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: paleo

Eat Well: Superfood Hot Chocolate with New Chapter Fermented Black Seed 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!

This is was the first year that Tim and I spent the holidays at home together and I loved sharing some of my family’s traditions, and creating some of our own together. Whilst some traditions should stay just for the holidays, I’m bringing some of my favourites into the new year with me, namely a delicious bedtime hot chocolate!

Christmas Eve as a child for me always held the following - the hanging of my stocking, leaving a mince pie for Father Christmas and a carrot for Rudolph, and reading ‘The Night Before Christmas’ by Clement C. Moore, whilst drinking a delicious hot chocolate.

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This winter, I’ve taken the classic hot chocolate recipe and given it a superfood twist, whilst still keeping it creamy, comforting, and definitely delicious.

Cacao powder is packed full of antioxidants and polyphenols, and is rich in calming magnesium and mood-boosting theobromine, and can even raise levels of our feel-good neurotransmitters serotonin and dopamine. No wonder we feel great after chocolate in any form!

Coconut butter gives this recipe a wonderful richness whilst boosting good fats, honey gives a touch of nutrient-dense, gut-soothing sweetness, and vanilla and cinnamon boost flavour whilst helping to stabilize blood sugar levels and balance hunger hormones.

I’ve added New Chapter’s Fermented Black Seed Booster Powder as its blend of fermented herbs is wonderful for mitigating any holiday induced stress, and the fermentation process ensures all of those wonderful phytonutrients are easy for my body to digest and absorb*. Its slightly spicy and minty flavour also lends itself perfectly to this recipe!

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Superfood Hot Chocolate with New Chapter Fermented Black Seed Powder

●      1.5 cups almond milk

●      1 teaspoon coconut butter

●      ½ teaspoon honey

●      1 tablespoon cacao powder

●      ¼ teaspoon peppermint extract

●      ¼ teaspoon vanilla extract

●      ¼ teaspoon cinnamon

●      1 serving New Chapter Fermented Black Seed Powder

Place the almond milk, coconut butter and honey in a pan, and heat through gently until the coconut butter has melted. Place in a blender with the cacao powder, peppermint extract, vanilla extract, cinnamon and New Chapter Fermented Black Seed Powder and pulse until frothy!

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*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.












Eat Clean: Red Cabbage Cups with Seasonal Waldorf Salad

This post is written in partnership with Primal Kitchen Foods, 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’m sure I’m not the only one that actually prefers Thanksgiving leftovers to the main event!

I always try to eat a little lighter the days after Thanksgiving, and these Red Cabbage Cups with Seasonal Waldorf Salad and Primal Kitchen Foods Chipotle Lime Mayo are perfect for an easy to make, low carb, veggie packed lunch dish.

I’ve combined chopped turkey with apples, celery, dill and walnuts for a seasonal twist on this classic salad, and I love how the Primal Kitchen Foods Chipotle Lime Mayo brightens up this dish and gives it a spicy, tangy kick. Tim and I have been fans of Primal Kitchen Foods for years, and especially love their huge range of salad dressings (I love the Green Goddess and Tim loves the Sesame Ginger, and they even have a Vegan Ranch) and mayos (the Chipotle Lime is incredible), as they add variety and flavor to our protein and veggie based meals and help keep us consistent with our clean eating habits.

I avoid most store bought mayos as they usually contain inflammatory oils such as canola or soybean, and surprisingly most have added sugar too. Primal Kitchen Foods uses avocado oil which is one of my favourite plant based oils, it is high in oleic acid, monounsaturated fats and vitamins A, D and E. Even better, they only use organic, cage free eggs, and are non GMO Project Verified.

Primal Kitchen Foods have just launched in Wegmans, and to celebrate I’m giving away an incredible gift box of their products worth $200, and a $100 gift card to Wegmans!

To enter simply head over to my Instagram, like the picture of this dish, make sure you are following me and Primal Kitchen Foods, and comment with your favourite way to use Thanksgiving leftovers! For more entries simply tag your clean eating friends. Use the link below to head to my IG profile.

https://www.instagram.com/jenniferhanway/


Red Cabbage Cups with Seasonal Waldorf Salad and Primal Kitchen Foods Chipotle Lime Mayo

(serves 2)

  • 12oz cooked turkey, roughly chopped

  • 1 apple, diced

  • 4 celery sticks, sliced

  • 1/2 cup walnuts, roughly chopped

  • 2 tablespoons Primal Kitchen Food Chipotle Lime Mayo

  • 1/4 cup dill, finely chopped

  • Squeeze lemon juice

  • Pinch of Himalayan salt and black pepper

  • 4-6 radicchio leaves

Combine the turkey, apple, celery, walnuts, mayo, dill and salt and pepper in a large bowl, and mix throughly, ensuring all ingredients are evenly coated. Spoon into the radicchio leaves and eat!






Eat Beautiful: Sweet Potato Toasts

Avocado Toast on GF bread? So 2017.

Whilst breakfast for me during the week is usually a smoothie or bircher muesli, I love to take a little more time on weekends to create some healthy and delicious alternative breakfast options for Husband Hanway and I - and these sweet potato toasts have become a firm favourite!

Typically gluten free bread does not have a ton of health benefits, so switching out the typical bread base on your avocado toast for our superstar sweet potato means you are getting a ton of gut healing and detoxification boosting fibre, energy and immune system boosting B Vitamins and Vitamin C, and skin loving beta carotene, which converts to Vitamin A in the body. I see a lot of mineral deficiencies in the lab work of my clients, and sweet potatoes are a great source of much needed iron, calcium and selenium.

And you can use your sweet potato toasts for way more than just avocado! I love to experiment with different toppings, including protein rich hummus and hemp seeds, or go for a sweet but still blood sugar friendly combo of almond butter and pomegranate seed!

Super Simple Sweet Potato Toasts

Always choose organic sweet potato and wash throughly before cooking.

  • Preheat the oven to 400ºF.

  • Top and tail (slice the ends off) the sweet potatoes, then cut lengthwise into slices approximately 1/2 inch thick.

  • Place the sweet potato slices on a baking sheet covered with parchment paper, and bake for around 20 minutes, or until soft.

  • Top with your favourite toppings 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: 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.


Gut Healing: Apple Pie Smoothie

I've taken my favourite Apple Pie Smoothie Recipe and given it a Gut Healing makeover!

This recipe was born out last year from the annual apple picking trip Husband Hanway and I take every October as part of my birthday celebrations! The weather was perfect, and it was wonderful to get out in the fall sunshine and pick our own food (and eat it straight from the tree).  However, there are only so many apples two people can eat, and we both had a hankering for an apple pie!

Apples are the fruit I recommend most often to my clients, they are high in anti aging and skin protecting antioxidants, and are a great source of pectin, a fiber that helps improve gut health and that can lower cholesterol levels.

Cinnamon is proven to help stabilize blood sugar levels, and it gives this smoothie warmth and depth of flavor.

My tip: turn this into a smoothie bowl by adding less almond milk, and toasting some coconut flakes and chopped nuts for a crunchy topping...

Gut Healing Apple Pie Smoothie

  • 20g vanilla or unflavored collagen powder

  • 1.5 cups almond milk

  • ½ cup apple, chopped

  • 1 packet unflavored GoLive probiotics

  • 1 tablespoon almond butter

  • 1 teaspoon vanilla essence

  • ½ teaspoon cinnamon

Place all ingredients in a blender until smooth.

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/

 

 

 

Gut Healing: Paleo Pulled Pork With Avocado Lime Crema

I've made various incarnations of low carb tacos for Husband Hanway and I over the years, but this recipe is definitely our new favourite! 

The 'taco' shells here are made from antioxidant-rich radicchio leaves, one of the bitter leafies I love for its digestion soothing benefits. I also love that these leaves enable you to eat the taco with one hand, leaving the other free for a margarita, because, umm, balance!

The taco filling is made with a super easy paleo pulled pork recipe that can be made in a slow cooker or Instant Pot (we get our pasture raised pork from Butcher Box and the taste and the quality of the meat really is a game changer), an avocado lime crema that cuts through the richness of the pork, and toasted chopped pecans for an incredible crunch...

Paleo Pulled Pork With Avocado Lime Crema

(makes 4 generous servings)

  • 1 x 3lb Pork Butt (we love Butcher Box)

  • 1 cup bone broth (we love Bare Bones Broth)

  • 4 tablespoons Espresso Cardamom Rub (recipe here)

  • 3 tablespoons liquid smoke

  • I head radicchio, split into leaves (we love Boston Organics - use code: 6519bofdbh for a 10% discount)

  • 3 ripe avocados

  • 3 tablespoons EVOO

  • 3 tablespoons chopped cilantro

  • juice of 3 limes

  • 1/2 teaspoon Himalayan Salt

  • 3 tablespoons chopped and toasted pecans

  • 1 tablespoon of lime zest

Make the marinade by mixing the rub and the liquid smoke. Cut the pork into 2-3 equal sized pieces and marinate for at least 30 minutes (the longer the better). 

Pour the bone broth into the slow cooker or instant pot, and place the meat on top. Cook for 35 minutes in the Instant Pot, 4 hours on High in the Slow Cooker or 8 hours on Low in the Slow Cooker. Once the meat is cooked pull apart and then place back in the cooking juices for 5 minutes. 

To make the crema simply blend together the avocados, cilantro, lime juice, EVOO and salt. 

Assemble the tacos by carefully separating the radicchio leaves, then pile in the pork, a spoonful of crema and top with the toasted pecans and lime zest. 

Eat and enjoy your healthy Taco Tuesday! 

This recipe, along with over thirty more gut healing, skin loving options is part of my 28 Day Gut Healing Program, a new approach to gut healing has helped hundreds of my clients heal long-standing gut issues, heal acne and eczema,  balance hormones, lose excess body fat and enliven their lightest, brightest selves.

For more information head to: 

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

Fat Loss: Chili Lime Roast Chicken

Roast chicken was a Sunday staple in my house as I was growing up, and its a tradition that Tim and I have continued. 

Roast chicken is so easy to prepare, and is super affordable. We always choose pasture raised chicken when we can, and buying the whole bird is so much cheaper per lb than if you were to just buy the chicken breasts. You can also use the leftovers in so many ways - salads, wraps, etc, but be warned, this recipe is so delicious that you probably wont have any! 

Roast chicken usually feels like warming winter comfort food, but I've given it a lighter twist with this Chili Lime version and this spicy rub lends itself well to any poultry dish. I love to roast meat in a large cast iron pan, but you can use any oven proof dish. 

Chili Lime Roast Chicken

  • 1 large pasture raised chicken

  • 2 limes

  • 2 tablespoons avocado oil

  • 1 teaspoon chili powder

  • 1/2 teaspoon chipotle chili powder

  • 1/2 teaspoon ground cumin

  • 1/2 teaspoon smoked paprika

  • 1/2 teaspoon onion powder

  • 1/2 teaspoon garlic powder

  • 1/2 teaspoon Himalayan salt

  • 1/4 teaspoon pepper

  • zest on 1 lime

  • juice of 1 lime

Preheat oven to 450 degrees F with your cast iron skillet placed on the middle shelf.

Mix the rub ingredients in a bowl. Pat the chicken dry, then rub with the chili lime mixture. Slice the 4 limes, and place them around the chicken. 

Roast the chicken until the breast registers 120 degrees F (measured using a meat thermometer).

At this point turn the oven off and leave the chicken in until the breast reaches 160 degrees (usually around 20 minutes).

Remove from the oven and cover loosely with aluminium foil, resting for 15 minutes. 

Serve with the roasted lime slices and a green salad. 

We love Butcher Box for our pasture fed, humanely raised meat, and you can get free bacon for life when you subscribe using my link: http://fbuy.me/jhhUV

This recipe is part of My 28 Day Gut Healing Program.

To find out more head to: 

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

 

Paleo Espresso Cardamom Rubbed Steak with Coconut Amino Crimini Mushrooms

I'm often asked about my diet, and I'm usually reluctant to answer as I believe there is no 'one size fits all' diet, and that your dietary needs change as your health and stress levels change. What is right for me may not be right for my clients, or the audience reading this post. 

Currently, I'm eating what I would call a 'low carb Paleo' diet, basically plant-based with some great quality animal protein and a ton of good fats. I'm also trialling recipes to be included in my 28 Day Gut Healing Program , which means testing each one quite a few times - which is definitely no hardship as the meals are super high quality and pretty delicious (if I do say so myself)!

We also just discovered Butcher Box, and man, am I late to the party!! We have been eating pasture raised and grass fed meat for years, and I didn't think switching from our usual warehouse store to Butcher Box would a), be so affordable, and b), so incredibly different in taste and quality.

I had really cut down on my red meat consumption, maybe once a month if that, as I found I didn't digest it well and I didn't really enjoy it. I recently had my bloodwork tested, and found that I am low in iron, so I decided to up my red meat consumption to once a week. 

Butcher Box has been a game changer for me, the meat tastes incredible and is very easy to digest - after just one box we have doubled our monthly order and get a bunch of add-ons too. I can't say enough good things about them, and they are not even a sponsor of the blog!  

They are currently offering free bacon for life (!) to every new customer, and you can get yours here: https://www.butcherbox.com/

We are also loving Boston Organics - a local organic vegetable delivery service we have used for years - I love heading to the farmers market to pick up my own produce, but time commitments and having to carry everything back on public transport (we eat a lot of veggies) makes this challenging. I also love that whilst you can select your preferences they also choose what is good that week and in season, meaning I get to experiment with foods I wouldn't usually try (we all get stuck in a rut, and food variety is so important). 

You can use code: 6519bofdbh for 10% off your first order at: https://bostonorganics.com/

Here is my Espresso Cardamom Rubbed Steak with Coconut Amino Crimini Mushrooms, suitable for Paleo and Keto diets which was totally inspired by these two delivery boxes this week! 

Serves 2

  • 2 x grass fed top sirloin steak (approx 6oz each)

  • 2 cups sliced crimini mushrooms

  • 3 tablespoons coconut oil

  • 3 tablespoons Espresso Cardamom Rub

  • 2 tablespoons coconut aminos

For the Espresso Cardamom Rub - combine the following in a jar

  • 1/4 cup finely ground organic espresso-roast coffee beans (we love Purroast)

  • 1/4 cup finely ground Himalayan salt 

  • 3 tablespoons hot paprika

  • 1 tablespoon ground cardamom

  • 1 tablespoon ground ginger

  • 2 teaspoons garlic powder

  • 1 teaspoon vanilla powder 

Bring the steak to room temperature, and rub both sides with the Espresso Cardamom seasoning. Preheat oven to 350F.

Heat 2 tablespoons of coconut oil in a cast iron skillet, and cook the steak for 3 minutes on each side. Then place skillet in oven for 5 minutes (for medium rare). Remove the steak from the pan, and leave to rest. 

Heat the third tablespoon of coconut oil in the pan, and add the mushrooms. Pour over the coconut aminos and pan fry for 6-8 minutes or until the mushrooms are soft and a dark golden brown. 

Slice the steak, then serve over a bed of organic greens with the mushrooms. Drizzle the pan juices over everything to make sure you get all of the great fats. My top tip? Serve with a great organic red wine for extra antioxidants! 

Contact: jenny@jenniferhanway.com