Tag: #recipe

August 20, 2020

Chocolate Chip Oatmeal Energy Bites

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This recipe went through manyyy iterations, but I finally got it right! When the chocolate cravings strike or you need a mid-afternoon energy boost, this is the perfect snack! Make them in under five minutes and store in the fridge for up to a week. Let me know if you make them in the comments below or by tagging me in your photos on Instagram @havenspanyer.

Makes 10 – 14 bites, depending on the size 

Ingredients

Dry

  • ¾ c rolled oats
  • ¼ c oat flour 
  • 2 tbs milled flax seeds
  • 1 tbs chia seeds

Wet

  • ¼ c almond butter
  • 2 tbs pure maple syrup
  • 1 tbs coconut oil
  • 1 tbs water 

Mix-in 

  • ⅓ c mini chocolate chips

Directions

  1. Add all of the dry ingredients into the food processor and pulse.
  2. Add the wet ingredients into the dry and pulse to combine. Slowly add more water if needed, until dough forms together. 
  3. Mix in the mini chocolate chips by hand. 
  4. Roll the dough into bite sized balls and refrigerate for at least 3 hours before eating. Enjoy!
August 16, 2020

Watermelon Salad

This SUPER simple salad is perfect for a summer snack or side. Give it a try and let me know what you think in the comments below or on Instagram @havenspanyer.

Ingredients

  • 1 c watermelon, cubed
  • Roughly ¼ c feta
  • Roughly 8 fresh basil leaves 
  • Optional: balsamic reduction 

Directions

  1. Chop the watermelon into cubes.
  2. Slice the basil into thin ribbons. 
  3. Mix watermelon and basil together. Crumble the feta on top. 
  4. Optional: drizzle balsamic reduction on top of your watermelon salad.
  5. To make balsamic reduction, add roughly ½ c balsamic vinegar to a saucepan. Bring it to a boil, then reduce to simmer. Simmer until it turns from a thin liquid to a thicker consistency. It will reduce in volume by about half. Be careful not to heat too long, or it will solidify. Stir occasionally to prevent the bottom from sticking or burning. 
August 8, 2020

Chocolate Cherry Smoothie

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Cherry flavored candy was always my favorite flavor growing up. Now I’ve become way more of a chocolate person than a candy person and prefer the actual cherry fruit to the artificial flavor. This smoothie is a perfect combo of two of my favorite flavors- chocolate and cherry. Give it a try and let me know what you think in the comments below or on Instagram @haven_quinlan!

Ingredients

  • ¾ c frozen sweet cherries 
  • ½ frozen banana
  • ⅓ c frozen riced cauliflower 
  • 1 c homemade cashew milk (check out my recipe HERE!)
  • 1 original Blender Bomb
  • 1 large handful of spinach 
  • 1 tbs cashew butter
  • 2 tbs cacao powder 
  • Sprinkle of milled flax seeds & chia seeds

Directions

  1. Blend all ingredients well, and add more cashew milk until you reach your desired consistency. 
  2. Top with cacao nibs and cherries and enjoy! 
August 8, 2020

Mango Smoothie

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If you’re craving something tropical and packed full of flavor, this smoothie is for you! The mango tastes so summery, and you can’t even taste all the nutrient dense greens packed into this tasty drink. Pro tip- it’s a great way to pack in the veggies for picky children, friends, or significant others! 

Ingredients

  • ¾ c frozen mango chunks 
  • ½ frozen banana
  • 1 c unsweetened macadamia nut milk (or your favorite nut milk)
  • 1/2 c frozen riced cauliflower 
  • 1 original Blender Bomb
  • Large handful of spinach
  • Sprinkle of frozen broccoli sprouts
  • Sprinkle of milled flax seeds & chia seeds 

Directions

  1. Blend all ingredients and add more nut milk until you reach your desired consistency. 
  2. Top with granola and/or mango chunks and enjoy! 

Let me know if you try this smoothie by commenting below or tagging me in your photos on Instagram @haven_quinlan! 

August 1, 2020

Homemade Cashew Milk

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I use nut milk every single day. Whether it’s in my smoothie, coffee, matcha latte, or cooking it’s a staple item in my fridge. This is a super easy recipe to blend up if you have a high-power blender. I prefer this to store bought nut milk, as it’s extra creamy and doesn’t contain any additives. Let me know if you make it by replying in the comments or tagging me on Instagram @havenspanyer!

Ingredients

  • 2c raw cashews
  • 4c water

Directions

  1. Soak the cashews in water for 5 – 8 hours.
  2. Drain and rinse the cashews.
  3. In a high-power blender, combine the cashews and water. Blend for 5 minutes. 
  4. Optional: add the following for additional flavor:
    1. 1/2tbs vanilla extract 
    2. 1-2tbs of a natural sweetener, such as honey, agave, or pure maple syrup
    3. Sprinkle of cinnamon 
    4. Add more water if you prefer a thinner consistency 
  5. Store in an airtight container in the refrigerator. Use within one week.
July 26, 2020

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

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

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

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

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!