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: superfoods

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: 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 a $15 discount, free shipping and free bacon for life!

Butcher Box x Jennifer Hanway

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.


Adaptogens Part 2: Relax and Chill with Reishi

In Part 1 of this post about adaptogens (one of my favorite categories of superfoods), we looked at the definition of adaptogens, their benefits and how to use them in your daily wellness practice. I also featured an energizing Maca and Cacao Smoothie recipe, perfect for busy mornings. 

Due to the amazing nature of how adaptogens react to what your body needs, they are also awesome for helping you relax and destress at any time of day. I love to turn to some of the more calming adaptogens such as reishi and ashwaganda when I'm feeling stressed out or a little too 'switched on'. These adaptogens will gently lower cortisol levels without drowsiness or making you feel sleepy, meaning they are perfect for any time of the day. An added benefit of adaptogens is that they help strengthen your immune system, which can suffer at times of stress and tiredness. 

I'm having the following Reishi Latte on a daily basis, either post workout, following a busy day or whilst reading in bed. It can be served hot or iced, and Husband Hanway is a big fan too! 

Relaxing Reishi Latte

Blend all ingredients until smooth. Serve over ice or warm gently in a pan. 

If you missed Part 1 of my post about Adaptogens you can find it here! 

Four Sigmatic Reishi Latte .jpg

 

 

 

Adaptogens Part 1: Adaptawhat?

I’ve been a big fan of adaptogens ever since I was dealing with some cortisol imbalances and adrenal fatigue, and use them on a regular basis for both boosting my energy and  for relaxation and managing stress. Whilst that may sound like a contradiction the beauty of adaptogens is that they can do both - they adapt to what the body needs, hence the name! 

What is an Adaptogen?

An adaptogen is a compound from a herb or fungus that can both protect the body against the damaging effects of stress, whilst strengthening and boosting the body after prolonged periods of stress. 

The difference between adaptogens and stimulants such as caffeine is that stimulants provide a short term energy boost (you can almost think of it as 'false' energy), whereas adaptogens strengthen the bodies energy production systems whilst simultaneously helping the body manage stress, helping your body produce 'real' energy. 

Stimulants can often have negative side effects on the body too (such as extraneously raising cortisol levels), whereas because adaptogens give the body what it needs they have no side effects. 

Adaptogens have been used in Eastern medicine for centuries, and came into use in Western society in 1947 when the Soviet Union started using them on their soldiers to help strengthen and protect them! 

Some of the more common adaptogens you may have heard of are: 

  • Rhodiola

  • Holy Basil

  • Ashwagandha

  • Cordyceps

  • Schisandra

  • Ginseng

  • Reishi

  • Shiitake

  • Ginseng

  • Maca

As well as having an amazing balancing effect on the body, regularly including adaptogens in your diet can improve your immune system, blood sugar levels, and mood and cognitive function! 

So what are you waiting for?? Adaptogens can be amazing for your health without any downsides, and it is so easy to add them into your everyday diet and wellness routine. 

 Here is one of my favorite smoothie recipes featuring my favorite energizing adaptogen, Maca Root, that I first discovered in its raw form when hiking the Inca Trail in Peru - its really packs a punch! 

Maca and Cacao Smoothie

 

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! 

 

Cranberry Cleanser Super Veggie Smoothie

I hope like me you had a wonderful Thanksgiving - filled with family, friends, and of course, lots of delicious food! 

However, if you had a little too much gluten free stuffing and pumpkin pie yesterday you might want to start the day with something light, refreshing, nutrient packed and soothing to the digestive system. 

Cranberries are not just the perfect accompaniment to Thanksgiving dinner, they are a nutritional powerhouse, containing one of the highest concentrations of antioxidants in any fruit. They are also anti-inflammatory, low GI, and high in Vitamin C. 

I've combined them with sweet, skin loving, fiber rich apples and mineral packed zucchini, and a touch of fresh grated ginger is great for soothing and cleansing the digestive system. 

Cranberry Cleanser

1 cup fresh cranberries
1 apple, roughly chopped
1/2 zucchini, roughly chopped
1/2 teaspoon freshly grated ginger
1.5 cups filtered water

Place all ingredients in a blender and blend until smooth.

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. 

 

Superfood Smoothie: Coffee Coconut Breakfast Smoothie

In honor of International Coffee Day (one of my favorite days of the year) I wanted to share with you my recipe for one of my favorite Superfoods Smoothies! 

As some of you may know I am a big fan of coffee, as long as it is both organic (coffee is one of the most pesticide sprayed crops in the world) and low acid (acidity is one of the downsides to coffee). With that in mind I recommend all my coffee drinking clients switch to Puroast Coffee, my favorite for both its health boosting antioxidants and delicious taste! 

Coffee Coconut Breakfast Smoothie

• 1 cup coffee (cold)
• 1 scoop plant based vanilla protein powder
• 1 tablespoon collagen (omit if vegan / vegetarian)
• 1/4 avocado
• 1 teaspoon coconut butter
• water to taste
• ice cubes 

Blend all ingredients in a blender until smooth. Drink. Feel amazing!

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