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: Light Meals and Snacks

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!



What's Better Than Pumpkin Spice? Pumpkin Spice with Chocolate, Of Course!

This post is written in partnership with New Chapter, a 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!

What’s better than Pumpkin Spice? Pumpkin Spice with chocolate, of course! I’ve taken this Fall flavor favourite, wrapped it in chocolate and used two of my favorite New Chapter Products to give these delicious seasonal treats a healthy twist! Fall is my absolute favorite season (not just because October is my birthday month), and I love any excuse to get out and go leaf peeping, accompanied by these delicious healthy snacks!

Pumpkin Spice Cacao Cookie Dough Balls

These Pumpkin Spice Cacao Cookie Dough Balls not only taste great but pack a protein punch in the form of New Chapter’s Complete Organic Plant Protein+. This easy to digest protein powder is the only plant-based option I will recommend to my clients, and provides a hunger satiating, blood sugar balancing 20g of protein per serving. I love to keep a batch of these in the fridge at all times when I need to grab a quick and healthy snack! 

●     1 cup pumpkin puree

●     1 serving New Chapter Vanilla Complete Original Plant Protein+ 

●     ¼ cup crunchy almond butter

●     1/4 cup cacao nibs

●     ¼ cup ground flaxseed

●     ¼ cup almond flour

●     1.5 teaspoons pumpkin spice seasoning

●     Half teaspoon cinnamon

●     Half teaspoon vanilla essence

Mix all ingredients in a food processor or by hand. Cover, and leave to firm in the refrigerator for 2-3 hours. Shape into bowls and store in the refrigerator. 

Pumpkin Spice Probiotic Pudding 

Not only does this recipe contain gut friendly protein in the form of New Chapter’s Complete Organic Plant Protein+ (it contains a blend of mung bean, brown rice, hemp, chia, flax, sunflower and pumpkin seeds is easy to digest and includes the clinically studied Prohydrolase digestive enzymes to ensure proper protein breakdown and boost protein absorption) but the addition of probiotic rich plant based yoghurt will also help to nourish your microbiome! 

This is a perfect ‘make ahead’ breakfast for busy mornings but can also be served topped with whipped coconut cream and extra chocolate shavings for a dessert that feels indulgent but is actually wonderful for your gut health and digestion!

●     1 cup pumpkin puree

●     1 cup unsweetened plant-based yoghurt (+ 2 tablespoons for topping)

●     1 serving New Chapter Vanilla Complete Original Plant Protein+ 

●     ¼ cup chia seed

●     1 teaspoon pumpkin spice seasoning

●     ½ teaspoon vanilla essence

●     ¼ teaspoon cinnamon

●     Dark chocolate shavings (for topping) 

Mix all ingredients in a food processor or by hand, leaving aside the 2 tablespoons of yoghurt and dark chocolate. Transfer to jars/glasses, then leave to set in the refrigerator for a minimum of 4 hours. Top with the coconut yoghurt and dark chocolate shavings 

 Pumpkin Spice Hot Cacao 

This is my favourite of all the three recipes, so much so that I was reluctant to share it with Husband Hanway during recipe testing! I’ve added New Chapter’s phytonutrient rich Fermented Turmeric Booster Powder to this decadent hot cacao recipe to support a healthy inflammatory response and to add a little warmth that complements the other spice blends beautifully. Keep this recipe simmering on the stovetop when holiday guests arrive - they won’t even know its good for them! 

●     2 cups oat milk 

●     ⅓ cup pumpkin puree

●     2 tablespoons cacao powder

●     1 serving New Chapter Fermented Turmeric Booster Powder

●     1 teaspoon pumpkin spice seasoning

●     ½ teaspoon cinnamon

●     5 drops stevia or 1 teaspoon of honey (optional)

 Place all ingredients in a pan and heat gently. Using an immersion blender, Vitamix or similar, blend gently for 30 seconds. 

You can find all of theNew Chapter products mentioned here in your local health food store, Whole Foods, CVS, on Amazon, or at www.newchapter.com.

 

 

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:

https://www.jenniferhanway.com/leanandcleanprogram

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

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









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. 


Lean and Clean: Coconut Protein Pancakes⠀

These Coconut Protein Pancakes are one of my absolute favorite recipes from my new 8 Week Lean and Clean Program, and they are perfect for a light and bright Spring Sunday brunch! I love to serve these with a side of fresh berries and a drizzle of yoghurt.

Coconut Protein Pancakes⠀

  • 1⁄4 cup of coconut flour⠀

  • 1⁄2 scoop vanilla vegan or collagen protein powder ⠀

  • 1 tablespoon ground flaxseed⠀

  • 1 egg⠀

  • 3 egg whites⠀

  • 3/4 cup of almond milk⠀

  • 1 teaspoon vanilla extract⠀

  • 1 teaspoon ground cinnamon⠀

  • 1/2 teaspoon baking powder

  • Pinch of Himalayan salt⠀

  • 3 tablespoons coconut oil (for cooking)⠀

Mix all ingredients (except the coconut oil) in a large bowl. Heat the oil gently in a non stick pan. Pour in 1/4 cup of mixture, and cook on a medium heat until golden brown on both sides (about 3­ mins each side).

My 8 Week Lean and Clean Program is available in person and online, and you can save $100 if you sign up by 4/31!  Click HERE to learn more.

Gut Healing: Veggie Packed Chicken Noodle Soup

It’s National Chicken Noodle Soup Day, and I’ve created a veggie packed, gut healing version for you that is perfect for lunch or a light evening meal. This recipe is perfect for those following my 28 Day Guided Gut Healing Program, as I’ve used my favorite Bare Bones Broth and replaced the arb heavy noodles with spaghetti squash to keep it low carb and packed full of fibre, vitamins and minerals. 

 

Gut Healing Chicken Noodle Soup

 makes 4 servings 

·     2 tablespoons coconut oil 

·     1 onion, finely chopped, 

·     4 carrots, diced

·     4 stalks celery, diced

·     ¼ teaspoon Himalayan salt

·     ¼ teaspoon black pepper 

·     32oz Bare Bones Broth Chicken Bone Broth  (use code JHANWAY15 for a 15% discount)

·     2 cups cooked spaghetti squash

·     4 cups cooked shredded chicken 

·     2 bay leaves

·     2 tablespoons chopped parsley

·     1 tablespoon dried rosemary

·     1 tablespoon thyme

Heat the coconut oil in a deep skillet or Dutch oven and sautéed the onion, carrots and celery for about 3-4 minutes, or until soft. Add in the chicken, bone broth, herbs and salt and pepper and simmer for 5 minutes, or until the vegetables are soft. 

This recipe is 100% compliant with my 28 Day Guided Gut Healing Program - find out more here!

28 Day Guided Gut Healing Program

Eat Beautiful: Brains and Beauty Superfood Smoothie

I'm naming today's breakfast my 'Brains and Beauty Superfood Smoothie' as it is packed full of polyphenols, the anti-antioxidants that help minimize free radical damage to your cells. 

These free radicals are one of the major causes of skin aging, and cause systemic inflammation, which as we know can effect everything from gut health, hormone balance and cognitive function. Polyphenols are also a great source of BDNF - Brain Derived Neurotrophic Factor, a protein that helps you grow new brain cells. 

Polyphenols are mostly found in dark red, purple and brown foods, and blueberries and cacao have some of the highest amounts. Pair this smoothie with a cup of organic, low acid coffee for even more anti-oxidant action! 

Brains and Beauty Superfood Smoothie

* 2 tablespoons hemp seeds 
*1/2 cup blueberries (fresh or frozen)
*1 cup spinach (fresh or frozen)
*1 cup cauliflower rice (frozen)
*1 tablespoon cacao powder (I love @terrasoul) 
*1 tablespoon ground flaxseed
*1 tablespoon coconut cream
*1/4 tablespoon cinnamon
*1.5 cups coconut milk 

Place all ingredients in a blender and blend until smooth. Top with cacao nibs for some extra crunch!

Gut Healing: Bone Broth Matcha Latte

Matcha Latte with Bone Broth?

Trust me on this one - its delicious. It's perfect for these chilly winter days here on the East Coast, and couldn't be more packed with antioxidant and gut healing benefits.

Bone Broth Matcha Latte

Whisk the matcha green tea powder with the hot water, then gently warm the nut milk and bone broth in a pan together. Pour into the matcha green tea powder and stir well.

Resist the urge to add any sweetener, the slightly savoury and umami flavour is what makes it taste so good!

My favourite matcha tea powder is from Zen Matcha Tea - you can save 20% on your first order of Zen Matcha Tea with the code: 'welcomejh20'
https://www.zenmatchatea.com/store/

I drink bone broth every day for its gut healing and skin smoothing properties - you can save 15% on Bare Bones Broth and Collagen Powder with the code: 'JENNYH':
https://www.barebonesbroth.com/



Eat Well: Superfood Hot Chocolate with New Chapter Fermented Black Seed Powder

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!

This is was the first year that Tim and I spent the holidays at home together and I loved sharing some of my family’s traditions, and creating some of our own together. Whilst some traditions should stay just for the holidays, I’m bringing some of my favourites into the new year with me, namely a delicious bedtime hot chocolate!

Christmas Eve as a child for me always held the following - the hanging of my stocking, leaving a mince pie for Father Christmas and a carrot for Rudolph, and reading ‘The Night Before Christmas’ by Clement C. Moore, whilst drinking a delicious hot chocolate.

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This winter, I’ve taken the classic hot chocolate recipe and given it a superfood twist, whilst still keeping it creamy, comforting, and definitely delicious.

Cacao powder is packed full of antioxidants and polyphenols, and is rich in calming magnesium and mood-boosting theobromine, and can even raise levels of our feel-good neurotransmitters serotonin and dopamine. No wonder we feel great after chocolate in any form!

Coconut butter gives this recipe a wonderful richness whilst boosting good fats, honey gives a touch of nutrient-dense, gut-soothing sweetness, and vanilla and cinnamon boost flavour whilst helping to stabilize blood sugar levels and balance hunger hormones.

I’ve added New Chapter’s Fermented Black Seed Booster Powder as its blend of fermented herbs is wonderful for mitigating any holiday induced stress, and the fermentation process ensures all of those wonderful phytonutrients are easy for my body to digest and absorb*. Its slightly spicy and minty flavour also lends itself perfectly to this recipe!

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Superfood Hot Chocolate with New Chapter Fermented Black Seed Powder

●      1.5 cups almond milk

●      1 teaspoon coconut butter

●      ½ teaspoon honey

●      1 tablespoon cacao powder

●      ¼ teaspoon peppermint extract

●      ¼ teaspoon vanilla extract

●      ¼ teaspoon cinnamon

●      1 serving New Chapter Fermented Black Seed Powder

Place the almond milk, coconut butter and honey in a pan, and heat through gently until the coconut butter has melted. Place in a blender with the cacao powder, peppermint extract, vanilla extract, cinnamon and New Chapter Fermented Black Seed Powder and pulse until frothy!

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*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.












Eat Clean: Red Cabbage Cups with Seasonal Waldorf Salad

This post is written in partnership with Primal Kitchen Foods, 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’m sure I’m not the only one that actually prefers Thanksgiving leftovers to the main event!

I always try to eat a little lighter the days after Thanksgiving, and these Red Cabbage Cups with Seasonal Waldorf Salad and Primal Kitchen Foods Chipotle Lime Mayo are perfect for an easy to make, low carb, veggie packed lunch dish.

I’ve combined chopped turkey with apples, celery, dill and walnuts for a seasonal twist on this classic salad, and I love how the Primal Kitchen Foods Chipotle Lime Mayo brightens up this dish and gives it a spicy, tangy kick. Tim and I have been fans of Primal Kitchen Foods for years, and especially love their huge range of salad dressings (I love the Green Goddess and Tim loves the Sesame Ginger, and they even have a Vegan Ranch) and mayos (the Chipotle Lime is incredible), as they add variety and flavor to our protein and veggie based meals and help keep us consistent with our clean eating habits.

I avoid most store bought mayos as they usually contain inflammatory oils such as canola or soybean, and surprisingly most have added sugar too. Primal Kitchen Foods uses avocado oil which is one of my favourite plant based oils, it is high in oleic acid, monounsaturated fats and vitamins A, D and E. Even better, they only use organic, cage free eggs, and are non GMO Project Verified.

Primal Kitchen Foods have just launched in Wegmans, and to celebrate I’m giving away an incredible gift box of their products worth $200, and a $100 gift card to Wegmans!

To enter simply head over to my Instagram, like the picture of this dish, make sure you are following me and Primal Kitchen Foods, and comment with your favourite way to use Thanksgiving leftovers! For more entries simply tag your clean eating friends. Use the link below to head to my IG profile.

https://www.instagram.com/jenniferhanway/


Red Cabbage Cups with Seasonal Waldorf Salad and Primal Kitchen Foods Chipotle Lime Mayo

(serves 2)

  • 12oz cooked turkey, roughly chopped

  • 1 apple, diced

  • 4 celery sticks, sliced

  • 1/2 cup walnuts, roughly chopped

  • 2 tablespoons Primal Kitchen Food Chipotle Lime Mayo

  • 1/4 cup dill, finely chopped

  • Squeeze lemon juice

  • Pinch of Himalayan salt and black pepper

  • 4-6 radicchio leaves

Combine the turkey, apple, celery, walnuts, mayo, dill and salt and pepper in a large bowl, and mix throughly, ensuring all ingredients are evenly coated. Spoon into the radicchio leaves and eat!






Contact: jenny@jenniferhanway.com