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 food

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.


Gut Healing: Hearty Cacao Bone Broth Chili

This Hearty Cacao Chili is perfect as the temperatures drop and we find ourselves wanting a filling, delicious warm meal that will nourish mind body and soul! 

'We are what we eat, eats...'

I eat grass fed beef once or twice a week - I love the iron rich, energy boost it gives me when I eat it in small qualities. However I always ensure it is grass fed for optimum nutritional value. The nutritional value of grass fed beef is completely different from grain fed beef, grain fed meat can have only up to a quarter of Vitamin E of grass fed, one eighth of beta-carotene and only one third of omega 3 fatty acids. 

The fat profile of grass fed versus grain fed beef is one of the most important nutritional constituents: when we eat a diet too high in Omega 6's and too low in Omega 3's it can cause inflammation in the body. The typical western diet can be 11:1 to 30:1 in favour of the pro-inflammatory Omega 6, so anything we can do to help balance this ration is extremely favourable to our health. Beef from cows that eat grass as opposed to those who are fed grain has an Omega 3 content enhanced by 60 percent. 

Grass fed beef is more expensive than grain fed so thinking quality rather than quantity when it comes to beef is super important. One of the things I love about this chili recipe is that the amount of veggies equal the amount of meat, so not only are you getting an extra nutritional boost from them, you are also making the meat stretch a lot further than if you were to eat it on its own. 

We always buy our Grass Fed, Grass Finished beef from Butcher Box - use the link below for free ground beef for life:

Yes, I want free ground beef for life!

A lot of good chili recipes call for dark chocolate (yum), but in this recipe I switch it out for its superfood cousin, cacao. Cacao has a higher amount of antioxidants than any other food known to man, is rich in the essential nutrient magnesium (needed for over 300 processes in the body), and helps raise our feel good hormones serotonin and dopamine. Talk about a win win win! 

Chili is perfect for Meal Prep Sunday as it keeps really well in both the fridge or the freezer, and the longer you keep it the more the flavor deepens. Using the slow cooker means you can make it on a Sunday evening, leave to cook overnight and have meals for the rest of the week (we have even been know to have it for breakfast on a Monday morning)...

Hearty Cacao Bone Broth Chili

  • 2lbs grass fed ground beef

  • 2 cans organic chopped tomatoes (ensure cans are BPA free)

  • 1 cup Bare Bones Broth (chicken or beef)

  • 2 teaspoons organic tomato puree

  • 1 white onion

  • 3 large zucchini

  • 1 red pepper

  • 2 cloves garlic

  • 2 teaspoons chili powder

  • 2 teaspoons smoked paprika

  • 2 teaspoons cumin

  • 2 teaspoons cacao powder

  • 2 teaspoons onion powder

  • 2 teaspoons dried oregano

  • 2 teaspoons Himalayan salt

  • 2 teaspoons cracked black pepper

  • 1 tablespoon ghee

Melt the ghee in a large pan. Dice onion, zucchini and red pepper, and saute in the oil until slightly soft.

Place in the slow cooker / Instant Pot.

In the same pan brown the beef, draining off any excess fat before placing in the slow cooker.

Add all of the other ingredients to the slow cooker, stir really well and leave to cook for 4 hours on high, or overnight for 7-8 hours. Alternatively place in your Instant Pot for 30 minutes on manual.

Before serving tear up some fresh leafy greens (kale, spinach, chard) and stir through warm chili so the leaves wilt a little.


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. 

 

My Top Five: Tips for Clean Eating on a Budget (Part Two)

Thank you so much for the wonderful response to last week's 'My Top Five: Tips for Tip for Eating Clean on a Budget (Part One)'. Here is part two, I hope you find it just as helpful!

1.Price Per Pound is Paramount

This was such an eye opener for me and my husband when we first started to reduce our food costs. It's very easy to just look at the price on the ticket, and not what I would now consider the 'real' price, which you will usually find on the bottom left of the sticker.

This will really help you to compare prices between stores, as most products come in differing sizes, so the price per lb is your metric when it comes to working out which options, and indeed which grocery stores are cheaper.

For example, feta cheese was $ $14.84 per lb in Star Market, 9.89 per lb in Trader Joes, and just $5.70 per lb in BJ's! 

Price per lb
Price per lb

2.Learn Which Cuts of Meat are the Cheapest

This is a continuation of last week's 'Convenience Cost' tip - but is vitally important when it comes to cuts of meat. For example, I can buy a whole chicken for $1.99 per pound, but if I want just the chicken breasts, neatly divided and put into individual bags, that will cost me $4.49 per lb!

Honestly, I cant say that I don't buy the prepackaged cuts, because I do, but I try to buy a selection of cuts because of cost, and because different cuts of meats contain different micronutrients (variety is key for a healthy diet).

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IMG_4450

3.Join a Wholesale Membership Club

Okay, I'll admit, I was pretty skeptical about this one myself until we tried it! We are now proud members of BJ's Wholesale Club, and I truly think this is the number onereason we have managed to reduce our grocery bill so significantly.

So what do we buy from BJ's? I estimate around 60-70% of our groceries come from BJ's. This includes (but is not limited to), organic fruit and vegetables, both fresh and frozen (look for the Wellesley Farms brand),organic and hormone free meat, both fresh and frozen (look for Harvestland or Perdue brands) and eggs, feta cheese, nuts, pasta sauce, Himalayan salt, coconut flour and all our gluten free grains (a 20lb bag works out to be just $1.20 a lb, and you can use it for square) all come from BJ's too.

Every time we shop there I see more 'clean eating' options, and their coupons also feature more healthy foods too week by week - yes, I clip coupons too!

BJ's offer a free one day membership so you can try it before you commit to a year. A year's membership usually costs $50, but I often see special offers from both BJ's and on sites such as Groupon for memberships starting at $25 a year. For more information on membership, click here.

BJ's 2
BJ's 2

4.Hold a Clean Eating Supper Club

This is definitely one of the more fun tips on this list! Round up a bunch of friends who also have an interest in clean eating, and once a month hold a supper club, at which you all bring a healthy, nutritious, delicious dish to share.

This option is way cheaper than eating out a restaurant, and will introduce you to new ideas and recipes for clean eating. Each guest will also bring the recipe for his/her dish, so you will leave not only having eaten a great meal, but with a bunch of new recipes to try at home too. And don't forget to bring an extra empty dish so you can take home your share of leftovers!

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image1

5.Cute Clean Eating Gadgets

Last week I highlighted some of the gadgets I use for food preparation at home, this week I will feature some of my absolute favorite money savers that I use when I'm out and about!

Mini Crock Pot

My mini crock pot has been an absolute life saver in these cold winter months in Boston! I hate eating cold food on cold days, so I found an option in which I could safely reheat my leftovers when I was at work. Enter Baby Crockpot! This mini crockpot holds up to 20 ounces of my leftovers, and gently reheats them for an hour or so, meaning I can eat a hot, nutritious, budget friendly lunch every day! Its perfect for reheating chili, soups, stews (all of the options from last week's food prep tip), and I use it for making oatmeal too.

Travel French Press

Those of you who know me personally, or are regulars know I am very particular about my coffee, and I shun the big chains such as Starbucks and Dunkin for may reasons (business ethics, price, quality of coffee). So what do I do when I want a coffee on the go? I make my own! About a month I bought my travel french press from Bodum, and I now I cant be without it!

All you do is put one scoop of freshly ground coffee in it before you leave the house, and then fill it up with freshly boiled water when you want a piping hot coffee on the go (we have a water heater at work, but most eateries will give you hot water for free, or for a nominal price)! It may seem like an investment to start, but will definitely save you money in the long term...

Water Filter Bottle

I have just switched up my old glass water bottle to this version from Brita that is not only BPA free but filters my water too. This now means I can drink safely and cleanly from any water source, saving not just money but also helping the environment too (Americans used about 50 billion plastic water bottles last year. However, the U.S.'s recycling rate for plastic is only 23 percent, which means 38 billion water bottles – more than $1 billion worth of plastic – are wasted each year).

The title of this post is 'Five Top Tips', but permit me to add in one extra, one tip that may be more important than the prior ten. This one is 'Give Back'.If clean eating is on our agenda, it means we are in a very prividliged postion to be able to pick and choose what we eat every day. In 2014 8.1 million Americans lived in food insecure households, including 32.8 million adults and 15.3 million children. In light of this fact my chosen charity, both personally and for my business is The Greater Boston Food Bank, who do amazing work for the food insecure in Boston. For every $1 they receive they provide 3 meals for those in need.

Donate to The Greater Boston Food Bank

So consider donating the price of one of those Starbucks coffees a week, the money you save onto buying bottled water, or anything you can afford. If donating money is a challenge for you, consider donating food to one of the wonderful food pantries in MA, even if it is just one or two items (a list can be found here).

In the spirit of full disclosure, some of these are affiliate links, which means that I may get a commission if you decide to purchase anything.  I only recommend products and services that I use and love myself, so I know you’ll be in good hands!

What am I missing? I'm sure you have your own tips, and I would love for you to share them with me and my readers!

Contact: jenny@jenniferhanway.com