Category: Recipe

July 26, 2020 Beverages, Recipe

Pack in the Greens Juice

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This is a superrrr simple green juice recipe if you have a juicer. There are tons of similar green juice recipes, so don’t think for one minute I’m the only health coach to dream this up. I thought it was important to include on my website, even if it’s similar to other healthy green juice recipes out there, because I want to make sure my community has access to this healthy drink! Enjoy!

Makes about 20 oz, depending on the size of your fruits & veggies. 

Ingredients

  • 1 stalk of celery (not to be confused with 1 rib, which are the individual pieces that make up the stalk.)
  • 1 cucumber
  • 1 lemon
  • Optional: ½ – 1 green apple to taste OR ½ – 1 green pear to taste OR 1 kiwi
  • Optional: ½ – 1 in chunk of ginger root 

Directions

  1. Clean all of your produce. 
  2. Chop the knobby end (a technical term) off the celery stock.
  3. Cut the ends off the cucumber and peel the outside so it looks like it has stripes. This is important for the longevity of your juicer blades. 
  4. Cut the lemon into quarters or eights and remove the peel. Again, avoid juicing the peel for the longevity of your juicer. 
  5. If you’re including apple, pear, kiwi, or ginger root, clean and chop what you’re including. Avoid juicing the apple or pear core (juice it in quarters at the largest). If you juice ginger root frequently, it’s easier on your blender if you use a peeler to remove the rough peel. 
  6. Add into your juicer in the following order: cucumber, lemon, optional additions, celery. Pro Tip: add the smallest items (ex. Lemon, herbs, ginger) in the middle of the other items to help move them through the juicer. When using celery, always juice it last, as the fibers tend to clog up the blades and strainer.
  7. Best served after refrigerated or over ice! 
Did you make this hydrating, nutrient-packed juice? Tag me in your photos on Instagram @havenspanyer.
July 24, 2020 Entrees, Recipe

Stuffed Bell Peppers

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If you have ever experienced being served a less-than-ideal vegetarian/ vegan dish at an event that leaves you, well, wanting more (literally), then you will be over the moon excited for this spectacular, plants only rockstar of an entree. Even my meat-loving fiance asks me to cook this dish, because, what do ya know, plants can be packed with filling protein too! The chickpeas in this dish will keep you satiated and the mixture of veggies and spices brings allll the flavor.

Serves 2. Double, triple, etc. as needed 

Ingredients 

  • 2 large bell peppers (color of your choice)
  • 1 c rainbow quinoa 
  • ¼ c fresh basil, chopped 
  • Sprinkle of salt, pepper, and oregano 
  • 1 tbs lemon juice
  • 2 tbs avocado oil
  • 1 tbs minced garlic
  • ¼ red bell pepper, diced (or color of your choice)
  • ¼ orange bell pepper, diced (or color of your choice)
  • ⅓ c multi-colored cherry tomatoes, sliced in half
  • ⅓ c cauliflower 
  • ⅓ c broccoli 
  • ½ white onion, diced
  • 1c spinach, chopped
  • ½ 16oz can of chickpeas 
  • Handful of broccoli sprouts for garnish 

*Pro tip: The veggie measurements above are an approximation. Don’t stress yourself out measuring every single ingredient you chop. Add more of one and less of another based on your preferences, or swap out any veggies listed above for your personal favorites! 

Directions 

  1. Preheat the oven to 425 F.
  2. Cook the quinoa as instructed on the package.
  3. While the quinoa is cooking, clean. half, and empty your bell peppers of stem and seeds. 
  4. Line a rimmed baking sheet with parchment paper.
  5. Place pepper halves open side down and bake for 10 min. Rotate to face up, sprinkle with salt and pepper, and bake another 8 min or until soft.
  6. While peppers are cooking, chop the veggies.
  7. Heat avocado oil in a frying pan on the stove over medium-high heat. Add minced garlic and onion and saute about 3 minutes.
  8. Add lemon juice, cauliflower, broccoli, chickpeas, and peppers and cook for another 4 – 5 min.
  9. Add chopped spinach and tomatoes and cook for another 2 min or until spinach is just wilting. 
  10. When quinoa is done cooking, mix in the chopped basil.
  11. Serve peppers over a bed of quinoa. Fill peppers with veggies from the stovetop. Garnish with sprouts. Enjoy!

I hope you all love this colorful meal as much as I do! Don’t forget to tag me in your Insta photos @havenspanyer when you make it. I love seeing your personal spin on my recipes! 

July 24, 2020 Breakfast, Recipe, Smoothies

Chocolate Chip Smoothie

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Rich like dessert but light on your stomach, the Chocolate Chip Smoothie is perfect for your early morning, mid-afternoon, or late night sweet cravings! Check out the tips at the bottom of the page for some delish variations.

Ingredients

  • ½ frozen banana
  • ¾ c frozen cauliflower rice
  • 1 c unsweetened vanilla almond milk
  • 1 tbs cashew butter
  • 2 tbs cacao nibs
  • 1 tsp honey or agave 
  • 1 tsp pure vanilla extract 
  • 1tsp each of flax seed & chia seed
  • Optional: 1 original or coffee, almond butter, & cacao blender bomb
  • 1 small handful of ice

Directions

  • Add all ingredients to your blender and blend. Add more almond milk as needed to reach your desired smoothie consistency. Top with cacao nibs. Enjoy!

Variation Options

  • Option 1: Make this a Chocolate Chocolate Chip Smoothie by adding 2 tbs cacao powder! 
  • Option 2: Make this a Peanut Butter Chocolate Chip Smoothie by replacing the cashew butter with peanut butter and adding a cacao and peanut butter blender bomb.
  • Option 3: Pack in the greens! You always have the option of adding a handful of leafy greens to any Health by Haven smoothies! 
Tag me in your Instagram photos @havenspanyer next time you make this Chocolate Chip Smoothie! I love seeing your creations! 
July 24, 2020 Breakfast, Recipe, Smoothies

Dragon Fruit Smoothie

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I first made this smoothie with my mom when I was visiting my family at home (S/O to all the Tennesseeans!). I honestly hadn’t tried dragon fruit before, but I’m sure glad my mom had some in the freezer! Try this smoothie out for a delicious, nutritious, and insta-worthy meal! I promise you’ll fall in love with this tropical fruit just like I did.

Ingredients 

  • ¾ c frozen dragon fruit
  • ½ frozen banana
  • ⅓ c frozen riced cauliflower 
  • 1 c unsweetened coconut milk 
  • 1 tbs cashew butter
  • 1 tsp milled flax seed & chia seed
  • Sprinkle of frozen broccoli sprouts
  • 1 goji, coconut, & acai blender bomb

Directions 

  • Add all ingredients to your blender and blend. Add more nut milk as needed to reach your desired smoothie consistency. Top with homemade granola, unsweetened shredded coconut flakes, and/ or dragon fruit chunks. Enjoy!

Tag me in your Instagram photos @havenspanyer when you try this Dragon Fruit Smoothie! I love seeing your creations!

July 24, 2020 Breakfast, Recipe, Smoothies

Peachy Green Smoothie

When it’s summer and the temp spikes into the 80s, 90s, even 100s (UGH!) this smoothie is the MOST refreshing and satisfying! Throw in as many plants as you can. If you’re missing an ingredient or two from the lengthy list below, don’t sweat it! Just remember, the greater the plant diversity, the healthier the gut microbiome. 

Ingredients

  • ½ frozen peach
  • ½ frozen banana
  • ½ steamed & frozen zucchini 
  • ½ c frozen cauliflower rice
  • A sprinkle of frozen broccoli sprouts 
  • 1 handful each of spinach & kale
  • ¾ c unsweetened vanilla almond milk
  • 1 tbs almond butter
  • 1tsp each of cinnamon, flax seed, chia seed, & hemp seed
  • 1 original blender bomb

Directions 

  • Add all ingredients to your blender and blend. Add more almond milk as needed to reach your desired smoothie consistency. Top with homemade granola and peach chunks. Enjoy!

Don’t forget to send me a photo of your smoothie on Instagram @havenspanyer! I love seeing your creations!

July 24, 2020 Breakfast, Recipe, Smoothies

Chocolate Coffee Smoothie

Rise and shine! This smoothie is the perfect pick me up for mornings when the snooze button mayyyy have been hit a time or two (or five). It’s also a fantastic alternative for when you’re craving muffins, pastries, or Pop-Tarts (where my fellow chocolate lovers at?!). You can even make this delicious creamy goodness as a cold dessert on hot summer days!

Ingredients

  • ½ steamed & frozen sweet potato 
  • ½ frozen banana
  • ½ c unsweetened vanilla almond milk (or unsweetened nut milk of your choice)
  • ¼ c unsweetened cold brew coffee (I like to use cold brew from a local coffee shop, but Stok unsweetened cold brew is also a great option.)
  • 1 tbs almond butter
  • 2 tbs cacao powder 
  • 1 tsp honey or agave
  • 1 tsp each of flax seed, chia seed, hemp seed
  • 1 tsp cinnamon, optional (for cinnamon fanatics like me)
  • 1 coffee, almond butter, & cacao blender bomb
  • 1 small handful of ice

Directions

  • Add all ingredients to your blender and blend. Add more almond milk as needed to reach your desired smoothie consistency. Top with cacao nibs. Enjoy!

Tag me in your Instagram photos @havenspanyer next time you make this Chocolate Coffee Smoothie! I love seeing your creations!

July 24, 2020 Entrees, Pasta, Recipe

Cauliflower & Kale Gnocchi

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Looking for that perfect Italian home-date-night dish? Well friends, you are in luck! This is a superrrr easy dish to please vegetarians/ vegans/ plant-based eaters (like me) and meat eaters (like my fiance) alike! AND as an added bonus, you get to pack in tons of veggies (S/O to the cauliflower and kale gnocchi) instead of high-carb, high-calorie potato or dough gnocchi, so you can finish this meal feeling satisfied and energized. Say goodbye to the post-meal nap and helloooo to living your best life!

Serves 2 – 3

Ingredients

  • ½ 10 oz bag of cauliflower gnocchi
  • ½ 10 oz bag of kale gnocchi 
  • 1 packed c spinach, chopped
  • 1 container of multi-colored cherry tomatoes, sliced in half
  • ¾ c vegetable broth
  • ¼ c tahini 
  • ⅓ white or yellow onion, diced
  • 1 tbs minced garlic
  • 1 tbs olive oil 
  • ½ tsp each of the following: sea salt, pepper, basil, oregano, rosemary

Directions

  1. Saute minced garlic and onion in olive oil in a large skillet. 
  2. Add cauliflower and kale gnocchi, vegetable broth, tahini, and all spices. Stir well then let cook in the skillet untouched. Cook for about five minutes or until gnocchi is soft and crisp on the pan side and most of the liquid is soaked up. 
  3. Add the tomatoes and spinach and cook for another 2 – 3 minutes.  
  4. Top with parmesan or nutritional yeast. 

* Pro tip: If you are enjoying this dish with a meat eater, they have the option to add grilled chicken. 

I love hearing from you! Send me photos when you try out this yummy meal on Instagram @havenspanyer.

July 23, 2020 Entrees, Pasta, Recipe, Salads

Veggie-Packed Pasta Salad

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One of my favorite quick lunches or dinners for a hot summer day. Our bodies crave lighter, fresher foods as the temperatures start to rise. This dish brings the freshness and flavor along with the protein-packed chickpea pasta to keep you full and satisfied. If you have a vegetable garden, this is the perfect chance to toss in any veggies that are ripe! I included tomatoes and basil from my little garden. 

Serves 2 – 3

Ingredients

  • ½ box banza rotini pasta (or use your fave plant-based pasta!)
  • ½ cucumber, chopped 
  • ½ container of multi-colored cherry tomatoes
  • ½ bell pepper of your preferred color, diced (I like to use a few different colors mixed together!)
  • ¼ c black olives, sliced in half
  • ½ c raw broccoli, chopped into bite sized pieces 
  • ½ c raw cauliflower, chopped into bite sized pieces
  • Your favorite Italian or vinaigrette dressing (Check your food labels! Try to avoid selecting a dressing packed with sugar or sugar-alternatives!)
  • Optional: Feta crumbles or your favorite plant-based cheese

Directions

  1. Cook the pasta according to the package. Drain, rinse in cold water, and set aside.
  2. Clean and chop the cucumber, tomatoes, pepper(s), black olives, broccoli, and cauliflower. 
  3. Mix the pasta and veggies in a large bowl with your preferred dressing. Optional- add a cheese of your choice and enjoy! 

I love seeing photos when you make my recipes! Be sure to send me your recipe pics on Instagram @havenspanyer.

July 23, 2020 Recipe, Salads

Blueberry & Peach Salad with Honey Vinaigrette

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Salads have been my go-to lunch since middle school. Yes seriously. I was the kid bringing a packed salad instead of going through the lunch line like most everyone else. Salads are so versatile, refreshing, nutritious, and filling (when you add the right toppings!). This is one of my favorite summer salads. You can throw it together in less than five minutes and the spinach, goat cheese, avocado, and almonds keep you full for hours! This would also be great as a side salad. Say goodbye to the wilty iceberg lettuce topped with three cherry tomatoes and few croutons!

Ingredients

Salad

  • 1 packed c spinach
  • ⅓ c blueberries
  • ½ sliced peach
  • ½ diced avocado (optional)
  • ¼ c almond slivers
  • A sprinkle of goat cheese (optional)

Dressing
Will make more than 1 serving

  • 2 tbs water
  • 2 tsp white balsamic vinegar 
  • 1 tsp honey

Directions

  1. Rinse and dry the spinach, blueberries, and peach. 
  2. Place spinach in a bowl and set aside. 
  3. Mix all dressing ingredients together.
  4. Toss spinach in homemade honey vinaigrette dressing. 
  5. Top with blueberries, peaches, goat cheese, and almond slivers. 
  6. Enjoy!

I love hearing from you! Send me photos on Instagram @havenspanyer when you try out this yummy meal.

July 23, 2020 Breakfast, Recipe, Smoothies

Blueberry Coconut Smoothie

I’m telling you, this smoothie will satisfy all your blueberry muffin cravings. Naturally sweet from the berries, banana, and coconut, this smoothie will make your tastebuds sing. The combination of the almond butter, seeds, and blender bomb will keep you full until your next meal. Take it for a spin in your blender!

Ingredients 

  • ¾ c frozen blueberries
  • ½ frozen banana 
  • ¾ c frozen cauliflower rice
  • 1 c spinach
  • ¾ c unsweetened coconut milk
  • 1 tbs almond butter
  • 1 tbs unsweetened shredded coconut flakes
  • 1 tsp flax seed
  • 1 tsp chia seed
  • 1 goji, coconut, & acai blender bomb

Directions 

  • Add all ingredients to your blender and blend. Add more coconut milk as needed to reach your desired smoothie consistency. Top with homemade granola, blueberries, and/ or coconut flakes. Enjoy!

I love seeing your smoothie photos! Tag me in your pics on Instagram @havenspanyer and let me know what you think of this recipe in the comments below.