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: meatfree monday

Plant Based: Veggie Filled Fast Pho

I’d never even heard of Pho until moving to the US, but its quickly become one of my favourite lunch or dinner options when temperatures drop, as it is a great way of achieving my PRIME PRINCIPLE of 7-9 servings a day, but is much easier to digest and feels way more nourishing than a cold salad.

My version below is a plant based, quick and easy twist on the traditional Vietnamese dish, and takes under 15 minutes to prepare, even less is you prep the veggies and tempeh during your weekly meal prep!

I’ve used tempeh as the plant based protein, and if you haven’t eaten tempeh before it is a dish made from the fermentation of soybeans, and the result is a firm, cake like product that can be easily sliced, fried and baked.

But isn’t soy bad, I hear you cry? Yes, I advise all my clients to ditch processed, genetically engineered soy, the type used in your soy lattes (I’m cringing as I this as I drank these for years), soy ice cream and soy cheeses.

Tempeh is a non processed, fermented soy product, that comes with a whole host of health benefits: it is rich in gut healing probiotics, high in the minerals calcium and copper, rich in isoflavones (plant based compounds that can relieve menopause symptoms) is a high protein, low carb plant based protein (it can be hard keeping a plant based diet lower carb, but tempeh is a great option), that is easily digestible and utilized by the body due to the fermentation process.

In this recipe I’ve used baby bok choy and broccoli - cruciferous vegetables that contains indoles, compounds that boost healthy estrogen metabolism. I recommend that my female clients eat at least two servings a day of lightly cooked cruciferous veggies a day, and this is something I aim for in my daily diet.

Instead of carb heavy rice noodles I’ve used ‘zero’ noodles, or ‘miracle noodles’, a super low carb option made from shirataki flour from the Japanese konjac yam.

And yes, I’ve used store bought veggie stock (in this case Organic Low Sodium Vegetable Broth from Pacfic Foods, via Thrive Market)! Traditionally this dish is made with slow cooked, home made vegetable or meat broth, but quite simply, I didn’t have time to make any this week!

To make this meal an even quicker ‘throw and go’ option you can marinate the tofu and prepare the veggies during your weekly meal prep, then simply cook the tofu, heat the stock and the noodles, then combine in a bowl and leave the veggies to soften a little in the warm broth - so simple yet so satisfying!

Veggie Filled Fast Pho

The tempeh

  • 4oz tempeh, cubed

  • 2 tablespoons tamari

  • 2 tablespoons coconut aminos

The veggies

  • 1 baby bok choy, separated into leaves

  • 1 cup chopped broccoli

  • 1/2 cup mushrooms, sliced

  • 1 scallion, sliced

  • 1’ fresh ginger, thinly sliced

The stock and noodles

  • 2 cups vegetable stock

  • 1 package shirataki noodles

Mix the tamari and coconut aminos together and marinate the tempeh for a minimum of 10 minutes.

Prepare the veggies, then place in a bowl. Rinse the noodles, then place them in a pan with the stock for a few minutes. Pour this over the veggies and leaving them to soften for a few minutes before eating.

I bought both my shirataki noodles and my vegetable broth from Thrive Market (along with a host of other healthy staples including collagen powder, flaxseed and nut butter), and you can save 25% on your first order by using my link: http://thrv.me/jennyhanway

If you liked this post you’ll love my Warm Fall Salad with Tahini Cumin Dressing!

Classic Kale Salad with Green Goddess Dressing

This week's Meatfree Monday recipe comes to us courtesy of Sakara Life's 10 Day Reset program! 

I recommend to all my clients to eat 7-9 servings of low GI fruits and veggies a day, and one way to make this more enjoyable is to whip up some delicious salad dressings that make eating veggies feel like a treat rather than a chore! 

By eating fat with our green leafies we ensure the fat-soluble vitamins A, D, E and K are bioavailable to the body, using citrus or an acid breaks down the fibres in the green making them easier to digest, and the addition of herbs aids detoxification and boosts nutrient density 

Classic Kale Salad with Green Goddess Dressing

For the salad

  • 4 cups kale leaves, de-stemmed and roughly chopped

  • 1/2 avocado

  • 1/3 chickpeas

  • 1 tablespoon sunflower seeds

  • 1/2 cup radish, thinly sliced

For the dressing

  • 1/2 shallot, diced

  • 1 clove garlic, mined

  • 2 teaspoons rice vinegar

  • 1/2 tablespoon lemon juice

  • 2 teaspoons lime juice

  • 6 basil leaves

  • 6 mint leaves

  • 8 sprigs cilantro

  • 1/2 avocado

Place the kale leaves in a large bowl and set to one side.

Make the dressing by placing all of the ingredients in a blender or food processor and blending until smooth (note – this dressing is so good that I usually make twice as much and use for topping everything, or eating straight from the jar with a spoon).

Dress the kale leaves (I like to do this at least 30 minutes before serving to let the acid and fat soften the kale, making it easier to digest and the nutrients more bio available), then top with the avocado, beans, radish and sunflower seed.

If you like this recipe you’ll love my Roasted Acorn Squash with Mediterranean Quinoa!

Grilled Orange and Cranberry Salad

Today's Meatfree Monday comes courtesy of a warm salad, which is a route I love to take in the winter as you reap all the benefits of a fiber packed, nutrient dense salad whilst satisfying the need for warm, hearty foods that we feel in the winter. It also allows us to stay true to the Ayurvedic principle of eating seasonally, which is so important for our immune systems, digestion and overall wellbeing. 

Today's recipe is a cinch to make, and like the majority of my recipes I suggest making a big batch and using the leftovers to help with meals in a hurry during the week. The salad is hearty enough to be served on its own, but it is also delicious with some roasted root veggies for bigger appetites! 

Grilled Orange and Cranberry Salad
(serves 2 as a main course)

*1 cup quinoa
*
1.5 cups veggie stock
*1 orange
*1/2 cup cranberries
*4 big leaves chard (or other green leafy such as kale or cavolo nero)
*Salt and Pepper
*Toasted pumpkin seeds

Cook the quinoa by covering with the stock, bringing to the boil and simmering until all the stick has been absorbed, and the quinoa has 'opened up' (usually 8-10 minutes). Leave to sit with the lid on for another 5 minutes. 

Melt two big tablespoons of coconut oil in a cast iron or griddle pan, and grill the orange slices until they are slightly golden on both sides (2-3 minutes each side). Turn off the heat, remove the orange slices and set to one side. Add the cranberries to the pan but do not turn the heat on, you want the cranberries to be warmed through and some may burst, but overcooking will turn them to mush! 

Remove the cranberries and set to one side. Chiffonade (cut into thin 'ribbons') the greens, season with the salt and pepper, and sauté in the same pan for 2-3 minutes, adding extra coconut oil if needed. 

Place all of the ingredients in a large bowl, mix well, and serve topped with the toasted pumpkin seeds. 


 

Cashew and Pumpkin Seed Patty

I love working with my vegan and vegetarian clients as it means I can spend time in the kitchen developing more plant based recipes (and then eating them)!

These Cashew and Pumpkin Seed Patties are so easy to make, and take no time at all to cook. You can prep them in advance, and keep them refrigerated for a few days to cook when you wish, or cook up a batch and use them for meals during the week. 

  • 1 cup cashews
  • 1/2 cup pumpkin seeds
  • 1/2 cup hemp seeds
  • 2 tablespoons tigernut oil (or melted coconut)
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons water
  • 1 tablespoon flaxseed
  • 2 teaspoons rosemary
  • 1 teaspoon oregano
  • 1/2 teaspoon Himalayan salt
  • 1/2 teaspoon black pepper 

Pulse all ingredients in a food processor until combined. Press into patties, then refrigerate for 30 minutes before lightly frying in coconut oil. 

I'll be serving these tonight with roasted sweet potato and a big green salad, but they would also be delicious with my Fennel and Cucumber Salad! You can check out the recipe here...

 

 

Contact: jenny@jenniferhanway.com