Author: healthbyhaven

April 7, 2023 Breakfast, Recipe, Smoothies

Chocolate Almond Butter Smoothie

Sometimes all ya want is chocolate for breakfast! Anyone? Just me? 

Well, for all the chocolate lovers out there, this smoothie will satisfy your sweet tooth craving while filling you up with nutritious fruits, veggies, nuts & seeds. Give it a try – you won’t regret it!

Ingredients

  • 1 c unsweetened almond milk (try making your own using my recipe!)
  • 1 frozen banana
  • 1 c frozen riced cauliflower 
  • 1 handful of spinach
  • 2 heaping tbs natural almond butter 
  • 2 tbs cacao powder
  • 1 coffee, almond butter & cacao blender bomb
  • Optional: add 1-2 medjool dates if you want it a bit sweeter 

Directions

  1. Add all ingredients to a high power blender.
  2. Blend it on up and enjoy! 

What did you think of this Chocolate Almond Butter Smoothie? I hope you love it as much as I do! Let me know in the comments below, or tag me on Instagram @haven_quinlan when you make it! 

April 7, 2023 Article, Fitness, Running

My Top Running Recovery Tips

Let’s talk about recovery! I just completed my third full marathon and boy oh boy was I sore and tired after! Putting in the training is so important to get to the start line (and finish line!) healthy and injury-free, but many people often neglect the importance of recovery in a training cycle.

Below I’ve outlined my top six tips for running recovery. I hope these help you the next time you’re training for a race!

1. Stretch, stretch, stretch!

Stretching both before and after my runs was key in keeping my legs feeling good and avoiding injury. I love using Peloton’s 5 or 10 minute pre and post run stretch videos so I don’t even have to think about what exercises to do. Just press play and follow along!

Dynamic stretches, or more fluid stretches with movement incorporated, are key before a workout when your muscles aren’t warmed up yet. They help increase blood flow to the muscles needed in your workout.

Static stretches, or stretches held for at least 30 seconds, are important after any workout, including running. Static stretches help release the tension in your muscles built up during the workout. Breathing into the stretch relaxes the muscles. This is key in decreasing soreness and preventing injury from your muscles tightening up after a workout.

2. Trust the rest days in your training plan.

I know, sometimes rest days can feel like torture. You can feel like you’re losing progress and momentum built from days of training. They are particularly challenging to take when you feel energized. “I’m not tired, I don’t need a rest day” is a narrative I often tell myself. 

But rest days are a crucial part of training. During rest days, your muscles are able to repair themselves and this is how you build strength. This is how you’re able to run further and faster, to lift heavier weights, etc. Rest days should be taken as seriously as any workout. Now read that again.

Rest days, however, should not always mean “couch potato days.” There are many types of active recovery you can incorporate into your rest days to make them more effective. See Tip #3 for more on active recovery.

3. Incorporate active recovery. 

On rest days, I highly recommend incorporating some active recovery. This can include stretching, yoga, walking, and foam rolling. Active recovery will help keep your muscles warm so they’re ready to go during your next workout. It can also decrease soreness and avoid stiffness. 

In addition to incorporating active recovery on rest days, I also recommend active recovery throughout every day, even days with workouts. If you have a super challenging workout in the morning and then sit at a desk the rest of the day, your hip flexors, legs, glutes, and back are all likely to tighten up. Taking a few short walks or stretch breaks throughout the day will make your recovery much better and keep you prepared for your next workout. 

4. Incorporate passive recovery.

Just as active recovery is important, so is passive recovery. For me, this means elevating my legs after a run and icing my knees, hips, and/or ankles when necessary. I enjoy reading or taking a nap while elevating my legs. Get the most out of that recovery!

5. Recovery tools to try.

There are several tools I use each week during a training block that I recommend in helping aid recovery. I’ve outlined them below: 

  1. Theragun – Okay this tool is an investment, but well worth the money! I use my theragun almost every day on my claves, quads and hamstrings. It helps work out areas of soreness and keeps my muscles loose and prepped for my next run. I have the mini version, which is great for travel and a little more cost effective.
  2. Plantar fasciitis foot scraper – I’ve been struggling with a bit of plantar fasciitis in my right arch, so I found this scraper tool on Amazon. I use this almost every day, sometimes more than once a day depending on how I feel, and it’s a tremendous relief for my foot. 
  3. Compression socks – Another amazing tool for arch support/foot pain relief. I put on compression socks after every long run. For the shorter ones I typically wear these ankle socks, and after long runs I wear these knee-high socks. Talk about high fashion! I like the brand Comrad, but find what works for you!
  4. Shoes with arch support – This is a super simple yet underrated tip. Rather than walking around barefoot at home, try wearing shoes with arch support. This will make a huge difference if you have any type of fatigue or tenderness in your feet or ankles. Being fitted for shoes with the proper arch support for your foot shape is key in both running shoes and recovery shoes!  

6. Nutrition is key!

I feel like I’m beating a dead horse with this one, but nutrition is so vital to your training and recovery. Hydrate, replenish electrolytes, and consume protein after runs and workouts. Refueling and rehydrating properly after a workout is essential for getting your body back to 100% as quickly and efficiently as possible. 

I hope you found these 6 recovery tips helpful! What do you do to recover after a workout or a run? I would love to know! Leave me a comment below or send me a message on Instagram @haven_quinlan. 

April 4, 2023 Article, Fitness, Running

2023 Knoxville Marathon Recap

Wow, wow, wow where to even start. Yesterday was my fastest marathon to date. 3 hours, 52 minutes, 21 seconds. 2nd in my age group. 29th female. 135th overall. It feels surreal writing that – like it’s someone else’s stats, not mine. 

Previously, my marathon PR was 4 hours, 15 minutes, 9 seconds, achieved at the 2022 Kentucky Derby Marathon. I was simultaneously proud of a PR that day while being so mad about those 10 seconds that kept me from a “sub-4:15.”

As my training cycle for Knoxville progressed, my long runs indicated that 4:15 wasn’t my best, but I had no idea what was in store. Going into the race I was thinking that I would love to sub-4:10, but that I would be happy just getting to the finish feeling good (or as good as you can after 26.2 miles on your feet!), and that I would be thrilled with anything faster than my race last year.

This isn’t me playing coy – I truly did not believe I had a sub-four hour marathon in me yesterday. Knoxville is a notoriously hilly course (helloooo Noelton – Knoxville’s “heartbreak hill”) and none of my training runs indicated I was in shape to finish in under 4 hours. I did have a big half marathon PR during this training cycle, and I knew if I stayed on that pace for a full I could achieve it, but that race hurt. It was mentally one of my most challenging races. And I really didn’t think I could hold that pace for double the amount of time, double the distance.

The funny thing about pushing towards a goal, is that even when all signs point to “can’t”, sometimes you surprise yourself. Yesterday, I had to pick between two mindsets – “don’t set your expectations too high, you’ll only get disappointed” and “if you don’t believe in yourself you’ll never achieve it”, between two race plans “don’t go out too fast, pull back so you don’t bonk at mile 18” and “I feel good right now, I’m just going to go for it.” Previously, I’ve run the first miles of my races conservatively, not wanting to expend all my energy too fast. 

Yesterday, I’m really glad I chose the latter.

I guess the big lesson learned during yesterday’s race is that it’s okay to want something big and chase after it (no pun intended). If that means coming up short and feeling disappointed by the outcome, that’s okay as long as you enjoyed the process. It’s not worth it if it takes the joy out of doing the thing, but as long as it doesn’t, why not try? Trying and failing is how we learn and grow. And you never know – the next time you try might just be the time you accomplish something beyond your wildest dreams. Feels like a worthwhile tradeoff. I say, give it a go!

Okay for all my fellow runner nerds who really want the nitty gritty, here’s a breakdown of how I was feeling on race day and throughout the course. If you’re not a runner, you may just want to skip this part haha! I think my family has heard enough of my running talk, so lucky you!! You get to hear me blab about it below, so I stop talking their ears off: 

  • Race morning: I surprisingly felt calm in the morning. I slept great! So great, actually, that when I woke up I was confused about what day it was and why my alarm was going off. My eyes shot open when I realized, of course. As I got ready, stretched, and fueled, I felt pretty calm and honestly excited. A welcomed change from my last marathon race morning. 
  • Start line: Again, I was feeling excited here! I felt so spoiled that I could walk to the start line, which took away a ton of logistical stress that morning. Race day energy is always so exciting to me. I love being around others that share a passion for running. The start line announcer got everyone hyped up for the race, and we were off!
  • Mile 1: Always a bit frustrating to weave through the crowd, but I was feeling good.
  • Mile 1.5/2: I felt really good and was already tired of holding back to save my energy. This is where I decided “forget it, I’m just going for it!” and passed the 4 hour pacer. I knew I was either going to have a great day or seriously regret that decision. “Only time will tell!” was my mindset.
  • Miles 4.5 – 8: Running through Sequoyah Hills is tough because it’s super hilly, but I love this part of the course. I sometimes train here, so it feels familiar, and there are tons of great distractions along the way – beautiful homes, water views, and of course funny signs and lots of people cheering. Mile 5 was the first fuel I took in while on the run. I use Honey Stinger chews.
  • Mile 8 – Noelton hill. Tough because it’s basically a two-part climb, but I was feeling good and still ahead of where I thought I would be time-wise. Obviously I knew I was still ahead of the 4 hour pacer, but this was the first time I thought “okay you’re almost 1/3 of the way through the race. You could maybe sub-4 today.” After I crested the hill, I took in fuel for the second time.
  • Miles 8.5 – 11.5 are on greenbelt, which I enjoy. I also did a bit of training there, so more familiarity felt good. Around mile 9 – 9.5 three of my fellow Pure Barre Knoxville instructors surprised me on the course with a sign and tons of energy. I was so surprised I don’t think I said anything to them except screamed happily and probably almost knocked them to the ground in a big side sweep hug before continuing on my way. They seriously gave me so much energy. I was having so much fun! Mile 11 was fuel #3.
  • Mile 13: Around the split for the half marathoners to head to their finish line and the marathoners to continue, I actually thought to myself “I’m glad I’m not about to finish my race. I still have energy and unfinished business” and I forged on away from the finish line.
  • Mile 13.5: The first time I saw my husband, my dad, and my brother since the start line. They gave me another amazing energy boost! It was so fun to see them and so sweet of them to arrange their entire day around my race and cheering me on.
  • Mile 14: Fuel #4
  • Miles 15 – 17: There were a few times in this stretch north of downtown where I started to think “what have I gotten myself into?”. I wasn’t very familiar with this part of the course, so it made it more challenging mentally to tell myself to just push to xyz location. Everytime I started slowing down or doubting myself, I told myself to “toughen up.” I knew I needed a little tough love to stay on pace and to not allow myself to start to feel sorry for myself and wallow in the discomfort. I wanted to keep joy in the run. Mile 17 was fuel #5. It was the first one that I kind of had to force down. If you haven’t run a distance race, let’s just say your body starts rejecting the sweetness due to fatigue and dehydration. 
  • Mile 18.25: My airpods died. Whomp whomp. They didn’t die until around mile 23 my last marathon, so it certainly took me by surprise. My playlist was bringing me a lot of joy and energy, so I did get a bit nervous about this.
  • Mile 18.75: I saw Billy, Jake, and my dad again. They gave me a really good energy boost after a section that started to play mind games with me. I also grabbed my airpod case from Billy to try to charge them up a bit. Billy had to run alongside me to give me my case, bless him! I wasn’t about to stop and lose time that way. What a champ.
  • Mile 20: Fuel #6
  • Miles 21 – 24.5: These were the most challenging miles, mentally, of the race. It was another part of the course I wasn’t super familiar with, and I kept thinking it was time to turn back towards the finish line, only to find out that there was another turn in the course taking us further from the finish. Obviously my body was really starting to hurt at this point too, so it was harder to keep positive and keep on pace. Mile 23 was my last fuel. Definitely had to force it down, but I knew my body needed it.
  • Mile 24.5: I was back on the Gay St. bridge heading towards downtown! I was in pain, but I knew the end was near.
  • Mile 25: Running down the middle of Gay St. was tons of fun. I love the atmosphere of downtown, and there were lots of people out.
  • Mile 26: We hit mile 26 on the Clinch Ave. bridge, and I could see and hear the celebrations below in Worlds Fair Park. I was almost there!
  • Finish: Billy, Jake, and my dad were all at the finish line cheering me on. I was so exhausted mentally and physically, but I was so happy to have them there! We hung out a bit at World’s Fair Park and then walked back home so I could stretch and shower. We spent the rest of the afternoon at a brewery hanging out, playing cards, and laughing a ton. We missed my mom and my other brother, Milo, but all in all it was truly such a wonderful day!
March 31, 2023 Article, Nutrition, Uncategorized

Healthy Travel Snacks

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Last month I had the unique opportunity to attend a conference on affiliate travel programs as a part of my full-time job. While I am so fortunate to have the ability to travel, being out of my typical routine often leaves me feeling a bit off.

Travel is a fairly frequent part of my work life, so I’ve really had to learn what snacks serve me in order to feel my best and perform well professionally. Below are some of my favorites. With a little bit of foresight, you can prepare and bring these healthy snacks with you. If you aren’t able to do so, I’ve also included some great store-bought brands.

I hope this list gives you some new ideas and inspires you to take care of yourself on your next trip!

1. Apple Slices & Nut Butter

Simple enough! Nourishing and filling. You can purchase single serve nut butters now; however, be careful of the quality of nut butter you’re purchasing. When in doubt, check the ingredient list. The only ingredient in your nut butter should be nuts. If you can’t find a single-serve option that isn’t full of additives, you can purchase tiny glass containers and portion out some natural nut butter prior to your travels. If you’re flying, be sure to follow TSA liquid limits.

Prepare prior to travel: Slice an apple & pack your own natural nut butter in a small glass container.

If you’re in a pinch: Purchase single-serve nut butter cups or find a Starbucks or convenience shop in the airport. They often have this as a grab and go option!

2. Cheese & Crackers

Another oldie but goodie. Rather than the low-quality, pre-sliced cheese and bland crackers you often find in launchables, I like to purchase quality cheese in blocks at the grocery and slice and package my own prior to travel. As far as quality crackers go, I love all the Simple Mills options, but particularly the Rosemary & Olive Oil crackers. They have a very short ingredient list, are gluten-free if you have an allergy or intolerance, and they don’t compromise on flavor! If you aren’t able to purchase and prep prior, Starbucks basically has “adult lunchables” in the form of pre-packaged cheese & cracker boxes. They often come with fruit and/or hard-boiled eggs.

Prepare prior to travel: Purchase your favorite cheese & crackers at the grocery store. Pre-slice your cheese and portion into baggies.

If you’re in a pinch: Find an airport Starbucks or convenience store. They typically have pre-packaged cheese and cracker boxes.

3. Veggies & Hummus

Dipping veggies in delicious, high-quality hummus is one of my favorite ways to get some raw veggies in. My favorites are carrots, broccoli, and radishes, but I also often throw cucumbers, peppers and celery into the mix as well!

Prepare prior to travel: I love to make my own garlic hummus with chickpeas when I have time! Then I portion out some hummus, slice some veggies and pack in a glass container.

If you’re in a pinch: If you’re on the go, again, airport convenience stores or Starbucks often have veggies and hummus in the snack fridge. If you’re road tripping, opt for stopping at a grocery store for some pre-packaged veggies and hummus over the drive through at a fast food restaurant.

4. Trail Mix

Another travel staple as a kid was trail mix. I love experimenting with flavor combos by making my own, but there are also tons of delish pre-packaged options at the store.

Prepare prior to travel: If you really enjoy trail mix, I suggest buying bulk bags of nuts, seeds and dried fruit at the grocery store. This will save you tons of money in the long run, because trail mix is expensive! Another pro to this method is the flexibility to change up the ingredients in your trail mix AND you get the freedom to only add the ingredients you like! No more picking out the raisins. 

If you’re in a pinch: Whether you’re flying or road tripping, there are a plethora of options for pre-packaged trail mixes. They come in individual serving sizes or family size. Just be careful of added sugars and oils or super high sodium content!

5. Energy Bites 

Think granola bars, but tastier and healthier! I love to pop a few energy bites when I’m looking for a sweet treat in the afternoon. Try my Chocolate Chip Oatmeal Energy Bites if you have 10 minutes to prep the day before you travel.

6. Bomb Bars

Okay if you know me at all you know I can’t stop talking about how much I love adding Blender Bombs into my smoothies. But did you know the company also makes snack bars?! I prefer to opt for whole foods over packaged foods when possible, but these bars have a short and clean ingredient list for when you need to grab and go. My favorite flavor is the java chip, but I also love the cacao sea salt, blueberry & goji and peanut butter cookie dough bars.

7. Hard-Boiled Eggs

Let’s talk about proteinnnn. The reason you may be needing to snack all the time is that you aren’t getting an adequate amount of protein. Enter the hard-boiled egg. This is an easy and healthy way to get protein on the go. Be sure to boil, peel and throw into a baggie before you travel.

Prepare prior to travel: Super simple – just boil and peel the eggs ahead of time.

If you’re in a pinch: If you don’t have time to make your own hard boiled eggs before your trip, I have seen them in snack packs at Starbucks and Pret a Manger.

8. Granola 

If you have time before your trip, make a batch of my Homemade Maple Cinnamon Granola. It’s super delicious, if I do say so myself, and the higher nut to oat volume is a good source of protein and healthy fat to keep you full longer. If you don’t have time to make your own, a great store-bought brand is Purely Elizabeth. The blueberry hemp flavor is my favorite! 

Prepare prior to travel: My Homemade Maple Cinnamon Granola

If you’re in a pinch: Purely Elizabeth granola

9. Overnight Oats 

Overnight oats are a super easy grab and go breakfast! Prep them the night before in 5 minutes and have a ready-to-eat meal when you’re on the move the morning of travel. Be mindful that TSA may view overnight oats as liquid, so this may be a better option for road trips or purchase once you arrive at your designation.

Prepare prior to travel: Try my Pumpkin Spice Overnight Oats or Cacao Coconut Overnight Oats recipes! They can be prepped for the week in mason jars.

If you’re in a pinch: If you’re on the road and can’t make your own overnight oats, I really love the brand Mush for convenience and minimal, clean ingredients.

10. Chia Pudding

Much like overnight oats, chia pudding can be a great healthy breakfast or snack option easily prepared beforehand. Chia seeds are also a great source of fiber and omega 3s, helpful for keeping your tummy happy and for keeping things moving while traveling, if you know what I mean!

Prepare prior to travel: Try my super simple Blueberry Chia Seed Pudding to prep before travel.

If you’re in a pinch: A lot of local coffee shops have amazing chia pudding in their refrigerator. Look around next time you’re traveling! 

11. Dark Chocolate, Obviously! 

I love any Hu Kitchen chocolate bar (please sponsor me!), but my favorite is the Hazelnut Butter Dark Chocolate. It tastes like Nutella, but a much healthier-for-you version with no refined sugar! They’re also gluten free, vegan, organic, fair-trade, and non-GMO.

Travel is super fun, but it can also be so stressful on our bodies. Nourishing with clean ingredients can make for more energy, happier digestive systems, and overall better moods! I hope you found some ideas here for your next trip. Whether it’s prepping one of my simple, healthy recipes before your trip, or grabbing a new healthier option on the go, I wish you save, healthy travels!

March 18, 2023 Article, Fitness, Nutrition

Announcing Health by Haven x Pure Barre Health Workshops!

Okay friends, my biggest announcement of 2023 thus far is HERE!

Health by Haven is partnering with Pure Barre Knoxville to bring you five months of health workshops! This has been the hardest secret to keep. I am seriously SO EXCITED!

Okay so here’s the scoop – what we’ll cover in each workshop hosted at the Pure Barre Knoxville studio:

  • April 22: Introduction + Goal Setting @ 11 a.m.
  • May 13:  Conquer the Grocery Store + Meal Prep 101 @ noon
  • June 11: Build Balanced Meals to Knock Out Cravings @ 4 p.m.
  • July 9: Healthy Travel Tips @ 4 p.m.
  • August 13: How to Actually Stick with a Routine – Health as a Lifestyle @ 4 p.m.

What’s included? 

Okay I cannot. stand. attending conferences, workshops or sessions that are all talk and no action. Like please GIVE ME THE TOOLS to actually change and grow. SOOO you’ll leave every single workshop with tangible action plans to live your best, healthiest fullest life!

What you’ll get each workshop: 

COMMUNITY
because accountability helps you achieve your goals, and community makes celebrating the milestones oh so fun!

HEALTHY TREATS
because healthy eating doesn’t have to be bland or boring!

ACTION PLANS
because the first step to success is laying out a plan to get you where you want to go!

Who can attend?

Anyone & everyone in the Knoxville, Tennessee area! While this series is in partnership with Pure Barre Knoxville, you don’t have to be a member to attend. BUT if you haven’t tried Pure Barre yet you are seriously missing out!

CLICK THIS LINK to get a FREE Pure Barre class at Pure Barre Knoxville. I would love to teach you, or you can sign up for class with any of our amazing instructors!

Cost

Each workshop is $20. Register for all 5 at once for a discounted rate of $75 ($25 in savings)! If you can’t make it to a workshop you registered for, you will receive a detailed follow up email with the resources discussed that day.

Are you as excited as I am for these health workshops? I seriously can’t wait!

If you live in Knoxville, CLICK THIS LINK to register! 

Questions? Email me at [email protected] or send me a message on Instagram @haven_quinlan. I SO can’t wait to hang out with you these next five months!

REGISTER!
March 14, 2023 Breakfast, Recipe

Loaded Cereal Bowl

Cereal was my staple childhood breakfast and I loveeeed starting my day with a big bowl of Almond Honey Bunches of Oats (I know, not your typical kid cereal, but I wasn’t allowed the super sugary stuff!). Later in life when I started learning more about nutrition, I swapped my daily cereal for a morning smoothie. 

Every once in a while, I still get a major craving for a massive bowl of cereal. Knowing what I know now, I purchase healthier versions (look for short ingredient lists without refined sugars) and I load that baby up with nutrient dense foods like nuts, seeds, nut butters and fruits. Below is one of my favorite combos, but lucky for you, you really can’t go wrong! Add your favorite toppings and dig in!

Ingredients

Directions

  1. Pour your cereal or granola and add all your favorite toppings (mine are above!)
  2. Top with unsweetened vanilla almond milk and enjoy! 

What are your favorite cereal bowl additions? Let me know in the comments below or over on Instagram @haven_quinlan! 

March 12, 2023 Breakfast, Recipe, Yogurt

Chocolate Almond Butter Vegan Yogurt Bowl

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Calling all chocolate lovers (hi, it’s me!). You’re going to absolutely love this Chocolate Almond Butter Vegan Yogurt Bowl! 

I’ve been on a huge yogurt kick lately, but last week I wanted to switch my yogurt bowl up from my usual favorite comb (check out my Loaded Vegan Yogurt Bowl). Factor in my sweet tooth and I give you the Chocolate Almond Butter Vegan Yogurt Bowl! 

This recipe can be put together in just a few minutes for a decadent-feeling breakfast or as a healthy dessert option! The yogurt packs probiotics for a healthy gut and protein to keep you full. Cacao is full of amazing benefits, such as the ability to reduce inflammation, increase cognitive function, stabilize blood sugar, and more! The almond butter and coconut flakes are healthy fats to keep you satiated and your cells happy. Blueberries bring a natural sweetness and are a good source of fiber and antioxidants. The blender bomb is full of nuts and seeds and brings delish flavor. This recipe is full of powerhouse ingredients! 

Ingredients

For the yogurt bowl

  • ½ c plain, unsweetened vegan yogurt (I love Forager Project and Kite Hill)
  • 1 tbs cacao powder
  • 1 heaping tbs natural almond butter

Yogurt bowl toppings

Directions

  1. Add cacao powder to a bowl of vegan yogurt and mix until well incorporated.
  2. Next, add the almond butter to the yogurt and again, mix until well incorporated. 
  3. Top with any and all of the toppings listed above. Bonus points if you style the toppings! Pretty food is extra tasty.
  4. Enjoy! 

Let me know the next time you whip up this Chocolate Almond Butter Vegan Yogurt Bowl. Is it your new favorite breakfast or your sweet capper at the end of the night? I want to know and I love seeing your HxH creations! Comment below or tag me in your photos on Instagram @haven_quinlan. I hope you enjoy! 

March 12, 2023 Breakfast, Entrees, Recipe

Farro Brunch Bowl

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If you know me at all you know I loveeeee breakfast food. Breakfast for dinner? Sign me up! In all the cold and dreary weather we’ve been having in Knoxville lately, my body has been craving warming, filling foods. I knew I had to make some sort of veggie-grain-breakfast bowl and this Farro Brunch Bowl is pretty fantastic, if I do say so myself! But don’t just take my word for it – whip it up and try it for yourself! 

Ingredients
Serves 2

  • 1 c cooked farro 
  • 1/4 white onion, diced
  • 1/2 bundle of asparagus
  • 1/2 c cherry tomatoes
  • 1 large handful of spinach 
  • 2 eggs
  • 1 avocado
  • 1/4 c vegan parmesan (or sub regular cheese if dairy is your friend!)
  • Coarse sea salt, black pepper, garlic powder, dried dill and dried parsley, to taste 
  • 1 – 2 tbs extra virgin olive oil

Directions

  1. Cook the farro according to package directions.
  2. While the farro is cooking, sautee the diced onion on low heat in the extra virgin olive oil for 3 – 5 min. I used some homemade garlic infused olive oil here and it was sooo tasty!
  3. Next, add the chopped asparagus and cook until slightly soft. 
  4. While the asparagus and onion are cooking, fry two eggs in extra virgin olive oil. 
  5. Take the farro off the stovetop and mix in the vegan parmesan and spices, to taste. 
  6. Add the tomatoes and spinach to the onion and asparagus when the eggs are about to come off and just cook until they are just a bit wilty (1 – 2 minutes). 
  7. Add all the veggies into a bowl with the farro and top with the fried eggs and diced avocado.
  8. Enjoy!

I hope you enjoyed this super easy Farro Brunch Bowl! It’s delicious and filling any time of the day. Make sure to let me know when you make it by commenting below or tagging me in your recipe photos on Instagram @haven_quinlan! 

February 24, 2023 Entrees, Recipe, Salads

Winter Squash Salad

Winter. Squashes. On. Repeat. I seriously can’t get enough of them! This particular recipe actually came from a 24-hour flight delay. I didn’t plan for lunch that day because, well, I thought I was going to be on a plane. So rather than grabbing take-out or eating cereal for lunch, I stared into the depths of the fridge and luckily found these ingredients. 

It’s one of those, dump-anything-you-have-left-into-a-bowl recipe success stories, so I am sharing this win with you! The warmth from the acorn squash, and the brightness of the honey crisp apple mixed with the tangy blue cheese is just fabulous! I promise you’ll love this one!

Ingredients
Serves 4
For the salad

  • 4 c arugula
  • 1 acorn squash, roasted
  • 2 honey crisp apples, diced 
  • 1 c blue cheese, crumbled 
  • 1 – 2 tbs avocado oil
  • Salt and pepper, to taste

For the dijon mustard dressing

  • 1/3 c extra virgin olive oil
  • 2 tbs dijon mustard
  • 2 tbs white wine vinegar 
  • 1 tsp maple syrup 
  • Salt and pepper, to taste

Directions

  1. Preheat the oven to 425 degrees Fahrenheit. Line a baking sheet with parchment paper.
  2. While the oven preheats, wash and half the acorn squash.
  3. Scoop out the seeds and drizzle avocado oil on the squash. Sprinkle with salt and pepper and lay face down on a baking sheet.
  4. Cook the squash face down for 15 min, and then flip it face up and cook for another 10 – 15 min, or until soft enough to easily poke a fork through. 
  5. While the squash is cooking, wash and dice the honey crisp apples into small, bite-sized chunks. 
  6. Wash and dry the arugula and place in a large salad bowl.
  7. Next, combine all dressing ingredients in a small bowl and whisk until combined in a creamy consistency.
  8. Remove the acorn squash from the oven and allow it to cool slightly. 
  9. While the squash is cooling, toss the apple and blue cheese with the arugula in the salad bowl.
  10. Next, scoop the squash out of the peel and slice into bite sized chunks. Add to the salad bowl.
  11. Drizzle dressing on top and toss all ingredients well.
  12. Serve and enjoy! 

Pro tip – if you’re meal prepping this salad, I like to store the squash in individual glass containers for easy re-heating. It’s yummiest with warm squash, but if you don’t have access to a microwave, it can be eaten cold. When you make this recipe, be sure to let me know in the comments below or over on Instagram @haven_quinlan!

February 22, 2023 Breakfast, Recipe, Snacks

Classic Avocado Toast

I love love love avocado toast. I like it with berries, eggs, or salsa (see some of my favorite recipes below), but sometimes you just can’t beat the classic avocado toast. It will take you less than 5 minutes to throw this yummy meal together. Enjoy! 

Ingredients

  • 2 slices of bread. I love the 21 Whole Grains and Seeds bread from Dave’s Killer Bread
  • 1 avocado, mashed
  • Salt and pepper, to taste

Directions

  1. Toast 2 slices of your favorite bread.
  2. While your bread is toasting, mash 1 ripe avocado in a bowl. 
  3. Remove toast from the toaster and spread the mashed avocado over both slices. 
  4. Top with salt and pepper, to taste.
  5. Enjoy! 

Do you love avocado toast as much as I do? Let me know if you try this classic combo! Check out some of my other favorite avocado toast recipes below! 

Let me know what you think of my Classic Avocado Toast in the comments below or message me on Instagram @haven_quinlan.