Jennifer Hanway

Enliven Your Lightest, Brightest You.

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.

Taco Tuesday: Paleo Pulled Pork With Avocado Lime Crema

I've made various incarnations of low carb tacos for Husband Hanway and I over the years, but this recipe is definitely our new favourite! 

The 'taco' shells here are made from antioxidant-rich radicchio leaves, one of the bitter leafies I love for its digestion soothing benefits. I also love that these leaves enable you to eat the taco with one hand, leaving the other free for a margarita, because, umm, balance!

The taco filling is made with a super easy paleo pulled pork recipe that can be made in a slow cooker or Instant Pot (we get our pasture raised pork from Butcher Box and the taste and the quality of the meat really is a game changer), an avocado lime crema that cuts through the richness of the pork, and toasted chopped pecans for an incredible crunch...

Paleo Pulled Pork With Avocado Lime Crema

(makes 4 generous servings)

  • 1 x 3lb Pork Butt (we love Butcher Box)
  • 1 cup bone broth (we love Bare Bones Broth
  • 4 tablespoons Espresso Cardamom Rub (recipe here) 
  • 3 tablespoons liquid smoke
  • I head radicchio, split into leaves (we love Boston Organics - use code: 6519bofdbh for a 10% discount
  • 3 ripe avocados
  • 3 tablespoons EVOO
  • 3 tablespoons chopped cilantro 
  • juice of 3 limes
  • 1/2 teaspoon Himalayan Salt 
  • 3 tablespoons chopped and toasted pecans
  • 1 tablespoon of lime zest

Make the marinade by mixing the rub and the liquid smoke. Cut the pork into 2-3 equal sized pieces and marinate for at least 30 minutes (the longer the better). 

Pour the bone broth into the slow cooker or instant pot, and place the meat on top. Cook for 35 minutes in the Instant Pot, 4 hours on High in the Slow Cooker or 8 hours on Low in the Slow Cooker. Once the meat is cooked pull apart and then place back in the cooking juices for 5 minutes. 

To make the crema simply blend together the avocados, cilantro, lime juice, EVOO and salt. 

Assemble the tacos by carefully separating the radicchio leaves, then pile in the pork, a spoonful of crema and top with the toasted pecans and lime zest. 

Eat and enjoy your healthy Taco Tuesday! 

This recipe, along with over thirty more gut healing, skin loving options is part of my 28 Day Gut Healing Program, a new approach to gut healing has helped hundreds of my clients heal long-standing gut issues, heal acne and eczema,  balance hormones, lose excess body fat and enliven their lightest, brightest selves.

For more information head to: 

https://www.jenniferhanway.com/28-day-gut-healing-plan/

 

 

 

 

 

 

 

Superfood Smoothie: Blueberry and Lavender Cashew Cream

Yesterday we celebrated chocolate, today we celebrate another skin loving superfood for #NationalBlueberryDay! ⠀

Blueberries are one of my favourite fruits, a real 'bang for your buck' option. They are low in sugar, and packed with antioxidants and polyphenols that lower inflammation, improve eyesight and increase cognitive function. They are also a true #BeautyFood- containing high levels of carotenoids that convert to retinol in the body. ⠀

When they are in seasonal I love to eat a handful (or two) of these purple powerhouses a day - in a smoothie, in a salad, or simply straight up.⠀

Here is a fresh twist on a Blueberry Superfood Smoothie - I've used soaked cashews to add a rich thickness to the smoothie, and the use of fresh lavender makes it taste like summer in a glass! ⠀

Blueberry Lavender Cashew Cream

  • 1 cup blueberries, fresh or frozen ⠀
  • 1 scoop vanilla plant-based (pea, rice or hemp) protein powder⠀
  • 1 scoop collagen powder - Bare Bones Grass Fed Collagen Peptides are my favourite - use code 'JHCOLLAGEN for a 15% discount and free shipping 
  • 1 cup cauliflower rice, fresh or frozen ⠀
  • 1/2 cup cashews, soaked overnight ⠀
  • 1.5 cups coconut milk 
  • 1 teaspoon chia seeds ⠀
  • 1/2 teaspoon fresh lavender ⠀⠀

 

Place all ingredients in a blender and blend until smooth. ⠀

 

 

Meal Prep: Chili Lime Roast Chicken

Roast chicken was a Sunday staple in my house as I was growing up, and its a tradition that Tim and I have continued. 

Roast chicken is so easy to prepare, and is super affordable. We always choose pasture raised chicken when we can, and buying the whole bird is so much cheaper per lb than if you were to just buy the chicken breasts. You can also use the leftovers in so many ways - salads, wraps, etc, but be warned, this recipe is so delicious that you probably wont have any! 

Roast chicken usually feels like warming winter comfort food, but I've given it a lighter twist with this Chili Lime version and this spicy rub lends itself well to any poultry dish. I love to roast meat in a large cast iron pan, but you can use any oven proof dish. 

Chili Lime Roast Chicken

  • 1 large pasture raised chicken 
  • 2 limes
  • 2 tablespoons avocado oil 
  • 1 teaspoon chili powder
  • 1/2 teaspoon chipotle chili powder
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon Himalayan salt
  • 1/4 teaspoon pepper
  • zest on 1 lime
  • juice of 1 lime

Preheat oven to 450 degrees with your cast iron skillet placed on the middle shelf.

Mix the rub ingredients in a bowl. Pat the chicken dry, then rub with the chili lime mixture. Slice the 4 limes, and place them around the chicken. 

Roast the chicken until the breast registers 120 degrees (measured using a meat thermometer).

At this point turn the oven off and leave the chicken in until the breast reaches 160 degrees (usually around 20 minutes).

Remove from the oven and cover loosely with aluminium foil, resting for 15 minutes. 

Serve with the roasted lime slices and a green salad. 

We love Butcher Box for our pasture fed, humanely raised meat, and you can get free bacon for life when you subscribe using my link: http://fbuy.me/jhhUV

This recipe is part of My 28 Day Gut Healing Program -  the first 20 participants receive a #JennyApproved curated Gift Box full of my favourite wellness products!

To find out more head to: 

https://www.jenniferhanway.com/28-day-gut-healing-plan/

 

Chocolate Cashew Protein Cups

These Protein Packed Chocolate Puddings were part of the menu I designed for the Peak Health Retreats last summer - the blend of slow release carbohydrates in the buckwheat paired with muscle repairing plant-based protein and collagen, and stress relieving, magnesium-rich cacao was perfect after our strenuous hikes in the Swiss Alps, and you can reap the benefits post workout too! ⠀

*1/4 cup soaked buckwheat groats (soaked overnight)⠀
*1/4 frozen banana⠀
*1/4 avocado⠀
*1 scoop chocolate plant-based protein powder
*1 scoop collagen peptides
*1 teaspoon cacao powder
*1 cup almond milk

Blend until smooth and top with coconut flakes. ⠀

Adaptogenic Cacao Collagen Truffles

These low carb, skin loving truffles not only taste incredible, but they are packed with the most incredibly beneficial ingredients, including tissue healing collagen, phytonutrient rich cacao and your choice of mood-enhancing adaptogens. 

I've tried this recipe with both Maca and Ashwagandha and the depth of the cacao flavour and the richness of the almond butter pair incredibly well with the earthiness of the adaptogens. 

Adaptogenic Cacao Collagen Truffles

  • 4 tablespoons crunchy almond butter 

  • 4 tablespoons almond milk

  •  4 tablespoons hemp seeds 

  • 4 tablespoons collagen powder

  • 3 tablespoons raw cacao powder

  • 2 tablespoons cacao nibs

  • 1 teaspoon ashwagandha or maca powder (or adaptogens of your choice)

  • 1/2 teaspoon vanilla extract 

  • 1/2 teaspoon cinnamon

  • 1/2 teaspoon Himalayan pink salt

Place all ingredients in a blender and pulse until combined. Chill the mixture in the refrigerator for at least 30 minutes, then roll 1 tablespoon of the mixture into balls.  Will keep for 1 week in the fridge or 1 month in the freezer in an airtight container. 

This recipe, along with over thirty more gut healing, skin loving options is part of my 28 Day Gut Healing Program, a new approach to gut healing has helped hundreds of my clients heal long-standing gut issues, balance hormones, lose excess body fat and enliven their lightest, brightest selves.

For more information head to: 

https://www.jenniferhanway.com/28-day-gut-healing-plan/

Chilled Curried Cauliflower and Coconut Soup

The recipe for my Chilled Avocado and Cucumber soup was so popular that I decided to take one of my favourite winter soup recipes and give it a summer makeover! 

Chilled Curried Cauliflower and Coconut Soup

  • 1 head cauliflower
  • 2 cups chicken bone broth
  • 1 can coconut milk
  • 1/2 cup tahini
  • 3 teaspoons red curry paste
  • 2 tablespoons tamarind
  • 2 tablespoons coconut aminos
  • Zest of 1 lime + 1 lime peeled, but whole
  • 1/2 teaspoon Himalayan salt 
  • 1 teaspoon freshly ground ginger
  • 1 teaspoon freshly ground turmeric
  • 1/2 teaspoon lemongrass paste

Roughly chop the cauliflower and place in a large pot with the bone broth. Cook the cauliflower in the broth until it is soft (but not mushy). Leave to cool. 

Place the cauliflower and broth in a blender with all of the other ingredients. Blend until smooth and top with a little lime zest and toasted coconut flakes. 

Both this recipe and my Chilled Avocado and Cucumber Soup are part of my new 28 Day Gut Healing Program - my tried and testing Gut Health plan that has helped hundreds of my clients achieve optimum health. For more details and to pre-order head to: 

https://www.jenniferhanway.com/28-day-gut-healing-plan/

Chilled Avocado and Cucumber Soup

This Avocado and Cucumber Chilled Soup is the epitome of a #LightestBrightestYou recipe! It tastes like summer in a bowl, but still follows my PFF Formula (Protein, Fat Fibre) to ensure your hunger hormones are balanced and you are full for at least 3-4 hours afterwards. ⠀

It is suitable for Paleo and Keto diets, can be made vegan by replacing the bone broth with vegetable stock, and AIP friendly by omitting the pumpkin seeds! Its is suitable for those of you following my 14 Day Guided Detox and will be one of the featured recipes in my upcoming 28 Day Gut Healing Program...

Avocado and Cucumber Chilled Soup⠀

(makes 2 large servings)⠀

  • 1 ripe avocado ⠀
  • 1 large cucumber, sliced⠀
  • 1 large zucchini, sliced ⠀
  • 1 whole lemon, peeled⠀
  • 1/2 cup cilantro, chopped⠀
  • 1 cup coconut yogurt 
  • 1 cup chicken bone broth 
  • 1 teaspoon extra virgin olive oil⠀
  • 1/2 teaspoon Himalayan Salt ⠀

Place all ingredients in a blender and blend until smooth. Top with a drizzle of extra virgin olive oil and some pumpkin seeds

My 28 Day Gut Healing Program launches Monday September 17th, but pre-order now to receive a #JennyApproved Gift Box full of my favourite wellness products (whilst stocks last)!

https://www.jenniferhanway.com/28-day-gut-healing-plan/

Paleo Espresso Cardamom Rubbed Steak with Coconut Amino Crimini Mushrooms

I'm often asked about my diet, and I'm usually reluctant to answer as I believe there is no 'one size fits all' diet, and that your dietary needs change as your health and stress levels change. What is right for me may not be right for my clients, or the audience reading this post. 

Currently, I'm eating what I would call a 'low carb Paleo' diet, basically plant-based with some great quality animal protein and a ton of good fats. I'm also trialling recipes to be included in my 28 Day Gut Healing Program , which means testing each one quite a few times - which is definitely no hardship as the meals are super high quality and pretty delicious (if I do say so myself)!

We also just discovered Butcher Box, and man, am I late to the party!! We have been eating pasture raised and grass fed meat for years, and I didn't think switching from our usual warehouse store to Butcher Box would a), be so affordable, and b), so incredibly different in taste and quality.

I had really cut down on my red meat consumption, maybe once a month if that, as I found I didn't digest it well and I didn't really enjoy it. I recently had my bloodwork tested, and found that I am low in iron, so I decided to up my red meat consumption to once a week. 

Butcher Box has been a game changer for me, the meat tastes incredible and is very easy to digest - after just one box we have doubled our monthly order and get a bunch of add-ons too. I can't say enough good things about them, and they are not even a sponsor of the blog!  

They are currently offering free bacon for life (!) to every new customer, and you can get yours here: https://www.butcherbox.com/

We are also loving Boston Organics - a local organic vegetable delivery service we have used for years - I love heading to the farmers market to pick up my own produce, but time commitments and having to carry everything back on public transport (we eat a lot of veggies) makes this challenging. I also love that whilst you can select your preferences they also choose what is good that week and in season, meaning I get to experiment with foods I wouldn't usually try (we all get stuck in a rut, and food variety is so important). 

You can use code: 6519bofdbh for 10% off your first order at: https://bostonorganics.com/

Here is my Espresso Cardamom Rubbed Steak with Coconut Amino Crimini Mushrooms, suitable for Paleo and Keto diets which was totally inspired by these two delivery boxes this week! 

Serves 2

  • 2 x grass fed top sirloin steak (approx 6oz each)
  • 2 cups sliced crimini mushrooms 
  • 3 tablespoons coconut oil
  • 3 tablespoons Espresso Cardamom Rub 
  • 2 tablespoons coconut aminos

For the Espresso Cardamom Rub - combine the following in a jar

  • 1/4 cup finely ground organic espresso-roast coffee beans (we love Purroast)

  • 1/4 cup finely ground Himalayan salt 

  • 3 tablespoons hot paprika

  • 1 tablespoon ground cardamom

  • 1 tablespoon ground ginger

  • 2 teaspoons garlic powder

  • 1 teaspoon vanilla powder 

Bring the steak to room temperature, and rub both sides with the Espresso Cardamom seasoning. Preheat oven to 350F.

Heat 2 tablespoons of coconut oil in a cast iron skillet, and cook the steak for 3 minutes on each side. Then place skillet in oven for 5 minutes (for medium rare). Remove the steak from the pan, and leave to rest. 

Heat the third tablespoon of coconut oil in the pan, and add the mushrooms. Pour over the coconut aminos and pan fry for 6-8 minutes or until the mushrooms are soft and a dark golden brown. 

Slice the steak, then serve over a bed of organic greens with the mushrooms. Drizzle the pan juices over everything to make sure you get all of the great fats. My top tip? Serve with a great organic red wine for extra antioxidants! 


 

My 28 Day Gut Healing Program is currently on pre-sale at just $79 (usually $99), and the first 20 participants recieve a #JennyApproved curated Gift Box full of my favourite wellness products!

To find out more head to: 

https://www.jenniferhanway.com/28-day-gut-healing-plan/

 

 

Q&A Tuesday: What Is The Carnivore Diet?

I’ve been hearing a lot about the Carnivore Diet recently - it sounds a pretty extreme! What is it and do you recommend it?
— Nicky, NYC

Me too Nicky! The next hot new diet seems to be the Carnivore Diet, and I've been doing some research to find out what it is all about...

So, the Carnivore Diet is basically as it sounds, a diet based predominantly on animal proteins. It seems to be the next evolution of a Keto diet, which was the evolution of the Paleo diet! All animal, fish and seafood proteins are recommended (basically if it ran, swan or flew), as are eggs and fats from animal sources (think ghee, tallow and lard). 

What, no vegetables? Yep, no vegetables, fruit, nuts or seeds and not even an avocado! Its pretty much a zero carb diet, and is incredibly restrictive. 

Are there any benefits? Well, yes - devotees have reported reduced inflammation, decreased body fat, improved gut health and increased mental cognition. 

Would I recommend it? Mostly, no. It is a super restrictive way of eating, and as it is so new there really isn't any clinical research as yet. All of the benefits can be attained by using less extreme diet styles, so I would probably only recommend this style of eating to a client with gut health challenges who has exhausted every other approach. 

Want to know more about the science-based ways to choose the best diet style for YOUR optimum health? Join me for Superfood Society on Sunday 8/5 at Boston Public Market to get low down on each diet dogma, the pro’s and con’s of each, my personal opinion of the benefits of each, and most importantly, how to choose the diet style that is best for you.

https://www.jenniferhanway.com/events-1/2018/7/15/superfood-society-whichdietstyle

Q&A Tuesday: Are Overnight Oats Really a Good Idea For Breakfast?

Oats - do you not recommend eating them for breakfast, such as overnight oats or as baked. I’m conscious of their high carb count and would love your opinion. And as a side note, are oats gluten free or not? 
— Carrie, Boston

Oh, the curse of Overnight Oats! Before I give my thoughts, I want to make it clear that there are way worse breakfasts than overnight oats: sugary cereals, low-fat yoghurts, bagels, even so-called 'health foods' such as granola and cereal bars. However, I do think that there are also much better options for breakfast than overnight oats, and here is why. 

For optimum health, we want to keep our blood sugar as steady as possible throughout the day. Blood sugar swings can cause a whole host of health problems including long-term negative effects such as insulin resistance, hormonal imbalances (remember insulin is one of our master hormones) inflammation, adrenal fatigue and short-term challenges such as energy crashes, mood swings and brain fog. 

Therefore I recommend keeping breakfast to my PFF Formula (Protein, Fibre, Fat), and if your goal is great body composition and optimum health try eating complex carbohydrates such as oats, quinoa and sweet potato only after working out (when our muscle cells are more receptive to insulin and can use the carbs as fuel rather than storing it as fat), or occasionally in the evenings to help manage stress (carbs can help boost serotonin levels) and get a great nights sleep. 

Great breakfast options include Superfood Smoothies (remember protein, fat and fibre, and limit to one serving of low GI fruit), egg-based dishes, salmon, chicken, nuts, avocado and berries. And always add at least 2 servings of veggies to your breakfast to ensure you hit your micronutrient quota, stabilize insulin (blood sugar) and stay satiated for 3-4 hours.  

And are oats GF? Technically yes, but they are often harvested with wheat crops so can become cross-contaminated. Celiacs and those super sensitive to wheat and gluten should always ensure their oats are labelled gluten free, but if you are avoiding wheat for health reasons normal oats should be fine. 

Superfood Society is back, and we are talking all things Gut Health! We will be separating gut health fact from gut health fiction, learning how to personalize the recommendations, and discussing the best approaches for your particular gut health challenges. There will also be a Gut Healing Superfood Smoothie Bar sponsored by Sakara Life! 

To join us head to: https://www.jenniferhanway.com/events-1/

Contact: jenniferhanway@icloud.com