Author: healthbyhaven

February 11, 2023

Winter Squash Medley

Just as I’ve been loving winter squashes in my lunch salads, I have also been enjoying them as a dinner side or main. The combination of the squashes that warm you from the inside on a dreary day mixed with the melty goat cheese and refreshing pops of the pomegranate seeds make this dish a winter favorite in the Quinlan household. Serve it over Farro (great source of protein) and arugula (yay greens!) to take it up a notch. 

Ingredients

Serves 2

  • 1 butternut squash, cubed
  • 1 acorn squash, halved
  • 1/4 – 1/2 c goat cheese, depending on your preference
  • 1/4 c pomegranate seeds
  • 1/2 cooked Farro
  • Drizzle of pure maple syrup  
  • Optional – make this dish a salad by serving over a bed of arugula

Directions

  1. Preheat the oven to 425 degrees Fahrenheit and line one of your baking sheets with parchment paper.
  2. While the oven preheats, quarter the pomegranate and place it in a bowl to soak. This will make it easier to release the seeds from the rind. 
  1. Next, wash and half the acorn squash. Scoop out the seeds and drizzle avocado oil on the acorn squash. Sprinkle with salt and pepper and lay face down on the lined baking sheet. Cook the acorn 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. 
  2. Wash, peel, de-seed, and chop the butternut squash into cubes. Toss the butternut squash cubes in extra virgin olive oil, salt, and pepper and lay out flat on an unlined baking sheet. Cook for 15 – 20 min in the oven, or until soft enough to easily poke a fork through.
  3. Next, cook the Farro according to the package instructions.
  4. After the pomegranate has soaked, remove the seeds from the rind.
  5. Add the cooked Farro, butternut squash cubes and acorn squash (scooped out from the peel) to a bowl.
  6. Top with goat cheese and pomegranate seeds.
  7. Enjoy!

The best news about this dish? You can’t mess it up! When we made it this week I had some carrots to use up, so I threw them in instead of the butternut squash. Add what you have, leave what you don’t.

Let me know if you love this Winter Squash Medley as much as Billy and I do in the comments below. If you try it out, I would love for you to share a photo on Instagram and tag me @haven_quinlan. I love seeing your renditions of HxH recipes!

February 6, 2023

Amazing Mediterranean Bowl

This Amazing Mediterranean Bowl was inspired by a dinner I made with my friend Hannah while visiting Columbia one weekend. I’ve made a few tweaks, but every time I make this bowl I think of her. 🙂 I’ve been having it for my lunches this week, so I had to share. It’s super easy to make and soo yummy!

Ingredients

Serves 2

  • 2 c arugula
  • 1 c tri-colored quinoa 
  • 1/2 c crumbled feta (or sub vegan feta)
  • 6 – 8 frozen falafels (You can find these in the freezer section of the grocery store. Just try to find a clean version. Remember the fewer ingredients the better!)
  • 1/3 cucumber, diced
  • 1/2 c cherry tomatoes
  • 1/4 c black olives
  • 1/4 c Kalamata olives
  • 2 tbs garlic hummus 
  • 2 tbs vegan Greek yogurt
  • Sea salt, pepper, dried dill, to taste 

Directions

  1. Heat up your falafel in the oven according to the package.
  2. Cook quinoa according to the package.
  3. Add quinoa and arugula to a large salad bowl.
  4. Top with all other ingredients.
  5. Add salt, pepper, dill and a dollop of vegan Greek yogurt and garlic hummus.
  6. Mix it realll goood and enjoy!

I hope this recipe brought some inspiration to spice up your working lunch or weeknight dinner! Send me a photo of your Mediterranean Bowl on Instagram @haven_quinlan or comment your favorite additions below!

February 6, 2023

PB&J Smoothie

You know that old saying, “it goes together like peanut butter and jelly”? Well, that’s how I view the words “healthy” and “delicious.” I want to scream from the rooftops that you don’t have to pick one OR the other. That’s right, my friends. Healthy food CAN and SHOULD taste delicious! This PB&J Smoothie is case in point.

Flash back to a year ago when I created my AB&J Smoothie, noting I prefer the flavor of almond butter to peanut butter. Alas, for some reason last fall I was on a huge peanut butter kick and so this recipe was created. I probably had it almost every day for two months straight, so it’s about time I share it with you! I hope you enjoy!

Ingredients

  • 1 c unsweetened vanilla almond milk
  • 1/2 c frozen blueberries
  • 1/2 c frozen riced cauliflower
  • 1/2 frozen banana
  • Sprinkle of broccoli sprouts (optional, but great for your gut microbiome!)
  • 1 goji berry Blender Bomb
  • 2 tbs natural peanut butter (Check the ingredient label! The only ingredient in your peanut butter should be peanuts. Everything else is unnecessary.)

Directions

  1. Add all ingredients to your high-powered blender.
  2. While you’re blending your smoothie, drizzle a little peanut butter in your glass. It will look super gourmet and you’ll enjoy an occasional yummy bite with an extra punch of flavor!
  3. Pour your smoothie into your glass and enjoy!

I love my smoothies super thick – almost like soft-serve ice cream consistency. I find them to be the most satiating when eaten with a spoon! If you prefer yours thinner or if your blender can’t handle the ratio of liquid to frozen foods, just add more liquid. Let me know what you think of this PB&J Smoothie in the comments or over on Instagram @haven_quinlan.

February 5, 2023

Iced Cacao Latte

I love a hot beverage as much as the next girl, but sometimes even in the winter I crave something iced, creamy, and chocolatey. Enter the Iced Cacao Latte. You can make this one with or without coffee. I usually crave it when I’m hitting that afternoon slump, so I often opt out of the cold brew addition. It basically tastes like elevated chocolate milk and I love it! You can also add in some cold brew if you’re looking for that chocolate coffee flavor.

Ingredients

  • 1 c coconut milk
  • 2 tbs cacao powder
  • Optional: 1/4 – 1/2 c cold brew
  • Optional: drizzle of pure maple syrup or agave nectar for a little sweetness

Directions

  1. Add all ingredients to a blender for 1 min.
  2. Pour into your favorite glass over ice and enjoy!

This will take less than 3 minutes to make and gives you a boost when you’re looking for it. Cacao is high in magnesium, so this drink has so many amazing benefits such as supporting heart health & blood sugar balance, anti-inflammatory benefits, boosts brain function – the list goes on! Let me know what you think of this creamy drink in the comments below, or tag me on Instagram @haven_quinlan when you make it!

February 5, 2023

Vegan Yogurt Parfait

This recipe takes my Loaded Vegan Yogurt Bowl to the next level. I firmly believe beautiful food tastes better, and your meals should be more than just nourishment. They should be a ritual, an artistic expression. They should bring you joy! 

Try layering your favorite vegan yogurt with your favorite toppings for a delicious and beautiful meal or snack. Don’t know where to start? Try my current favorite combo below!

Ingredients

  1. Kite Hill vegan Greek yogurt
  2. Purely Elizabeth blueberry granola
  3. Almond butter
  4. Blueberries
  5. Chia seeds, cinnamon & unsweetened coconut flakes to sprinkle on top

Directions

  1. Alternate layers of your favorite vegan yogurt and your favorite toppings in a fun glass or parfait dish. Get creative! Make your food art.
  2. Devour and enjoy!

I hope you enjoy this delicious, nutritious and beautiful dish! Let me know your favorite yogurt parfait ingredients in the comments below or over on Instagram @haven_quinlan.

February 5, 2023

Loaded Vegan Yogurt Bowl

You know those people who like a little coffee with their cream? Well I like a little yogurt with my toppings. Seriously – I joke with Billy all the time that I just eat yogurt as a vessel for the amazing toppings. Yogurt is such a great healthy breakfast option, loaded with probiotics (good for your gut, yay!) and packed with protein (great for satiety). It’s a great option to keep you full until lunch, and it’s so quick to make in a pinch or prep the night before to grab and go. 

There is no right or wrong way to make a yogurt bowl, but below are some ideas of my favorite toppings to spice up your yogurt life. Hope this brings you some new ideas and re-invigorates your love for a delicious, nourishing breakfast!

Ingredients

  • Your favorite vegan yogurt. I love the unsweetened Forager Project yogurt. Kite Hill and So Delicious also make great options. Just be careful of added sugars! It’s very common and TOTALLY unnecessary in yogurt! If plain yogurt is too tangy for you, you can always add a honey drizzle on top for natural sweetness. 
  • Your favorite toppings. Some of mine are: 
    • Granola (try my Homemade Cinnamon Maple Granola!)
    • Blueberries (and/or raspberries, strawberries & blackberries)
    • Almond butter drizzle
    • Unsweetened coconut flakes
    • Cinnamon, cinnamon, and more cinnamon (Y’all already know how much I love the flavor, but it’s also great for fighting inflammation!)
    • Chia seeds if ya need more fiber and omega 3s in your life!
    • Chopped up Blender Bomb

Directions 

  1. Fill your bowl with yogurt.
  2. Top with all your favorite toppings. Bonus points if you have fun arranging the toppings! I like to look at plating food as an art form. Beautiful food tastes even more delicious! 
  3. Enjoy!

Let me know your favorite yogurt toppings in the comments below, or tag me in your yogurt bowl pics on Instagram @haven_quinlan!

February 5, 2023

Blueberry Muffin Smoothie

Okay I don’t know about you, but I LOVE all things blueberries. Give ’em to me whole, in yogurt, in muffins, pancakes, waffles, scones, SMOOTHIES – the list goes on! Unfortunately most blueberry breakfast food is chock-full of sugar and processed ingredients, but not this smoothie, my friends!! The blueberry with the cinnamon seriously makes this smoothie taste like you’re eating a delicious homemade blueberry muffin, but without the sluggish feeling and with all the amazing antioxidants. Give it a try – it won’t disappoint!  

Ingredients

  • 1 c unsweetened coconut milk (the kind from the carton, not the can!)
  • ½ c frozen blueberries
  • ½ c frozen riced cauliflower
  • ½ frozen banana 
  • 1 heaping handful of spinach (The more the merrier! I promise you won’t taste it.)
  • 1 tbs almond butter
  • 1 tsp cinnamon
  • 1 Aloe & Irish Sea Moss Blender Bomb

Directions

  1. Add all ingredients to a high-power blender.
  2. Blend it all up for 2 – 3 minutes, or until smooth, and enjoy!

I’ve been lovinggg this smoothie lately, and I hope you do too! Let me know what you think in the comments or tag me in your smoothie photos on Instagram @haven_quinlan. I absolutely love it when you try my recipes and share your thoughts! 

February 5, 2023

Warming Butternut Squash Salad

I have been very into winter squashes this winter! Honestly I could eat them at every meal, but this Warming Butternut Squash Salad has been one of my fave ways to enjoy squash lately. Meal prep it for your lunches all week, or whip it up as a dinner side or entree. It will only take you 30 minutes and it’s SO good!

Ingredients
Serves 2
For the salad

  • 2 c arugula 
  • 1 butternut squash
  • 1/4 pomegranate 
  • 1/4 c goat cheese
  • Optional: chopped walnuts 
  • 1-2 tbs extra virgin olive 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.
  2. While the oven preheats, wash, peel, and chop the butternut squash into cubes.
  3. Toss the squash in extra virgin olive oil, salt, and pepper and lay out flat on a baking sheet. Cook for 15 – 20 min in the oven, or until soft enough to easily poke a fork through. 
  4. While the squash is cooking, quarter the pomegranate and place it in a bowl to soak. This will make it easier to release the seeds from the rind. 
  5. Wash and dry the arugula and place in a large salad bowl.
  6. Next, combine all dressing ingredients in a small bowl and whisk until combined in a creamy consistency. You’ll definitely have extra dressing if you’re only serving two! 
  7. Remove the butternut squash from the oven and allow it to cool slightly. 
  8. While the squash is cooling, remove the pomegranate seeds from the rind.
  9. Toss the squash, pomegranate seeds, goat cheese, and optional chopped walnuts in the salad bowl. Use your desired amount of each topping.
  10. Drizzle dressing on top and and toss all ingredients well.
  11. 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. 

I have been loving winter squashes lately, and I have made this salad a ton for working lunches lately! Try this out, or add in your favorite ingredients. Let me know what you think in the comments below or on Instagram @haven_quinlan!

January 29, 2023

2023 Strawberry Plains Half Marathon Recap

I had the privilege of running the Strawberry Plains Half Marathon this weekend for the first time, and I achieved a pretty significant half marathon PR. After breaking the 2 hour marker for the first time in September 2022 at the Bluegrass Half Marathon in Johnson City, TN, coming in at 1 hour 58 min 26 sec, I took almost exactly 8 minutes off my time this weekend at Strawberry Plains, with a chip time of 1 hour, 50 minutes and 30 seconds. 

To say I am proud of that time would be an understatement. To say I was surprised by that time – even more so! I have so many thoughts and emotions I’ve been trying to organize in my brain since I ran under that finish line arch, so here is my attempt. I hope you enjoy a glimpse into my race experience, the lessons learned, and the goals for the future! 

Race Recap, Mile by Mile

  • The morning was colder than I expected. I’ve gotten quite acclimated to running in 20 – 40 degree weather this winter in Knoxville, so when it called for low 30’s I was happy. I will say, a lot of the run was in the shade and I ran the first few miles with numb toes.
  • I was more nervous for this half than I have been to race a half marathon in a long time. I think it was because it was the first time I proclaimed I was working for a sub-two hour race. Even though I had done it once before, that was more of a pleasant surprise that came from my stubbornness, rather than a specific training goal. This one was going to feel like more of a loss if I didn’t meet that marker because I had actually been working towards it.
  • Though it was a relatively small race, I got boxed in the crowd for the first mile, which made me feel very anxious as I saw the sub-two hour pacer running further away. When I was finally able to weave through the crowd, I jumped in front of the pacer to ensure I was on pace. I had to tell myself to calm my breath a lot the first few miles.
  • I definitely ran the first three miles too fast. At mile 3 I realized I was on an 8 min pace, when I passed a friend from Pure Barre who is far faster than me. That’s when I realized I needed to rein it in and I pulled back a bit.
  • For almost the entire first half of the race I had a bit of a “running scared” feeling – like the pacer would catch me, even though by my watch they wouldn’t. 
  • While the entire route was pretty hilly, when the 10K racers hit their turn around point the hills really started to pick up. 
  • The course had a loop from miles 3.5 – 6ish. In these miles I was still feeling some imposter syndrome from running so fast, even though I felt okay. It was definitely the fastest I’ve ever raced.
  • The next section was an out and back from miles 6 – 10ish. Once I hit that turn around I kept telling myself, “okay you just have to get back to the start now” which helped the race feel more digestible. 
  • Around mile 9 – 10 I really started to believe I had sub-two hour time in the bag, which felt great, but I told myself not to let up – I didn’t want to risk it. 
  • Mile 10 I felt confident on pace and mile 11 I decided to start picking it up. The last two miles I tried to focus on people in front of me and pass them one by one. 
  • The final mile of the race I picked it up a little more, realizing I could come in under 1 hour 55 minutes, being careful not to gas myself too soon. Once the finish line came into sight and I really started to punch it in. It hurt, but it was worth it! 
  • Running through the finish line, I saw the clock read just over 1 hour and 50 minutes. While the competitive streak in me was a bit disappointed I didn’t run 31 seconds faster, overall I was elated with my performance and how I continued to challenge my body when my mind told me to slow down and get comfortable. 

Lessons Learned on the Roads

  1. I am a better downhill runner than I thought. (Okay I know this sounds dumb, like “duh, downhill running is easy!”, but you have to really have quad stability and control to accelerate on the downhills and still keep your feet under you). 
  2. My tactic of consistent effort vs. consistent pace up hills was not the norm for other runners in this race, which is totally okay (lots of people passed me on the uphills)! It just made me really focus on re-gaining ground on the downhills and straight aways. 
  3. Though I thought I had mental toughness when it comes to running pretty dialed in after having two marathons under my belt, this is something I need to continue to work on. This was a challenging course for me, mentally. Lots of angel vs. devil on the shoulder.
  4. I really enjoy running with others, but I also need to focus on challenging myself during solo speed work sessions – be it on the tread, the track (gross), or strides within an outdoor run – if I want to continue to improve my speed. I also think finding a running group that challenges my pace could be helpful.
  5. A lot of this race I kept thinking “I don’t want to push for any more time goals. This hurts!”, but in retrospect I know that was fear talking. It’s super intimidating to claim big goals and work for them, knowing you might fail. It’s scary to try something you haven’t done before. It’s uncomfortable to push your body, and as humans we are biologically trained to preserve our energy rather than empty the tank. BUT it feels SO DANG rewarding, elating, FUN to surpass what you previously believed to be your limits. It makes me curious and excited about what I can achieve in the future, because I know I have more in me.

Overall I am super proud of this race. PRing is fun! Will I have races where I just go out on feel and run for fun? OF COURSE! Is pace the most important thing? NO! But the reason I fell in love with running in the first place is because I LOVE a challenge. I love pushing myself harder than I have before. I love the feeling of accomplishment and the wonder of what else I can do. 


I hope you can feel these feelings, or find your own “why” on your running or fitness journey, because that’s really what it’s all about! Let me know why you love running (or your favorite form of fitness) in the comments below, or message me on Instagram @haven_quinlan. Happy Sunday!

January 25, 2023

Mini London Guide

London calling! One of my besties since childhood, Georgie, is from England and despite growing up in the US, I think she knew she always wanted to move back to England. When she got a job in the fashion PR industry in London and moved back, I knew I would have to visit her (I miss her terribly!). But there ways always a reason why it wasn’t a good time for me to visit – I’m in graduate school, I’m planning and paying for a wedding this year, we’re in the middle of a global pandemic (okay this one was actually a legitimate reason), the list goes on. 

After subscribing to Scott’s Cheap Flights emails and setting various European cities as destinations I was interested in, I got a notification for a roundtrip flight to London at a price I just couldn’t pass up. Thanks to my massively supportive husband, I contemplated the trip for about two seconds before booking my flight. A 10-day girls trip in Europe?! It seemed like I was living someone else’s life.

The incredible experiences I had topped my anticipation for the trip! While I am no expert here, I thought I’d share some of my favorite (or should I say favourite) stops in London and a few tips and tricks I learned along the way. If you’re planning a visit there, I hope they help! If not, I hope you enjoy a little peek into my trip!

TRANSPORTATION

Public transportation is much more commonly used in London than most of America. It may seem intimidating at first, but I promise it’s actually fairly simple to navigate. Download the app “City Mapper” and it will help you navigate which tube or bus lines to use and what stops to swap lines or get off on! 

FOOD

  • Chestnut Bakery – Adorable little stop for breakfast or just to grab a quick coffee and pastry. I would recommend the croissant with gruyere cheese. Delish! 
  • Circolo Popolare – An incredible Italian place Georgie took me to, not too far from her work in Oxford Circus. Get the burrata, you won’t regret it!
  • Granger & Co – Great brunch spot in Notting Hill. 
  • Soho House – I got a bit spoiled by Georgie and her work membership to Soho House London, so I was able to have dinner on the rooftop of their Shoreditch House location. I had a great salad, but really the relaxed vibe was the best part of this place!
  • Pret a Manger – It’s a London coffee house chain on every corner, so not a revolutionary recommendation, BUT they have incredible coffee, pastries, sweets and really great grab-and-go lunch options.
  • Dishoom – BEST Indian food I’ve ever had. If you don’t go to any other place I recommend, go here. You won’t regret it. Note that they always have a crazy wait – Georgie took me here early specifically so we could actually get a table!

ATTRACTIONS

Okay there are endless things to do in London, perks of a big city, but here are some of the attractions I visited that I would recommend!

  • Bus & Boat City Tour – I signed up for a four hour bus to boat tour of the city my first day (booked through Tripadvisor). Super touristy (yep, it was a classic vintage, red, double-decker bus), but really informative. I felt it was a great way to efficiently see a ton of sights and the tour guide was great about telling us the history of a lot of places. I would highly recommend! Some of the attractions I saw while on the bus or boat: 
    • From the bus: Big Ben, St. Paul’s Cathedral, Westminster Abbey, The Shard
    • From the boat: Lots of bridges, including Tower Bridge, London Bridge, and Millennium Bridge (seen in Harry Potter and the Half Blood Prince), The London Eye, The Tower of London
  • Buckingham Palace – I walked to Buckingham Palace immediately following my bus and boat tour. It obviously holds a lot of British history and is a must-see spot, but I have to admit, I thought it would be a bit bigger! 
  • Westminster Abbey – This was my favorite historical stop I made. Well worth the entry free. Be sure to plan about an hour to get through the audio tour. You’ll learn a lot and the architecture is breathtaking! 
  • Victoria Park – London is surprisingly full of parks, but I spent the most time in Victoria Park. Georgie lives nearby, so we went for our daily morning runs through the park! 
  • West End Shows – This is London’s version of Broadway. Georgie and I saw Harry Potter and the Cursed Child and I couldn’t recommend it more! I haven’t seen it on Broadway so I can’t attest to the American version, but there was just something about seeing the British play in London that made it extra special. In London the show is split into two, two-hour parts so you can grab dinner at intermission! 
  • Warner Brothers Studio Tour – Okay if you’re a huge Harry Potter fan like me, this tour is worth taking! I booked mine through Tripadvisor, as it’s about an hour outside of the city and the ticket I booked also included a coach to and from the studio. It was super cool to see the sets and props from the movies! 
  • Covent Garden – Think outdoor mall-esque. This is a fun place to grab a bite to eat or go shopping. I had the most amazing vegan ice cream of my life here one evening! 
  • Notting Hill – If you’re looking for a great place to do some shopping, Notting Hill is super adorable. Georgie took me one afternoon and we enjoyed some window shopping after brunch.
  • Morning Yoga at Sky Garden – Georgie and I took a yoga class my final morning in London at Sky Garden. It’s essentially a massive greenhouse on the top floor of a skyscraper downtown. It was really fun to see the views while getting some movement in.
  • Afternoon Tea – I couldn’t leave London without the quintessential afternoon tea! Georgie and I went to tea at Dean Street Townhouse my last afternoon in the city. It was incredible and just felt so fun! I will say – this could be a full lunch rather than an afternoon snack. Lots of delish sandwiches and treats are served with your tea.

I hope you enjoyed my London recommendations. It’s a really cool city that I’m so lucky I got to visit. I hope you get to travel there one day!