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.

Filtering by Category: Fall

Gut Healing: Cacao Chai Tahini Smoothie

In addition to eliminating the inflammatory foods in your diet, healing the gut lining and rebalancing your microbiome my 28 Day Guided Gut Healing Program now also includes suggestions and recipes for SIBO and low FODMAP diets, and this warming, soothing Cacao Chai Tahini Smoothie is one of my favourite new recipes !

Cacao Chai Tahini Smoothie

  • 20g collagen protein powder (unflavored, chocolate or vanilla)

  • 1 teaspoon cacao powder

  • Chai spice blend (1/4 teaspoon cinnamon + pinch of nutmeg, cardamom, cloves and ginger)

  • 1 tablespoon tahini

  • 1 tablespoon ground flaxseed

  • 1/2 zucchini, chopped

  • 1 handful spinach

  • 1.5 cups almond or coconut milk

Place all ingredients in a blender and blend until smooth.

My 28 Day Guided Gut Healing Program is currently 40% off, which is the largest discount that will be available before the January 14th start. To reserve your spot and take the first steps to your healthiest new year ever head to:

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

Live Well: Staying Well in the Winter With New Chapter's All-Flora Probiotic

This post is written in partnership with New Chapter, however all opinions are my own. I only work with and recommend companies whose products I love, and I’m so excited to share these with you!

 I love this time of year and everything it brings - the beautiful foliage, my birthday, holidays spent with friends and family, and I usually take a trip back home to London in the Fall too. What I don’t want to do is waste any time ill in bed with a cold or even the flu, so ensuring a robust immune system and optimal gut health is super important to me as the seasons change and temperatures drop.

IMG_4977.jpg

Approximately 80% of our immune system is located in our digestive tract, which has an extremely important two-part system that is our body’s first line of defense against invading pathogens.  The first is a mucosal layer that is home to the population of bacteria and yeasts that we collectively term our microbiome, and the second is the one cell thick epithelial lining that is the gateway to our bloodstream.

Our microbiome is responsible for preventing pathogens from entering our bloodstream (the germs that cause colds and flu at this time of year), absorbing nutrients from our food and our supplements (remember ‘you are not what you eat, but what you absorb’), and even in part for our hunger and food cravings. Ensuring that it is balanced, healthy and well functioning is one of the best ways we can ensure we stay well at this time of year and enjoy everything the seasons have to offer.

Most of us know by now that taking a great quality probiotic is essential to great gut health, but I’m often asked what to look for in a probiotic. New Chapter’s Probiotic All-Flora is my year round probiotic supplement, and the one I recommend to all of my private coaching clients and as part of my 28 Day Guided Gut Healing Program.

 Choosing a Great Probiotic

 As I mentioned above, our microbiome is made up of a host of bacteria and yeasts, all working together as part of your immune system, so it is important that your probiotic doesn't just contain bacteria alone. In my practice I’ve learnt that rebalancing your microbiome is just as important as replenishing the good bacteria, but it is a step that is often neglected. When your microbiome is unbalanced it can cause GI distress, gas, bloating, constipation and even food intolerances, and can negatively affect our immune system.

 New Chapter’s Probiotic All-Flora contains both DNA tested strains of beneficial bacteria (Lactobacillus plantarum and Bifidobacterium breve) to keep your good gut flora healthy and flourishing, and Saccharomyces boulardii, a beneficial yeast that reduces problematic yeast overgrowth throughout our digestive tracts.*  

18.jpg

Once our gut flora is rebalanced and replenished we want to ensure we keep it that way, and I love that New Chapter’s Probiotic All-Flora also contains prebiotics to fuel our microbiome, and postbiotics to boost probiotic activity and benefit overall gut health.* It also contains a blend of fermented organic herbs designed to boost and support digestive function, including aloe, peppermint, coriander, cardamom and artichoke.*

It’s so simple to implement into your daily health and wellness routine, as you only have to take one a day and it does not have to be refrigerated, so is perfect for holiday travel. You can find New Chapter’s Probiotic All-Flora on their website, at Whole Foods and CVS, and you can even have it delivered to your door by Amazon.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2515351/

 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.


























Plant Based: Chocolate Chip Pumpkin Protein Cookies

I'm going through a huge baking phase at the moment (Husband Hanway isn't mad at all), and cookies are my favourite quick and easy to make option as they really can be adapted to fit any healthy eating principle.

For Meatfree Monday this week I've made some Vegan Chocolate Chip Pumpkin Protein Cookies that are sugar free, grain free, low carb, high protein, high fibre, and packed full of pumpkin, our Fall seasonal superfood. And they are so good that Tim was hovering behind me as I was taking the picture so he could eat them the second I finished!

We store these in the freezer and defrost as needed, and they are the perfect mini meal to take to school or work - simply take them out of the freezer before leaving the house, wrap in a ziplock bag or parchment paper, and they will be a perfect' pick me up' for that mid afternoon energy slump...

Chocolate Chip Pumpkin Protein Cookies

  • 40g vanilla plant based protein (hemp, pea, rice)

  • 1 cup pumpkin puree

  • 1/2 cup almond butter

  • 1/2 cup vegan chocolate chips

  • 2 x flaxseed eggs (3 tablespoons ground flaxseed mixed with 6 tablespoons warm water)

  • 1 teaspoon aluminum free baking powder

  • 1 teaspoon ground cinnamon

  • pinch Himalayan salt

Preheat oven to 350. Make the flaxseed egg by combining the ground flaxseed and water in a bowl, and leave to thicken for a few minutes.

Place all the ingredients in a large bowl or food processor and mix well. Cover bowl and leave in the refrigerator for a minimum of 10 minutes.

Line a baking sheet with parchment paper, then spoon out the mixture into ?? equal portions.

Bake in the oven for 20 minutes, then leave to cool. The cookies will firm up a little more after baking!

All of the ingredients for this recipe were purchased at Thrive Market! Use my link below to save 25% off your first order:

http://thrv.me/jennyhanway

Want to receive more recipes designed to enliven your lightest, brightest you straight to your inbox? Sign up to my mailing list and receive my 3 Day Reset Plan for free!

https://mailchi.mp/jenniferhanway/newslettersignup





Plant Based: Cinnamon Roasted Delicata Squash with Coconut Butter and Pumpkin Seeds

Oh my goodness - this was one of those recipes that I though would be great in theory, but it turned out way more delicious than I could have ever expected! I’m amazed I even managed to get a picture of this as it was so good I just wanted to house the whole pan in one go…

Delicata Squash is my favourite of all the Fall vegetables - its super high in insulin stabilizing and digestive boosting fibre, is a great source energy boosting and bone building iron and calcium, and contains a ton of immune supporting Vitamin C and skin loving Vitamin A.

Oh, and its delicious! Its super sweet flesh is wonderful for when you want a healthy sweet treat, and whilst I usually use it in savory dishes I’ve given it a dessert style spin for this week’s Meatfree Monday! Mixing cinnamon into the coconut oil helps to bring out the sweetness of the squash whilst helping to regulate blood sugar spikes (essential for a healthy insulin response and to minimize fat storage), and adding just a touch of Himalayan Salt gives it that addictive salty/sweet taste that had earned this dish the moniker ‘crack squash’ in my house!

Cinnamon Roasted Delicata Squash with Coconut Butter and Pumpkin Seeds

  • 1 delicata squash

  • 2 tablespoons coconut oil (plus 1 teaspoon for the drizzle)

  • 1/2 teaspoon ground cinnamon

  • 1/4 teaspoon Himalayan salt

  • 1 tablespoon pumpkin seeds

  • 2 tablespoons coconut butter

Preheat the oven to 400 degrees. Wash the delicata squash (the skin is edible and packed full of nutrients), and slice into rings approximately 1/2 inch thick. Remove the seeds, rinse in a sieve, and pat dry. Place the squash rings in a large bowl.

Melt the 2 tablespoons of coconut oil in a pan, and stir in the cinnamon and salt. Pour this over the squash (holding just a tiny amount back) ensuring every piece is evenly covered. Place the rings on a baking tray. Take the squash seeds and cover these in the coconut and cinnamon mixture and place on the same baking tray - but do not sprinkle yet!

Roast the squash and the seeds for 20 minutes, turning once, or until they are soft and golden brown. Remove from the oven and leave to cool.

Place the coconut butter and 1 teaspoon of coconut oil in a double boiler, and melt gently. Pour this over the squash, then sprinkle with the squash seeds and pumpkin seeds. Leave to set in the refrigerator.

If you love this Fall inspired recipe then you will love my Gut Healing Pumpkin Collagen Cookies!

We buy all our clean eating pantry staples (including the cinnamon, himalayan salt, pumpkin seeds and coconut butter from Thrive Market and it has saved us so much money over the last few months! You can get free shipping and 25% off your first order by using the link below. Happy Shopping!

http://thrv.me/jennyhanway

Eat Beautiful: Warm Fig and Vanilla Chia Pudding

I’ve never been a huge fan of cold chia puddings, but this Warm Vanilla Chia Pudding with Walnuts and Figs has become one of my go-to breakfast as the temperatures drop (well, rise and fall) here in Massachusetts.

I limit fruit intake to around 1/2 a cup a day to ensure stable blood sugar levels, prevent fat storage and ensure a healthy insulin response, which means that I choose fruits with as much nutrient density or ‘bang for my buck’ as possible. Choosing locally grown fruits is also a great way of getting in touch with the ayurvedic principle of eating seasonally which can aid digestion, boost the immune system, and ensure we are getting the micronutrients our bodies need to cope with the changing seasons.

Not only are they ridiculously delicious, figs are high in amino acids, fiber, and a lot of essential minerals that our modern day diets lack, including stress relieving magnesium, manganese, bone health boosting calcium, copper, and potassium as well as Vitamin K (essential for Vitamin D and calcium absorption and Vitamin B (essential for efficient energy production).

Vanilla collagen powder provides cellular healing for the skin and gut, chia seeds provide beauty boosting and inflammation lower omega 3 fats and fiber to keep hunger at bay, and my favourite health boosting spice, cinnamon.

Clinical studies have proven cinnamon to significantly improve insulin sensitivity, helping shuttle carbohydrates into the muscle cell instead of storing them as fat. It is so powerful it is even being looked into as replacement for medication in Type 2 Diabetics!

I love this breakfast dish warm, but you can make a big batch to keep in the refrigerator for busy mornings - either eat cold or reheat in a pan with a little extra almond milk....

Warm Fig and Vanilla Chia Pudding

makes 1 serving

  • 20g vanilla collagen powder

  • 1/2 zucchini, finely grated⠀

  • 1/2 cup chopped fresh figs

  • 2 tablespoons chia seeds⠀

  • 1 tablespoon ground flaxseed

  • 1 tablespoon coconut cream

  • 1/2 teaspoon vanilla essence⠀

  • 1/2 teaspoon ground cinnamon

  • 1 cup almond milk

  • 1 tablespoon chopped walnuts (to top)

Place the all the ingredients except the collagen and walnuts in a pan, and heat through gently until its starts to thicken. Remove from the heat, leave to cool for a few minutes and then stir through the collagen powder. Top with the chopped walnuts and enjoy!

If you like this recipe you will love my Gut Healing Pumpkin Spice Collagen Cookies:

Gut Healing: Hearty Cacao Bone Broth Chili

This Hearty Cacao Chili is perfect as the temperatures drop and we find ourselves wanting a filling, delicious warm meal that will nourish mind body and soul! 

'We are what we eat, eats...'

I eat grass fed beef once or twice a week - I love the iron rich, energy boost it gives me when I eat it in small qualities. However I always ensure it is grass fed for optimum nutritional value. The nutritional value of grass fed beef is completely different from grain fed beef, grain fed meat can have only up to a quarter of Vitamin E of grass fed, one eighth of beta-carotene and only one third of omega 3 fatty acids. 

The fat profile of grass fed versus grain fed beef is one of the most important nutritional constituents: when we eat a diet too high in Omega 6's and too low in Omega 3's it can cause inflammation in the body. The typical western diet can be 11:1 to 30:1 in favour of the pro-inflammatory Omega 6, so anything we can do to help balance this ration is extremely favourable to our health. Beef from cows that eat grass as opposed to those who are fed grain has an Omega 3 content enhanced by 60 percent. 

Grass fed beef is more expensive than grain fed so thinking quality rather than quantity when it comes to beef is super important. One of the things I love about this chili recipe is that the amount of veggies equal the amount of meat, so not only are you getting an extra nutritional boost from them, you are also making the meat stretch a lot further than if you were to eat it on its own. 

We always buy our Grass Fed, Grass Finished beef from Butcher Box - use the link below for a $15 discount, free shipping and free bacon for life!

Butcher Box x Jennifer Hanway

A lot of good chili recipes call for dark chocolate (yum), but in this recipe I switch it out for its superfood cousin, cacao. Cacao has a higher amount of antioxidants than any other food known to man, is rich in the essential nutrient magnesium (needed for over 300 processes in the body), and helps raise our feel good hormones serotonin and dopamine. Talk about a win win win! 

Chili is perfect for Meal Prep Sunday as it keeps really well in both the fridge or the freezer, and the longer you keep it the more the flavor deepens. Using the slow cooker means you can make it on a Sunday evening, leave to cook overnight and have meals for the rest of the week (we have even been know to have it for breakfast on a Monday morning)...

Hearty Cacao Bone Broth Chili

  • 2lbs grass fed ground beef

  • 2 cans organic chopped tomatoes (ensure cans are BPA free)

  • 1 cup Bare Bones Broth (chicken or beef)

  • 2 teaspoons organic tomato puree

  • 1 white onion

  • 3 large zucchini

  • 1 red pepper

  • 2 cloves garlic

  • 2 teaspoons chili powder

  • 2 teaspoons smoked paprika

  • 2 teaspoons cumin

  • 2 teaspoons cacao powder

  • 2 teaspoons onion powder

  • 2 teaspoons dried oregano

  • 2 teaspoons Himalayan salt

  • 2 teaspoons cracked black pepper

  • 1 tablespoon ghee

Melt the ghee in a large pan. Dice onion, zucchini and red pepper, and saute in the oil until slightly soft.

Place in the slow cooker / Instant Pot.

In the same pan brown the beef, draining off any excess fat before placing in the slow cooker.

Add all of the other ingredients to the slow cooker, stir really well and leave to cook for 4 hours on high, or overnight for 7-8 hours. Alternatively place in your Instant Pot for 30 minutes on manual.

Before serving tear up some fresh leafy greens (kale, spinach, chard) and stir through warm chili so the leaves wilt a little.


Plant Based: Warm Fall Salad with Tahini Cumin Dressing

Who said salads were just for summer? ⠀

This Warm Fall Salad with Tahini Cumin Dressing from my 28 Day Guided Gut Healing Program is perfect for these transitional weeks: serving the warm squash over the salad leaves help to wilt and soften them, making them easier to break down when we eat them, and the delish Tahini Cumin Dressing provides fat and acidity to help with digestion. ⠀

Serve topped with the last of the summer berries, toasted walnuts for crunch, and my favourite Wildbrine Organic Smoky Kale Kraut for its microbiome boosting benefits and its perfect level of smokiness for a warm salad...⠀

Warm Fall Salad with Tahini Cumin Dressing ⠀

(makes 2 servings)

*For the squash⠀

1 medium butternut squash ⠀
2 tablespoons coconut oil, melted⠀
1 teaspoon cinnamon⠀
1 teaspoon Himalayan salt ⠀

*Tahini Cumin Dressing ⠀

2 tablespoons tahini⠀
2 tablespoons extra virgin olive oil⠀
1 clove garlic, minced⠀
Juice and zest of 1 lemon⠀
1 teaspoon cumin ⠀
Pinch Himalayan salt and black pepper ⠀

*Salad⠀

4 handfuls baby spinach⠀
4 tablespoons @wildbrine Organic Smoky Kale Kraut⠀
¼ cup walnuts, toasted⠀
¼ cup blueberries ⠀

Preheat oven to 400F.⠀

Peel the butternut squash, then chop off the top and bottom. ⠀
Slice from the top into rings until you get to the seeds, then turn the other way and slice vertically. Scoop out the seeds and discard, cube the squash and place in a large bowl.⠀

Melt the coconut oil, then add in the cinnamon and Himalayan salt. Pour this over the cubed squash ensuring all the cubes are covered. ⠀

Place on a baking sheet and leave to roast in the oven for 25-30 minutes, or until soft. ⠀

In a mason jar add all of the dressing ingredient and shake until thoroughly mixed. ⠀

Dress the spinach with the Tahini Cumin Dressing, add in the Smoky Kale Kraut, and top with the warm squash, walnuts and blueberries. Serve with roast chicken or your choice of protein. ⠀

Gut Healing: Pumpkin Spice Collagen Cookies

These ridiculously good, super easy to make Pumpkin Spice Collagen Cookies have been hands down the most popular recipe from my 28 Day Guided Gut Healing Program. I keep these cookies in the freezer and just defrost for a few hours beforehand. They are also great for packing in lunchboxes as they will stay cool and fresh until eaten.

The 28 Day Guided Gut Healing Program is now available to start at any time! You’ll receive 4 weeks of original recipes (over 56 and counting) meal plans, supplement suggestions and lifestyle strategies designed to heal your gut, eliminate GI distress, lower inflammation and enliven your lightest brightest you!

Pumpkin Spice Collagen Cookies with a Coconut Butter Glaze

(makes 8 cookies)

For the cookies

  • 2 cups pumpkin puree

  • 1 cup almond flour

  • 2 scoops vanilla or unflavored collagen powder

  • ½ cup ground flaxseed

  • ½ cup chopped mixed nuts

  • ¼ cup coconut oil, melted

  • 2 teaspoons vanilla essence

  • 2 teaspoons baking powder

  • 1 1/2 teaspoons pumpkin spice seasoning

  • ¼ teaspoon Himalayan salt

  • 5 drops stevia or 1 teaspoon honey

Preheat oven to 375.

Place all ingredients in a large bowl and mix well. Divide mixture into 8 balls, and press them down gently onto a parchment paper covered baking sheet. Bake in the oven for 25-30 minutes, or until golden brown on the outside but soft in the middle.

For the glaze

  • 3 tablespoons coconut butter

  • 1 tablespoon coconut oil

Melt the coconut butter and oil together in a double boiler until melted. Once the cookies have cooled dip the tops into the mixture, then leave to set in the refrigerator or freezer.


Gut Healing: Chicken Thighs with Kale, Lemon and Capers

This super easy one pan recipe from my 28 Day Guided Gut Healing Program is one of my favourites - its perfect for busy week nights when you need something quick and simple, but that still feels hearty and nourishing.

We love to use skinless, boneless chicken thighs as a budget friendly option for easy week night dinners, and Butcher Box is our top choice for humanely raised, pasture raised chicken.

Chicken Thighs With Kale, Lemon and Capers

Makes 4 servings

  • 8 boneless, skinless chicken thighs

  • 1 bunch kale, roughly chopped

  • 1 tablespoon coconut oil

  • 1 teaspoon Himalayan salt

  • 1 teaspoon black pepper

  • Juice and zest of 1 lemon

  • 1 lemon, cut into wedges

  • ½ cup chicken bone broth

  • 2 tablespoons capers

  • 1 lemon, cut into wedges

  • 2 tablespoons fresh thyme, with more to garnish

Preheat the oven to 385F.

Melt the coconut oil, and add the salt, pepper, thyme, lemon juice and lemon zest.

Place the chicken thighs in a cast iron skillet, and pour over the coconut oil and seasonings.

Add the kale and lemon wedges, pour over the bone broth, and add the capers.

Bake in the oven for 25-30 minutes or until the chicken is cooked.

Garnish with a little more fresh thyme and black pepper.

My 28 Day Guided Gut Healing Program will start up again soon! You’ll receive 4 weeks of recipes, meal plans, supplement suggestions and lifestyle strategies designed to heal your gut, eliminate GI distress, lower inflammation and enliven your lightest brightest you!

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


Gut Healing: Apple Pie Smoothie

I've taken my favourite Apple Pie Smoothie Recipe and given it a Gut Healing makeover!

This recipe was born out last year from the annual apple picking trip Husband Hanway and I take every October as part of my birthday celebrations! The weather was perfect, and it was wonderful to get out in the fall sunshine and pick our own food (and eat it straight from the tree).  However, there are only so many apples two people can eat, and we both had a hankering for an apple pie!

Apples are the fruit I recommend most often to my clients, they are high in anti aging and skin protecting antioxidants, and are a great source of pectin, a fiber that helps improve gut health and that can lower cholesterol levels.

Cinnamon is proven to help stabilize blood sugar levels, and it gives this smoothie warmth and depth of flavor.

My tip: turn this into a smoothie bowl by adding less almond milk, and toasting some coconut flakes and chopped nuts for a crunchy topping...

Gut Healing Apple Pie Smoothie

  • 20g vanilla or unflavored collagen powder

  • 1.5 cups almond milk

  • ½ cup apple, chopped

  • 1 packet unflavored GoLive probiotics

  • 1 tablespoon almond butter

  • 1 teaspoon vanilla essence

  • ½ teaspoon cinnamon

Place all ingredients in a blender until smooth.

Contact: jenny@jenniferhanway.com