. They even have stretching and meditation classes that I like to take on my rest days or when I’m feeling particularly stressed.

 

Pure Barre

My true love- Pure Barre. If you know me at all you know how much I love this form of movement. During the pandemic, Pure Barre Columbia pivoted from being a traditional in-person boutique fitness studio to live streaming classes to members in the safety of their homes. While Pure Barre is now open at limited capacity, they have continued to live stream classes (also on demand) for members. I have benefited from taking these virtual classes while traveling or if I don’t have time to leave the house to go to class.

 

City Sweat

City Sweat is an online (live and on demand) workout platform run by professional NYC dancer, Meghan McFerran. I actually found her workouts from one of my favorite health podcasts, Mostly Balanced. I love her workouts SO much. There’s a ton of dancing in each class (no dance experience required) and maybe it’s the former dancer in me, but I’m always grinning ear to ear throughout class. What I love most about her classes is that she focuses on movement being a celebration of what your body can do instead of a punishment to your body.

 

The Salt Drop

The Salt Drop is another exercise platform that I found by listening to Mostly Balanced (I seriously love this podcast if you can’t tell. You can read more about my favorite podcasts HERE!). Dino Malvone started this workout after teaching at Barre 3 in NYC. I’ve taken several Instagram live classes with him, but he also has a platform full of live and on demand classes!

 

Melissa Wood Health

I can’t remember where I first learned about Melissa Wood’s workouts, but I’m sure glad I did! Her style is pilates/yoga/strength fusion. Think low-impact and not much time required to get your muscles working HARD. She has a ton of IGTV workouts as well as a digital platform. I also love following her on Instagram. Her family is so cute! 



I hope you enjoyed this at-home workout roundup. Even though the world is opening back up, I still love having these options to get my workout in at home or while traveling. Let me know what other at-home workouts you’re loving in the comments below or over on Instagram @havenspanyer!

March 30, 2021

AB&J Smoothie

I cannot tell you how many hundreds of PB&J sandwiches I consumed as a child. As I’ve gotten older, I’ve lost some of my taste for peanut butter (I only like it with specific things- weird, I know), but I LOVE almond butter. This AB&J smoothie is inspired by my go to childhood lunch, but it’s so much healthier and more satisfying! 

Ingredients

Directions

  1. Add all ingredients to a high power blender and blend. Add more liquid if you like a drinkable smoothie or less liquid and more frozen fruits and veggies if you like a spoonable smoothie. 
  2. Drizzle some almond butter inside your cup to make your smoothie fancy!
  3. Option to top with blueberries and an almond butter drizzle.
  4. Enjoy!

Give this AB&J Smoothie a try and let me know what you think over on Instagram @havenspanyer! 

February 27, 2021

Brussels Sprout Slaw

This Brussels Sprout Slaw is delicious to have as a side dish, or combine it with your favorite greens and grains to have as a lunch salad! 

Ingredients
Slaw

  • 1 bag of brussels sprouts
  • 1 c dried cranberries
  • 1 c sliced almonds
  • ¾ c goat cheese

Dressing

  • ⅔ c olive oil
  • ⅓ c red wine vinegar
  • 1 tbs honey
  • Salt and pepper to taste 

Directions

  1. Wash and half your brussels sprouts and shave them in a food processor (or buy a pre-shredded bag).
  2. In a mixing bowl, combine shredded brussels sprouts, dried cranberries, sliced almonds, and goat cheese. 
  3. To make your dressing, combine all ingredients in a small mixing bowl. 
  4. Top your slaw with dressing to taste and enjoy! 

Let me know what you think of this Brussels Sprout Slaw when you mix it up! Leave a comment below or message me on Instagram @haven_quinlan.

February 27, 2021

Apple & Sweet Potato Salad

A salad perfect for any weather! I typically want a salad with grains and warm veggies (like this one!) in the colder months, but it’s also perfect for a warmer spring day when I need something a little more filling. 

Ingredients 
Salad
1 serving

  • 1 c kale
  • ½ honeycrisp apple 
  • ½ c roasted sweet potato 
  • ⅓ c tri-colored quinoa 
  • ⅛ c pecans
  • ⅛ c dried cranberries
  • 3 tbs avocado oil
  • Salt 
  • Pepper

Garlic Tahini Dressing
5-6 servings 

  • ½ c tahini 
  • ⅓ c cold water
  • 1 tbs honey
  • 1 tsp lemon juice
  • 1 tsp minced garlic 

Directions

  1. Wash, peel, and dice your sweet potatoes. I use 2-3 for a week’s worth of salad.
  2. Toss your diced sweet potatoes in avocado oil, salt, and pepper (to taste) and roast in the oven on 425 degrees for 30 min or until soft.
  3. While your sweet potato is cooking, bring 2 c of water to a boil. Add 1 c quinoa and simmer for 15 min. 
  4. Once your quinoa is on the stove, wash your kale and set it aside to dry.
  5. To make the garlic tahini salad dressing, combine all ingredients in a blender or food processor. 
  6. Massage the kale with the dressing for about two minutes. This helps break down the fibers of the kale to remove the bitter flavor as well as evenly distribute the dressing.
  7. Once your kale is massaged, dice your apple. 
  8. When the quinoa and sweet potatoes are done cooking, add them to your bowl of kale and top with the diced apples, pecans, and dried cranberries. 
  9. Enjoy! 

Let me know what you think of this Apple & Sweet Potato salad in the comments below or over on Instagram @havenspanyer!