Jennifer Hanway

Helping You Live Your Best Life Through Nutrition, Fitness and Wellbeing

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: recipes

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.

Fat Loss: Chicken and Zucchini Skewers with Raw Cashew Satay Sauce

I've given one of my favourite recipes a gut healing makeover for my 28 Day Gut Healing Program and I have to say I think its even better this time round! 

Chicken and Zucchini Cashew Satay Skewers

Makes 2 servings

For the skewers

2 x chicken breasts

  • 1 large zucchini

  • 1 large bell pepper

For the marinade

  • 2 tablespoons tamari

  • 1 tablespoon coconut aminos

  • 1 tablespoon lime juice

  • 1 teaspoon turmeric

  • 1 teaspoon smoked paprika

  • 1 tablespoon grated ginger

  • 1 clove finely minced garlic

For the satay sauce

  • 4 tablespoons cashew nut butter

  • ½ cup coconut yoghurt

  • 1 teaspoon tamari

  • 1 teaspoon lime juice

  • ¼ teaspoon finely chopped red chili

 Mix all marinade ingredients in large bowl. Cut the chicken into cubes and place in marinade for a minimum of 30 minutes.

Soak the wooden skewers in water for 30 minutes

Make the satay sauce by placing all ingredients in a food processor and mixing until smooth.

Slice zucchini and peppers into cubes, then slide onto skewers alternating with marinated tofu or chicken cubes.

Grill skewers for 20-25 minutes or until chicken is cooked thoroughly

Serve with the satay sauce and a green salad.

We buy all our pasture raised, grass-fed meat from Butcher Box and its changed our lives! Snag your free bacon for life, free shipping and $15 discount by heading to: 

https://www.butcherbox.com/jenniferhanway

Our pantry staples come from Thrive Market and we love the convenience of the service, the prices, and the fact that our membership gives back! Use the link below to save an extra $25 on your order and get free shipping:

http://go.thrv.me/SH7Be

Our local, seasonal and organic produce comes from Boston Organics, and every time the big green box arrives it feels like my birthday! Save 10% off your first delivery with the code: 6519bofdbh

https://bostonorganics.com/ 

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. 


 

Endless Energy Bites!

My favorite recipes involve grabbing a bunch of super nutritious ingredients, throwing them in a bowl and smushing them into bite size pieces...these Endless Energy Bites fit that bill perfectly! Like most people these days, a good proportion of my snacking and meals happen on the go. As a result of this we want to make sure we get as much 'bang for your buck' nutrition as possible, in a way that is easy to digest and accessible to the body.

These Endless Energy Bites are packed full of energy boosting superfoods and are easy to make, easy to grab and go and easy to eat on the run (not literally, thats dangerous)! 

Maca: an ancient super food known for increasing energy and stamina, balancing hormones, and is said to help raise libido...

TigerNut Flour: the world's number one source for resistant starch (the food for the good bacteria in our stomachs), tigernut flour is also packed full of vitamins and minerals and has a delicious sweet taste.

Cacao Nibs: Natures chocolate, cacao has the highest concentration of antioxidants than any other known food, raises levels of neurotransmitters such as serotonin and dopamine (that make us feel great) and has gentle levels of caffeine to give us a little boost!

Endless Energy Bites

  • 1 ripe avocado

  • 1 ripe banana

  • 1 cup tigernut flour

  • 1 scoop vanilla vegan protein powder

  • 2 tablespoons flaxseed

  • 2 tablespoons chia seed

  • 2 tablespoons shredded coconut

  • 1 tablespoon cacao nibs

  • 1 tablespoon maca powder

Mash avocado and banana together until smooth (can use a food processor). Add in all the dry ingredients and mix well together (can use a food processor). At this stage I like to refrigerate for at least 30 minutes to help the mixture to solidify, but this step can be skipped if pushed for time. Roll into balls, about 1 heaped teaspoon of mixture per bite. Refrigerate, will keep for about 5 days in the fridge.

 

Weekend Wellness Round Up: Five of my Favorite Thanksgiving Recipes

The Weekend Wellness Round up this week features some of my favorite healthy Thanksgiving recipes. Ever since my first Thanksgiving three years ago my wonderful mother in law went out of her to adapt all of her recipes to accommodate my gluten free and dairy free diet, so some of these recipes are her recommendation.

I hope you enjoy them as much as my family and I do! 

Butternut Squash and Apple Soup

Did you know the Butternut Squash (like all of the members of the gourd family) is technically a fruit? It has some fantastic health benefits: its low in fat and high in dietary fiber, rich in phytonutrients and antioxidants and contains significant amounts of potassium, B6 and folate.

A veggie based soup is a great way to start a Thanksgiving meal as the fiber and water content will take the edge of your appetite, leaving you less likely to over indulge at the main course. This recipe from Whole Foods contains apples as well giving it a little extra sweetness.

http://www.wholefoodsmarket.com/recipe/winter-squash-and-apple-soup

I have made this soup numerous times and have found a few variations that make it even better! I prefer to use chicken stock instead of vegetable,  and love to sprinkle some toasted pumpkin seeds on top for a little crunch!

Cranberry Sauce

Cranberries are a power house of micronutrients, and are low in fat, sugar, and high in fiber.They contain the most potent antioxidants and the highest amount of phenols than any other common fruit.

However the canned sauces really don't do the cranberry justice, after the processing and added sugar the health benefits are all but destroyed. Try this much healthier version from Wellness Mama and let the cranberries shine!

http://wellnessmama.com/3392/sugarless-cranberry-sauce/

Personally I don't think this cranberry sauce needs the extra honey added to it as I like the tartness of the cranberries, and remember every little health habits helps over the holiday season!

Cauliflower With Rosemary and Garlic

Instead of potatoes, which are carb-laden and low in micronutrients cauliflower is one of the vegetables that should be on your Thanksgiving menu. Aside from being a good source of vitamin C, it also protects against cardiovascular and cerebrovascular diseases. Cauliflower also contains omega-3 fatty acids, which are vital for normal metabolism, and vitamin K, which plays an important role in bone health. Add this side dish from The Cookie Rookie to your Thanksgiving fare and I promise you wont miss the potatoes!

http://www.thecookierookie.com/rosemary-garlic-mashed-cauliflower/

I don't recommend low fat dairy products for anybody, and I much prefer this recipe with 2 tablespoons of tahini (sesame seed paste) and 2 tablespoons of olive oil to replace the cream cheese.

Stuffing

I'm not a huge fan of 'gluten free' products (they can be high in carbohydrate and low in micronutrients, and not always contain the healthiest of ingredients), but I will make an exception for the holidays. This stuffing recipe from Gluten Free Girl really hits the spot, and you have the choice of using store bought gluten free bread, or making your own.

I'm going to be trying out some gluten free bread recipes over the next few weeks (lucky Husband Hanway), so keep checking back for some more ideas.

https://glutenfreegirl.com/2012/11/how-to-make-gluten-free-stuffing-for-thanksgiving/?v=7516fd43adaa

Pumpkin Pie

The pumpkin tends to only be in the spotlight at Halloween and Thanksgiving, but it has so many healthy benefits that it really should be on our menus more often. It is low in calories, high in fiber, and high in potassium, Vitamin A and Beta-Carotene.

I have to admit I was a little skeptical of Pumpkin Pie before I tried - it is not a dish we have in the UK at all, and I don't think I had even tried pumpkin before my first Thanksgiving a few years ago. But consider me a convert! This version from Elana's pantry is absolutely delicious - dont be nervous about making the pie crust either, it is super easy (I'm no baker). However I find that sometimes just the filling of the pie is enough, in previous years I have eaten just the filling topped with cinnamon whipped cream and toasted almonds. Yum!

http://elanaspantry.com/paleo-pumpkin-pie/

A quick note - if using canned pumpkin (or any other canned goods) ensure that the can is BPA free, or ideally find products in glass jars.

This post is supposed to be 5 recipes, but for me its not Thanksgiving without cornbread (again, not something I ever ate in the UK, but OMG)! This is not a recipe but a product suggestion - again I usually steer clear of 'gluten free' products, but will make an exception for this cornbread from Bob's Red Mill!

Happy Holidays everyone and thank you for welcoming me as an honorary American!

Want to know more about eating Gluten Free in the Real World? Join me for the next of my Wellness Talks series in Back Bay, Boston, on December 8th. Click below for tickets...

Real World Wellness: How to be Gluten Free with Jennifer Hanway

Contact: jenny@jenniferhanway.com