Author: healthbyhaven

January 19, 2024

Chocolate Cherry Trail Mix

Threw this trail mix together for a healthy snack to take on the plane to Houston for the 2024 Chevron Houston Marathon! The protein and healthy fats in the nuts will fuel you and help keep you full (no one wants a hangry traveler) and the cherries and chocolate chips add a pop of sweetness. Super quick and easy!

Benefits of making your own trail mix!

  • Buying ingredients in bulk is cheaper per pound
  • You can avoid unwanted additives like cheap oils
  • You get to add ONLY the ingredients you love! Anyone else pick around the raisins as kids??

Ingredients

  • Cashews
  • Almonds
  • Macadamia nuts (I used salted)
  • Chopped walnuts
  • Dried tart cherries
  • Chocolate chips

Directions

Add 1/4 cup of each of the items above, mix & enjoy!PS – don’t like something on the list? Want to swap it out? You do you!! You can’t mess up trail mix! Let me know your favorite trail mix ingredients below or over on Instagram @healthbyhaven.

January 19, 2024

Green Goddess Bowl

Another amazing vegan meal made by my amazing non-vegan husband! The combo of fresh and warming ingredients hit the spot every time. This is a common dinner in our house, but it would also be a great meal prep for lunches for the week!

Ingredients
Serves 4

  • 1 container of arugula
  • 1 c tri-colored quinoa 
  • 10-12 oz of mini colorful potatoes, halved
  • 2 zucchini, coined 
  • 1 avocado, diced
  • Vegan feta, to taste
  • Green goddess salad dressing from primal kitchen
  • Red wine vinegar 
  • Extra virgin olive oil
  • Salt
  • Black pepper
  • Garlic powder 

Directions

  1. Preheat the oven to 425 degrees Fahrenheit.
  2. Cook 1 c dry tri-colored quinoa according to package directions.
  3. While the quinoa is cooking, chop the potatoes and zucchini. Toss in extra virgin olive oil, salt, black pepper and garlic powder. Spread on a baking sheet and bake for 15-20 min or until tender. 
  4. Once the quinoa, potatoes and zucchini are done, add to a bowl of arugula. 
  5. Top with vegan feta crumbles (or regular if you prefer!), avocado, dressing, a splash of red wine vinegar and extra seasoning as you like.
  6. Toss and enjoy!

Let Billy and I know if you make this yummy bowl by commenting below or tagging me in your creations on Instagram @healthbyhaven!

January 8, 2024

Veggie Coconut Curry

The most delicious, warming dish on a chilly day! Billy and I love to make this Veggie Coconut Curry for dinner, but I also love it as an easy meal prep for lunches. If you have a meat-eater in the family, it’s easy to add sautéed chicken to this recipe too. 

Ingredients

  • 2 (13.5 oz) cans full fat coconut milk
  • 2 (6 oz) cans tomato paste
  • 1/2 yellow onion, diced
  • 1/2 head of cauliflower, cut into individual florets  
  • 5 large carrots, peeled and cut into coins
  • 1 (15.5 oz) can of chickpeas
  • 3-4 tbsp extra virgin olive oil
  • Spices!
    • 1 tsp salt
    • 1/4 tsp black pepper
    • 2 tsp garlic powder
    • 1/4 tsp cayenne pepper
    • 1 tsp garam masala
    • 1 tsp curry powder
    • 1/4 tsp paprika
    • 1/2 tsp turmeric
    • 1 tbsp cumin 

Directions

  1. Preheat the oven to 425 degrees Fahrenheit. 
  2. Wash and chop the cauliflower and carrots. Toss in 1-2 tbsp of extra virgin olive oil to coat and spread out on a baking sheet. Bake on 425 for about 15 minutes, or until a fork goes through easily.
  3. While the carrots and cauliflower are roasting, dice the onion.
  4. Heat 2 tbsp of extra virgin olive oil on the stovetop in a deep frying pan.
  5. Add the onion and cook on medium-low until soft and fragrant (about 5 minutes), stirring often.
  6. Next, add the cans of coconut milk and tomato paste to the onion in the frying pan. Mix until incorporated. Turn the heat to low.
  7. Add all the spices and whisk well. Taste test and add more to your desire! 
  8. When the roasted veggies have just a few minutes left in the oven, add the chickpeas to the stovetop mixture. Cook for about 3 minutes on low.
  9. Remove the roasted veggies from the oven and add into the stovetop mixture.
  10. Mix well and let simmer for 3 – 5 minutes, allowing the liquid to continue thickening and the veggies to soak up all the good flavors.
  11. Remove from heat and serve in a bowl with a piece of naan bread. Option to garnish with cilantro.

Pro tip – this recipe will have lots of curry great for dipping! I recommend naan, but you could also add in rice or more veggies if you want less liquid.

I hope you love this recipe as much as I do. It’s a staple in the Quinlan household! When you make my recipes and let me know, it absolutely makes my day! Be sure to tag me on Instagram @healthbyhaven in your Veggie Coconut Curry pics. 

January 6, 2024

PB Banana Breakfast Cookie

A cookie for breakfast? Sign me up!! If you want your morning oatmeal to feel like a treat, try making this breakfast cookie recipe! Mix up the night before and pop in the oven in the morning while your coffee brews. You won’t regret trying this – promise!

Ingredients
(makes about 4 cookies)
Dry ingredients

  • 1/2 c oats
  • 1 tbs chia seeds
  • 1 tsp cinnamon

Wet ingredients

  • 1/2 ripe banana, mashed
  • 1/2 c nut milk (I used unsweetened vanilla @malkorganics here)
  • 2 tbs peanut butter (look for one without additives!)
  • 1 tsp pure maple syrup

Topping, optional (but like… not optional)

  • Chocolate chips!!!

Directions

  1. Mix all the dry ingredients together.
  2. Mash the banana well, then combine with wet ingredients.Pro tip – put the PB in the microwave for a few seconds to make it easier to mix in!
  3. Mix the wet and dry ingredients together until well incorporated.
  4. Place in the fridge in a sealed container overnight (or up to a week) to let the oats and chia seeds soak up the liquid. This is important so you get a thickkk breakfast cookie!
  5. Once the mixture has had adequate time to soak in the nut milk, use an ice cream or cookie scoop to make golfball sized scoops onto a baking sheet with parchment. Press a few chocolate chips on top of each cookie.
  6. Bake on 350 for about 15 minutes.
  7. Enjoy with coffee! 

Send me a pic of your breakfast cookies + coffee on Instagram @healthbyhaven or let me know in the comments below if you make this recipe. It seriously makes my day every time I hear from you!! 

January 6, 2024

Matcha Overnight Oats

If you know me, you know my love of Matcha lattes. I’m very particular about the quality of matcha I consume, and Matchaful is hands-down my favorite matcha (thank goodness for online ordering!). Every time I’m in NYC I have to stop by a Matchaful shop – they make the most creative and delicious drinks.

When I was there in December 2023, I saw some matcha overnight oats in their grab and go fridge. I didn’t try them, as I just finished brunch, but I was inspired to try to make my own recipe at home! I think I’ve perfected the recipe – the perfect blend of creaminess with a hint of matcha flavor. Give it a try and let me know what you think!

Ingredients
(per serving)
Dry ingredients

  • 1/2 c oats
  • 1 tbs chia seeds
  • 1/2 tsp matcha (I love @matchaful) 

Wet ingredients

  • 3/4 c nut milk (I used unsweetened vanilla @malkorganics here)
  • 1 tsp agave 

Toppings, optional

  • Blueberries! My fave 
  • Raw cacao nibs would also be great!

Directions

  1. Mix all the dry ingredients together.
  2. Then combine dry ingredients with wet ingredients. 
  3. Place in the fridge in a sealed container overnight (or up to a week).
  4. When you’re ready to enjoy, option to top with blueberries for a burst of sweetness and flavor!

Enjoy as a grab-and-go breakfast or delish snack! The Matcha Overnight Oats will stay fresh in your fridge for a week, so feel free to prep at the beginning of the week to enjoy for days! Let me know if you try this recipe out by tagging me on Instagram @healthbyhaven!

January 6, 2024

Peanut Butter Banana Bread Overnight Oats

What are you having for breakfast???

If you’re feeling uninspired and you’re looking for easy, healthy breakfast ideas you HAVE to try this Peanut Butter Banana Bread Overnight Oats recipe!

I loveee prepping my breakfasts for the week so I just have to grab them out of the fridge after a morning run (seriously … the post-long run hanger is real!). Make a week’s worth of breakfasts in 5 min!

Ingredients
(per serving)
Dry ingredients

  • 1/2 c oats
  • 1 tbs chia seeds
  • 1 tsp cinnamon

Wet ingredients

  • 1/2 ripe banana, mashed
  • 3/4 c nut milk (I used unsweetened vanilla @malkorganics here)
  • 2 tbs peanut butter (look for one without additives!)
  • 1 tsp pure maple syrup

Topping, optional

  • Mini chocolate chips, to your heart’s desire 

Directions:

  1. Mix all the dry ingredients together.
  2. Mash the banana well, then combine with wet ingredients. Pro tip – put the PB in the microwave for a few seconds to make it easier to mix in!
  3. Mix the wet and dry ingredients together until well incorporated.
  4. Place in the fridge in a sealed container overnight (or up to a week).
  5. When you’re ready to enjoy, option to sprinkle some mini chocolate chips on top. I mean… take the option.

Let me know what ya think!!! 🥳 Tag me on Instagram @healthbyhaven or comment below when you try it!

January 1, 2024

Copycat Hummus Crunch Salad

During our latest trip to NYC, Billy and I enjoyed Sweetgreen for lunch a few times. I got the hummus crunch salad every time. It was so delicious I had to make a copycat recipe. Maybe I should call it the “elevated hummus crunch salad” instead, because I made a few tweaks and I think it’s even better than the original (don’t tell Sweetgreen)! 

Ingredients

Serving size: Serves 4

  • 1 large bunch of kale
  • 1/2 c green olives
  • 1/2 c black olives
  • 1/2 c kalamata olives
  • 1 c pickled red onion
  • 1 cucumber, diced
  • 1 c multicolor cherry tomatoes 
  • 1 bunch of fresh basil
  • 1/2 c pesto (homemade or from a jar) 
  • 1/2 c garlic hummus
  • 2 avocados, sliced
  • Optional: crushed croutons 
  • Optional: salt & black pepper, to taste

Directions

  1. Wash and dry all the produce.
  2. In a large bowl, massage the kale in pesto. You can grab a jar at the store or make your own. I made the pesto from the Running on Veggies cookbook – I love that it’s fresh, there’s minimal oil, and there’s added protein with the peas blended in.
  3. Dice the cucumber.
  4. Add the cucumber, tomatoes, olives, pickled red onions and fresh basil to the bowl of dressed kale. Toss well.
  5. Top with sliced avocado and a scoop of garlic hummus. Optional – add salt and black pepper. If you want the “crunch” part of the hummus crunch salad, you can add some crushed up croutons. 
  6. Serve for a meal, or meal prep for lunches all week! 

Let me know what you think of my Copycat Hummus Crunch Salad. I seriously love hearing from you when you make HxH recipes. Let me know in the comments below or send me a message on Instagram @healthbyhaven. Enjoy! 

January 1, 2024

2023 Recap

My 2023 recap! I mostly write these selfishly each year – it’s so fun to look back on the year and have it documented in time. If you’re interested in what I was up to, keep reading. Let me know in the comments your favorite parts of 2023 and what you’re looking forward to in 2024! Happy New Year!

JANUARY

  • 2023 kicked off with a lotta running and a lotta cooking and recipe development, just how I like it!
  • I set a PR of 1:50:30 in the half marathon at the Strawberry Plains Half Marathon. Super proud of this effort considering how hilly the course is.

FEBRUARY

  • I traveled to Reno, NV for a work conference. I have to say – it’s a city I never need to visit again, though the mountains are stunning.
  • Took a quick work trip to Columbia, taught a lot of Pure Barre & cooked a lot of yummy, green foods.

MARCH

  • Hosted the third annual Spurs Up Sprint 5K with my job at the USC Alumni Association – my favorite event of the year. I love seeing the Gamecock community of all ages and abilities come together to better themselves and raise scholarship money.
  • A lottttaaa running building up to my next marathon.

APRIL

  • I raced the Covenant Health Knoxville Marathon for the first time (in person) and set a PR of 3:52:23. It was awesome getting to walk to the start line (yay less race day logistics to pair with my race day nerves!) and spent the afternoon celebrating over beers with my dad, my brother Jake, and Billy.
  • My youngest brother, Milo, graduated college!! Smartie pants grad from Eastern Michigan University – it was a quick trip and the fam is so proud of him.

MAY

  • After a quick work trip, I flew to Cincinnati to run the Flying Pig Half Marathon with my dad. It was a total monsoon, which made it all the more fun. I will definitely be back at some point and hope to race the full course one year too!
  • Traveled to Savannah, GA to watch some of our best friends get married. It was the sweetest weekend and bonus fun with time on Tybee Island! 

JUNE

  • Spent a week in Columbia for work events and new employee onboarding. While work travel can be tiring, I love that I get to spend time with my Columbia friends & workout with the amazing ladies of Pure Barre Columbia.
  • Billy and I celebrated our second anniversary back in the city he proposed – Asheville, NC! Lots of good beer and good food with the best company. 

JULY

  • Spent my 28th birthday in Boulder, CO at a work conference. Luckily I was able to start the day with a birthday run (my fave!), a local coffee shop, and a beautiful hike before sessions began.
  • My former college roommate, Kara, and I got to throw one of our other roommates, Taylor, a baby shower! It was such a sweet morning – hard to believe we were preparing to welcome the first little one to our Buc Ridge crew!
  • After 8+ years together, Billy and I finally took a trip to his hometown of Manasquan, NJ. It was so wonderful seeing where he grew up and spending time enjoying the cuisines of his childhood on the beach he used to play on. We also got to spend a few days in NYC, which is always such an amazing time! 
  • After our trip up north, Billy and I spent a quick weekend in Nashville, TN. We went on a (very hot) group run hosted by some of my fave running podcast hosts (shout out to Fuel for the Sole!) and had brunch with college friends!
  • Then we ended July by picking up our sweet little puppy, Waffles! Our very own golden retriever pup – something I’ve dreamed of my entire life! July was a big month!

AUGUST

  • Billy and I took a quick trip back to NYC and got to explore Brooklyn. I’ll never turn down a chance to travel to the best city in America!
  • August also meant the start of Billy’s 2L year of law school and lots of brewery trips with the pup.

SEPTEMBER

  • Billy and I traveled to Johnson City to cheer on the Bucs at a football game – something we love to do at least once a season! We enjoyed a lively tailgate and spent a few hours enjoying the suite (thanks, Timothy!) while we waited on rain delay after rain delay. Maybe next time we’ll actually get to watch some football, but it was a fun time with friends regardless. 
  • We traveled back to JC and I set another PR in the half marathon, coming in at 1:46:13 at the Bluegrass Half Marathon in Johnson City, TN. This race is so special to me, as it was my intro into distance racing. Billy and Waffles were there to cheer me on, which definitely kept me going! Now my goal is to break 1hr 45 min at this distance. 
  • I also hit my 100 classes taken (& 265 classes taught) at Pure Barre Knoxville/Pure Barre Farragut. I’m so lucky that I’ve found community in this fierce group of women!

OCTOBER

  • Kicked off October with work coming to me in Knox this time – hosted Gamecocks on the Road events for the South Carolina @ Tennessee football game. 
  • The next day, I hopped on a plane to Barcelona, Spain! It was the most incredible week exploring Spain. I visited Barcelona, Alicante, Almería, Melilla, Málaga and was wined and dined on a stunning cruise ship in the Mediterranean Sea. Truly a pinch me trip that I will never forget.
  • I got one day at home before I drove to Columbia for my busiest work week of the year, homecoming. I got to spend the first night in town with friends at the Jonas Brothers concert (I first saw them in concert opening for the Hannah Montana/Meet Miley Cyrus tour in 2007!!!) before the events began. Tired is an understatement, but it was all so worth it.
  • I ended October with one more work trip. This time Billy joined and this time it was to College Station, TX for the South Carolina @ Texas A&M football game.

NOVEMBER

  • Took a quick trip to Asheville, NC the first weekend of November to surprise one of my childhood besties, Savannah, for a celebration lunch after her engagement! EEEPPPPP! Then my mom and I toured the Biltmore house decked out in Christmas decorations!
  • The next weekend Billy and I ran the Cades Cove Loop Lope 10-Miler, his longest race to date! I am so stinking proud of him. My dad and Jake were there with Waffles to cheer us to the finish line!
  • Then after a work trip I got COVID – just in time for Thanksgiving. So it was just me and Waffles for Thanksgiving – no Turkey Trot or family travels. I felt truly terrible, but I’m so lucky that it wasn’t worse and that I was able to recover in about a week. 
  • November ended with Health by Haven finallyyyyy getting its own Instagram page. It only took me 3.5 years! But if you’re wanting more recipes and fitness inspo, be sure to follow it @healthbyhaven! 

DECEMBER 

  • Spent the first weekend of December on a combo work & pleasure trip to Columbia, where I helped throw a 30th birthday party for my Cola BFF, Hannah! We danced the night away while celebrating one of the most kind, thoughtful, and selfless people I know. It was an absolute blast. 
  • Then when Billy’s finals were over, we visited my favorite – NYC – for a third time this year. Nothing compares to the City at Christmas. We enjoyed a Rangers game, the NYC Ballet’s Nutcracker, running and ice skating in Central Park, drinks with my cousin, and LOTS of incredible food!
  • I took one last quick work trip to Columbia before calling it a wrap on the 2023 work year.
  • We had wonderful Christmas celebrations with my family, Billy’s family, and then my extended family in Kentucky. What more could we ask for!

I hope you had a wonderful 2023! Wishing you the happiest, healthiest 2024!

January 1, 2024

Matcha Chip Chia Pudding

Everyone loves mint chip, but have you tried matcha chip?! This will be your new love! Matcha has been used for centuries for its brain-boosting properties. Start your day with this chia pudding to get a little boost of caffeine and focus, while fueling with a delicious breakfast. 

Ingredients
Serves 1

  • ½ c full fat coconut milk from a can
  • 1.5 tbs chia seeds
  • 1/2 – 1 tsp matcha, depending on how strong of a matcha flavor you want. I love Matchaful matcha for this (and for matcha lattes!)
  • 1/2 – 1 tsp pure maple syrup, depending on how sweet you like it
  • 1/3 c unsweetened vegan yogurt (I love Forager Project), or sub regular yogurt if you prefer
  • 1 tbs raw cacao nibs

Directions

  1. Shake the can of coconut milk very well prior to opening. This will ensure the milk and the cream combine. If you open the can and it’s not smooth, pour it all in the blender until you have a smooth consistency.
  2. Combine 1/2 c coconut milk and 1/2 – 1 tsp pure maple syrup in a bowl. 
  3. Once the liquids are combined into a smooth consistency, add the chia seeds and matcha. Mix it realllllll goooodddd. Pro tip, a spoon is much easier to mix with than a fork here.
  4. Place in a glass container with a lid (I even prep mine in this container!) and stick in the fridge overnight. The chia seeds will do their magic and absorb the liquids to form a pudding-like consistency. 
  5. When you’re ready to eat the pudding, add 1/3 c of unsweetened vegan yogurt and mix well. This will make the creamiest, most delicious consistency! Plus, a little protein and probiotics don’t hurt.
  6. Top with a sprinkle of raw cacao nibs.
  7. Enjoy as a grab-and-go breakfast or a sweet snack! The Matcha Chip Chia Pudding will stay fresh in your fridge for a week, so feel free to prep at the beginning of the week to enjoy for days!

 

Don’t be afraid to play around with the ingredient ratios to get the perfect flavor and consistency for you! You can also add any of your favorite toppings. I also like this recipe with blueberries for a burst of fresh, sweetness! Let me know how you prefer this recipe in the comments below, or send me a message on Instagram @healthbyhaven. I hope you love it as much as I do!

November 28, 2023

Pumpkin Pie Chia Pudding

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Who said eating healthy had to be boring and bland? At Health by Haven we. don’t. have. time. for that. Only fun, delicious meals around here!

Enter the Pumpkin Pie Chia Pudding! When ya want to get in the fall/winter/holiday mood, but you don’t want to feel like crap, mix up this recipe. I kid you not, it tastes like pumpkin pie filling. SO. GOOD. But don’t just take my word for it, try it yourself and let me know what you think!

Ingredients
Serves 1

  • ½ c full fat coconut milk from a can
  • 3 tbs pumpkin puree
  • 1.5 tbs chia seeds
  • 1 tsp pure maple syrup
  • 1/4 tsp cinnamon
  • Sprinkle of pumpkin pie spice (if you don’t have this, sprinkle some allspice, nutmeg and cloves) 

Directions

  1. Shake the can of coconut milk very well prior to opening. This will ensure the milk and the cream combine. If you open the can and it’s not smooth, pour it all in the blender until you have a smooth consistency.
  2. Combine 1/2 c coconut milk, 2 tbs pumpkin puree and 1 tsp pure maple syrup in a bowl. 
  3. Once the liquids are combined into a smooth consistency, add the chia seeds, cinnamon and sprinkle of pumpkin pie spice. Mix it realllllll goooodddd. Pro tip, a spoon is much easier to mix with than a fork here.
  4. Place in a class container with a lid (I even prep mine in this container!) and stick in the fridge overnight. The chia seeds will do their magic and absorb the liquids to form a pudding-like consistency. 
  5. The next day, enjoy as a grab-and-go breakfast, a sweet snack or a healthier dessert! The Pumpkin Pie Chia Pudding will stay fresh in your fridge for a week, so feel free to prep at the beginning of the week to enjoy for days!

Pro tip – feel free to play around with this recipe until you get it exactly how you like it! Like a strong pumpkin flavor? Add more pumpkin. Wanna spice up your life? Add more spices. If you want a softer, creamier consistency, try more liquids or add a scoop of plain or vanilla yogurt! Have fun making it your own!