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: Smoothies

Grain Free, Low Carb Vanilla and Cinnamon Granola

This has been on my 'to-make' list for a long time - I love granola, but it's impossible to find one in stores that is low carb, grain-free, sugar-free and sugar-free. Believe me, I've looked - and just because it says its 'paleo' doesn't mean it won't contain a ton of honey, maple syrup and even 'coconut nectar'.

Friends, that's all just sugar by another name. ⠀

One of the joys of granola is its crunchy texture, which is typically created by using liquid sweeteners, but I've used egg whites in this recipe to keep the carbs low but create that perfect bite when pairing it with plant-based yoghurt or milk. But wait, even if you don’t want to use egg whites (my vegan / egg intolerant / gut-healing friends) you can simply replace them with 1/4 cup of aquafaba (the liquid from canned chickpeas)!⠀


Grain Free, Low Carb Vanilla and Cinnamon Granola

  • 2 1/2 cups of mixed nuts and seeds (I used pumpkin seeds, sunflower seeds, pecans and sliced almonds

  • 1/2 cup peeled tiger nuts

  • 2 egg whites

  • 1 teaspoon vanilla extract

  • 1 teaspoon cinnamon

  • 10 drops stevia (optional)

Preheat oven to 300 degrees.

Whisk the egg whites until thick, then gently mix in the cinnamon, vanilla extract and stevia. Pour in the nuts and tiger nuts, and stir carefully, ensuring everything is evenly covered.

Line a baking sheet with parchment paper, then pour out mixture creating a thin, even layer. Bake in the oven for 60 minutes, moving occasionally to break up any ‘lumps’. Leave to cool, then store in an airtight container.

Don’t want to use egg whites? Simply replace them with 1/4 cup of aquafaba (the liquid from canned chickpeas)!



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!






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?

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: 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: Mint Chocolate Chip Smoothie Bowl with New Chapter’s Fermented Black Seed Booster 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!

A healthy breakfast that tastes like mint chocolate chip ice cream? Yes please!

Sometimes it’s just the simplest of swaps that make the biggest difference, and I’ve added just a touch of peppermint extract and 1 serving of New Chapter’s Fermented Black Seed Booster Powder to my usual green smoothie recipe for a thick and creamy flavor packed breakfast with added mood, stress and memory support. Who doesn’t want that at the beginning of a long day?

I love anything that will simplify my morning routine, and this Fermented Black Seed Booster Powder lives on my kitchen countertop, ready to be easily added to my morning smoothies or matcha lattes.

It contains a mood boosting blend of Non GMO, USDA Certified Organic Nigella, Lion’s Mane, Turmeric, Aloe, Peppermint, Coriander, Cardamom and Artichoke. Fermenting these amazing herbs with beneficial probiotics ensures the nutrients are easily digestible and available for the body to absorb. As a Holistic Nutritionist and Gut Health Expert I frequently remind my clients you aren’t what you eat, but what you absorb!

Mint Chocolate Chip Smoothie Bowl with New Chapter’s Fermented Black Seed Booster Powder

  • 20g vanilla protein powder (hemp, pea, rice or collagen)

  • 1 serving New Chapter Fermented Black Seed Booster Powder

  • 1 cup organic frozen greens (spinach or kale)

  • ¼ avocado

  • 2 tablespoons chia seeds

  • 1.5 cups plant based milk

  • 3-4 drops peppermint extract

  • 2 tablespoons unsweetened cacao nibs

Place all the ingredients in a blender (except the cacao nibs) and blend until smooth. Top with the cacao nibs and enjoy!




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:

Eat Beautiful: Pumpkin Spice and Everything Nice!

This post is written in partnership with New Chapter Vitamins.

As an adopted New Englander I love everything Fall has to offer: crisp sunny days, apple picking, cute cosy clothes, and of course, pumpkin spice! 

Whilst not a fan of the super sugary and chemical laden pumpkin spice lattes, shakes, and baked goods available at the big chain coffee shops, I do love pumpkin for its amazing health boosting benefits. 

Pumpkin falls pretty high up on my 'Carbohydrate Hierarchy'; that is for a small number of carbs (20g in a cup), it is packed full of fiber and beta carotene (which provides it vibrant color), giving a real beauty boost to your hair, skin and nails. Beta carotene either converts into Vitamin A (Retinol) or acts as an anti inflammatory agent in the body and can be found in vegetables from the Carotenoid family such as carrots, yams, sweet potatoes and squashes. 

Every meal I create always follows the PFF Formula (Protein, Fat, Fibre) to ensure balanced hunger hormones (insulin, leptin and grehlin) and the fat in this smoothie comes from the delicious cashew milk and cashew cream. I do like to rotate my plant based milks as it helps ensure you are getting a wide range of micronutrients in your diet, and can prevent food sensitivities.

Grass fed collagen is my go to protein powder of choice, as it contains amino acids that are wonderful for healing the cellular matrix of both the gut and the skin, and is easily digested and absorbed (remember, we are what we absorb)!

Cauliflower is one of the only white foods I recommend! Don’t let its pale appearance fool you, cauliflower contains the potent oxidant sulforaphane that activates liver enzymes essential for efficient detoxification. Store bought cauliflower rice (always buy organic) has been blanched and then frozen, so is perfect for my gut healthy rule of never eating raw cruciferous veggies.

A true pumpkin spice blend does not contain and blood sugar spiking, fat storing sugars or chemical sweeteners, but instead is a powerhouse blend of insulin lowering cinnamon, anti inflammatory ginger, and warming and digestion boosting nutmeg, allspice and cloves. I make my own pumpkin spice blend at home so I know that it is clean, and then use it in smoothies, lattes and chia puddings.

Maca is my go-to morning energy boosting adaptogen, and this New Chapter’s Fermented Maca Booster Powder has been on my kitchen counter top and in pretty much every smoothie I’ve made since discovering it last year. New Chapter Fermented Booster Powders are fermented with beneficial probiotics and herbs, which makes them easily digestible, and unlocks the phytochemical beta glucan which is wonderful for health.*

Gut Healing Pumpkin Spice Smoothie

  • 1/2 cup pumpkin puree or cooked pumpkin

  • 20g vanilla collagen powder

  • 1.5 cups cashew milk

  • 1 serving New Chapter’s Fermented Maca Booster Powder

  • 1 cup frozen cauliflower rice

  • 2 tablespoons cashew cream (soak cashews overnight, drain and blend with a little water)

  • 1/2 teaspoon vanilla essence

  • 1/2 teaspoon pumpkin spice blend

Place all the ingredients in the blender and been until smooth. Top with your favourite toppings and enjoy!

This recipe (and over 50 others) comes from my 28 Day Guided Gut Healing Program - you can join us anytime and enliven your lightest, brightest you here:

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

*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.

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