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: low carb

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!



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: Pizza Salad

3 hours into a recent road trip I asked Husband Hanway one of our favourite questions "if you could eat any food in the world with no negative repercussions on your health, what would it be?"

The answer, as usual, was PIZZA. 

I've been able to whip up low carb/keto options for most of our favourite dishes, but a great grain free, dairy free, egg free, low carb/keto, nutrient dense, eat every day pizza still eludes me.

However, when Healthy Truth sent me a box of their amazing new products to try (I'm lucky enough to be a Healthy Truth Brand Ambassador) inspiration struck as I was head first into a bag of their amazing Pizza Nut Clusters (all in the name of research, obviously). 

Made with sprouted almonds and sunflower seeds (sprouted nuts retain more nutrients and are easier to digest than raw or roasted), sun-dried tomatoes, Himalayan salt and an abundance of organic herbs that make them taste like real Italian pizza these nuts are the star of the show in this new Pizza Salad recipe, that comes from Phase 1 of my 28 Day Guided Gut Healing Program. 

Pizza Salad

  • 4 cups organic baby spinach

  • 2 cups romaine lettuce

  • 2 large tomatoes

  • 2 handfuls fresh basil, roughly chopped

  • 1 package Applegate Uncured Genoa Salami

  • 1 package Healthy Truth Pizza Nut Clusters

For the dressing

  • 2 tablespoons EVOO

  • 1 tablespoon ACV

  • Large pinch Himalayan salt and black pepper

Place all the salad ingredients in a large bowl. Make the dressing by placing the EVOO, ACV and salt and pepper in a jar, and shaking well. Pour over the salad, making sure all ingredients are covered evenly. 

I used Applegate Uncured Salami here, but the beauty of this salad is that you can choose your favourite pizza toppings - olives, anchovies, artichokes, roasted red onion, even ham and pineapple if you are that way inclined! 

You can save 15% on any order at Healthy Truth by using my exclusive discount code 'JennyHT' at checkout. 

All our salad ingredients came from Boston Organics, and you can save 10% on your first order by using code: 6519bofdbh

We love our new Thrive Market membership for EVOO, ACV, S&P and all of our pantry staples! You can save 25% off your first order here: http://thrv.me/jennyh

This recipe is from Phase 1 of my new 28 Day Gut Healing Program that is available for you to start at any time. Sign up below!

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

 

 

 

Carb Cycling for Beginners

Below is an article I wrote last year for a British Health Magazine - now I can finally share it with you! 

Carb Cycling for Beginners - but not these kind of carbs! ; ) 

Carb Cycling for Beginners - but not these kind of carbs! ; ) 

 

Most nutrition plans written by fitness and nutrition professionals usually involve some kind of carb cycling, even if the term is not specifically used. In essence carb cycling (like the majority of diets) is a form of calorie restriction (the foremost principle of weight loss is you need to expend more calories than you consume to see the scale drop). 

Carb Cycling, when referred to by a Dietitian, Nutritionist or Personal Trainer refers to the manipulation of the amounts consumed of the 3 macronutrients (protein, carbohydrates and fats), usually determined by the clients bodyweight, body fat to muscle ratio, and frequency and intensity of workouts.

Macronutrients are the building blocks of the foods we eat (micronutrients are the vitamins and minerals) and are classified as follows:

Carbohydrates: the components of carbohydrates are Carbon, Hydrogen and Oxygen. In their original form most carbohydrates come from plants. There are two types of carbohydrate: simple and complex. Simple carbohydrates break down quickly in the body (and in turn raise our blood sugar rapidly, forcing the pancreas to make more insulin) due to their lack of fibre. Complex carbohydrates are a healthier option (and more suitable for weight loss diets) due to their fibre content which slows the rise in blood sugar. 

Great complex carbohydrate choices include: 

  • Organic starchy vegetables such as sweet potatoes, squashes and yams.
  • Gluten free grains such as rice, oats, buckwheat and quinoa.
  • Low GI fruits such as berries, apples and kiwis. 

 

Protein: protein is made from complex macromolecules that contain carbon, hydrogen, oxygen, nitrogen, and sulfur, and are composed of one or more chains of amino acids. These amino acids are broken down in the digestive system and are used for the essential growth and repair of tissues, and as a secondary energy source.  Animal sources are referred to as ‘complete proteins’ (meaning they contain all 20-22 amino acids), and plant sources are ‘incomplete’ as they do not contain all the amino acids. 

Healthy protein choices include: 

  • Organic, lean cuts of meat 
  • Wild caught fish.
  • Pasture raised eggs
  • Organic, full fat dairy
  • Beans, pulse legumes
  • Whey and Vegan protein powders

 

Fats: fats consist of Carbon, Hydrogen and Oxygen. Dietary fat supplies us with essential fatty acids (known as linoleic and and linolenic acid) that cannot be made by the body. Fat is vital in our diets as it aids the absorption of certain vitamins, helps brain development and protects our organs, and is the body’s second most preferred source of energy. It is important to avoid trans fatty acids and hydrogenated and partially hydrogenated fats as they can have negative effects on health. 

Healthy fat choices include: 

  • Avocado
  • Coconut oil
  • Pasture raised butter
  • Nuts and nut butter 
  •  

When looking at any kind of diet for weight loss, choosing foods that have the most ‘bang for your buck’ (the most nutrient dense foods) is of utmost importance. When calories are restricted the quality of those calories are essential not just for weight loss (it is easier for the body to utilize fat burning for energy production when the body is in a healthy state), but for energy, stress levels, good sleep and beautiful hair, skin and nails. Choose single ingredient, unprocessed foods, that are organic and in season.

Carbohydrate intake is usually the first variable changed when dieting for fat loss. Reducing carbohydrates can cause a drop in weight for a number of reasons:  It automatically reduces calories, it limits the amount of processed foods consumed, and is effective if a client is showing signs of insulin resistance. When any type of carbohydrate is consumed our blood sugar levels rise, followed by the release of insulin from the pancreas. The insulin is released to enable the sugar (energy) to get into the muscle cells (insulin literally ‘unlocks’ the cells to enable to energy in). Insulin resistance is the body’s inability to handle carbs efficiently, when blood sugar is raised too quickly and too often the body is unable to handle the amount of energy being produced, it is unable to ‘get into fuel the cells, and therefore is stored as fat.

However, not all carbs are bad for you, and not all carbs are created equally. Refined, processed carbs (white bread, donuts, cookies,) raise blood sugar very quickly, and should not be consumed on a regular basis. Carbohydrates such as sweet potato, oats, squashes and whole grains can be eaten as part of a healthy diet and have some great nutritional benefits.

There is no doubt a low carbohydrate diet can be a great quick fix for some, and the resulting weight loss can give a much needed boost to health, self esteem and insulin sensitivity. However, most on a low carbohydrate diet will start to plateau, and not including carbohydrates in your diet can cause negative effects such as raised cortisol (the stress hormone), lowered thyroid function and poor mood and energy levels. 

Carb cycling has many benefits, and can be successful for both the general population client and the professional body builder! Below is a list of some of the reasons why carb cycling can be an effective approach for most: 

  • It is a great transition from a lower carb to a moderate carb diet - carb cycling reintroduces carbohydrates to the body at a slower rate, important for insulin sensitivity. 
  • As body weight and workout intensity are used to calculate your macros (and therefore your calories) it is not a ‘one size fits all’ approach, it is highly personalised which is essential for weight loss results 
  • Higher carbohydrate foods often contain higher levels of some micronutrients (vitamins and mineral) than proteins and fats such as B Vitamins, magnesium and and beta carotene. 
  • It can prevent catabolism (muscle loss), and even increase muscle growth, important when trying to build muscle and increase metabolism (muscle mass burns more calories than fat mass). 
  • Adding carbohydrates to the diet can breakthrough weight loss plateaus as it can upregulate thyroid function and provide more energy for hard training sessions.
  • Boredom and lack of food variety can be an underestimated player in weight loss, carb cycling reintroduces different foods and meal plans.
  • Its flexibility means you can plan for when you may eat off track, such as dining out, holidays and vacation. 
  • It helps mitigate stress and improve sleep - carbohydrates upregulate the neurotransmitters that control your feel good hormones (serotonin and dopamine), which in turn can also help you get a great night’s sleep and result in more weight loss. 

In the majority of diets ‘low carb’ is considered to be an intake of under 50g of carbohydrates a day, but what is considered high carb can vary greatly, and what is high carb for 1 person may be low carb for another. This is dependent of a variety of factors including: 

  • Bodyweight
  • Body composition (muscle mass to fat ratio)
  • Level of insulin resistance / insulin sensitivity
  • Amount of inflammation in the body
  • Stress levels 
  • Genetic make up
  • Hormone balance
  • Training frequency and intensity 

In this example we will look at 3 different levels of carbohydrate intake, a high carb day, a mid carb day and a low carb day. The more weight you have to lose, the less insulin sensitive you will be. This means your body will be more likely to store carbohydrates as fat rather than muscle. If you have over 20lbs to lose, start out with 1-2 high carb days a week. Those who are leaner who wish to build more muscle can handle more frequent high carb days, and would benefit from 2-3 a week. 

For example, let’s say you strength train 3 times a week in the gym, and on 2 days a week you do cardio for 25-35 minutes. On your 2 most intense strength training days (perhaps your full body workouts or leg day) you will raise your carbohydrate intake, keep protein at mid range, and have little to no fat (ie. your high carb day). This will help increase muscle growth and provide energy for your workouts.  On the 3rd strength training day (your lighter day) you would consume a medium carbohydrate intake, a little more protein and a little more fat (mid carb day). The other days would be your 4 low carb days, keeping insulin levels low and enabling your body to use fat as a fuel source. 

To establish your own macronutrient goals we need 3 pieces of information; your body weight, your somatotype, and the frequency and intensity of your strength training. Somatotypes are a classification of 3 body types in relation to bone size and muscularity, they are detailed below to help you ascertain yours:

Ectomorph: generally lean, a smaller frame and thinner limbs. Has a faster metabolism, your goal is usually to gain muscle instead of losing fat. Ectomorphs should choose 3 high carb days, 3 medium carb days and 1 low carb day a week. 

Mesomorph: athletic looking with a medium sized frame. Stays reasonably lean and muscular without too much effort. Your goal is usually to optimize body composition (increase muscle / decrease fat). Mesomorphs should choose 2 high carb days, 2 medium carb days and 3 low carb day a week.

Endomorph: a larger frame and heavier set. A slower metabolism, you are usually trying to decrease body fat.  Endomorphs should choose 1 high carb day, 1 mid carb, and 5 low carb days a week. 

 

A suggested calculation for your high, medium and low carb days is as follows:

High Carb Day

Carbohydrate: 1.4 g per lb of bodyweight

Protein: 1.4g per lb of bodyweight

Fat: under 30g

 

Medium Carb Day

Carbohydrate: 0.8g per lb of bodyweight

Protein: 1.5 g per lb of bodyweight

Fat: 0.3g per lb of bodyweight

 

Low Carb Day

Carbohydrate: Approx 50g carbs coming from non starchy vegetables only

Protein: 1.4g per lb of bodyweight

Fat: 0.5g per lb of bodyweight 

 

Let’s put this into practice for a 125lb female Mesomorph, whose priority is looking to drop fat whilst maintaining muscle size. Her base calories are 1625 a day as she workouts 5 times a week and is reasonably active. She trains with a high intensity 3 times a week, and does 2 x 35 minute Metabolic Conditioning workouts a week.

Her Carb Cycling breakdown for the week might look like this: 

High Carb Day (2 Days a Week) 

Carbohydrate: 175g

Protein: 175g

Fat: 20g

 

Medium Carb Day (2 Days a Week)

Carbohydrate: 100g

Protein: 187.5g

Fat: 37.5g 

 

Low Carb Day (3 Days a Week)

Carbohydrate: 50g

Protein: 200g 

Fat: 62.5g 

 

The nature of carb cycling lends itself to eating smaller meals more frequently and you may find that 5 small meals are easier to digest, especially on on your high carbohydrate days. 

A neglected (but effective) aspect of carb cycling is known as ‘nutrient timing’ - the placing of the carbs at specific times (usually focussed around the workout) for the body to be able to use them most effectively. To utilize nutrient timing eat the majority of your carbohydrates in the two meals after you workout. This could mean adding oats into your post workout shake, and then having another serving of low GI carbs (such as sweet potato) in the next full meal post workout. Keep fats low in these 2 meals so your body can use the carbs to full muscle building effect. With this format the meals furthest away from your workout will consist mostly of protein and fats. 

 

Below is a suggested meal plan for our 125lb female mesomorph on a high carb day (training mid morning):  

 

Breakfast: 40g Protein / 10g Fat 

2 large scrambled eggs, 4 slices of turkey bacon with steamed spinach

Post Workout Smoothie: 35g Protein / 75g Carb

2 scoops protein powder, ½ cup oats and a small banana

Lunch: 35g Protein / 75g Carb

3.7oz grilled chicken breast, 1.25 cups sweet potato with a leafy green salad

Mid Afternoon Snack: 30g Protein

1 serving 0% fat greek yoghurt with 0.5 scoop protein powder

Dinner: 35g Protein / 10g Fat

5oz Rump steak, steamed broccoli, green beans and 1 teaspoon butter

 

There is some math involved, but once you have your individualised calculations you have a very effective guideline to work to.Here are some tips to make the process easier: 

  • Use single ingredient foods in their natural state, this will help to separate and calculate your amounts of protein, fats and carbs
  • Food preparation is key, plan and prepare your meals in advance 
  • Use a calorie tracking app on your smartphone - My Fitness Pal is easy to use, has an enormous database of foods and you can even scan the barcodes of the foods you eat. 
  • No change on the scale? Remember that muscle weighs more than fat, which is why you may not see the drop bodyweight you expected. Track your progress by taking weekly photos in your sportswear and note improvements in the gym and in mood and positivity too. 

 

 

Alkalizing Green Soup

As much as I love my Daily Green Smoothie when the temperatures drop I find myself craving something a little more warm and soothing. This alkalizing green soup has been part of my diet rotation for many years as it has so many health benefits and it is a wonderful way of getting in those green fibrous veggies that I love so much. 

In the same way I 'pimp' my smoothies I use this soup as a vehicle for so many nutritious dense superfoods, the version below uses a bone broth base, avocado, ghee and fresh ginger, turmeric and garlic, all super healing, great for boosting the immune system, and perfect for nourishing both body and mind.

I make this soup in a huge batch then keep it in mason jars in the fridge and the freezer, it is  wonderful on its own, or use it as a base to add chicken, fish or vegan proteins too for a more substantial meal. 

Alkalizing Green Soup

  • 3 cups broccoli

  • 3 cups kale

  • 3 cups zucchini

  • 1 avocado

  • 2 cups bone broth

  • 1 cup water

  • 1 tablespoon cultured ghee (grass fed butter is great too)

  • 1 tablespoon grated ginger

  • 1 tablespoon minced garlic

  • 1 tablespoon grated turmeric (you can substitute for dried if needed)

  • 1/2 teaspoon Himalayan salt

  • 1/2 teaspoon black pepper

Roughly chop the broccoli, kale and zucchini, then place in a large pan with the bone broth and the water. Steam until the veggies are slightly softened. 

Pour all of this into a blender (cooking the veggies in the bone broth ensure you keep all the nutrients) and add the avocado, ghee, ginger, garlic, turmeric and salt and pepper. Blend until smooth. 

 

Daily Green Smoothie: 5 Reasons Why I Love Them!

Anyone who has followed any of my plans knows that one of the tools I use to raise intake of vegetables is the delicious Daily Green Smoothie. 

The Daily Green Smoothie has been a staple of my diet for many years, and I notice a huge difference in my energy levels, digestion, skin clarity and hunger levels (!) if I skip it for a couple of days.

They are also super simple, easy and economical to make, all you need is a blender or nutribullet, there is no cleaning of a messy, expensive juicer and there is little to no waste. 

Here are just 5 reasons why I think the Daily Green Smoothie is so wonderful: 

1) Fantastic Fiber: The Daily Green Smoothie is different to a green juice as in it contains all the fiber from the vegetables (in a juice this is discarded - such a waste). The standard American diet contains far too little fibre for optimum health - approx. 15g a day). The Institute of Medicine recommends up to 38g per day, however a lot of practitioners in the holistic health field (including myself) feel that even much more is needed for true health. 

Adequate fiber intake is important for so many health aspects it improves digestion, GI health, and colon health, it helps regulates blood sugar and blood pressure, and can help keep us feel full and satisfied, resulting in healthier diet choices. 

2) Vegetable Variety: I use 3-7 different veggies when making my Daily Green Smoothie, and each smoothie contains at least 3 or 4 servings of vegetables (this goes a long way to my recommended 8-10 servings a day). Whilst the base is always leafy greens (think kale, spinach, chard, etc) I vary the 'trimmings' often, adding celery, cucumber, zucchini, beets, avocado and many more. Its also a way to add seasonal vegetables; this fall I'll be switching out kale for cavalo nero and even adding roasted squash! 

3) Raw Power: raw vegetables can be a great addition to our diet, consuming them raw can ensure we maximize their micro nutrient (vitamin and mineral) and antioxidant content. However some people (including me) can find raw vegetables hard to digest. Breaking them down in the blender does some of the hard work for our digestive system, without reducing their nutritional power. 

4) Blood Sugar Stabilizer: the tough cell wall of the vegetables takes time for the body to break down, ensuring a very slow, steady release of sugar into the blood. Vegetables are naturally low in sugar anyway, so the impact on blood sugar is very minimal. The antioxidants in vegetables have also been shown to reduce the impact of refined carbohydrates on blood sugar, especially leafy greens such as chard. So if you do plan to eat a higher carb meal ensure you have a Daily Green Smoothing prior to eating. 

Daily Green Smoothies are the perfect example of what I call 'Bang For Your Buck' nutrition: super low in calories and blood sugar impact, in return for a huge amount of micronutrients and antioxidants. 

5) More Estrogen Metabolism: the base of the Daily Green Smoothie is always leafy greens, and I always include at least one member of the cruciferous family (kale, collard greens, watercress, etc). Cruciferous vegetables contain compounds called DIM and Sulforophane that improve the metabolism of excess estrogen in the body. Excess estrogen in the body (from hormonal imbalances or chemical exposure) can increase the risk of cancer, and increase body fat storage, especially in the hips and thighs. 

Just starting out with The Daily Green Smoothie? Try this recipe for my Simple Green Smoothie - its packed with all the health benefits above, is absolutely delicious and is so easy to make! 

Simple Green Smoothie

  • 1 cup kale
  • 1 cup spinach
  • 1/4 cucumber
  • 1 stick celery
  • 1/2 apple
  • Squeeze of lemon juice
  • 1.5 cups water
  • Ice

Blend all ingredients until smooth. Drink. Feel amazing! 

Want to feel lighter, tighter and more energized in just 10 days? Then my 10 Day Lean and Clean Plan is perfect for you! Click here for more details. 

 

 

 

 

 

 

 

 

 

 

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. 

 

Contact: jenny@jenniferhanway.com