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 Tag: healthy breakfast

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. ⠀


Adaptogens Part 1: Adaptawhat?

I’ve been a big fan of adaptogens ever since I was dealing with some cortisol imbalances and adrenal fatigue, and use them on a regular basis for both boosting my energy and  for relaxation and managing stress. Whilst that may sound like a contradiction the beauty of adaptogens is that they can do both - they adapt to what the body needs, hence the name! 

What is an Adaptogen?

An adaptogen is a compound from a herb or fungus that can both protect the body against the damaging effects of stress, whilst strengthening and boosting the body after prolonged periods of stress. 

The difference between adaptogens and stimulants such as caffeine is that stimulants provide a short term energy boost (you can almost think of it as 'false' energy), whereas adaptogens strengthen the bodies energy production systems whilst simultaneously helping the body manage stress, helping your body produce 'real' energy. 

Stimulants can often have negative side effects on the body too (such as extraneously raising cortisol levels), whereas because adaptogens give the body what it needs they have no side effects. 

Adaptogens have been used in Eastern medicine for centuries, and came into use in Western society in 1947 when the Soviet Union started using them on their soldiers to help strengthen and protect them! 

Some of the more common adaptogens you may have heard of are: 

  • Rhodiola

  • Holy Basil

  • Ashwagandha

  • Cordyceps

  • Schisandra

  • Ginseng

  • Reishi

  • Shiitake

  • Ginseng

  • Maca

As well as having an amazing balancing effect on the body, regularly including adaptogens in your diet can improve your immune system, blood sugar levels, and mood and cognitive function! 

So what are you waiting for?? Adaptogens can be amazing for your health without any downsides, and it is so easy to add them into your everyday diet and wellness routine. 

 Here is one of my favorite smoothie recipes featuring my favorite energizing adaptogen, Maca Root, that I first discovered in its raw form when hiking the Inca Trail in Peru - its really packs a punch! 

Maca and Cacao Smoothie

 

Tigernut Protein Smoothie Bar

A busy week ahead mean a little preparation today - I'll be whipping up a batch of these super easy to make Organic Gemini Tigernut Smoothie Bars and storing them in the freezer ready for breakfast or a snack on the go when things get a little hectic! ⠀

Tigernuts are my favorite source of prebiotics or resistant starch - the fibre that feeds the bacteria in our digestive system. Our modern day diets are woefully low in this type of fibre, so I try and have at least one serving every day. 


TigerNut Smoothie Bars ⠀
(makes 10 bars)⠀

  • 2 scoops vanilla vegan protein powder⠀(I like @truenutrition) 
  • 1 cup gluten free oats⠀
  • 1/2 cup TigerNut Flour (or almond flour)⠀
  • 1/2 cup finely shredded coconut ⠀
  • 1/4 cup almond butter⠀
  • 2 teaspoons ground cinnamon⠀
  • 1/2 teaspoon salt⠀
  • 2 cups almond milk ⠀

Mix all ingredients in a large bowl. Line a glass dish with parchment paper, and pour in mixture. Replace the lid on the dish, and place in the freezer. Leave to freeze for at least 2 hours, then cut into bars, and return to the freezer. Remove the each bar from the freezer at least 20 minutes before you wish to eat. ⠀

 

Cranberry Cleanser Super Veggie Smoothie

I hope like me you had a wonderful Thanksgiving - filled with family, friends, and of course, lots of delicious food! 

However, if you had a little too much gluten free stuffing and pumpkin pie yesterday you might want to start the day with something light, refreshing, nutrient packed and soothing to the digestive system. 

Cranberries are not just the perfect accompaniment to Thanksgiving dinner, they are a nutritional powerhouse, containing one of the highest concentrations of antioxidants in any fruit. They are also anti-inflammatory, low GI, and high in Vitamin C. 

I've combined them with sweet, skin loving, fiber rich apples and mineral packed zucchini, and a touch of fresh grated ginger is great for soothing and cleansing the digestive system. 

Cranberry Cleanser

1 cup fresh cranberries
1 apple, roughly chopped
1/2 zucchini, roughly chopped
1/2 teaspoon freshly grated ginger
1.5 cups filtered water

Place all ingredients in a blender and blend until smooth.

Superfood Smoothie: Coffee Coconut Breakfast Smoothie

In honor of International Coffee Day (one of my favorite days of the year) I wanted to share with you my recipe for one of my favorite Superfoods Smoothies! 

As some of you may know I am a big fan of coffee, as long as it is both organic (coffee is one of the most pesticide sprayed crops in the world) and low acid (acidity is one of the downsides to coffee). With that in mind I recommend all my coffee drinking clients switch to Puroast Coffee, my favorite for both its health boosting antioxidants and delicious taste! 

Coffee Coconut Breakfast Smoothie

• 1 cup coffee (cold)
• 1 scoop plant based vanilla protein powder
• 1 tablespoon collagen (omit if vegan / vegetarian)
• 1/4 avocado
• 1 teaspoon coconut butter
• water to taste
• ice cubes 

Blend all ingredients in a blender until smooth. Drink. Feel amazing!

Low Carb Cinnamon Granola

There are a lot of recipes for gluten free granolas, but most of them contain high carb gluten free grains such as oats, quinoa or buckwheat. I wanted to create a granola that was just as filling, but that would fit a low carb lifestyle. Thats how my Superfoods Cinnamon Granola was born! 

I've used one of my favorite gut friendly foods, Tiger Nuts, in place of any gluten free grains to lower the carb count and up the nutrient count (always a win/win in my book), and added almonds and coconut for some crunch, and goji berries for color and their fantastic beauty boosting properties...

Low Carb Super Foods Cinnamon Granola

1 cup sliced Tiger Nuts

1 cup sliced almonds

1 cup coconut flakes

1/3 cup sunflower seeds

1/3 cup pumpkin seeds

1/3 cup goji berries

2 teaspoons cinnamon 

4 egg whites 

Preheat oven to 225 F.

Combine all dry ingredients except the coconut flakes in a large bowl and mix well.

Whisk the egg whites until they form stiff peaks. Gently fold into the dry ingredients. 

Spread the mixture out on to a large baking sheet and bake in oven for 60 minutes, stirring every 20. 

On a separate baking sheet spread out the coconut flakes and 'toast' until gently browned (approx. 3-5 minutes). 

Combine all the ingredients, leave to cool and then store in an airtight container. 

 

Zucchini and Sundried Tomato Meatloaf Muffins

My breakfast of choice for all my clients (and myself) is a combination of high quality protein, good fats and veggies. This is going to guarantee a great start to the day, ensuring high energy, stable blood sugar levels and a revved up metabolism!

These Zucchini and Sundried Tomato Meatloaf Muffins contain some amazing macro and micro nutrients as well as being a great way to get an extra portion of veggies into your day without even realizing it!

The grass-fed beef is not only a great source of protein that will keep you satiated for hours, but contains the following health boosters:

  • Taurine - an amino acid that helps to lower the stress hormone cortisol (it facilitates the production of the neurotransmitter GABA, in turn helping your body to manage anxiety), encourages the body to metabolize fat so you can use it as an energy source (vital for a lean physique) and it protects the heart and lowers blood pressure.
  • Omega 3's and CLA - the 'good' fats found in grass-fed beef (not cereal fed), Both of these fats offer properties that can reduce inflammation and insulin resistance, help prevent CVD and high blood pressure and improve body composition.

Zucchini contains a high amount of potassium, a mineral essential for a healthy heart. It also has significant amounts  Vitamin A and beta-carotene, and the lesser known lutein and zeaxanthin, micronutrients essential for eye health!

A fun fact about tomatoes, botanically speaking they are a fruit, technically they are a berry, and legally they are a vegetable! Whatever you call them, when they are cooked they are the ultimate source of lycopene, a compound that has shown to both prevent prostate cancer and reduce the severity in sufferers. Research shows lycopene can also protect against other cancers, and has been shown to lower blood pressure.

Finally, regular readers will know about my love for tigernuts due to their fiber rich, gut friendly properties. Tigernuts are the number one source for prebiotic fiber, the fiber that feeds the probiotic fibre in the gut.

Best of all, these meatloaf muffins are not only super good for you, but they are easy to make, keep well in the refrigerator or freezer, and are portable so make a great breakfast or snack on the go. And they are delicious too!

Ingredients

  • 1lb grass-fed ground beef
  • 1 cup grated zucchini (squeeze out moisture)
  • 1 egg (or flaxseed egg)
  • 1/4 cup tigernut flour (almond or coconut flour is fine too)
  • 1/4 sundried tomatoes
  • 1/2 teaspoon Himalayan salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon smoked paprika

Directions

  • Preheat oven to 400 degrees.
  • Thoroughly mix all ingredients in a food processor or large mixing bowl (I use my hands)!
  • Separate into 8 equally sized balls and put into muffin tin.
  • Bake for 20-25 minutes until brown on top.

 

Contact: jenny@jenniferhanway.com