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: Plant Based

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!

Summer Soothing Smoothie with New Chapter's Fermented Aloe 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!

Hello summer! I love how light and bright this time of year makes me feel, and I love to reflect this in my nutrition and wellness practices to make the most of this health giving season. 

The more I learn about Ayurveda and seasonal eating the more I try to implement these practices into my daily regime. This does not involve huge, time consuming shifts of my normal routine, just slight tweaks and adjustments that feel like common sense and have me feeling more connected to both my body and the environment around me. 

One of my breakfast staples is a superfood smoothie, and whilst in the winter I crave the richness and warmth of ingredients such as cacao and cinnamon, in the summer I love to switch this up to include cooling, water rich, alkalising and detoxing plant based foods to help boost my digestion and liver function.  

I created this Summer Soothing Smoothie with New Chapter’s Fermented Aloe Booster Powder with all these principles in mind and every ingredient is carefully chosen for its summer health giving benefits (oh, and it tastes delicious too): 

Pineapple

Pineapple contains bromelain, a source of proteolytic enzymes that help to break down and digest food in the digestive tract. It’s also wonderful for reducing inflammation and speeding up wound healing, is packed full of fibre and is a rich source of manganese, a trace mineral that is essential for glowing skin and blood sugar balance. 

Cucumber

Water rich and cooling in the warmer months, cucumber is a great source of much needed minerals such as silicon, potassium and magnesium. Cucumber also confers anti-inflammatory and kidney cleansing properties, and I recommend buying organic so you can reap the benefits of eating the vitamin c rich skin. 

Baby Spinach 

This sweet tasting, vitamin packed leafy green is a wonderful source of fibre and is a natural source of glutathione, an antioxidant that is essential for upregulating our detoxification pathways.  

New Chapter’s Fermented Booster Aloe Booster

My go-to supplement for gentle detoxification and digestive support*, New Chapter’s Fermented Aloe Booster Powder (with its blend of organic fermented aloe, turmeric, peppermint, coriander, cardamom and artichoke) is so calming and soothing for my gut that I never travel without it. It is in my holistic health ‘first aid’ kit for when my gut health is compromised from eating something that doesn't work for me, or when I suffer from stress related gut issues. Whilst I love to add it to my morning smoothies I also enjoy it simply stirred into a glass of cool water for a refreshing drink in the summer months. 

Summer Soothing Smoothie

●     1 serving Vanilla Complete Organic Plant Protein+

●     ½ cup fresh pineapple

●     ½ cucumber

●     1 cup baby spinach

●     ¼ avocado 

●     1 tablespoon chia seeds

●     1 serving New Chapter Fermented Aloe Booster Powder 

●     1 cup almond milk

●     2-4 ice cubes

Place all ingredients in a blender and blend until smooth. 

You can find all New Chapter products mentioned in this post on their website, and at Whole Foods, CVS, Amazon and your local health food store. 

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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.








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!



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. 


Live Well: Daily Habits For Managing Our Body’s Healthy Inflammation Response

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!

By now we know that managing our body’s inflammatory response is critical to health and longevity, but why is it so important, and how we can consider this is as part of our daily wellness routine? 

 What is an inflammatory response? 

 Not all inflammation is bad, in fact inflammation is our body’s natural defense mechanism against harmful intruders. Upon detection of a threat (for example a cut on your finger) cellular chemical signalers trigger a response from our immune system to help deal with the danger. Acute inflammation is a natural and healthy part of our immune system, and usually subsides within a number of days. 

 Chronic (or systemic) inflammation is different. It is a low level, constant activation of the immune system that can contribute to the development of disease. The body may detect what it considers as internal threats such as toxins and food particles in the bloodstream, and signal for the immune system to set off a response, much like in the case of acute inflammation. However, if there is no threat to respond to the immune system may start to attack the body’s healthy tissues which can lead to auto-immune conditions and other chronic diseases. 

Four Easy Ways to Manage Inflammation 

 1)    Eat A Whole Foods Based Diet

By eating a non-processed, whole foods based diet we provide our body with foods that it recognizes as fuel, not as a threat! Our GI tract is the one of the first lines of defense for our immune system, and overly processed, chemically laden foods can damage the integrity of its lining, causing food particles to get into the bloodstream and set off a damaging immune response. Ensure you are getting a wide range of antioxidant rich, rainbow colored fruits and vegetables in your diet to help manage inflammation on a daily basis and boost overall health and wellbeing. I eat at least 7 servings of fruit and vegetables a day and try to get in as many different colors as possible for maximum micronutrient benefits! 

2) Limit Exposure to Toxins 

Inflammation causing toxins don’t just get into our bodies through food, our household and personal care products can be a source of inflammation causing chemicals too. Consider non-toxic natural household cleaning products and do the same for your personal care products. Start by switching out your deodorant, body lotion and lip balm as these go on large and absorbent areas of the skin and have the most potential to be damaging to health. Clean skincare and make-up products have come a long way from when I started to use them over a decade ago, and they now easily rival their conventional counterparts. 

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3) Nature’s Anti-Inflammatories 

Herbs such as ginger and turmeric have been used for centuries as gentle pain relievers and as a way to naturally mitigate inflammation in the body - there are over 12000 peer-reviewed studies on the benefits of curcumin, the active ingredient in turmeric! Adding one or both to soups, stews, salad dressings and hot drinks is a simple and delicious way to boost your diet and overall health and wellbeing, and I love to make a nourishing and soothing Golden Milk Latte with grated ginger and turmeric before bed. 

4) Add Zyflamend Whole Body To Your Daily Supplement Regimen

New Chapter’s Zyflamend Whole Body helps your body to balance a healthy inflammation response at the cellular level. In-vitro studies have shown that Zyflamend mitigates part of the signaling process that triggers the body's inflammatory response, meaning it can help prevent the damaging inflammatory cascade that can be present in chronic inflammation.

Not only does Zyflamend Whole Body contain a blend of 10 herbs that help manage inflammation and relieve minor pain and soreness (such as turmeric, rosemary, green tea and ginger), but pre-clinical testing shows that this combination of ingredients shows a greater inhibitory effect than the calculated sum of its parts. 

It takes a lot for me to add another supplement to my daily regimen but since taking Zyflamend Whole Body I have noticed a considerable decrease in joint and muscular aches and pains, and as I love to work out at least 5 days a week it has become an integral part of my morning routine! 

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Meatfree Monday: Baked Falafel with Yoghurt Tahini Dipping Sauce

I LOVE falafel, but it’s hard to find #jennyapproved stop bought options, so I as part of my 8 Week Fat Loss Program I developed this Baked Herby Falafel Recipe that uses only clean, nutritious ingredients (obvs), and skips the fat heavy frying process to bake in the oven.

I’ve also packed these guys with a ton of fresh herbs to up the nutrient and flavor content, and used digestion boosting flaxseed as the binder. The result? A light, bright, fibre and nutrient packed falafel that is great as part of a salad, in a veggie wrap, or even as a mini meal in the afternoons.

And I highly recommend making the zinc rich, probiotic Yoghurt Tahini Dipping Sauce to accompany them!

(all of the dry ingredients in this recipe were bought from my fave - Thrive Market. Click here to save 25% on your first order)

For the Baked Herby Falafel

  • 1 can (15oz) chickpeas, drained and rinsed

  • ¾ cup fresh parsley

  • ¾ cup fresh cilantro

  • 1 tablespoon ground flaxseed

  • 1 tablespoon olive oil

  • 1 teaspoon cumin

  • 1 teaspoon onion powder

  • ½ teaspoon ground coriander

  • ½ teaspoon Himalyan salt

  • ¼ teaspoon black pepper

Place all ingredients in a blender and blend until all the ingredients are broken down and start to combine. Shape the mixture into patties approx 2” round and 1⁄2” thick (will make 6-7 falafels). Cover and place in the refrigerator to chill for a minimum of 20 minutes.

Preheat the oven to 375 degrees. Line a baking sheet with parchment paper, and oil lightly. Place the falafel on the baking sheet and bake for 20 minutes or until firm and crispy.

For the Yoghurt Tahini Dipping Sauce

  • ½ cup plain coconut yoghurt

  • 2 tablespoons tahini

  • Pinch Himalayan salt and black pepper

  • Juice and zest of 1 lemon

Place all ingredients in a blender and blend until combined.


Jenny’s tip: I love to serve these falafels on a bed of cauliflower rice and chopped tomatoes, drizzled with the Yoghurt Tahini Dipping Sauce!

This recipe is from my 8 Week Lean and Clean Program, my new in-person or online program that uses science based methods to help you balance hunger hormones, burn stored body fat and boost your metabolism, whilst getting support and accountability from me throughout the program. For more information head to:

https://www.jenniferhanway.com/leanandcleanprogram


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!

Valentine’s Day Tahini and Goji Berry Bites with New Chapter’s Fermented Maca Booster Powder

Not just for Valentine’s Day, these delicious Tahini and Goji Berry Bites with New Chapter’s Fermented Maca Booster Powder are packed full of great fats, plant based protein and gut health boosting fibre, combined with the energy and vitality boosting benefits of my favorite New Chapter Fermented Maca Booster Powder.

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 They are so easy to make with no cooking required, and can be stored in the refrigerator for up to a week, and the freezer for up to a month, although they get eaten within days (sometimes hours) in my house! This recipe is super flexible too and you can add chopped nuts, coconut butter and even cacao nibs depending on what you have in the pantry at home.

I love to use tahini as a great alternative to regular nut butter - in my opinion it is such an unsung superfood hero! It’s packed full of Omega 6 fatty acids, a group of essential fats that you can only get from dietary sources, that help ensure a healthy inflammatory response and keep your cell walls permeable for energy transfer and cellular communication. It is also an amazing source of some of the much-needed minerals that our western day diets are woefully lacking in, including zinc, magnesium, copper, phosphorus, manganese and iron.

 Hemp seeds provide plant based protein and help to balance the higher fat content of this nutrient dense snack. Hemp seeds are an great source of Gamma Linoleic Acid or GLA, one of the active forms of Omega 6 fatty acids that is rarely found in other food sources. GLA is used by the body to produce prostaglandins that help regulate immune function, manage inflammation, and it can help to alleviate PMS and menopause symptoms.

 Ground flaxseed gives this superfood snack some crunch and texture, whilst helping boost digestion and detoxification thanks in part to its high concentration of lignans, compounds that act like a sponge whilst moving through the GI tract.

 Antioxidant and phytochemical rich goji berries add a pop of colour and sweetness whilst still keeping this recipe low in fructose and carbohydrates, and coconut oil adds satiating, energy rich medium chain triglycerides that help ensure a heathy cellular membrane.

 Rounding off this superstar line up of health boosting whole foods is New Chapter’s Fermented Maca Booster Powder, which I keep on my countertop at all times to add to lattes, smoothies and healthy snacks such as this one.

 New Chapter’s patented fermentation process uses clinically studied probiotics that ensures my body can use and assimilate all of the energy, endurance and vitality boosting benefits of maca powder at a cellular level, whilst making this booster powder easily digestible and absorbable (remember, you are not what you eat, but what you absorb). *

 And as Maca was traditionally used as an aphrodisiac, it’s the perfect addition to any Valentine’s Day recipe!

 Tahini and Goji Berry Bites with New Chapter’s Fermented Maca Booster Powder

·       ½ cup coconut oil

·       ½ cup tahini

·       ¼ cup hemp seeds

·       ¼ cup ground flaxseed

·       10 drops stevia or 1 teaspoon raw honey

·       ½ teaspoon ground cinnamon

·       ½ teaspoon vanilla extract

·       ¼ teaspoon Himalayan salt

·       ¼ cup goji berries

·       1 serving New Chapter Fermented Maca Booster Powder

Boil 1 cup of water, and soak goji berries whilst preparing the rest of the ingredients.

Melt together the coconut oil and tahini in a pan on the stove top, and stir until fully combined. Stir in the hemp seeds, ground flaxseed, sweetener of choice, vanilla, cinnamon, Himalayan salt and New Chapter Fermented Maca Booster Powder, then drain the goji berries and stir these into the mixture too.


Line a freezer safe dish (I used an 8.1 x 5.9 x 11.9 inches) with parchment paper, or use an ice cube tray (like the cute heart shaped one I used in honour of Valentine’s Day), then pour in the mixture. Freeze for a minimum of 4 hours (if you can wait that long), then remove from the freezer and slice if needed.

 

 *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.

References:

 https://www.ncbi.nlm.nih.gov/pubmed/12472620

https://www.ncbi.nlm.nih.gov/pubmed/16201847

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3033240/

https://www.ncbi.nlm.nih.gov/pubmed/30728882

 

 

 

 

 

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





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!



Contact: jenny@jenniferhanway.com