Author: healthbyhaven

January 3, 2022 Article, Fitness

January 2022 Peloton Strength Challenge

Helloooo and happy 2022! In an effort to move more this year and with intentions to supplement my running with more strength workouts, I created a January strength challenge through the Peloton app. I wish I was sponsored by Peloton, I really do, because I rave about them for free allll the time. It’s truly such a great, affordable resource and you don’t need their equipment to take advantage of the offerings. If you’re a Peloton member, I’d love for you to join me in this challenge this month!

I’ve outlined various classes and instructors below to take each day, but if a certain class or instructor isn’t your jam, just switch it up! As you can see, I did not include lower body workouts, as I will be doing a lottt of running, but if you want to add that in for yourself, please do! Basically, this is just a suggestion for anyone wanting to move for at least 5 min every day this month. No crazy rules, just make it your own and join me for a healthier 2022!

*Note I’ve listed a few stretches in this plan. I HIGHLY recommend you complete at least a 5 min stretch after your workouts each day. I will certainly be doing so after each run. The stretches outlined on this plan are just the days I intend to take a longer time to stretch my muscles. Take care of your body!! No injuries allowed.

Date Day Class Type Instructor Class Date
Jan 1
Saturday
10 min arms & light weights
Leanne Hainsby
12/16/21
Jan 2
Sunday
10 min Taylor Swift stretch
Ben Alldis
12/25/21
Jan 2
Sunday
5 min core strength
Emma Lovewell
12/30/21
Jan 2
Sunday
10 min arms & light weights
Tunde Oyeneyin
12/7/21
Jan 3
Monday
10 min core for runners
Becs Gentry
12/20/21
Jan 4
Tuesday
20 min New Years Day stretch
Mattie Maggiacomo
1/1/22
Jan 4
Wednesday
20 min Taylor Swift core strength
Robin Arzon
12/25/21
Jan 5
Wednesday
10 min arms & light weights
Alex Toussaint
10/25/21
Jan 6
Thursday
5 min core strength
Callie Gullickson
12/15/21
Jan 7
Friday
10 min arms & light weights
Tunde Oyeneyin
11/9/21
Jan 7
Friday
5 min core strength
Rebecca Kennedy
11/4/21
Jan 8
Saturday
5 min core strength
Adrian Williams
12/18/21
Jan 9
Sunday
10 min arms & light weights
Emma Lovewell
11/4/21
Jan 9
Sunday
5 min core strength
Andy Speer
10/18/21
Jan 10
Monday
10 min core strength
Rad Lopez
12/11/21
Jan 10
Monday
10 min full body stretch
Ben Alldis
11/8/21
Jan 11
Tuesday
10 min arms & light weights
Kendall Toole
10/27/21
Jan 12
Wednesday
10 min core strength
Olivia Amato
11/4/20
Jan 13
Thursday
5 min core strength
Robin Arzon
12/28/21
Jan 14
Friday
10 min arms & light weights
Ben Alldis
10/20/21
Jan 15
Saturday
5 min core strength
Emma Lovewell
11/18/21
Jan 16
Sunday
10 min post run stretch
Daniel McKenna
11/16/21
Jan 16
Sunday
10 min core strength
Rebecca Kennedy
9/20/21
Jan 17
Monday
20 min full body stretch
Hannah Corbin
6/3/21
Jan 18
Tuesday
5 min core strength
Jess Sims
7/21/21
Jan 19
Wednesday
10 min arms & light weights
Cody Rigsby
9/13/21
Jan 20
Thursday
5 min core strength
Rebecca Kennedy
10/14/21
Jan 21
Friday
10 min core strength
Chase Tucker
9/21/21
Jan 22
Saturday
10 min arms & light weights
Leanne Hainsby
8/26/21
Jan 23
Sunday
15 min core strength
Olivia Amato
3/10/21
Jan 24
Monday
20 min full body stretch
Rebecca Kennedy
4/13/21
Jan 25
Tuesday
5 min core strength
Ben Alldis
8/4/21
Jan 26
Wednesday
10 min arms & light weights
Hannah Corbin
8/13/21
Jan 27
Thursday
10 min core strength
Mattie Maggiacomo
9/12/21
Jan 28
Friday
10 min core strength
Jess Sims
7/7/21
Jan 29
Saturday
10 min arms & light weights
Ally Love
7/22/21
Jan 30
Sunday
10 min World Mental Health Day stretch
Erik Jager
10/9/21
Jan 30
Sunday
15 min core strength
Olivia Amato
10/28/20
Jan 31
Monday
20 min Beyonce full body stretch
Hannah Corbin
10/21/21

Let me know your favorite classes and instructors in the comments below or over on Instagram @haven_quinlan. I’ll be documenting this challenge in my stories every day. I’d love to connect there over this fun challenge! Best of luck!

January 3, 2022 Article, Lifestyle

2021 Recap & 2022 New Year’s Intentions

2021. What a blur of a year. After COVID-19 brought 2020 to a grinding halt the year felt more like 10 years in one. In comparison, 2021 felt like it was over in the blink of an eye. Anyone else??

This year brought about big life changes for me. We moved into our new house in November 2020, so much of 2021 included settling into our new space and making our house a home. 2021 was also the year Billy and I FINALLY got married after a COVID wedding postponement. 

While 2021 brought many, many happy days, I can’t lie that I started the year feeling a bit lost and hopeless. I knew just because 2020 came to a close didn’t mean that life would immediately go back to normal, but still dealing with the effects of the pandemic in a second calendar year really started to take a toll on me. Before the vaccines became available to the general public, I was still working from home and not seeing much of my friends or family. It was definitely a lonely season, especially because Billy was back to working from the office.

Luckily I had the privilege of getting my vaccines in March and I returned to working in my downtown office in April. I closed out the last of my virtual work events in May and it seems like after a summer of my wedding and honeymoon I hit the ground running at work with in-person events (including tons of travel) and didn’t come up for air until December. 

I love taking time to reflect on the past year and plan for the year ahead. Reliving the year through my phone camera roll is one of my favorites. I love the sense of a fresh start- a new day, week, month, year. While I’m not into setting “resolutions”, per say, I do think it’s important to write out what I want out of the year ahead. Manifestation is powerful.

So here’s a recap of my 2021:

JANUARY

  • The first photo on my camera in 2021 was of my New Year’s Run. Seems fitting. It’s one of my absolute favorite holiday traditions.
  • I attended (virtually) and passed my training to teach Pure Barre Empower classes. 
  • I got to stand by my ADPi Little/college roommate, as she got married. 

FEBRUARY

  • Not a ton to show for on my camera roll besides new recipes. This was probably the month I struggled the most with just longing for some sense of normalcy and missing my friends and family.
  • Simultaneously, I completed my certificate from Cornell in Nutrition and Healthy Living. I learned a lot and it’s something I’m really proud of.

MARCH

  • I hosted a virtual race through my job throughout the month of March to raise money for student scholarships. Crazy rewarding and I felt my passions aligning with my work. Love that.
  • I taught a pop-up class for Pure Barre Columbia at Tasty As Fit, a local vegan restaurant. So. Much. Fun.
  • I ran a virtual half marathon (Hops Trot) with the goal of PRing and hitting a sub-2 hour time. I ran it in 2 hours, 6 minutes, and 3 seconds. Still a 10 minute PR for me, but I was definitely disappointed I didn’t hit that sub-2.

APRIL

  • I went back to work in the office after 13 months remote. 
  • Billy and I took a spontaneous weekend trip to Savannah, GA. Highly recommend not overthinking it and just doing it if you’re able. Seriously- prioritize memories over stuff. 
  • I had my bridal portraits taken and had the most wonderful bridal shower with family friends. 

MAY

  • Billy and I hosted a Kentucky Derby party at our house, marking the first time our friend group had been together in over a year (can we all just agree COVID is the worst?!).
  • We flew to Texas to see my cousin get married (the fam had a BLAST) and Billy and I made a pit stop in Waco. When in Texas, am I right?!
  • I stood by another college roommate/sorority sister as she married her college sweetheart. 

JUNE

  • I had the sweetest bridal shower with my Pure Barre family AND had the most wonderful friends throw me a surprise bachelorette.
  • Also the month we finally got MARRIED!!!
  • Flew to Punta Cana and spent a week in paradise with my husband.

JULY

  • I turned 26 and celebrated with a morning run with Billy and a rooftop bar with friends at night. Two of the best ways to celebrate, in my opinion. 
  • My family was finally able to visit Columbia and see our house!

AUGUST

  • Another spontaneous weekend trip with Billy. This time to Isle of Palms. 

SEPTEMBER

  • September kicked off college football season, and I traveled to East Carolina University and the University of Georgia for work.
  • The annual Quinlan beach trip to Hilton Head Island. 
  • Hit my sub-2 hour half marathon goal!! Too bad it wasn’t at a timed race haha!

OCTOBER

  • My dad and I finally got to run a half marathon together in Knoxville, TN!
  • Quite possibly the craziest work month of my life. I hosted the University of South Carolina’s Homecoming Weekend and traveled to the University of Tennessee and Texas A&M University for work/football.

NOVEMBER

  • Billy and I traveled back to Tennessee to watch the Bucs defeat Mercer and become the SoCon football champions! We also celebrated two lovely Thanksgivings with our families. 

DECEMBER

  • Enjoyed a month packed with holiday festivities, from work parties, to friend parties to family time.
  • Billy & I had a mini vacay in Asheville, NC.
  • I attended and passed my training to teach Pure Barre Reform classes!

Additionally, here are my 2022 New Year’s intentions: 

  • Run my second marathon (eeppp!)
  • Deliver my best possible class at Pure Barre every. dang. time. I walk through those doors.
  • Continue to nourish my body with delicious foods that make me feel good. 
  • Celebrate my 1 year wedding anniversary with Billy on a fun vacation.
  • More quality time, less screen time.
  • More experiences, less stuff.
  • Be fully open to new experiences and let go of how I think things “should” be.

What about you guys? What do you want to see in 2022? Write it down! Make it happen! You only get one life and time is your most precious asset. Don’t waste it. Go get what you want.

January 3, 2022 Article, Lifestyle

How to Set Achievable New Year’s Intentions

HAPPY NEW YEAR, friends!!! I hope you all had a joyous holiday season filled with loved ones and rest from the hustle and bustle of daily life. I enjoyed 10 nights (yes, 10! crazy!) away between my parents’ house, Billy’s parents’, and a little vacay in Asheville, NC.

The new year is such a magical time. As a type A, Enneagram 3, I absolutely love planning out my year ahead. While I don’t believe in “new year’s resolutions”, I do think there is something super powerful about dreaming up what you want out of the year to come. 

  1. Pick a handful of attainable goals.

    Definitely no more than 10 big ones for the year. Really prioritize what is most important to you for the next 365 days. Maybe you have a goal in a variety of categories (health, finances, hobbies, career, relationships), or maybe you really want to hone in on one focus for the year. Remember, make these goals realistic so you don’t burn yourself out after a few weeks. Slow and steady wins the race. 

  2. Write. Down. Your. Goals.

    Seriously, manifestation is some powerful stuff. Speak what you want into existence. Claim. It. And for real, read up on the power of manifestation if you haven’t already. 

  3. Make a plan.

    Once you select your goals, make step by step plans on how you’ll actually get there. Quantify it. Make it tangible. Break it into monthly, weekly, or daily steps. Bite size pieces make big, audacious dreams seem less intimidating. 

  4. Share your intentions with your loved ones.

    They will want what’s best for you and truly want you to succeed at what you set your mind to. This will help when you (as we all do) inevitably hit a wall or lack motivation from time to time. For example, if your goal for the year is to run a 5K, tell your friends and see if they’ll put in some mileage with you. If you intend to pay off your student loans, tell your significant other so they can help keep you in line when you just reallyyyyy need that cute outfit (note, you don’t actually need it).

  5. Know your “why”.

    Why are you setting those specific goals? What will keep you disciplined to reach them on the hard days? This is soooo important. 

  6. Put little motivational quotes everywhere!

    For real! Your mirror, your desk, your car, your fridge. I love doing this. It gives me a boost on days I’m feeling sluggish and helps remind me why I set my intentions in the first place. Nothing like being your own biggest cheerleader with a little help from your fave quotes.

Just to be clear, there’s nothing wrong with loving your current life. I just truly believe we can all be learning, growing, and improving every. dang. day. And remember, you don’t need a new year, month, week, or even day to have a fresh start. It’s YOUR life. YOU have the ability to make it what you want.

Looking for some inspiration for your 2022 intentions? You can read about mine HERE. I want to hear your biggest goals and dreams for this year too! Let me know in the comments below or over on Instagram @haven_quinlan. 

Let’s crush this new year together! Bring it on, 2022! 

September 21, 2021 Beverages, Recipe

Heathier Pumpkin Spice Latte

Happy Fall!!!!!! It’s that time of year again, when everything you touch turns to pumpkin. Kind of like a reverse Cinderella story.. Anyways.. I adore all things pumpkin and I don’t care what anyone thinks about it! Lately I’ve been loving this healthier version of the classic pumpkin spice latte. Enjoy it hot or iced! I can’t wait to hear what you think!

Ingredients

  • 1 c oat milk or cashew walnut milk
  • ½ c of your favorite brewed coffee. I love using local brands!
  • 2 tbs pumpkin puree. Just straight up canned pumpkin. Find something without additives! 
  • 1-2 tsp maple syrup, to taste
  • ¼ tsp cinnamon
  • ¼ tsp pumpkin pie spice

Directions

  1. Brew your favorite coffee.
  2. While your coffee is brewing, add the rest of the ingredients into your blender and blend until well combined. 
  3. Once blended, transfer the mixture into a saucepan and heat over low to medium heat, careful not to allow the milk mixture to boil. 
  4. Finally, combine the coffee and warm milk mixture in your favorite coffee mug and enjoy!
  5. If you prefer your coffee iced, skip step 3. Instead, pour your milk mixture and coffee over a large cup of ice! Perfect for when you’re in the mood for Fall but the temperatures outside aren’t cooperating. 

Did you make my Heathier Pumpkin Spice Latte? I want to know! Comment below or send me a message over on Instagram @haven_quinlan.

August 1, 2021 Article, Lifestyle

Wedding Recap & Tips

Hey friends! It’s been a while! Hope you all have been doing well and have been enjoying my previous articles and recipes. I’ve been a little MIA over here lately, well, because I got married!!! I thought I should give you a little recap of what has been taking up so much of my time and energy over the last few months. I also included a few tips for anyone planning a wedding. Hope you enjoy!

As many of you already know, Billy and I have been together a longgg time and also had a bit of an extended engagement. Billy proposed on April 13, 2019 at the Biltmore (it was magical!!), and we planned on getting married on June 13, 2020. Well, we all know our evil stepsister, COVID, decided to come to town in late February/ early March 2020, and Billy and I made the difficult decision to postpone our wedding. While it was a major bummer, we didn’t want to risk anyone’s health. We also are very aware many people had much worse experiences with COVID, losing jobs and loved ones, so we really can’t complain.

Engagement photos from Summer 2019 in Charleston and Folly Beach, South Carolina. Images taken by @emmaliliphotography.

Fast forward to May 2021. Wedding planning really ramped up again, and we were fortunate enough to get to travel for a few weddings of friends and family! Such a fun season. And then BOOM, I looked up, it was June, and I was a bitttt behind on content creation. When running a website isn’t your full time job or even your primary side hustle, sometimes ya gotta step back during busy seasons to still enjoy life and get adequate rest.

Images from the weddings we traveled to this May. On the left, photos from my cousin’s wedding in Texas. On the right, photos from my college roommate’s wedding. I was in her wedding and she was in mine!

Anyways, on to what you’re here for, the wedding! Our wedding weekend was truly just so much fun! There’s no better way to explain it. We drove up to Knoxville on Thursday, June 17 and really began the celebrations on Friday, June 18. I had lunch and got my nails done with my childhood besties (We’ve been friends for over 20 years now! Crazy!) and then we headed to our venue, The Emporium, for our wedding rehearsal. To be honest, the rehearsal was such a whirlwind that it totally didn’t hit me that Billy and I were practicing to get married the next day! After the rehearsal, we had the most lovely dinner with our families and wedding party at Lakeside Tavern and then headed back downtown to Pour Taproom. We wanted to be able to spend more time with our wedding party and out of town guests, so we took over the porch and had a few (maybe too many) drinks until my bridesmaids whisked me back to my hotel room around midnight. 

Photo of our wedding party and their dates at our rehearsal dinner at Lakeside Tavern.

The next morning I was feeling a bit worse for wear between the extra drinks, the travel, the lack of sleep, and just generally being out of my routine. BUT, I met my dad for a run through downtown Knox to kick off my wedding day, a memory that I will forever cherish. For those of you who don’t know, he’s my #1 running buddy. The run may have been hot and a little slower than we wanted it to be, but we pushed through 5 miles and then had a smoothie for breakfast. Best start to the day, in my opinion!

Photo of my dad and I on our morning run and a photo getting ready at the hotel.

Once I got back to my bridal suite in the hotel, all 8 of my bridesmaids came to hang out and get ready together. This was just so much fun, and made me so much more relaxed. After getting ready and what seemed like 1 million photos, we headed to the Emporium for the ceremony! The ceremony was just the sweetest and I finally got to see Billy! We decided not to see each other or even talk that day to make meeting at the altar even more special. 

My bridesmaids and I getting ready at the hotel. Photo by @amandamayphotos, @erinfoxphoto, @bsidwellphoto.

After we were officially husband and wife, we took another million photos, this time with the entire wedding party together, with our families, and of course of the two of us. Once we finally got to go inside and join the party, the rest of the night was such a blur of non-stop fun. Nothing will ever beat getting to be together with all of the people I love most celebrating my marriage to my best friend! 

More wedding photos by @amandamayphotos, @erinfoxphoto, @bsidwellphoto.

After eating amazing an amazing meal (breakfast for dinner, duh!), drinking champagne and moscow mules, and dancing the night away, we continued the party at the rooftop bar of our hotel on Gay St. It was just so wonderful to be able to spend even more time with everyone, because the reception felt SO fast.

The next morning we had a huge brunch with my side of the fam before everyone left town. It was the perfect close to the best weekend of my life! 

If you’re planning a wedding and want some unsolicited advice, here are some of my tips: 

  1. Your day won’t be perfect. Something will go wrong and that’s okay! Just put that in your head now, and you won’t spend your wedding day upset about something silly. This leads me to my next point.
  2. Don’t sweat the small stuff. Literally no one will remember it! 
  3. Give your phone away and appoint someone to be your decision maker that day. Your only job is to have fun and get married. Let go and let someone else do the work that day. I know it can be hard for control freaks like me, and I know it can be hard to accept help, but if you’re going to pick one day in your life to do so, this is that day. I promise you will enjoy yourself so much more. Also- literally who could you need to be in touch with that day that isn’t already coming to the wedding?! Let me repeat- put. your. phone. away.
  4. Try to simulate as normal of a morning as you can in order to feel your best all day long. I went on a run and then had a smoothie like it was a random Tuesday. I know this made me feel my best all day. Oh and HYDRATE! 
  5. Add in the extra events if you want to and have time to. We added drinks after the rehearsal dinner on Friday, drinks after the wedding on Saturday, and brunch on Sunday. One of my favorite parts of the weekend is that I truly got to spend time with ALL of my guests. 
  6. Find a few minutes of alone time with your spouse that day. I feel like I barely saw Billy all day, but at the end of the night we sat up eating goldfish and reliving the day. So fun.
  7. At the end of the weekend write everything down in a notebook. Your emotions, what happened, all of it. Every year on your anniversary, go back and read that and look at wedding photos and relive the best day ever with your person. I’m already looking forward to doing that next year on our first anniversary! 
July 31, 2021 Entrees, Recipe, Salads

Grape & Kale Salad

IMG_9634
IMG_9635
IMG_9633

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 Breakfast, Recipe, Smoothies

Kaleberry Smoothie

IMG_9630
IMG_9631
IMG_9632

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 Breakfast, Recipe

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 Breakfast, Recipe, Smoothies

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 Entrees, Recipe

Billy’s Sauteed Veggie, Chickpea, & Quinoa Medley

IMG_7636
IMG_7606
IMG_7637

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!