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: vegan

Golden Milk Chia Pudding with New Chapter's Fermented Turmeric Booster Powder

This post is written in partnership with New Chapter, Vermont-based maker of whole-food vitamins and supplements, 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!

Soothing, nourishing and inflammation calming Golden Milk is a staple for me in the winter, but as the seasons change and temperatures increase (thank goodness), I wanted to find a way to switch up one of my favourite wellness recipes to give it a seasonal twist. This Golden Milk Chia Pudding with New Chapter Fermented Turmeric Booster Powder is the perfect solution, and its works as a delicious breakfast or mini meal for the Spring and Summer.

I love New Chapter Fermented Turmeric Booster Powder as it gives me all the inflammation supporting benefits of Turmeric, whilst their patented fermentation process unlocks and activates the full nutrient benefits. Remember, it’s not what you eat, but what you absorb!

Golden Milk Chia Pudding with New Chapter Fermented Turmeric Booster Powder⠀

• 1 cup almond milk⠀
• 1 tablespoon coconut butter⠀
• 1 serving New Chapter Fermented Turmeric Booster Powder⠀
• ½ teaspoon ground cinnamon⠀
• ½ teaspoon fresh ginger⠀
• ½ teaspoon vanilla extract⠀
• 5 drops organic stevia or ¼ teaspoon raw honey ⠀
• Pinch of freshly ground black pepper⠀
• 2 tablespoons chia seeds ⠀

Topping: hemp seeds, shredded coconut and grated apple.⠀

Gently warm the almond milk and coconut butter in a pan until the coconut butter is fully melted. Transfer to a blender and add the remainder of the ingredients except the chia seeds. ⠀

Place the chia seeds in a small bowl and pour over the golden milk. Place in the refrigerator and chill for a minimum of 3 hours. ⠀

Top with hemp seeds, grated apple and shredded coconut.

This recipe is perfect for those following my 28 Day Guided Gut Healing Program and my Lean and Clean Program!

Breakfast Smoothie: Pecan Pie

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. 


Eat Beautiful: Brains and Beauty Superfood Smoothie

I'm naming today's breakfast my 'Brains and Beauty Superfood Smoothie' as it is packed full of polyphenols, the anti-antioxidants that help minimize free radical damage to your cells. 

These free radicals are one of the major causes of skin aging, and cause systemic inflammation, which as we know can effect everything from gut health, hormone balance and cognitive function. Polyphenols are also a great source of BDNF - Brain Derived Neurotrophic Factor, a protein that helps you grow new brain cells. 

Polyphenols are mostly found in dark red, purple and brown foods, and blueberries and cacao have some of the highest amounts. Pair this smoothie with a cup of organic, low acid coffee for even more anti-oxidant action! 

Brains and Beauty Superfood Smoothie

* 2 tablespoons hemp seeds 
*1/2 cup blueberries (fresh or frozen)
*1 cup spinach (fresh or frozen)
*1 cup cauliflower rice (frozen)
*1 tablespoon cacao powder (I love @terrasoul) 
*1 tablespoon ground flaxseed
*1 tablespoon coconut cream
*1/4 tablespoon cinnamon
*1.5 cups coconut milk 

Place all ingredients in a blender and blend until smooth. Top with cacao nibs for some extra crunch!

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.












Live Well: Clean and Classic Mulled Wine Recipe

This post is not sponsored, however Fitvine Wine did send me some of their products to try for free. Since then we have become loyal customers, and I am writing this next to a case of 12 bottles that we bought for our clients…!

For me, the holidays just aren’t the same without a glass (or two) of delicious warming mulled wine! The popularity of mulled wine is far more widespread back home in the UK, but traditionally recipes usually call for added sugar and use lower quality wines as the base.

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I’ve given my traditional mulled wine recipe a #JennyApproved spin by eliminating any added sugar (the fruit and spices give it just a touch of natural sweetness), and I’m using new favourite red from Fitvine Wines as the base.

Tim and I have been drinking organic wines for years (responsibly, of course), but recently I dug a little deeper into what actually constitutes ‘healthier wine’ and how we can make the best choices for our health and wellbeing. Selflessly, we undertook the task of sampling ‘clean’ wines, and following this became complete converts to Fitvine Wine.

We love both the taste and how we feel after drinking their wines - even through we never drink more than 2 glasses of wine a night (typically we open just 2 bottles a month) we still don’t feel our best when consuming other clean or organic wines, but with Fitvine we always feel great the next morning (important for someone who usually starts their day at 5.30am).

We now only drink Fitvine wine at home, and their Holiday Red is our absolute favourite (we are actually stockpiling it at home as it is limited edition, and have gifted it to our clients this year). Whilst I will never claim that drinking any kind of alcohol is ‘good for you’, I ‘m happy in the knowledge that Fitvine is very low in sugar (its suitable for even Tim’s ketogenic diet), that the health boosting effects of red wine have been maximised, and that I am not getting any nasty fillers or additives that I certainly wouldn’t allow from any of my other food choices.

Fitvine Wine grapes are grown at a higher elevation with more sun exposure, meaning they have higher amounts of health boosting antioxidants and polyphenols. The extended fermentation process lowers the sugar levels in the wine, resulting in an average of less than 1g of sugar per litre (some wines can have up to 57g per litre)! Finally the proprietary filtering process creates a gluten free and vegan friendly wine, and one that is very low in sufites, which is why we still feel our best the next morning.

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Clean and Classic Mulled Wine

  • 1 Bottle Fitvine Wine Holiday Red

  • 1 orange

  • 1 lemon

  • 1 lime

  • 3 cloves

  • 1 cinnamon stick

  • 1 bay leaf

  • 1 vanilla pod, halved lengthways

  • 1 star anise

  • 1 whole nutmeg, for grating

Peel the orange, lime and lemon (being careful not to get too much pith). Squeeze the juice from the orange.

Pour the wine into a large pan and add the peel, orange juice, cloves, cinnamon stick, bay leaf, vanilla pod, star anise and a little freshly grated nutmeg. Warm gently on a low heat for 20-30 minutes.

Remove from the heat, strain, and serve.

To purchase Fitvine Wine head to: https://www.fitvinewine.com/


Gut Healing: Cacao Chai Tahini Smoothie

In addition to eliminating the inflammatory foods in your diet, healing the gut lining and rebalancing your microbiome my 28 Day Guided Gut Healing Program now also includes suggestions and recipes for SIBO and low FODMAP diets, and this warming, soothing Cacao Chai Tahini Smoothie is one of my favourite new recipes !

Cacao Chai Tahini Smoothie

  • 20g collagen protein powder (unflavored, chocolate or vanilla)

  • 1 teaspoon cacao powder

  • Chai spice blend (1/4 teaspoon cinnamon + pinch of nutmeg, cardamom, cloves and ginger)

  • 1 tablespoon tahini

  • 1 tablespoon ground flaxseed

  • 1/2 zucchini, chopped

  • 1 handful spinach

  • 1.5 cups almond or coconut milk

Place all ingredients in a blender and blend until smooth.

My 28 Day Guided Gut Healing Program is currently 40% off, which is the largest discount that will be available before the January 14th start. To reserve your spot and take the first steps to your healthiest new year ever head to:

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

Plant Based: Cinnamon Roasted Delicata Squash with Coconut Butter and Pumpkin Seeds

Oh my goodness - this was one of those recipes that I though would be great in theory, but it turned out way more delicious than I could have ever expected! I’m amazed I even managed to get a picture of this as it was so good I just wanted to house the whole pan in one go…

Delicata Squash is my favourite of all the Fall vegetables - its super high in insulin stabilizing and digestive boosting fibre, is a great source energy boosting and bone building iron and calcium, and contains a ton of immune supporting Vitamin C and skin loving Vitamin A.

Oh, and its delicious! Its super sweet flesh is wonderful for when you want a healthy sweet treat, and whilst I usually use it in savory dishes I’ve given it a dessert style spin for this week’s Meatfree Monday! Mixing cinnamon into the coconut oil helps to bring out the sweetness of the squash whilst helping to regulate blood sugar spikes (essential for a healthy insulin response and to minimize fat storage), and adding just a touch of Himalayan Salt gives it that addictive salty/sweet taste that had earned this dish the moniker ‘crack squash’ in my house!

Cinnamon Roasted Delicata Squash with Coconut Butter and Pumpkin Seeds

  • 1 delicata squash

  • 2 tablespoons coconut oil (plus 1 teaspoon for the drizzle)

  • 1/2 teaspoon ground cinnamon

  • 1/4 teaspoon Himalayan salt

  • 1 tablespoon pumpkin seeds

  • 2 tablespoons coconut butter

Preheat the oven to 400 degrees. Wash the delicata squash (the skin is edible and packed full of nutrients), and slice into rings approximately 1/2 inch thick. Remove the seeds, rinse in a sieve, and pat dry. Place the squash rings in a large bowl.

Melt the 2 tablespoons of coconut oil in a pan, and stir in the cinnamon and salt. Pour this over the squash (holding just a tiny amount back) ensuring every piece is evenly covered. Place the rings on a baking tray. Take the squash seeds and cover these in the coconut and cinnamon mixture and place on the same baking tray - but do not sprinkle yet!

Roast the squash and the seeds for 20 minutes, turning once, or until they are soft and golden brown. Remove from the oven and leave to cool.

Place the coconut butter and 1 teaspoon of coconut oil in a double boiler, and melt gently. Pour this over the squash, then sprinkle with the squash seeds and pumpkin seeds. Leave to set in the refrigerator.

If you love this Fall inspired recipe then you will love my Gut Healing Pumpkin Collagen Cookies!

We buy all our clean eating pantry staples (including the cinnamon, himalayan salt, pumpkin seeds and coconut butter from Thrive Market and it has saved us so much money over the last few months! You can get free shipping and 25% off your first order by using the link below. Happy Shopping!

http://thrv.me/jennyhanway

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!

Eat Beautiful: Warm Fig and Vanilla Chia Pudding

I’ve never been a huge fan of cold chia puddings, but this Warm Vanilla Chia Pudding with Walnuts and Figs has become one of my go-to breakfast as the temperatures drop (well, rise and fall) here in Massachusetts.

I limit fruit intake to around 1/2 a cup a day to ensure stable blood sugar levels, prevent fat storage and ensure a healthy insulin response, which means that I choose fruits with as much nutrient density or ‘bang for my buck’ as possible. Choosing locally grown fruits is also a great way of getting in touch with the ayurvedic principle of eating seasonally which can aid digestion, boost the immune system, and ensure we are getting the micronutrients our bodies need to cope with the changing seasons.

Not only are they ridiculously delicious, figs are high in amino acids, fiber, and a lot of essential minerals that our modern day diets lack, including stress relieving magnesium, manganese, bone health boosting calcium, copper, and potassium as well as Vitamin K (essential for Vitamin D and calcium absorption and Vitamin B (essential for efficient energy production).

Vanilla collagen powder provides cellular healing for the skin and gut, chia seeds provide beauty boosting and inflammation lower omega 3 fats and fiber to keep hunger at bay, and my favourite health boosting spice, cinnamon.

Clinical studies have proven cinnamon to significantly improve insulin sensitivity, helping shuttle carbohydrates into the muscle cell instead of storing them as fat. It is so powerful it is even being looked into as replacement for medication in Type 2 Diabetics!

I love this breakfast dish warm, but you can make a big batch to keep in the refrigerator for busy mornings - either eat cold or reheat in a pan with a little extra almond milk....

Warm Fig and Vanilla Chia Pudding

makes 1 serving

  • 20g vanilla collagen powder

  • 1/2 zucchini, finely grated⠀

  • 1/2 cup chopped fresh figs

  • 2 tablespoons chia seeds⠀

  • 1 tablespoon ground flaxseed

  • 1 tablespoon coconut cream

  • 1/2 teaspoon vanilla essence⠀

  • 1/2 teaspoon ground cinnamon

  • 1 cup almond milk

  • 1 tablespoon chopped walnuts (to top)

Place the all the ingredients except the collagen and walnuts in a pan, and heat through gently until its starts to thicken. Remove from the heat, leave to cool for a few minutes and then stir through the collagen powder. Top with the chopped walnuts and enjoy!

If you like this recipe you will love my Gut Healing Pumpkin Spice Collagen Cookies:

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.

Contact: jenny@jenniferhanway.com