Author: healthbyhaven

March 14, 2024 Recipe, Staples

HxH Staples: Pickled Onions

Pickled onions are super easy to make, good for your gut, and delicious to throw into tons of recipes! I try to always have a jar on hand in my fridge to elevate even the quickest of tossed-together meals. Be sure to prep them in advance of needing them, as they’ll need time to chill in the fridge.

Ingredients

  • 1/2 red onion
  • 1 c white wine vinegar 
  • 2 tsp salt 

Directions

  1. Thinly slice the red onion. Peel the layers apart and stuff into a glass jar with an airtight lid (I use a mason jar). Set aside. 
  2. Next, simmer the white wine vinegar and salt on the stovetop. Whisk constantly until the salt fully dissolves. 
  3. When the salt is dissolved, remove the mixture from heat and pour over the onion in the jar. This should immediately start to break down the onion. Push the onion down with a fork to immerse it in the hot vinegar mixture. 
  4. Leave on the countertop to cool for about 20 min, or until the jar is fairly cool to touch.
  5. Screw on the airtight lid and refrigerate overnight.
  6. Ta da! You have easy, delish pickled onions ready to spice up your next meal.

What other fridge or pantry staples do you like having on hand to elevate your meals? Let me know in the comments below or on Instagram @healthbyhaven. 

March 14, 2024 Entrees, Recipe

Stacked Veggie Sandwich

I’ve been making this Stacked Veggie Sandwich for my lunches all week and woowwwww is it a flavor explosion! Who said eating veggies is bland and boring? The mustard and hummus pack a punch and are balanced out nicely with the creaminess of the avocado, tanginess of the pickled onion and freshness of the cucumber and carrot. 

Ingredients

  • 2 slices of whole wheat bread (I like Dave’s Killer Bread)
  • 2 tbs garlic hummus
  • 2 tbsp dijon mustard
  • 1/2 avocado, mashed
  • Large handful of spinach 
  • Pickled onions, to taste
  • 1/4 shaved cucumber 
  • 1 shaved carrot

Directions

  1. Spread garlic hummus on one slice of bread and dijon mustard on the other.
  2. Mash the avocado on one slice of bread.
  3. Layer spinach on the slice with avocado (you’ll only stack your sandwich on one side. Yeah – don’t make that rookie mistake).
  4. Next, add pickled onion.
  5. Use a vegetable peeler to shave some cucumber and carrot and add to your sandwich. 
  6. Top with your second slice of bread and enjoy!

Let me know if you make this delish sandwich for your work lunches by commenting below or send me a photo of your creation on instagram @healthbyhaven. Did you change it up? I wanna know!! I love seeing your HxH creations!

March 7, 2024 Entrees, Pasta, Recipe

Protein Penne alla Vodka

Why choose between a delicious pasta and a high-protein meal? I say you can have both!!! This Protein Penne alla Vodka tastes super indulgent but packs in the protein with tofu and chickpea pasta.

Ingredients

For the sauce

  • 1 block of silken tofu
  • 1/2 c veggie broth
  • 12 oz tomato sauce
  • 2 tbs nutritional yeast 
  • 3 cloves garlic, roasted
  • 1/2 onion, caramelized 
  • Salt, black pepper, and dried oregano, to taste

Other ingredients

  • 1 box of chickpea penne pasta (I like Banza)
  • 1 c cherry tomatoes
  • Fresh basil, to top
  • Regular or vegan parmesan, to top

Directions

  1. Blend the tofu, veggie broth, tomato sauce, nutritional yeast, salt, black pepper, dried oregano, garlic and onion in a high power blender until a smooth sauce forms.
  2. Next, transfer the sauce into a saucepan and heat the sauce on the stovetop on low heat. 
  3. While the sauce is simmering, cook the pasta according to package directions.
  4. When the pasta is cooked, drain and add to the sauce.
  5. Mix well, then add the cherry tomatoes. Mix again.
  6. Serve and top each bowl with parmesan and fresh basil.
  7. Enjoy!

This one is sure to be a hit at your next dinner party or family gathering! Let me know what you think in the comments below or on Instagram @healthbyhaven.

March 7, 2024 Breakfast, Chia Pudding, Recipe

Chocolate Raspberry Protein Blended Chia Pudding

A chocolate protein valentines breakfast? Say less!

Ingredients (makes 4-6 servings)

  • 1 can full fat coconut milk
  • 1 c nut milk (I like using my Homemade Cashew Milk to make it extra creamy!)
  • 1.5 c frozen raspberries
  • 1/4 c chocolate protein powder
  • 1/4 c cacao powder
  • 8 tbsp chia seeds
  • 2 tsp agave (optional)

Directions

  1. Blend it all up. Pour into a 9×9 glass dish. Cover and refrigerate overnight.
  2. When you’re ready to eat, top with more raspberries & cacao nibs.
  3. Enjoy with your loves!

Let me know what ya think of this decadent, protein-packed breakfast in the comments below or find me on Instagram @healthbyhaven.

March 7, 2024 Breakfast, Overnight Oats, Recipe

Java Chip Overnight Oats

If ya love oatmeal but you’re rushing out the door every morning, you have to try meal prepping overnight oats! I have lots of flavor options (see: PB Banana Bread, Matcha, Pumpkin Spice, Peanut Butter, & Cacao Coconut), and if you’re a coffee connoisseur this Java Chip Overnight Oats recipe is perfect to add into your rotation.

Ingredients (serves 1)

Dry Ingredients

  • 1/2 c steel cut oats
  • 1 tbsp chia seeds
  • 1 tbsp milled flax seeds
  • 1 tbsp raw cacao powder

Wet Ingredients 

  • 1/2 c cold brew
  • 1/2 c almond milk (or use your fave type of milk)
  • 1 tsp agave nectar 

Optional Toppings

  • Raw cacao nibs
  • Your favorite fruit 

Directions

  1. Mix together the dry ingredients so they’re well incorporated. 
  2. Add in the wet ingredients and stir until combined. 
  3. Pop in the fridge overnight to allow the creamy oatmeal texture to form.
  4. In the morning, grab your oats and top with your favorite toppings. I love the raw cacao nibs to truly make this a java chip recipe, and blueberries are also great here!

Let me know your favorite overnight oats flavor in the comments below or on Instagram @healthbyhaven!

March 7, 2024 Breakfast, Chia Pudding, Recipe

Mocha Chia Pudding

When you can’t decide between coffee or chocolate – WHY NOT BOTH?! This Mocha Chia Pudding is super easy to meal prep for breakfast, snacks or healthier dessert and it soooo yummy. Plus, the chia seeds provided necessary omega 3s and the raw cacao powder is packed with magnesium. 

Ingredients

  • 1/3 c full fat coconut milk (from a can, not the carton) 
  • 1/2 c cold brew
  • 2 tbsp chia seeds
  • 1 tbsp raw cacao powder
  • 1 tsp agave nectar 

Directions

  1. Add the coconut milk, cold brew and agave nectar to a glass container. Stir to combine.
  2. Add the chia seeds and raw cacao powder. Mix until well incorporated. Pro tip – a spoon works much better than a fork here.
  3. Pop in the fridge overnight to let the chia seeds soak up the moisture.
  4. Enjoy as a decadent-tasting breakfast the next morning and feel good knowing your meal is packed with omega 3s and magnesium! 
  5. Optional: Add some berries on top when you’re ready to eat!

This has been one of my go-to breakfasts to prep this winter. If you love it as much as I do, be sure to let me know in the comments below or on Instagram @healthbyhaven. 

March 7, 2024 Entrees, Recipe, Salads

Mediterranean Couscous Salad

I love a greens and grains salad, especially in the colder months. I’ve also been lovingggg the olive and sun-dried tomato combo lately. Enter this Mediterranean Couscous Salad. It’s warming and jam-packed with flavor. It’s sure to be a hit at a party, or bring some brightness into your work-day lunch.

Ingredients (Serves 4)

  • 2 c arugula
  • 1/2 c arugula sprouts 
  • 2 c couscous 
  • 1 c cherry tomatoes
  • 1 c sun-dried tomatoes
  • 1/2 c green olives
  • 1/2 c kalamata olives 
  • 2 avocados, sliced 
  • Roasted garlic, smashed (to your heart’s desire!)
  • Balsamic vinegar 
  • Garlic-infused extra virgin olive oil (or use regular) 
  • Black pepper 
  • Coarse sea salt

Directions

  1. Cook the couscous according to package directions.
  2. While the couscous is cooking, add the arugula and arugula sprouts to a large mixing bowl.
  3. Add the couscous to the salad bowl and mix well.
  4. Add the cherry and sun-dried tomatoes, green and kalamata olives, sliced avocados and smashed roasted garlic. Mix well.
  5. Top with black pepper and coarse sea salt. 
  6. Drizzle with garlic-infused extra virgin olive oil and balsamic vinegar.
  7. Serve at a dinner party, to your family, for your personal feast or prep for your week’s lunches. Enjoy!

Give me a shout when you try this tasty salad! I LOVE hearing from you in the comments or on Instagram @healthbyhaven. 

March 7, 2024 Entrees, Recipe

Creamy Apple & Fig Jam Pizza

PIZZA NIGHT!!! Homemade pizzas are a weekend fave in the Quinlan household. I particularly enjoy them before a long run for the extra carbs, although I wouldn’t recommend pairing with an Old Fashioned in this instance! This is one of my faves – no room for boring pizzas around here. I hope you love it as much as I do!

Ingredients (Makes one 10-in pizza)

  • Pizza dough (you can make your own or grab some pre-made refrigerated dough from Whole Foods. When I use the WF dough I half it with Billy, for sizing context)
  • 2 tsp garlic-infused extra virgin olive oil (or use regular) 
  • Coarse sea salt, to taste
  • Roasted garlic, smashed (use as much as you want!)
  • 2 tbsp fig preserves 
  • 2 tbsp vegan cream cheese (I like the Kite Hill brand)
  • 1/4 c vegan parmesan (or use regular if it doesn’t bother your stomach!)
  • 1/4 c caramelized onion
  • 1/4 – 1/2 a honeycrisp apple, thinly sliced and caramelized
  • Balsamic vinegar, to taste
  • Rosemary, to taste (you can use dried or fresh)

Directions

  1. Thinly slice and caramelize your onion and apple. Set aside.
  2. Form your pizza dough to your desired shape and thickness. I’m of the mindset that artisanal pizzas aren’t round; or, at least that’s what I tell myself when I can’t shape a perfect circle!
  3. Coat the dough with garlic-infused extra virgin olive oil. Sprinkle some coarse sea salt on top.
  4. Next, smash some roasted garlic (the more the merrier, in my opinion!) and spread on the dough. 
  5. Add your fig preserves and vegan cream cheese and spread well. You don’t need an even layer of garlic, fig preserves and cream cheese – the beauty is in the variety of each bite! Trust me on the cream cheese – it makes your pizza sooo creamy and delish!
  6. Sprinkle shredded vegan parmesan on top. Then, add the caramelized onion and apple.
  7. Drizzle the balsamic vinegar over your pizza and top with rosemary.
  8. Pop it in the oven on 400 degrees fahrenheit for about 20 min, or until you reach your desired crispiness. 
  9. ENJOY it’s so dang good (in my humble opinion)!

Want a little video guidance on this recipe? Check out my Creamy Apple & Fig Jam Pizza Instagram reel. Hopefully it’s helpful and, if not, at least you’ll be entertained!  

February 4, 2024 Article, Fitness, Running

2024 Houston Marathon Recap

3:31:45

I’m holding a lotta feelings about this one.

First, wow am I grateful for my cheer squad with me (looking at you, Billy) and afar.

It felt great, until it didn’t (mile 13).

I was on pace, until I wasn’t (mile 23).

I kept going when it hurt, and I’m proud of that. I took a bet on myself, and I’m really proud of that. I hit a 20+ minute PR. That’s pretty cool. I’ve taken 58 minutes off my first marathon time and that feels big.

I was also 1 min 46 sec off a Boston qualifying time. Just shy of my goal. And I’m not going to lie, that one’s really tough.

This one stings. And I’ll be okay.

I’m happy and proud and feel strong & I’m really freaking disappointed.

I guess that’s the beautiful thing about human emotion. The ability to feel all those things simultaneously.

And so the chase for the BQ continues. And you best believe I’ll have fun on the way.

I shared this post on Instagram a few hours after I completed the 2024 Chevron Houston Marathon. I was raw with emotion. The pride of completing a challenging athletic feat. The thrill of achieving a 21+ minute personal best. The devastation of narrowly missing a goal I had devoted the last six months to achieving. 

Now I’m sitting here 2.5 weeks later at a bit of a loss for words. I’ve been meaning to sit down and write this recap post, because I want to share the experience and all that came with it with you and because I know I’ll want to look back on this day. But for some reason I keep putting it off. 

Some days, the post I shared on January 14 feels so overactive, almost silly. Other days, I find I’m still really disappointed and I rack my brain for what I could have done differently for that 1 minute and 46 seconds. 

The minute and 46 seconds that made the difference in elation crossing the finish line versus the crestfallen tears that immediately started streaming. 

And then I think about it some more, and I know I gave absolutely everything I had. I left it all on the course. I gave my heart to that race. There wasn’t another ounce of effort to give, another second that could have been shaved. 

Yeah, I’m still really sad about it. And. I’m really dang proud of myself. I decided to take a risk and give it my all versus playing it safe. I decided to take a bet on myself. I knew I would be disappointed in myself if I didn’t go for it – If I didn’t believe. And I wouldn’t change a thing.

So, if you’re interested, here’s a bit of a play-by-play of my 2024 Chevron Houston Marathon: 

  • Start line
    • Billy and I walked to the start from our hotel. I was nervous so we left with lots of extra time. 
    • It was chilly out, so we sat in a hotel lobby near the start and I forced some graham crackers down. Pre-race fuel is super important but never goes down easy with the nerves. IYKYK.
    • With about 5 min until corral A closed, I parted ways with Billy and entered.
    • I definitely felt a bit intimidated being in the first starting corral and seeing so many “fast looking” runners around.
    • When the announcements began I tossed my jacket and hoped I didn’t regret losing it before the race began- I was wearing shorts and it was about 38 degrees at the start. 
    • I couldn’t find the 3:30 pacers, so I positioned myself a bit back from the 3:25 pacers.
    • I’d never seen such a large field or such an organized start.
    • The gun went off and it was go time.
  • Miles 1 – 13
    • I felt amazing through the entire first half of the race, and couldn’t wipe the stupid smile off my face.
    • Since I couldn’t find the 3:30 pace group and I felt so good, I ended up tucking in with the 3:25 pace group.
    • This was the first race I’ve run that I didn’t have to think about strategy, pace or math. Also the first marathon I didn’t wear headphones. The two pacers were awesome, giving fueling cues and keeping us running the tangents. 
    • It felt so easy, just clicking away the miles…
  • Mile 13 
    • …Until it didn’t. 
    • We hit the first, slight uphill of the course going over a bridge and I started to lose the pace group.
    • I began worrying – I was only at the halfway mark. I couldn’t start feeling bad this early. How could I be losing the group I had so effortlessly been running with? 
    • But then I reminded myself it was never my plan to run that fast. 
    • Kept telling myself the same phrase I had written on my arm in sharpie that morning, “7:53 believe” (the pace I needed to keep to safely come in under 3:30).
  • Mile 15ish 
    • I was still struggling a bit and my pace per mile slowed slightly, but my average pace was still on track. I was trying to calm myself down and not sit in a pity party.
    • I saw another runner who was formerly in the 3:25 pace group with me walking a bit ahead.
    • When I passed him, I told him to come with me.
    • We ran together for about a mile or so, and helping him really distracted me from how I was feeling.
    • Unfortunately, after that mile he stopped and told me to keep going. I really hope he was able to finish the race injury free.
  • Mile 18ish 
    • I felt like I had officially lost the sub 3:30 dream. I was feeling more and more gassed. I was feeling sorry for myself which wasn’t helping me stay in the right headspace. I wanted to be done.
  • Mile 20 
    • Then all of a sudden in the park around mile 20, the 3:30 pacers came up from behind me.
    • I immediately felt a surge of energy and hope. Maybe I could still reach my goal!
    • I asked the pacers if they were running even splits (they were) and if they planned to come in a bit under 3:30 (again yes, they were about 1 min 20 sec ahead of pace).
    • I told them my goal of BQing (sub 3:30 for females of my age) and that I was going to do my best to stay with them. They assured me if I did they would get me there.
    • But I couldn’t do it. Physically, I was so gassed. Mentally I started questioning if they began in my corral or the one behind me (which would be the difference in BQing, even if I stuck with them).
    • Less than a mile went by and I watched them run away. It was crushing.
  • Mile 22ish +
    • The last few miles of the race are a blur. I feel like I blacked out. I remember snippets, but mostly that everything hurt so badly and I just wanted it to be over.
    • My stomach was in knots, and I couldn’t get my last gel down. I keep thinking about if I had, would I have been able to pull out one final surge for the sub 3:30 finish. It doesn’t matter, I couldn’t take the fuel. 
    • I was in such a bad mental space and kept trying desperately to pull myself out of it.
  • Mile 26 exactly 
    • Nearing the finish line chute I heard Billy cheering “FINISH IT.”
    • It gave me so much energy and I felt so lucky to have his support. I gave a fist pump to the air and surged towards the finish.
  • Crossing the line 
    • Immediate tears. I’m always emotional at a race finish, amazed at what my body just accomplished. Even when I’ve felt my eyes prickle with the beginning of happy tears, I’ve never been able to get anything out. I just assumed I was always too dehydrated at that point. 
    • Clearly I was wrong, because the disappointed, tired, delirious tears came fast and furious at the end of the Houston Marathon.
    • While people celebrated in what was the slowest exit/longest finish line chute of my life, I just cried through it openly- tired, cold, sore and in pain.
    • All I wanted was something warm and to get to Billy ASAP.
  • The finish line party on the lawn
    • I finally made it to Billy and cried immediately upon hugging him. 
    • I didn’t have to say anything. He already knew. I wanted it so badly and I fell short. I was so proud, so amazed with what my body accomplished, yet so disappointed.
    • But when I was finally able to release those emotions with him, we shared laughs and happy and proud moments. Emotions are weird.
    • And then I left the sad feelings behind and had so much fun at the post race party. We celebrated with beer and mimosas, talked with lovely people, took photos, and ate food. I got to ring the PR bell. 
  • After the party is the afterparty
    • The walk back to the hotel (about 1 mile) was TORTURE for the hip flexors, but we made it. 
    • And then we packed our bags and continued the celebration at a local brewery, a post-race tradition. 
    • After two flights and many delays getting home due to the wind and winter storm moving in, we landed back in Knoxville in a winter wonderland at 2:30 a.m. Tired was an understatement. 

I’m still going to be sad about this one for a while. But the disappointment is dwindling and being replaced with pride more and more each day. I took a huge bet on myself. 

  • I chose going for my goal over fear of failure.
  • I chose the possibility of going up in flames for the fiery feeling of achievement. 
  • I chose a challenge over my comfort zone.
  • I chose the unknown over the path I’ve traveled before. 

It hurt. And I don’t regret a thing. I know I left every ounce of myself on that course. 

This is my love letter to shooting for the moon and landing among the stars. This is my encouragement to YOU to go for it. Whatever excuses you’ve been telling yourself, it’s all in your head. If you never try, then you’ll never know…

Believe.

Maybe you’ll achieve beyond your wildest dreams. And maybe you’ll find the courage to pick yourself up, dust yourself off and keep going.

All my love, -HQ

January 21, 2024 Recipe, Snacks

Nutty Chocolate Trail Mix

Trail mix is such an easy snack to mix up and take on the go. Not only is it SUPER easy to make, but it’s full of healthy fat and protein to keep you full. Try this combo below – it’s one of my favorites!

Ingredients

  • 1/4 c cashews 
  • 1/4 c chopped walnuts 
  • 1/8 c unsweetened shredded coconut flakes
  • 1/8 c chocolate chips

Directions

Combine and enjoy!

Don’t be afraid to mix it up (literally) with the ingredient list. Add what you like, leave out what you don’t! Be sure to tag me over on Instagram @healthbyhaven when you’re snacking on this trail mix.