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: Lean and Clean

Gut Healing: Coffee Roasted Butternut Squash Soup

I’m not sure if this recipe technically means I’ve broken my coffee detox, but it is one of my favourite Fall recipes, and I’m determined to celebrate every day of this incredible season.

The recipe comes courtesy of my Bare Bones Broth family, and is just one of over fifty anti-inflammatory, nutrient dense recipes included in my 8 Week Gut Healing Program.

I always make a double batch of this soup and keep some in the freezer for when I need an quick easy meal in a hurry (I add roast chicken to up the protein if having it as main meal), and its perfect for those chilly New England evenings (that are just round the corner)!

This recipe is packed full of both gut healing and skin loving ingredients: bone broth and ghee are both phenomenal for gut health, and butternut squash is packed full of skin smoothing and healing Vitamin A.

Coffee Roasted Butternut Squash Soup

  • 1 butternut squash, peeled, seeds removed and roughly chopped

  • ¼ cup ghee

  • ¼ cup finely ground organic coffee

  • ½ onion, diced

  • 1 large carrot, diced

  • 1 stalk celery, diced

  • 1 teaspoon Himalayan salt

  • 3 cloves garlic, unpeeled

  • 1 tablespoon fresh sage, chopped

  • 1 teaspoon raw honey (optional)

  • ¼ teaspoon cinnamon

  • 4 cups Bare Bones Broth (chicken or beef)

Preheat oven to 350 F.

Melt ⅛ cup ghee, then stir in the coffee. Spread the squash out on a baking sheet, then pour over the ghee and coffee mixture, ensuring the squash is evenly coated. Place the unpeeled garlic cloves in a separate dish, and roast both in the oven for 20 minutes, or until the squash is soft.

Heat the remaining ghee in a large pot over a medium heat, and add the onions, celery, carrot and salt and sweat for 10 minutes, stirring occasionally. Add the sage, honey and cinnamon, and cook for a further 10 minutes.

Remove the squash and the garlic from the oven, peel the garlic and add everything to the large pot. Add in the bone broth, and bring to the boil. Simmer for 5 minutes, then transfer to a blender. Top with fresh sage and a drizzle of EVOO.

Eat Beautiful: Sweet Potato Toasts

Avocado Toast on GF bread? So 2017.

Whilst breakfast for me during the week is usually a smoothie or bircher muesli, I love to take a little more time on weekends to create some healthy and delicious alternative breakfast options for Husband Hanway and I - and these sweet potato toasts have become a firm favourite!

Typically gluten free bread does not have a ton of health benefits, so switching out the typical bread base on your avocado toast for our superstar sweet potato means you are getting a ton of gut healing and detoxification boosting fibre, energy and immune system boosting B Vitamins and Vitamin C, and skin loving beta carotene, which converts to Vitamin A in the body. I see a lot of mineral deficiencies in the lab work of my clients, and sweet potatoes are a great source of much needed iron, calcium and selenium.

And you can use your sweet potato toasts for way more than just avocado! I love to experiment with different toppings, including protein rich hummus and hemp seeds, or go for a sweet but still blood sugar friendly combo of almond butter and pomegranate seed!

Super Simple Sweet Potato Toasts

Always choose organic sweet potato and wash throughly before cooking.

  • Preheat the oven to 400ºF.

  • Top and tail (slice the ends off) the sweet potatoes, then cut lengthwise into slices approximately 1/2 inch thick.

  • Place the sweet potato slices on a baking sheet covered with parchment paper, and bake for around 20 minutes, or until soft.

  • Top with your favourite toppings and enjoy!

Ask Jenny: How to Stay Lean and Clean When Eating Out

Hi Jenny - I completed your Lean and Clean program last year and loved it - I lost 11lbs! Thanks to my new found confidence I have started dating again and am eating out at least 1-2 times a week, but I don’t want this to derail the amazing changes I have made for my health and body composition. Help!

Kelsey, NYC

Hi Kelsey, and congratulations!

Firstly, let me reassure that eating out 1-2 times a week will not undo all of your hard work - my Lean and Clean Program fundamentally changes your metabolism and blood sugar balance so once you have finished the program your body will continue to use food for fuel rather than storing it as fat!

Eating out whilst staying Lean and Clean is simple to do, and trying new restaurants is one of mine and Husband Hanway’s favorite date nights. Below are some easy tips that can keep you feeling amazing whilst still enjoying evenings out with your new boo:

  • Ensure you are having mid-afternoon protein, fat and fibre based mini meal (small smoothie, hummus and veggie sticks) so you can make smart menu choices from a place of balanced blood sugar and stable hunger hormones.

  • Choose your location : types of restaurants that easily lend themselves to eating Lean and Clean include Sushi, Tapas, Greek, Mediterranean, Asian and Steakhouses, but by using the principles below you can dine out pretty much anywhere (pizza joints however may be a no-go.

  • Choose a sugar free soft drink (such as soda water and lime) if having a drink before the meal, or if you do want to have alcohol choose a glass or champagne or Prosecco.

  • Ask for the gluten free menu if they have one - most restaurants do.

  • When you sit down at the table skip the bread basket (I usually ask for some olives instead if they have them), and ask for some water or a soda water and lime rather than having an alcoholic drink straight away.

  • Choosing your appetizer: salad or soup helps boost fibre levels and help you not overeat at the rest of the meal.

  • Choosing your entree entree: select your favourite protein option from the menu then ask your server if you can swap out the carb for an extra serving of vegetable or a side salad.

  • Use the either or approach: choose an extra glass of wine (I recommend a max of 2 drinks total at any meal) OR a desert, not both!

  • A note about alcohol....

    I would love to say that alcohol does not have a negative impact on fat loss (quite honestly I love a glass of chilled prosecco or champagne and a great glass of red wine), but unfortunately it does.

    Our body will always burn any alcohol that is present first, so if you have a glass of wine (or three) on a Friday night then take a Soul Cycle class on a Saturday morning, you will have to burn through the alcohol first, then any stored carbs, then finally your might get to your stored body fat (but it’s doubtful)...

    Also alcohol is a source of empty calories and really has no nutrient value (there are some antioxidants in organic red wine), so choose when you have alcohol wisely.

    Should you wish to indulge better choices include, prosecco or champagne, clear spirits with club soda, or a polyphenol rich glass of organic red wine.

You can start my life changing Lean and Clean Program at any time - for more details click here.

Lean and Clean: Waldorf Salad

Sometimes the word ‘salad’ in a dish can be more than a little misleading - for example the carb laden, devoid of vegetables pasta salad or potato salad, or the high in fructose and inflammatory fat laden Waldorf salad!

But whilst pasta salads and potato salads are too high in carb for my Lean and Clean program I’ve taken the traditional Waldorf salad recipe and given it the Lean and Clean makeover, replacing apple for fibre laden, fructose free jicama, swapping out inflammatory fat and high cal, low nutrient mayo for gut health boosting plant based yoghurt, and adding in leafy greens and fresh herbs for blood sugar balance and extra micronutrients:

Lean and Clean Waldorf Salad 

Makes 2 servings 

• 2 grilled chicken breasts, diced (we buy all our meat from Butcher Box)

• 1 cup celery, chopped

• 1 cup jicama, cubed,

• 1 cup grapes, halved

• 1 cup spinach, chopped

• ½ cup walnuts, lightly toasted (we buy all our dry goods from Thrive Market)

• ¼ cup parsley, chopped

For the dressing 

• 1 cup unsweetened plant-based yogurt

• Juice of half a lemon

• Pinch of salt and pepper

Make the dressing by combing the yoghurt, lemon juice and seasonings. Place all other ingredients in a mixing bowl, cover with the dressing and mix until all ingredients are evenly covered. Serve of a bed of leafy greens. 

Find out more about my Lean and Clean Program here.

Golden Milk Chia Pudding with New Chapter's Fermented Turmeric Booster Powder

This post is written in partnership with New Chapter, Vermont-based maker of whole-food vitamins and supplements, 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!

Soothing, nourishing and inflammation calming Golden Milk is a staple for me in the winter, but as the seasons change and temperatures increase (thank goodness), I wanted to find a way to switch up one of my favourite wellness recipes to give it a seasonal twist. This Golden Milk Chia Pudding with New Chapter Fermented Turmeric Booster Powder is the perfect solution, and its works as a delicious breakfast or mini meal for the Spring and Summer.

I love New Chapter Fermented Turmeric Booster Powder as it gives me all the inflammation supporting benefits of Turmeric, whilst their patented fermentation process unlocks and activates the full nutrient benefits. Remember, it’s not what you eat, but what you absorb!

Golden Milk Chia Pudding with New Chapter Fermented Turmeric Booster Powder⠀

• 1 cup almond milk⠀
• 1 tablespoon coconut butter⠀
• 1 serving New Chapter Fermented Turmeric Booster Powder⠀
• ½ teaspoon ground cinnamon⠀
• ½ teaspoon fresh ginger⠀
• ½ teaspoon vanilla extract⠀
• 5 drops organic stevia or ¼ teaspoon raw honey ⠀
• Pinch of freshly ground black pepper⠀
• 2 tablespoons chia seeds ⠀

Topping: hemp seeds, shredded coconut and grated apple.⠀

Gently warm the almond milk and coconut butter in a pan until the coconut butter is fully melted. Transfer to a blender and add the remainder of the ingredients except the chia seeds. ⠀

Place the chia seeds in a small bowl and pour over the golden milk. Place in the refrigerator and chill for a minimum of 3 hours. ⠀

Top with hemp seeds, grated apple and shredded coconut.

This recipe is perfect for those following my 28 Day Guided Gut Healing Program and my Lean and Clean Program!

Ask Jenny: Healthy Date Night Ideas

Hi Jenny (and Tim)!

I loved your IG Live about staying healthy as a couple, and wondered if you could post more details about what you do for date night? Thanks in advance!
— Claire, Boston

Hi Claire, and thanks for tuning in (Tim and I host a weekly IG/FB Live at 12pm EST)!

When setting our goals for 2019 Tim and I made a commitment to share a date night once a week. However, we knew that a weekly dinner in even the healthiest of restaurants would derail our health and wellness goals. It’s been a super fun challenge to come up with a weekly activity that we would both enjoy and still leave us feeling our best the next day, but we’ve had some great date ‘nights’ so far, and I’m excited to share them with you…

  • Workout and Brunch: typically we don't work out together due to our schedules, but when we have time we love to either strength train, or take a yoga class together. I love how it makes me feel like we are working together as a team , and gives me even more motivation to work harder as I want to impress Tim. And I’m not going to lie, working out next to a cute guy with great biceps always helps too - Tim and I actually officially became a couple during a training session 7 years ago, so it brings back great memories for us! We'll then head out for a healthy brunch (once a month I'll have one of those crazy blood sugar spiking, fruit filled smoothie or açaí bowls because they are just so delicious ), or we will even just grab a coffee somewhere (oat milk matcha latte for me, bulletproof coffee for him).

  • Head Out on a Picnic: one of our most favorite things to do when the weather allows is to pack up a picnic and head outside. We've had everything from grass fed steak tips and ghee sautéed green beans to a bunch of veggie sticks, flaxseed crackers, hummus and fruit. We will either head off on a seasonal adventure (berry picking in the Summer, apple picking in the Fall), or simply head to the lake near our house, and phones are not allowed!

  • Dave and Busters: honestly, this is probably my favorite date night! We are both pretty competitive, but don’t play video games in the house, so I love to head out to Dave and Busters and whoop Tim’s ass at table hockey, giant Connect 4, or Mario Olympics. Its also a pretty great workout too, as anyone who has ever played Just Dance can attest to..

  • Simple Lunch Date: if time is tight we will try not to over think things or get stressed out that we have to do something incredible, and will simply just grab a healthy #leanandclean lunch at our local Sweetgreen or Dig Inn. Its a great break in our day (we both work from home on a Friday) and its a very stress free and affordable way to spend some time together.

  • Healthy Cooking Class: this is actually on our schedules for the summer, and we are heading to The Kitchen at Boston Public Market for a sushi making class and a steak masterclass! Head to Eventbrite for healthy cooking classes in your area!

  • Dinner at Home: whilst we love to try and get out of the house for date night, sometimes its wonderful not to have to go anywhere and stay in in our comfy clothes! In this case we will prepare and cook a new #leanandclean dish together, enjoy a bottle of FitVine Wine, and round off our meal with some sugar free Lily’s Dark Chocolate.

You can catch Tim and I live on my Instagram and Facebook Page every Friday at 12pm EST, and we will be chatting all things nutrition, fitness, wellbeing, stress, sleep, performance and productivity, and answering all your questions!

Lean and Clean: 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 both my 28 Day Guided Gut Healing Program and my 8 Week Lean and Clean Programs!

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 (I love Bare Bones 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!

More info about my best selling program, Lean and Clean Program can be found here:

If Gut Health is your jam find out more about my 28 Day Guided Gut Healing Program here:

Mini Meal: Iced Superfood Hot Chocolate with New Chapter Fermented Black Seed Powder⠀

I’ve re-booted my favorite Superfood Hot Chocolate recipe for Spring, and the timing is perfect for April's #NationalStressAwarenessMonth!⠀ ⠀

New Chapter’s Fermented Black Seed Booster Powder blend of fermented herbs are wonderful for mitigating the effects of stress on the body, and the fermentation process ensures all of those wonderful phytonutrients are easy for my body to digest. It pairs perfectly with the cacao, mint and cinnamon in this recipe, creating a recipe thats tastes and feels decadent, but that is so good for you!⠀ ⠀

Iced Superfood Hot Chocolate with New Chapter Fermented Black Seed Powder⠀

Place all ingredients in a blender and pulse until frothy! Serve over ice and drink immediately.

If you are looking for more stress relieving recipes pre-order my new ebook ‘24 Hours to Less Stress, More Sleep’ here!

Ask Jenny: What Does Insulin Have To Do With Fat Loss?

Dear Jenny, as part of your Lean and Clean Program you recommend testing your insulin levels. What does insulin have to do with fat loss?
— Helen, Chestnut Hill, MA

Regulating insulin and blood glucose is one of the key tools I use my Lean and Clean program, and by asking my clients to test their blood glucose every morning I can monitor their progress internally as well as externally. Your blood never lies!

When we eat carbohydrates our pancreas releases the hormone insulin, in response to the rise in our blood sugar (glucose) levels. Insulin helps us to shuttle the fuel (the glucose in the blood) into our muscle and fat cells - think of it as the key that unlocks the cell to let the glucose in. Within the program I call this insulin sensitivity, and my aim is to make you as insulin sensitive as possible so you efficiently use your food for fuel rather than storing it as fat.

A high carbohydrate diet combined with a lack of exercise means we become insulin resistant, rather than using our food as fuel we start to store it as fat. If we are eating too many carbohydrates and our cells have already taken in enough glucose the excess will be converted and stored as both subcutaneous fat (the fat underneath the skin) and visceral fat (the fat around the organs and belly).

If this continues for long periods of time then we develop insulin resistance, which is the precursor to Metabolic Syndrome and Type 2 Diabetes. In insulin resistance the cell either stops responding to the insulin, preventing the glucose from getting in to be used as fuel (and therefore being returned to the bloodstream to be stored as fat), or the pancreas stops secreting insulin as there is already so much in the bloodstream (in some cases both these effects occur).

My Lean and Clean Program lowers blood glucose and increases insulin sensitivity through my targeted tools of nutrition, fitness and wellbeing:

  • My low carb, high fibre diet with quality proteins and some good fats which help to stabilize and lower insulin levels (whilst simultaneously managing our hunger hormones leptin and ghrelin).

  • Strength training, HIIT and walking are used to increase insulin sensitivity and help us burn body fat.

  • Stress management and quality sleep are prioritized as when our stress hormone cortisol is raised it in turn raises insulin. We are also more likely to store belly fat at times of stress.

Testing your blood glucose at home is a super simple finger prick test, and you can purchase a meter from CVS, Walgreens, or by using the link below. Take the test before you have breakfast or drink your coffee, and ideally I am looking for a fasting blood glucose level of between 80-90ml.

Blood Glucose Meter - Amazon

For more information on my Lean and Clean Program head to:

Lean and Clean Program

Breakfast Smoothie: Pecan Pie

Happy National Pecan Pie Day!

Whilst I can't deny that Pecan Pie is delicious, its crazily high sugar content make it a little too decadent for an everyday treat. I've created this sweet, thick and creamy Pecan Pie Superfood Smoothie so you can enjoy the taste whilst keeping blood sugar stable and providing a ton of micronutrients.

Pecans are a great source of inflammation lowering, skin loving Omega 3 fatty acids, and are packed full of much needed minerals including magnesium, manganese, zinc and copper. 

Buy your pecans unsalted, and if they are roasted they should be dry roasted to avoid inflammatory fats. And just like all nuts and seeds once opened they should be stored in the freezer to prevent oxidation.

Pecan Pie Super Food Smoothie

  • 20g vanilla collagen or plant protein powder

  • 1/2 cup frozen cauliflower rice

  • 1/4 apple

  • 2 tablespoons ground flaxseed 

  • 1 tablespoon pecan butter (I love @artisana organics) or 1 tablespoon chopped pecans 

  • 1/2 teaspoon vanilla essence

  • 1/2 teaspoon ground cinnamon

  • 1.5 cups oat milk

Place all ingredients and blend until smooth.

Perfect for my Gut Healing and Lean and Clean Programs.