Jennifer Hanway

Helping You Live Your Best Life Through Nutrition, Fitness and Wellbeing

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 Tag: gut healing

Gut Healing: Morocan Baked Turkey Meatballs with Lemon and Dill Yoghurt Sauce

Moroccan Baked Turkey Meatballs with Lemon and Dill Sauce

This is one of my absolute favourite recipes to make at the moment - its light and bright but super filling, and I love to serve it over zucchini noodles (zoodles), or cauliflower rice.

I highly recommend making a double batch of meatballs as they are a great ‘grab and go’ option for when time is tight and can be served with a salad, soup or in a veggie wrap, and I love the sauce as a sneaky way to get the microbiome boosting probiotics in without even thinking about it!

Moroccan Baked Turkey Meatballs with Lemon and Dill Yoghurt Sauce

Makes 8-10 meatballs

  • 2 flaxseed ‘eggs’ (mix 2 tablespoons ground flaxseed with 6 tablespoons warm water and leave to thicken)

  • 1 lb turkey mince

  • 2 cloves garlic, diced

  • 1 teaspoon cumin

  • 1 teaspoon allspice

  • ¼ cup cilantro, finely chopped

  • ¼ teaspoon Himalayan salt

  • ¼ teaspoon black pepper

Preheat oven to 400 degrees.

Mix all ingredients well in a large bowl or food processor. Shape into 8-10 meatballs.

Lightly spray a baking sheet with avocado oil, place meatballs on the sheet and bake meatballs for 20 minutes.

Lemon and Dill Yoghurt Sauce

  • 1 cup non dairy yoghurt

  • ¼ cup dill, finely chopped

  • Juice and zest of 1 lemon

  • Pinch Himalayan salt and black pepper

Mix all ingredients well and drizzle over the meatballs.  

This is one of the bonus recipes from my 28 Day Guided Gut Healing Program, which contains over 50 delicious and easy to make recipes that have been specially designed to heal your gut and rebalance your microbiome. For more information head to:

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




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/



Live Well: Staying Well in the Winter With New Chapter's All-Flora Probiotic

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!

 I love this time of year and everything it brings - the beautiful foliage, my birthday, holidays spent with friends and family, and I usually take a trip back home to London in the Fall too. What I don’t want to do is waste any time ill in bed with a cold or even the flu, so ensuring a robust immune system and optimal gut health is super important to me as the seasons change and temperatures drop.

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Approximately 80% of our immune system is located in our digestive tract, which has an extremely important two-part system that is our body’s first line of defense against invading pathogens.  The first is a mucosal layer that is home to the population of bacteria and yeasts that we collectively term our microbiome, and the second is the one cell thick epithelial lining that is the gateway to our bloodstream.

Our microbiome is responsible for preventing pathogens from entering our bloodstream (the germs that cause colds and flu at this time of year), absorbing nutrients from our food and our supplements (remember ‘you are not what you eat, but what you absorb’), and even in part for our hunger and food cravings. Ensuring that it is balanced, healthy and well functioning is one of the best ways we can ensure we stay well at this time of year and enjoy everything the seasons have to offer.

Most of us know by now that taking a great quality probiotic is essential to great gut health, but I’m often asked what to look for in a probiotic. New Chapter’s Probiotic All-Flora is my year round probiotic supplement, and the one I recommend to all of my private coaching clients and as part of my 28 Day Guided Gut Healing Program.

 Choosing a Great Probiotic

 As I mentioned above, our microbiome is made up of a host of bacteria and yeasts, all working together as part of your immune system, so it is important that your probiotic doesn't just contain bacteria alone. In my practice I’ve learnt that rebalancing your microbiome is just as important as replenishing the good bacteria, but it is a step that is often neglected. When your microbiome is unbalanced it can cause GI distress, gas, bloating, constipation and even food intolerances, and can negatively affect our immune system.

 New Chapter’s Probiotic All-Flora contains both DNA tested strains of beneficial bacteria (Lactobacillus plantarum and Bifidobacterium breve) to keep your good gut flora healthy and flourishing, and Saccharomyces boulardii, a beneficial yeast that reduces problematic yeast overgrowth throughout our digestive tracts.*  

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Once our gut flora is rebalanced and replenished we want to ensure we keep it that way, and I love that New Chapter’s Probiotic All-Flora also contains prebiotics to fuel our microbiome, and postbiotics to boost probiotic activity and benefit overall gut health.* It also contains a blend of fermented organic herbs designed to boost and support digestive function, including aloe, peppermint, coriander, cardamom and artichoke.*

It’s so simple to implement into your daily health and wellness routine, as you only have to take one a day and it does not have to be refrigerated, so is perfect for holiday travel. You can find New Chapter’s Probiotic All-Flora on their website, at Whole Foods and CVS, and you can even have it delivered to your door by Amazon.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2515351/

 

*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: Perfectly Balanced Matcha Latte

I love a great Matcha Latte (who doesn’t), but whilst it is a great morning pick me up, it is not a balanced breakfast.

I love to add healing collagen powder for hunger hormone balance and a little great fat in the form of coconut butter to make this an easy ‘throw and go’ gut healing breakfast for when time is tight!

Perfectly Balanced Matcha Latte

  • 1.5 cups of coconut milk

  • 1 scoop collagen powder

  • 1 teaspoon coconut butter

  • ½ teaspoon matcha powder

  • 2 drops organic stevia


Place all ingredients in a pan and warm gently until the coconut butter has melted. Whisk thoroughly or blend gently for a few seconds.

This recipe is taken from my 28 Day Guided Gut Healing Program, which launches again in January 2019. For early bird pricing head to:

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




Eat Well: The 4 Scary Foods You Should Be Eating Every Week

Happy Halloween! Whilst I’m not a fan of trick or treating or scary movies (for real, I couldn’t even watch Gremlins as a kid), I am a fan of scary foods!

Quite often these foods are not the prettiest looking, but what they lack in style they make up for in substance, and are some of the most nutrient dense foods on the planet. All four of these foods contain trace elements and minerals that are sorely lacking in our modern diets but that are essential for health (I am seeing a lot of thyroid, adrenal and metabolic issues right now in my practice that are linked to nutrient deficiencies), and because of this I eat all of these delicious (!) foods on a weekly basis, and recommend to my clients to do the same…

Liver: When I suggest adding liver to my client’s diets, most of them recoil in horror! Some cultures place liver in such high regard that human hands are not allowed to touch it, and I agree, as gram for gram it contains more nutrients than any other food. When I talk about foods with nutrients density (count nutrients, then calories), liver is top of the list!

Liver is packed full of vitamins and minerals that we are often deficient in, and that it is hard to find in other foods, such as B12 and B6 (essential for energy), selenium and zinc (for energy production and healthy skin, hair and nails) and folate, thiamin and iron, all of which I usually see deficiencies in whilst looking at client’s blood work.

Always buy organic liver, and if it is your first time I suggest it chicken liver for minimum ‘ick’ factor! I like to dust mine in coconut flour then pan fry in grass fed ghee, and serve with a salad of bitter greens such as endive, mizuna and arugula.

Natto and Tempeh: typically I ask my clients to avoid soy products, but these two are the exception to the rule. They are excellent sources of plant based proteins for both vegans and carnivores alike, as the fermentation process helps to make the proteins more easily digestible and bio available to the body.

Not only that, fermenting the beans means that the oligosaccharides found in soy that can cause GI distress are reduced, and phytic acid, the phytochemical found in plant proteins that can block the absorption of essential minerals is totally eliminated. And of course the fermentation process means that you receive gut healing, microbiome boosting benefits too.

I’ll be honest, the smell and texture of natto is enough to put even this adventurous healthy foodie off, but I absolutely love tempeh and eat it once a week as a break from animal proteins.

Check out my favourite tempeh recipe for here:

Veggie Packed Super Fast Pho

Canned Fish: this is a staple in our house, especially for my super busy, keto eating husband! We always have a stock of canned fish in our pantry for when we need a quick hit of protein and great fats, and usually add it to one of our ‘throw and go’ salads that we eat every day.

Mackerel and sardines are our favourite, as they are packed with Omega 3 fats that are hard to find in other sources, and provide a great source of calcium (as a woman over 35 who doesn’t eat dairy products I’m always cognizant of ensuring sources of calcium in my diet). When eaten fresh these fish are delicious, but can be time consuming to prepare and cook properly.

I also love anchovies and will eat them straight out of the can, and Tim enjoys wild caught canned salmon (I avoid due to my mercury levels) either in a salad or formed into a patty.

Salmon Patties with Avocado Crema

We buy all our tinned fish from Thrive Market as we know it is sustainably sourced and non GMO, and incredibly affordable. To save 25% off your first order and receive free shipping use my here : http://thrv.me/jennyhanway

Seaweed: not just great for wrapping your sushi in, seaweed is abundant in trace elements, vitamins, amino acids, and chlorophyll, and the much needed minerals calcium, iodine, and iron (deficiencies in these minerals can lead to a lowering of thyroid function). In fact, no other group of plants contains more minerals and nutrients than seaweed, an it typically calculates at just five calories per serving, making it a true ‘bang for your buck’ food.

It is far easier than you may think to incorporate seaweed into your diet, and I love to use seaweed wraps for a quick and easy lunch option, and will often use dried seaweed flakes as a toping for salads and stir fries.


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: Double Chocolate Chip Collagen Cookies

Hold on to your hats people - I'm suggesting chocolate for breakfast! 

In honor of National Chocolate Day I've partnered with Lilys’s Sweets to create a Gut Healing, Eat Beautiful, Grain Free, Sugar Free, Egg Free, Low Carb, Keto Friendly, Protein Packed Double Chocolate Chip Cookie that is healthy enough to be eaten for breakfast! 

In my opinion, chocolate is a true beauty food, due to the incredible amounts of skin loving antioxidants and phytochemicals found in cacao powder, including the powerful epicatechin that can prevent wrinkle formation.

It is also high in the miracle mineral magnesium, which is needed for over 300 metabolic processes in the body, and is especially important during times of stress, and cacao contains compounds that boost the production of the neurotransmitters serotonin and dopamine- our feel good (feel great) hormones!

For maximum beauty benefits ensure your chocolate has a high percentage of cacao, and is sugar free and dairy free, just like the Lily’s Chocolate I've used in this recipe! 

Double Chocolate Chip Collagen Cookies

(makes 8 cookies)

  • 1.5 cups almond flour

  • 30g vanilla collagen powder

  • 2 x flaxseed eggs (2 tablespoons ground flaxseed mixed with 6 tablespoons warm water)

  • 2 x 1/4 cup Lily’s Dark Chocolate Premium Baking Chips

  • 2 tablespoons almond butter

  • 2 tablespoons grass fed ghee

  • 1 teaspoon aluminum free baking powder

  • Pinch Himalayan salt

Preheat the oven to 350 degrees.

Make the flaxseed egg by combining the flaxseed and water in a small bowl and mixing thoroughly. Set aside to thicken.

Place all the ghee, almond butter and 1 of the 1/4 cups of chocolate chips in a small pan on a low heat and melt gently, stirring throughout.

Place the almond flour, collagen powder, baking powder and salt in a large mixing bowl with the flaxseed eggs

Pour the melted chocolate, almond butter and ghee into the bowl, and mix thoroughly. Leave to cool for a couple of minutes, then fold in the remaining chocolate chips.

Line a baking sheet with parchment paper, divide the cookie mixture into 8 equal portions, then roll into balls and place on the baking sheet, flattening slightly.

Bake for 20 minutes, then remove from the oven and leave to cool as this will help get that crunchy on the outside, soft and chewy on the inside perfect cookie texture!

I bought all of the ingredients for this recipe from Thrive Market! You can save 25% off your first order (I would use that saving to but even more chocolate) by using the link below:

http://thrv.me/jennyhanway

If you liked this healthy cookie recipe you’ll love my Gut Healing Pumpkin Collagen Cookies, one of the most loved recipes from my 28 Day Guided Gut Healing Program!



Gut Healing: Bircher Muesli

I first discovered the joys of Bircher Muesli last year whilst running a health retreat in beautiful Saas Fee, Switzerland, but whilst the creamy combo of oats, yoghurt, fruit and nuts is crazy delicious, I wanted to create a lighter, brighter version for my 28 Day Gut Healing Program.

My recipe combines microbiome loving coconut yoghurt with fibre rich zucchini and apple, leaky gut healing collagen, and good fat packed nuts and hemp seeds. Its super satisfying and will keep blood sugar levels and hunger hormones stable for hours. ⠀

Its can also a great meal prep option, and you can make a big batch and keep it in the refrigerator for 3 days. And I mention it tastes great too?

Gut Healing Bircher Muesli⠀

1/2 cup grated zucchini⠀

1/2 cup grated apple⠀

1 scoop collagen powder

2 tablespoons hemp seeds⠀

2 tablespoons coconut flakes ⠀

1 tablespoon mixed chopped nuts⠀

1 tablespoon ground flaxseed⠀

1 cup coconut yoghurt ⠀

Mix all ingredients well and top with coconut, apple or chopped nuts. ⠀


Gut Healing: Pumpkin Spice Collagen Cookies

These ridiculously good, super easy to make Pumpkin Spice Collagen Cookies have been hands down the most popular recipe from my 28 Day Guided Gut Healing Program. I keep these cookies in the freezer and just defrost for a few hours beforehand. They are also great for packing in lunchboxes as they will stay cool and fresh until eaten.

The 28 Day Guided Gut Healing Program is now available to start at any time! You’ll receive 4 weeks of original recipes (over 56 and counting) meal plans, supplement suggestions and lifestyle strategies designed to heal your gut, eliminate GI distress, lower inflammation and enliven your lightest brightest you!

Pumpkin Spice Collagen Cookies with a Coconut Butter Glaze

(makes 8 cookies)

For the cookies

  • 2 cups pumpkin puree

  • 1 cup almond flour

  • 2 scoops vanilla or unflavored collagen powder

  • ½ cup ground flaxseed

  • ½ cup chopped mixed nuts

  • ¼ cup coconut oil, melted

  • 2 teaspoons vanilla essence

  • 2 teaspoons baking powder

  • 1 1/2 teaspoons pumpkin spice seasoning

  • ¼ teaspoon Himalayan salt

  • 5 drops stevia or 1 teaspoon honey

Preheat oven to 375.

Place all ingredients in a large bowl and mix well. Divide mixture into 8 balls, and press them down gently onto a parchment paper covered baking sheet. Bake in the oven for 25-30 minutes, or until golden brown on the outside but soft in the middle.

For the glaze

  • 3 tablespoons coconut butter

  • 1 tablespoon coconut oil

Melt the coconut butter and oil together in a double boiler until melted. Once the cookies have cooled dip the tops into the mixture, then leave to set in the refrigerator or freezer.


Fat Loss: Alkalizing Creamy Green Soup

This Alkalizing Creamy Green Soup is perfect for when you need a boost of alkalizing, nutrient rich greens, but can’t face another salad! I usually make a big batch and keep some in the fridge or freezer for time-tight meal times, and I love to add roast chicken for an easy throw and go meal.

Its super healing for the gut and wonderfully alkalizing for the body, and one of the top recipe choices for my Gut Healing, Beautiful Skin From Within and Fat Loss clients. Its a powerhouse of my favourite cleansing, detoxifying, antioxidant and phytonutrient rich veggies, combined with skin and gut loving ghee and bone broth.

Makes 2 servings

  • 3 shallots


  • 1 clove garlic


  • Juice and zest of 1 lemon


  • 1 cup broccoli
, chopped

  • 1 cup fennel, finely chopped

  • 2  cups kale, chopped

  • 2 cups bone broth

  • ½ avocado

  • 1 teaspoon of Himalayan salt


  • 1 teaspoon black pepper


  • 1 tablespoon pumpkin seeds, toasted

  • 1 tablespoon ghee

  • 1 teaspoon EVOO / Extra Virgin Olive Oil

In a large pan saute the shallots, garlic and fennel in the ghee for 2 minutes.
 Add the bone broth, broccoli, lemon juice, lemon zest, salt and pepper and leave to cook for 4 minutes.

Take off the heat and then add the avocado and spinach, letting the heat wilt the spinach for a couple of minutes. Blend all ingredients together until smooth and top with the pumpkin seeds and EVOO.

My 28 Day Guided Gut Healing Program starts again in January! You’ll receive 4 weeks of recipes, meal plans, supplement suggestions and lifestyle strategies designed to heal your gut, eliminate GI distress, lower inflammation and enliven your lightest brightest you!

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

Contact: jenny@jenniferhanway.com