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: superfood smoothies

Lean and Clean: Pecan Pie Superfood Smoothie

Happy National Pecan Pie Day!

Whilst I can't deny that Pecan Pie is delicious, its crazily high sugar content make it a little too decadent for an everyday treat. I've created this sweet, thick and creamy Pecan Pie Superfood Smoothie so you can enjoy the taste whilst keeping blood sugar stable and providing a ton of micronutrients.

Pecans are a great source of inflammation lowering, skin loving Omega 3 fatty acids, and are packed full of much needed minerals including magnesium, manganese, zinc and copper. 

Buy your pecans unsalted, and if they are roasted they should be dry roasted to avoid inflammatory fats. And just like all nuts and seeds once opened they should be stored in the freezer to prevent oxidation.

Pecan Pie Super Food Smoothie

  • 20g vanilla collagen or plant protein powder

  • 1/2 cup frozen cauliflower rice

  • 1/4 apple

  • 2 tablespoons ground flaxseed 

  • 1 tablespoon pecan butter (I love @artisana organics) or 1 tablespoon chopped pecans 

  • 1/2 teaspoon vanilla essence

  • 1/2 teaspoon ground cinnamon

  • 1.5 cups oat milk

Place all ingredients and blend until smooth.

Perfect for my Gut Healing and Lean and Clean Programs. 


Gut Healing: Bone Broth Cacao smoothie

When I find a new Superfood Smoothie recipe I love I tend to make it everyday, and this one inspired by the amazing @the_wellth is no exception! ⠀

I played with the recipe until I could make a lower carb version, and this is it, rich, creamy, deliciously chocolatey and a gut health lovers dream. Bone Broth has so many health boosting benefits (I swear it is actually magic), including providing amino acids that are difficult to get from our modernized diets including proline, lysine, arginine and glutamine, improving the health of skin, hair and connective tissue, improving gut and digestive health, and helping with liver function and detoxification. My absolute favorite (and I've tried them all) is from Bare Bones Broth and we have a bi-monthly subscription to their broths. ⠀

I swear by having at least 1 cup of bone broth a day, and do this by adding to soups, smoothies, or sipping on in place of tea. ⠀

  • 20 grams collagen powder
( we love Bare Bones Broth)

  • 1 cup chilled chicken bone broth (yup, Bare Bones Broth)

  • 1⁄2 cup canned coconut milk


  • 1⁄2 cup frozen cauliflower


  • 1⁄4 avocado

  • 1 tablespoon cacao powder


  • 1 tablespoon ground flaxseed


  • 1 teaspoon vanilla essence


  • 1⁄2 teaspoon cinnamon

Blend until smooth and feel amazing! 

Gut Healing: Gut Friendly Sweet Potato Smoothie

Sweet potatoes are well know for their health benefits: they are rich in the anti oxidant beta carotene (which converts to Vitamin A in the body), essential for great hair, skin, nail and bone health, packed full of Vitamin B6 (a great energy booster), and full of Vitamin C, a must at this time of year as our immune systems lower due to cold temperatures and decreased daylight. 

However sweet potatoes can be wonderful for our gut health too, if we prepare them in the right way. By cooking and cooling them (in this case freezing) we create something called 'resistance starch'. You can think of resistance starch as a superfood for your gut bacteria - we don't digest it but the colony of good bacteria in our large intestine does! Not only does it feed the good bacteria in this part of the digestive tract, when digested in this way a short chain fatty acid (SFCA) called Butyrate is produced, which in turn feeds the good bacteria in our colons. 

Eating Resistance Starch can have a number of other benefits too, it can improve insulin sensitivity, lower the GI of a food, reduce appetite, and reduce inflammation in our digestive tracts. 

Other great sources of resistant starch include TigerNuts (one of my faves), grains, seeds and legumes, green bananas, and can be produced in foods such as potatoes and rice by cooking and cooling them (but not re-heating). 

For maximum benefits (and especially if you eat currently eat a diet that is low in fiber) add a little resistant starch in to your diet day by day, to give your GI tract time to get accustomed to the new food source. Eventually you can aim for 15-50 grams a day (two to four tablespoons), but tolerance will vary from person to person, so take it slow and steady! 

One of my favorite sources of resistance starch is frozen sweet potato, as it so economical and easy to prepare. These sweet potatoes were cooked in the slow cooker (around 5 hours on high), then cooled, peeled and frozen. The longer you leave them in the freezer the more resistant starch they will have (up to a month) but you will see benefits even from just freezing them overnight. 

Frozen sweet potatoes make a great addition to a Superfood Smoothie, and I've made the recipe below for both Husband Hanway and I the last three days in a row because its just so good! 

Sweet Potato Smoothie

  • 1 scoop vanilla collagen powder

  • 1/3 cup frozen sweet potato

  • 1 teaspoon almond butter

  • 1.5 cups almond milk

  • 1/2 teaspoon cinnamon

Place all ingredients in a blender and blend until smoothie. Top with crushed pecans or hemp seeds. 

If you like this recipe you will love my Apple Pie Smoothie - check it out here! 

 

Contact: jenny@jenniferhanway.com