Jennifer Hanway

Eat Well. Move Well. Live Well.

Jennifer Hanway is a Holistic Nutritionist, Bio Signature Modulation Practitioner and Certified Personal Trainer, originally from London but now living in Newton Centre and working in Back Bay, Boston.

Q&A Friday: Collagen for Vegans?

Olivia asks: 

My question for you was in reference to collagen powders. I've looked into them briefly but it doesn't seem like vegan options are easy to come by. Are you aware of any companies making vegan collagen, or what I should be using as an alternative? Especially following your recipes, I'm wondering if an extra scoop of protein powder is sufficient or is collagen is altogether different? 

Such a great question Olivia!

Let's start by qualifying what collagen powder is made from - collagen is actually the most abundant protein in the body, and is found throughout all connective tissues in humans and animals. Collagen protein is typically made from the connective tissues of cows, therefore making it totally unsuitable for vegans! Vital Proteins does make a Marine Collagen made from fish scales for those of you who follow a pescatarian diet.

However, all is not lost for those of you wanting the gut healing and skin beautifying benefits of collagen whilst following a vegan diet. Collagen is considered a 'complete' protein as it contains all nine essential amino acids, but we have to remember that all types of protein (plant and animal) break down into amino acids in the body. So as long as vegans are having a variety of plant-based proteins in their diet, they will be ensuring they get all the building blocks to manufacture collagen within the body. 

Plant-based protein powders (pea, hemp, rice) can help vegans up their protein intake, especially if they find their diet on the lower side, or if they are doing a lot of exercise. Vegan diets can typically be pretty carbohydrate heavy, so my tip here would be to increase the amount of plant protein you are consuming, eat more low carb vegetables such as leafy greens (yes, even vegans can eat more veggies), and be aware of the amount of 'deliberate carbs' (carbs you add to a meal) they are consuming. 

Vegans and non-vegans alike can also up their intake of foods that help promote natural collagen production in the body such as avocados, walnuts, flaxseed and strawberries - all super delicious options!

My Collagen Crusader Smoothie is designed to promote natural collagen production in the body and is packed with gut and skin loving protein and great fats! 

Collagen Crusader Smoothie

  • 1 scoop vanilla plant-based protein powder
  • 1 tablespoon walnut butter 
  • 1 teaspoon flaxseed
  • ¼ ripe avocado
  • ½ cup strawberries (keep the tops on)
  • 1.5 cups hemp seed milk 

Blend until smooth.

Want to know more about the best foods for natural beauty? Join me on 2/4 for my 'Beautiful Skin from Within Workshop' at Boston Public Market - with Beauty-Boosting Superfood Smoothies and swag bags for all! 

'Beautiful Skin From Within' Workshop

Cauliflower Keto Bread

As much as I love one of my Superfood Smoothies for breakfast, I'm a Wellness Girl and need my Avocado Toast fix at least once a week!

I'm finding a high fat, Ketogenic diet is working really well for me right now, so I had to find an alternative to my usual brown rice bread.

This Cauliflower Keto Bread is a super nutritious and very low carb option and is so easy to make. I love my silicone loaf pan, and this could be made into muffins also, and freezes really well. Its delicious on its own, with grass-fed butter, nut butter, coconut butter (ie all the butter), and of course as the base for Avocado Toast...

  • 2 cups organic cauliflower florets (fresh or frozen)
  • 1.5 cups ground flaxseed (buy whole seed and grind at home to prevent oxidation)
  • 2 pasture raised eggs 
  • 1/2 cup coconut oil 
  • 1/4 cup warm water
  • 1 teaspoon aluminium free baking powder
  • 1 pinch Himalayan salt 

Preheat oven to 385 degrees. 

Steam cauliflower until soft, drain, and squeeze as much water out as possible. Place in a food processor and pulse for 30 seconds. 

Melt the coconut oil and leave to cool. 

Place the cauliflower, flaxseed, baking powder and Himalayan salt in a large mixing bowl and stir together. 

Place the eggs, water and melted coconut oil in a blender for 15 seconds, or until frothy. Stir this gently into the cauliflower mixture, ensuring you keep the air bubbles in. 

Pour into a silicone loaf pan, and bake for 30 minutes in the oven. After 30 minutes remove from the loaf pan, and place back in the oven for another 10 minutes, or until the loaf is firm. 

Q&A Friday: How Do I Banish Belly Fat?

‘Dear Jenny - the one area I’m really struggling with is losing belly fat. I’ve lost a bunch of weight, and although I’ve absolutely lost some in that area, it seems like it will always be a problem area. I do tons of sit-ups, try to get enough protein, etc. Can you help?’
— Maryann, Boston

Hi Maryann, firstly congratulations on your weight loss! 

Fat around the midsection is one of the last places we lose from, especially in women, but it is possible with the following holistic strategies:

Gut Health: quite often I see clients complaining about belly fat, when (at least in part) they are actually suffering from bloating/constipation.  Drinking a ton of water, eating fibrous greens and taking a good quality probiotic will always help. 

Ensure at least 12 hours 'fast' between finishing your evening meal and starting breakfast to give your body time to digest and absorb, and for your digestive system to 'wake up' in the morning. For example, if you finish dinner at 7pm on a Monday, then don't start breakfast until 7am on a Tuesday. 

Nutrition: low carb is the way to go, and if possible I would try 2 weeks of great proteins (fish, chicken, grass-fed ground beef, pasture raised eggs) unlimited green veggies (kale, spinach, chard, etc), some great fats (coconut oil, avocado, ghee) and just 50g of extra carbs from berries of starchy vegetables. 

Training: quit the sit-ups! Ensure you are strength training in the gym at least 3 times a week, and ensure you are utilizing the big three: squats, deadlifts and pull-ups (these are all scaleable depending on your training experience). These will work your core more than any 'ab' exercise and optimize EPOC (Excess Post-Exercise Oxygen Consumption) - which means you burn more calories post workout. 

Finish (or start) your training with core stabilization work such as Dead Bugs and Palof Presses, and I still love the Curl from barre workouts for core strength.

Click here to learn how to Dead Bug:

http://www.jenniferhanway.com/blog/2016/12/2/fitness-friday-the-one-ab-exercise-you-should-be-doing-but-probably-arent

Sprints have been clinically proven to reduce body fat as they release the hormones involved in fat burning, and mobilize fat stores from the abdominal region. A 2008 study that found that overweight, sedentary women who did 20 minutes of stationary cycle sprints 3 days a week lost an average 2.5 kg of fat, of which a significant portion was from the abdominal region. 

The protocol used in the study: was 8 seconds of sprinting (all out) followed by 12 seconds of active rest (continue pedalling) repeated for a total of 20 minutes. Try this twice a week for best results. 

Stress and Sleep: reducing stress and improving sleep is probably the most under-utilized tool in reducing belly fat. When we are stressed the body releases Cortisol, which (amongst other negative effects) leads us to hold on to and even lay down fat stores, especially around the belly. When we are under stress the body kicks into 'fight or flight' mode and acts as if under attack. It will hold on to excess body fat in case of periods of famine, especially around the midsection. 

Ensure you are taking steps to manage your stress throughout the day (breathing exercises, walking in daylight, meditation, implementing an early caffeine curfew), and prioritize great sleep (7-9 hours without waking) every night. 

Wellbeing: one of the reasons women store fat around the belly area can be excess estrogen in the body. Ensure you are not are not exposing yourself to toxic xenoestrogens (chemical compounds that mimic estrogen in the body), by not eating and drinking out of plastic, and using clean personal care products. Ensure efficient estrogen detoxification by eating a ton of fibrous veggies and up your water intake. 

Do you have a holistic health issue that you would like my advice on? The Solution Session is a 90 minute in person or online consultation dedicated to giving you the answers and strategies to tackle your nutrition, fitness and wellbeing challenges. For more info click here: The Solution Session.

 

 

 

How I Keep A Morning Routine With My Varied Daily Schedule

Full transparency- I used to really struggle with creating a morning routine for myself. Due to the nature of my career I have a variety of different 'mornings': from having to be up bright and early to travel to see my clients, days when I work from home and have more flexibility in my schedule, super busy starts to the day when speaking or facilitating workshops, or a new addition to my schedule, which is travelling to NYC once or twice a month.

Because my days look different throughout the week I thought there would be no way I could implement a morning routine, even though I thoroughly understood the importance of setting your physical and mental tone for the day.

However, whilst working as Head of Nutrition and Wellbeing at a boutique health retreat in Switzerland this year I found myself to have the same (demanding) schedule every day, which gave me a chance to develop a morning routine, the parts of which I now mould to fit my schedule for each day. Whilst working on retreat this morning time also became my saviour - it was the 1 hour in which I had to myself before working on my own business for another hour, then committing myself fully to the guest's needs from 7am until bedtime. 

Naturally, I wake between 5 and 5.30am every morning, and I think this is partly my Lion chronotype (see Dr Michael Breus's fascinating 'The Power of When' for more information on maximizing health and productivity for your chronotype) and years of teaching early morning barre classes at the studio in London! This early rising means I have time for the following, even if I have an early start with clients or am travelling, and it is my favourite time of day. 

When I do wake up I am super switched on and found that if I laid in bed and did nothing my mind would start to wander to unhelpful or negative thoughts, so I read a least 1 or 2 chapters of a professional or spiritual book to help me start my day with a positive mindset. Recent favourites have included 'Daring Greatly' by Brene Brown, 'You are a Bad Ass' by Jen Sincero, 'The Slight Edge' by Jeff Olson, and I am currently reading 'Tribe of Mentor's by Tim Ferriss. Earlier this year I reluctantly bought a Kindle (reluctantly as I love the feeling and weight of real books in my hand), but now it is one of my greatest loves as it has enabled me to read so much more (I usually have 3 books on the go at one time - one for self-development, one for work and one novel), it means I can read in bed early in the morning without putting the lights on and waking Husband Hanway, and is so easy to travel with.

Whilst reading, I drink a strong black coffee. Coffee can be controversial as a health food, and as such, I have really done my research on whether this is a good way for me to start my day. Coffee can have a  negative effect on health if it is not organic (it is one of the most pesticide sprayed crops in the world), due to its caffeine content (caffeine raises our stress hormone Cortisol) and can be highly acidic.

However, it is also one of the highest sources of antioxidants in the world, and makes me feel amazing when I drink it! So I recently had my cortisol and thyroid levels checked by my doctor which were all in the 'thriving' range so I gave myself the green light to enjoy my favourite morning ritual. I drink a low acid, organic coffee called Puroast, my first cup black, then the second cup currently 'Fat Coffee', made with Brain Octane Oil and Fourth and Heart Grass Fed Ghee.  If I am travelling I switch to Four Sigmatic's Lions Mane and Chaga Mushroom Coffee packets that just need hot water (because I love myself too much to drink plane, train or hotel room coffee)! 

I then fill in that morning's entry in my 'Five Minute Journal'. This has been a game changer for me, it is so quick and easy to do that I have no reason not to complete it, and now my brain is conditioned to find things to be grateful for from the minute I wake up. If I am travelling I use the Gratitude app on my phone, which I love as you can also add pictures of the things you are grateful! 

Then I refer to my daily planner to check my schedule and tasks for that day. If I am at home I use a 90-day Daily Action Planner from Savor the Success (I've tried a ton of daily planners, and this works best for me), or if I am travelling I transfer my schedule and ideas to Evernote. I do not check my schedule or my email/SM before the steps above, which takes so much discipline for me! 

Lastly, I take 1000 mg of Liposomal Vitamin C, which I discovered when recovering from major dental surgery last year. Not only is it wonderful for immune health but it also boosts collagen production, making it wonderful for tissue growth and repair ( I am passionate about creating great skin from within). It is much more easily digested and bio available than a capsule or a powder, and as such it needs to be taken on an empty stomach, followed by 15 mins of not eating. 

The last three of my non-negotiable health habits depend on my schedule for the day: 

Breakfast - I always leave at least 12 hours (ideally more) between my last meal of the day and breakfast the following morning. This means if I finish eating at 6 pm, I do not have any food until at least 6 am the next morning. This is a very gentle way of getting the benefits of intermittent fasting, and I find that it is really beneficial for my digestive system. Usually, I break my fast with a 'fat' coffee (see above)' and then have a Superfood Smoothie a couple of hours later. 

Meditation - a daily meditation practice is still, well a practice for me, but meditating in the morning does not work for me, as I am super switched on, and want to maximize that cognitive function. Meditating for 10-20 minutes as I close out my work day (usually around 5 pm) is the best fit for me so far, but again can change depending on my schedule. I'll use either the Headspace or Gaiam Yoga Studio apps or The Chopra Centre Guided Meditations (I first discovered these whilst travelling in South America eight years ago, and they still take me back to meditation on a mountain in Peru)! 

Working Out - this is the hardest element for me to stay consistent with. I have had to do away with my idea of a perfect workout regime, in favour of just getting it done (BTW, done is always better than perfect). If I am working from home then I'll hit up a 20 or 30 minute HIIT workout on our spin bike using the Peloton App (which you can still use, even if you don't have a Peloton bike), if I am seeing training clients at the gym I'll fit in my strength training workout around them, and if in Boston or New York I love to take a studio class. 

These daily practices have helped me so much in regards to my health and productivity, and as a lover of routine centre and ground me even if every day in a week looks different. I'd love for you to share your morning routines and habits below! 

 

 

 

Superfood Smoothie: Blueberry, Coconut and Cauliflower Smoothie Bowl

Merry and Bright!

It's a White Christmas here today, and I'm channelling the season with this delicious Blueberry, Coconut and Cauliflower Smoothie Bowl!

Even on holidays and special occasions I try to start the day with a #SuperfoodSmoothie - it means that I am getting a blood sugar and hunger hormone stabilizing blend of protein, fibre and fats, meaning I am less likely to overeat throughout the day and ensures I reach my PRIME Principle of 8-9 servings of veggies and fruits a day.

Keeping my healthy habits over the holidays never feels like deprivation to me - in fact when I feel light and energized I enjoy myself even more, and means I can be present for my family and friends at this special time of the year. That's not to say I don't indulge, but my focus is always on quality, not quantity (I'm especially looking forward to roast beef, organic red wine and dark chocolate later), and my non-food related habits (exercise, meditation, journaling) are the same, every single day!

Blueberry, Coconut and Cauliflower Smoothie

  • 2 Scoops Vital Proteins Collagen Powder or 1/4 cup Navitas Organics Hemp Seeds (for my vegans)
  • 1 tablespoon Artisana Organics Coconut Buttler
  • 1/2 cup frozen blueberries
  • 1/2 cup frozen cauliflower rice
  • 1.5 cups coconut milk

Blend until smooth, then sprinkle on festive toppings!

If you like this recipe then you will love my Bone Broth Cacao Superfood Smoothie! 

Five Simple Ways: To Improve Digestion In The Winter

For those of you (like me), with rather sensitive digestive systems, the winter can be a challenging time and can leave me feeling bloated, constipated and feeling as if I am not obtaining the nourishment from my food. 

In Ayurvedic medicine the months between November and February are considered Vata season, reflecting the characteristics of the dosha (type): cold, dry and light. To balance this in terms of our health and our digestive systems we need to eat foods and implement dietary habits that enhance the opposite of these properties: warm, soft, and rich. 

The simple tips below work wonderfully for me and my clients, and are super easy to implement in your daily holistic health routine. 

1) Eliminate raw foods: this is number one for me in the winter. Salad based meals are out, and I limit raw foods to some baby spinach (which I usually wilt by placing underneath cooked foods when serving), or leafy greens in a Superfood Smoothie or Green Veggie Smoothie, where they will be blended, broken down, and easier for me to digest. 

2) Add more fat: eating a higher fat, lower carb diet has worked wonders for me, and I see huge improvements in my gut health also when I cycle in time on a keto diet. Ensure all of your meals contain some fat, it will enable food to move through the digestive tract easily and smoothly and will help you absorb the fat-soluble vitamins (A, D, E and K) from your food. 

I will always add some avocado, coconut milk or nut milk to my smoothies at this time of year, and my favourite fat to cook with is grass-fed ghee. Ghee is so nutrient dense, can be tolerated by those who are sensitive to dairy, contains butyrate, a short chain fatty acid beneficial to gut health and is a great source of CLA, a type of fat that has been shown to lower cholesterol and high blood pressure, reduce inflammation, and improve body composition. 

3) Eat food that is warm and moist: dry, cold, hard foods are almost impossible for me to eat at this time of year, so I love to blend veggies and fats into a soup with some bone broth, and if I am in a rush and grabbing something from the fridge that has been cooked in advance rather than heating it in a microwave (we don't own one) I will warm some bone broth and pour it over the meal. 

Even my smoothies get a winter makeover, and right now I am obsessed with Warm Smoothie Bowls which are so easy to make and so nourishing! You can check out my recipe here: 

Almond, Cinnamon and Pink Salt Warm Smoothie Bowl

4) Drink warm water and herbal tea: I cannot tolerate any cold drinks at this time of year, so will usually always have some hot herbal tea or warm water to hand at all times. As a Brit one of the first purchase I made when moving here was an electric kettle, and it is probably the best $20 I ever spent! My favourite herbal teas in the winter are all warming and nourishing, and I love anything with ginger, chai, cinnamon, turmeric or tulsi. Another favourite of mine that I love in the morning is warm water, apple cider vinegar and fresh ginger. 

5) Practice hands-on belly breathing:  if I do find myself with cramping, bloating or gas at this time of year either due to something I've eaten, or stress (gut health is hugely affected by stress), then hands on belly breathing is a lifesaver for me. Simply lie down and place your hands very gently on your abdomen, inhaling and exhaling slowly through the nose. Close your eyes and breathe into your hands for at least 2 minutes. 

The combination of the warmth of your hands, the deep breathing (which calms the central nervous system and relieves cramping) and taking a few moments to soothe and comfort yourself can work wonders. 

Want to learn more about optimizing your gut health in the winter? Here is some more information on how to boost your immune system via the gut at this time of year:

6 Steps to Optimize Your Gut Health in the Winter

 

Superfood Smoothie: Almond, Cinnamon and Pink Salt Warm Smoothie Bowl

Is it oatmeal, a warm smoothie bowl, or a chia pudding? I don't know, and I don't care, I'm just obsessed! 

Taking inspiration from the amazing @bewellbykelly this recipe has been on repeat in the Hanway House (I had it twice yesterday, I'm not going to lie), and its so nice being able to have a warming bowl of deliciousness on cold mornings that is low carb, protein and fat based, and fibre packed. ⠀
And it tastes amazing! I've paired vanilla, cinnamon, almond and Himalayan salt (wonderful for supporting your adrenals first thing in the morning), for a sweet and salty flavour combination.⠀

Simply gently heat 1.5 cups of almond milk on the stove top, and stir in the following ingredients: ⠀
1 scoop vanilla protein powder (pea/hemp/rice/cricket)⠀
1 tablespoon ground flaxseed⠀
1 tablespoon chia seed⠀
1 tablespoon crunchy almond butter⠀
1/2 teaspoon vanilla essence⠀
1/2 teaspoon ground cinnamon ⠀
1 pinch Himalayan salt ⠀

Heat and stir until smooth, then remove from the heat and serve!⠀

Meat Free Monday: Roasted Acorn Squash with Mediteranean Quinoa

Meal Prep in the Hanway house is about as far away from 21 plastic containers of dry, bland, colorless food as possible: I want to be able to open my fridge and see a plethora of beautiful, bright, nutritious foods that I can mix and match to create delicious 'grab and go' meals for when Tim or I are in a hurry! 

This Roasted Acorn Squash with Mediterranean Quinoa was dinner last night for us, but I made extra portions as both the squash and the quinoa keep well in the refrigerator, and can be eaten as one dish again, or used as separate ingredients in lunches or dinners throughout the week. 

Rarely will I ever cook one serving of a dish or ingredient, I always cook at least two portions and keep them in the fridge, and use them in salads, soups or wraps throughout the week. For example, I'll make extra portions of the quinoa to have with a hearty salad, and perhaps use the extra acorn squash to make a blend into a simple soup with some veggie stock or bone broth.

Roasted Acorn Squash with Mediterranean Quinoa

  • 1 acorn squash
  • 1/2 cup quinoa
  • 1 1/2 cups of water or vegetable stock
  • 1/4 cup sundried tomatoes
  • 1/4 cup chopped black olives
  • 1/2 tablespoons coconut oil
  • Pinch of Himalayan salt and black pepper

Preheat the oven to 420 degrees

Slice the acorn squash in half, scoop out seeds and place them to one side.

Brush the flesh of acorn squash with a little of the melted coconut oil.

Fill a baking dish with 1/4 inch of water and place the acorn squash flesh side up, and bake in the oven for 25 minutes, or until the squash is soft and golden.

Whilst the squash is cooking, place 1/2 cup of quinoa in a bowl and cover with 1.5 cups of water or vegetable stock and cover. Bring it to the boil, then simmer for 10 minutes (or until quinoa is fully cooked). 

Rinse the squash seeds and pat dry. Spread out on to a baking tray with a little coconut oil and roast in the oven for 10 minutes alongside the squash.

Place the quinoa in a bowl and toss in the sun-dried tomatoes, black olives and salt and pepper. 

Remove squash from oven, spoon the quinoa mixture into the squash and top with the roasted seeds.

If you want to learn more about Meat-Free Meal Prep then my healthy cooking class Superfood Society (Sunday 1/7 at 10 am, Boston Public Market) is perfect for you!

This month I'll guide you through my foolproof, easy and economical meat-free meal prep process that results in a fridge full of delicious, nutritious 'grab and goes' foods suitable for all the family.

Superfood Society is a hands-on healthy cooking class, so you will be making a number of these dishes during the workshop to take home, helping you get a head start on your healthy week ahead!

To book your spot (spaces are limited) click the link below: 

Superfood Society 1/7: Meat-Free Meal Prep

Q&A Friday: How Can I Prevent Getting Bulky When Lifting Weights?

"When I have worked with a personal trainer in the past weight training has left me looking heavy and bulky, rather than achieving the lean and toned physique I was aiming for. I know you are passionate about strength training for women, but I want to know how I avoid getting bulky again?" - Lauren, Boston

Scientific evidence shows that lifting weights will make you stronger, leaner, improve your posture, increase bone density, reduce cortisol levels, increase your metabolism, increase your insulin sensitivity, and boost your confidence.

However, if fat loss is your goal, and you feel as if your strength training program is not giving you the lean and toned look you are aiming for there may be some factors that need to be addressed:

1) You are consuming more calories than you expend. My number one nutrition rule is always 'quality over quantity', but it is unwise to think that calories do not matter. If improving body composition is one of your goals then you do want to be in a slight calorie deficit. A common error is here following your workout with a calorie dense because 'you earned it'. A smart nutrition plan should match your daily calorie expenditure with the correct balance of protein, carbs and fats to match that day's activities and keep you feeling energized and satisfied all day.

2) Training does not spot reduce body fat. I have heard a number of times that training a specific muscle will help to burn the fat around it (for example, training quads will reduce fat around the thighs). I have never seen any scientific evidence to support this. Increasing muscle mass throughout the body will raise metabolism and therefore support overall fat loss. However, smart nutrition and balancing hormones can help reduce the amount of fat help in specific areas, and this is something I address with my clients (e.g. reducing cortisol can lower abdominal fat).

3) Your training program is causing imbalances in the body. So many trainers and group workouts focus on the anterior (front of the body), with a focus on quads, abs and chest. The majority of my clients come to me with a weaker posterior (back) chain than anterior, so three-quarters of their exercises are back body focussed (deadlifts, RDL's, lat pull downs, rows, pull ups, back extensions, face pulls, etc). This also helps reduce back pain and improve posture, creating a longer, leaner shape. I also look to create shape throughout the body, for example, I balance out my wide hips by focusing on training my shoulders and upper back, which gives the illusion of a narrow waist!

If you want to start adding strength training to your holistic health routine or want to to take your lifting technique to the next level, then I would love for you to join me at Sweat and Superfoods on Monday, January 1st at 11 am in Newton (what a way to start the new year)! 

We will spend 30 minutes working on lifting technique, guide you through a 60-minute full body workout, then talk about the benefits of weightlifting for women, whilst sipping on one of my post workout Superfood Smoothies. Space is very limited due to the nature of the workout and so we can give one to one instruction to all. The workout is suitable for all levels. 

Sweat and Superfoods: Weighltifting for Women

Cranberry, Pumpkin Seed and Coconut Dark Chocolate Bark

In my opinion, dark chocolate should be a vegetable and can absolutely be counted as one of your nine a day!

But seriously, organic dark chocolate (85% or above) is an amazing source of antioxidants and is super high in magnesium, the much-needed mineral that is used in over 300 metabolic processes in the body, especially those involved with stress management. That's why you feel so great after eating a square (or three)...

Cranberry, Pumpkin Seed and Coconut Dark Chocolate Bark

  • 4 x 3.5oz Bars of Green and Blacks Organic Dark 85% 
  • 1/2 cup pumpkin seeds
  • 1/2 cup dried cranberries
  • 1/2 cup shredded coconut 
  • 1/2 teaspoon coconut oil 

Break chocolate into chunks and melt slowly in a double boiler. Whilst the chocolate is melting very lightly grease a sheet of baking paper with the coconut oil. 

Pour the melted chocolate onto the baking paper, and sprinkle with the pumpkin seeds, cranberries and coconut. Place gently in the refrigerator, and chill for about 2 hours or until set. 

Looking for more healthy recipes? You will love my Healthy Plant-Based Eggnog! 

 

Contact: jenniferhanway@icloud.com