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: Recipes

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!

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.








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: Layered Apple Pie

In honor of #NationalApplePieDay I’ve created this delicious Layered Apple Pie Breakfast Smoothie suitable for both my Guided Gut Healing and Lean and Clean Programs!

My top tip is to make a double batch of the stewed apple mixture, and serve it with some coconut or almond yoghurt and a scoop of collagen for a quick breakfast later in the week…

For the stewed apple (makes 2 servings):

  • 1 medium apples

  • 1 teaspoon coconut oil

  • 1/2 teaspoon ground cinnamon

Wash the apples and chop into small squares, and simmer in a small amount of water until soft (approx. 5 minutes) Drain, then mash and mix together with the cinnamon and coconut oil. Cool slightly before using in the smoothie.

For the vanilla smoothie

  • 20g vanilla collagen or plant based protein powder

  • 1 tablespoon almond butter

  • 1 tablespoon chia seed

  • 1/2 zucchini, chopped

  • 1 cup almond milk

Place all ingredients in a blender and blend until smooth.

Layer the smoothie in a glass by adding the stewed apples, pour on the vanilla smoothie, then topped with toasted mixed nuts.

We love Thrive Market for all our pantry staples!






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. 


Breakfast Smoothie: Layered PB and J

Yes, this is a superfood smoothie. Yes, you can eat this for breakfast. Yes, even if you are on my Lean and Clean Program. Yes, this will take away the combined agonies of tax return season and mercury in retrograde.

Happy #PeanutButterAndJellyDayEveryone! Whilst not a combination that is typical in the UK, I’ve been an adopted New Englander for almost 6 years, so I’m well versed in this ridiculously good salty/sweet combo that keeps you coming back for more. However, I’m not about nutrient barren, sugar and trans fat laden calorie/carb bomb white bread sandwiches, so I’ve taken this winning formula and created a #JennyApproved Superfood Smoothie that gives you all the fun of PB&J with none of the negatives.

This recipe combines a protein, fat and fibre packed smoothie with an easy to make, sugar free strawberry chia jam that will quickly become one of your meal prep staples.

For the Peanut Butter Smoothie

  • 1 scoop vanilla collagen or plant based protein powder

  • 1 cup frozen cauliflower rice

  • 1 tablespoon sugar free peanut butter (@maranathanutbutters is my go to)

  • 1 tablespoon ground flaxseed

  • ¼ teaspoon vanilla essence

  • ¼ teaspoon ground cinnamon

  • Pinch Himalayan salt

For the Strawberry Chia Jam

  • 2 cups fresh or frozen organic strawberries

  • 2 tablespoons chia seeds


    Blend the strawberries and chia seed for 30 seconds. Place into a saucepan and simmer over a medium heat until it starts to bubble. Turn to low and simmer until the jam begins to thicken. Transfer to a sterilized mason jar, leave to cool, and store in the refrigerator for up to a week.

Now for the most important question. Crunchy or Smooth?

Blue Majik Berry Superfood Smoothie Bowl

This new Blue Majik Berry Superfood Smoothie Bowl is perfect for those following both my 8 Week Fat Loss Program and my 28 Day Guided Gut Healing Program! ⠀

Blue Majik or Blue Spirulina is a blue pigment derived from blue-green algae and is a nutritional powerhouse of plant based protein, minerals and energy boosting B Vitamins. It's one of the only food sources of C-phycocyanin, a biliprotein with antioxidant, anti-inflammatory and neuroprotective effects (as shown in a 2016 study in the journal Evidence-Based Complementary and Alternative Medicine). ⠀

But don't fall foul of the maxim 'if some is good, more is better', start slow and use a 1/4-1/2 teaspoon in. your smoothies to start. And yes, the taste is slightly like licking the bottom of a fish tank, which is why it lends itself to smoothies and smoothie bowls such as this Blue Majik Berry Superfood Smoothie Bowl:⠀

*1 scoop vanilla collagen or vanilla plant based protein powder⠀
*1/4 teaspoon Blue Majik or Blue Spirulina Powder⠀
*1/4 teaspoon vanilla extract⠀
*1 tablespoon acacia fibre⠀
*1 tablespoon hemp seeds⠀
*1 tablespoon almond butter⠀
*1/2 cup frozen cauliflower rice ⠀
*1/2 cup blueberries or blackberries⠀
*1.5 cups almond milk 

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

To find out more about my 28 Day Guided Gut Healing Program click here.

To find out more about my 8 Week Fat Loss Program click here.


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

Contact: jenny@jenniferhanway.com