Author: healthbyhaven

January 21, 2024 Breakfast, Overnight Oats, Recipe

Peanut Butter Overnight Oats

Another super! easy! breakfast! recipe! Seriously, if you’re in a rush in the morning, you have to try prepping these overnight oats. Such a lifesaver to get out the door on time. 

Ingredients (makes one serving)
Dry ingredients 

  • 1/2 c oats
  • 1 tbsp chia seeds
  • 1 tbsp milled flax seeds
  • 1/2 tsp cinnamon

Wet ingredients 

  • 1 tsp honey
  • 2 tbsp melted peanut butter
  • 3/4 c vanilla almond milk

 

Directions

  1. Combine all dry ingredients in a glass container. Mix well.
  2. Add all wet ingredients and mix until fully incorporated.
  3. Refrigerate overnight or at least 4 hours.
  4. Feel free to add your favorite fruits to the top in the morning! I like sliced bananas and raspberries with this recipe.
  5. Grab and go for breakfast the next morning! These oats will keep in the fridge for up to a week, so try meal prepping them on Sunday to have a healthy breakfast each morning to set your day up for success.

What do you top your overnight oats with? Let me know on Instagram @healthbyhaven or in the comments below. 

January 21, 2024 Recipe, Snacks

Cranberry Spice Trail Mix

This trail mix is perfect for wintery weather – the cranberry spice reminds me of Christmas! I love the toasted element to this recipe for a granola-like flavor. Super easy to make, I just know you’ll love this one! 

Ingredients

  • 1/4 c chopped walnuts
  • 1/4 c slivered almonds
  • 1/8 c unsweetened shredded coconut flakes
  • 1/4 tsp cinnamon
  • 1/2 tsp coconut oil
  • 1/4 c dried cranberries 

Directions

  1. Preheat the oven to 300 degrees Fahrenheit. 
  2. Melt the coconut oil.
  3. Toss the walnuts, almonds, and coconut in the melted coconut oil. 
  4. Once the coconut oil is evenly spread, mix in the cinnamon until ingredients are evenly coated.
  5. Spread the mixture onto a lined baking sheet. Toast for 15 minutes.
  6. Remove and let cool completely.
  7. Combine toasted ingredients in a bowl with the dried cranberries. Toss and enjoy at home or on the go!

What are your favorite trail mix ingredients? Let me know on Instagram @healthbyhaven or comment below! 

January 21, 2024 Breakfast, Chia Pudding, Recipe

Chocolate Protein Blended Chia Pudding

Another day, another chocolate breakfast option. I’m nothing if not consistent! This recipe will give you a good balance of healthy fats, fiber and protein – all important for satiety and adequate fueling. The berries on top give it a pop of brightness and sweetness! 

Ingredients (makes 4 servings)

  • 1 can full fat coconut milk 
  • 1 c cashew milk, or your favorite nut milk (I used my Homemade Cashew Milk)
  • 1/3 c chia seeds
  • 1/4 c protein powder (I used Tejari Kids Plant-Based Superfood Protein, organic vanilla flavor from Whole Foods)
  • 1/4 c raw cacao powder 
  • 1 tsp vanilla extract
  • 1 – 2 tsp agave nectar (optional if the berry topping isn’t enough sweetness for ya)

Directions

  1. Add all ingredients into a high powered blender and blend until smooth.
  2. Pour into a glass container and refrigerate overnight to allow the chia seeds to work their magic and form that pudding like consistency.
  3. Serve as breakfast or a healthy dessert, topped with lots of fresh berries.
  4. Pro tip- if the consistency is too thick after refrigeration, add some vegan (or regular) yogurt and mix well.

Are you team blended chia pudding or team regular chia pudding? Let me know your preference in the comments below or on Instagram @healthbyhaven. I hope you enjoy! 

January 19, 2024 Entrees, Pasta, Recipe

Easy Eat Your Greens Pasta

Cooking should be easy and FUN, in my humble opinion! I was craving greens and pasta a few days after the 2024 Chevron Houston Marathon, so this recipe was born from “that sounds good and it’s in my fridge/freezer”! 

For those who aren’t in the Knoxville area and aren’t aware – we had the largest snowfall this week since 1996! I’ve been trapped inside and am starting to feel a bit stir crazy. Since I’m recovering from the marathon and not running this week (the weather honestly timed up well for me), I had to have a creative outlet somewhere. Sometimes the tastiest, most delish meals come when you have to use some creativity. 

This dinner is packed with veggies but feels indulgent AND can be made in under 30 minutes. Give it a try!

Ingredients (serves 2)
For the pasta

  • 1 box Banza rigatoni pasta
  • 1/2 zucchini 
  • 1/2 yellow squash
  • 2 tsp extra virgin olive oil 

For the sauce

  • 1/2 c water
  • 1/2 c veggie broth
  • 1/2 c frozen spinach
  • 1/2 c frozen kale
  • 1 c arugula 
  • 1/2 c frozen peas
  • 1/4 c raw cashews, soaked
  • 2 cloves of roasted garlic
  • 1/2 avocado
  • 1 tbsp nutritional yeast
  • 1/4 tsp black pepper

Directions

  1. Bring water in a pot to a boil and cook pasta according to package directions.
  2. While your pasta is cooking, wash, coin and sauté the zucchini and yellow squash in extra virgin olive oil.
  3. Next, make your sauce. Combine all sauce ingredients in a high-powered blender and blend on high until smooth and creamy. 
  4. Drain and rinse the pasta, and add to the saucepan with your sautéed veggies. 
  5. Pour the sauce in the saucepan and simmer for a few minutes.
  6. Serve and top with coarse sea salt and cracked black pepper. 
  7. Enjoy! 

Notes

  • For the sauce, I listed what I used (frozen vs. fresh) simply because that’s what I had on hand. You can absolutely swap the types of greens or use fresh or frozen to your convenience. 
    • Pro tip – if you’re going out of town and don’t want to waste the greens in your fridge, wash them, let them air dry, and freeze them. Then use them in smoothies, soups, or sauces!
  • Soaked cashews blend and digest more easily, but if you’re in a time crunch don’t sweat it! 
  • I’m planning to try this recipe with various sautéed veggies – like broccolini,  asparagus, and onion – tossed in. This is just what I had in the fridge during a mini blizzard in Knox! Use what you have or what you like best!

What variations did you make to this Easy Eat Your Greens Pasta?! Let me know below or on Instagram @healthbyhaven. I love seeing when you make my recipes, and it’s super fun to see your own personal flair mixed in! 

January 19, 2024 Entrees, Pasta, Recipe

Easy Veggie Ramen

I lovveeee pretty much any Asian veggie dish. This one came from a ramen craving one night. You can toss in any veggies you have on hand, but I prefer it with the ones listed below. It’s a super easy, under 30 min dinner or meal prep!

Ingredients

Serves 2

  • 1 pack of ramen noodles
  • 1 small head of broccoli 
  • 1/2 c snap peas, chopped
  • 1/2 c edamame 
  • 2 – 3 large carrots, peeled and coined
  • 1 zucchini, coined
  • 1/2 yellow onion, sliced
  • 3 – 4 garlic cloves, minced
  • 2 eggs, scrambled 
  • 2 tbsp extra virgin olive oil
  • Spices
    • Salt
    • Black pepper
    • Ginger 
  • Garnishes 
    • Coarse sea salt
    • Coarse, cracked black pepper
    • Green onion
    • Basil 
  • Sauce 
    • Soy sauce
    • Peanut butter, melted
    • Sesame oil
    • Fresh lime juice 
    • Water 

Directions

  1. Wash and chop the broccoli, snap peas, carrots, zucchini and onion. Set aside.
  2. Mix the sauce ingredients and set aside for later. 
  3. Sautee the sliced onion on medium heat in extra virgin olive oil until soft. 
  4. Add the remaining veggies to the onion on the stovetop. 
  5. Next, add in the minced garlic. Season the veggies with salt, black pepper, and ginger. Cook until you can stick a fork through the veggies easily. You can turn the stove to low heat and cover with a lid to help steam the veggies for faster cooking. 
  6. While the veggies are cooking, cook the ramen noodles according to package directions.
  7. Scramble some eggs and set aside.
  8. Heat the frozen edamame on the stovetop or microwave according to package directions.
  9. Add the noodles to a bowl and pour sauce in. mix well.
  10. Top the noodles with veggies, edamame, and scrambled eggs. 
  11. Option to garnish with coarse sea salt, cracked black pepper, fresh basil, and fresh chopped green onion.
  12. Mix it all up and enjoy! 

Let me know what you think of this Easy Ramen & Veggie Bowl by commenting below or messaging me on Instagram @healthbyhaven!

January 19, 2024 Recipe, Snacks

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 Entrees, Recipe

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 Entrees, Recipe

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 Breakfast, Recipe, Snacks

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 Breakfast, Overnight Oats, Recipe

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!