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.

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Grain Free, Low Carb Vanilla and Cinnamon Granola

This has been on my 'to-make' list for a long time - I love granola, but it's impossible to find one in stores that is low carb, grain-free, sugar-free and sugar-free. Believe me, I've looked - and just because it says its 'paleo' doesn't mean it won't contain a ton of honey, maple syrup and even 'coconut nectar'.

Friends, that's all just sugar by another name. ⠀

One of the joys of granola is its crunchy texture, which is typically created by using liquid sweeteners, but I've used egg whites in this recipe to keep the carbs low but create that perfect bite when pairing it with plant-based yoghurt or milk. But wait, even if you don’t want to use egg whites (my vegan / egg intolerant / gut-healing friends) you can simply replace them with 1/4 cup of aquafaba (the liquid from canned chickpeas)!⠀

Grain Free, Low Carb Vanilla and Cinnamon Granola

  • 2 1/2 cups of mixed nuts and seeds (I used pumpkin seeds, sunflower seeds, pecans and sliced almonds

  • 1/2 cup peeled tiger nuts

  • 2 egg whites

  • 1 teaspoon vanilla extract

  • 1 teaspoon cinnamon

  • 10 drops stevia (optional)

Preheat oven to 300 degrees.

Whisk the egg whites until thick, then gently mix in the cinnamon, vanilla extract and stevia. Pour in the nuts and tiger nuts, and stir carefully, ensuring everything is evenly covered.

Line a baking sheet with parchment paper, then pour out mixture creating a thin, even layer. Bake in the oven for 60 minutes, moving occasionally to break up any ‘lumps’. Leave to cool, then store in an airtight container.

Don’t want to use egg whites? Simply replace them with 1/4 cup of aquafaba (the liquid from canned chickpeas)!

Eat Well: Spaghetti Squash and Meatball Bake with Primal Kitchen Vodka Sauce

Typically store-bought sauces that are gluten-free, dairy-free, sugar-free and inflammatory oil-free have been pretty hard to find, but in the last few months, Primal Kitchen has been coming in clutch with their expanded range of products.

The new line includes these incredible pasta sauces that have been perfect for Husband Hanway and I when we want a quick but healthy mid-week meal, and they are perfect for using as a base when making one of my ‘throw and go’ meals: especially when paired with cauliflower rice or zucchini noodles, and a pre-cooked protein such as chicken or ground beef.

I had a little extra time this weekend so I made this Spaghetti Squash and Meatball Bake with Primal Kitchen Vodka Sauce for the both us and it was delicious! In the interests of time, I cooked my spaghetti squash in my Instant Pot, but you could use zucchini noodles for an even quicker option, and to save even more time you could skip the meatball browning step and put the skillet straight in the oven.

Spaghetti Squash and Meatball Bake with Vodka Sauce

  • 1 spaghetti squash, cooked

  • 1 jar of Primal Kitchen Foods Vodka Sauce

  • 1 tablespoon coconut oil

  • 1 handful fresh basil

  • Black pepper to season

For the meatballs:

  • 1lb organic ground turkey

  • 1lb organic, grass-fed ground beef

  • 2 eggs or ‘vegan eggs’

  • 2 tablespoons ground flaxseed

  • 1/2 teaspoon onion powder

  • 1/2 teaspoon garlic powder

  • 1/4 teaspoon Himalayan salt

  • 1/4 teaspoon black pepper

Place all ingredients in a large bowl or food processor and mix well. Chill in the refrigerator for a minimum of 30 minutes, then shape into 10-12 meatballs.

Preheat the over to 350 degrees.

Melt the coconut oil in a large skillet on a medium heat, then add the meatballs. Cook for 4-5 minutes on each side or until golden brown. Remove from the heat, add the cooked spaghetti squash, pour over the sauce, and bake in the oven for 25-30 minutes. Serve topped with the fresh basil and a generous seasoning of freshly ground black pepper.

You can buy all of Primal Kitchen’s #JennyApproved products from their website:, or from Whole Foods, Target and Walgreens.

Beam CBD Beet Beauty Brownies

Be still my beating heart. These CBD Beet Beauty Brownies with Beam CBD Oil turned out so much better than I expected - they are #glutenfree, #dairyfree, #eggfree, #soyfree, #sugarfree and #vegan, #paleo and #keto !

So what are they made of, I hear you ask. Great question! I'm a huge believer that at least 85% of your foods should be 'functional' (such an unsexy term) - that is they should be packed full of ingredients that confer health benefits. But that doesn't mean you can only eat salad! As I've got older (I'm 39 in 10 days) I've become slightly obsessed with skincare, from the inside and out, and these brownies are packed full of ingredients that help to:

  • lower inflammation (thanks to the Beam CBD Oil - one of the key benefits of CBD Oil is its ability to lower systemic inflammation, and I will only take @beam as its 100% THC free) creating a smooth, even skin tone.

  • give you a healthy glow - the beets used in this recipe not only are seasonal and give depth of flavor, they (along with the cacao) are also packed with oxidative stress fighting phytonutrients that help you skin glow and prevent premature aging.

  • plump skin - every single cell in our body has a phospholipid bilayer (the cell membrane) made of fat. For skin to look plump and well hydrated it is essential that we consume great fats, and in this recipe I've used coconut oil, zinc rich tahini and walnuts for crunch.

Beam CBD Beet Beauty Brownies


  • 2/3 cup organic beets, steamed or roasted until soft

  • 1/2 cup tahini

  • 1/2 cup coconut oil

  • 2 tablespoons vanilla extract

  • 3/4 cup cocoa powder

  • 1/3 cup almond flour

  • 1 teaspoon ground cinnamon

  • 2 Tablespoons coconut flour

  • 1/2 teaspoon baking powder

  • 1/4 cup almond milk

  • 1 serving Beam CBD Oil

  • 10 drops stevia (optional)

  • 1/4 cup chopped walnuts


Preheat the oven to 350F and line an 8x8 dish with parchment paper

Gently melt the coconut oil and tahini in a pan and leave to cool.

In the bowl of a food processor, combine all ingredients and puree on high until the mixture is smooth, periodically scraping the sides and bottom of the bowl to make sure everything is evenly incorporated - or (like I did) mix by hand in a large mixing bowl for a great arm workout.

Spoon mixture into prepared baking dish..

Bake for 35-40 minutes, or until a tester comes out clean.

Allow to cool completely in the pan before slicing or grab a spoon and eat the whole pan whilst warm...

Don’t forget you can save 15% on all Beam products by using my code ‘jennyh’ at checkout!

Looking for more ways to destress and beautify at the same time? You’re invited to my Sleep and Stress Pajama Party in partnership with Follain where we will face mask with Tata Harper, indulge in CBD treats, enjoy a VIP shopping experience with 15% on all Follain products, and I’ll be hosting my ‘Revive: Restful Routines for Restorative Sleep’ workshop. And all whilst wearing your pajamas! This #SelfCare series will be taking place in NYC on Sunday 10/20 and Boston on Wednesday 10/23. Your RSVP (spaces are limited) head to:

Sleep and Stress Pajama Party at Follain

Healthy Date Night: We Tried The New Fall Menu At The Ritz-Carlton Boston

Tim and I tend to stick to certain types of restaurant for our weekly date night as we know they will have healthier options for us: sushi, steakhouse, Mediterranean and tapas. Up until now we have typically avoided American style bistro restaurants as lighter options seemed few and far between, so when we were invited to try the new Fall menu at the Artisan Bistro at the Ritz-Carlton in Boston we were intrigued to see what dishes they had on offer that could suit our diet styles.

The Fall menu has been designed by the restaurant’s new Executive Chef Kenneth ‘Shane’ Cooprider, who mentions that adding thoughtful plant-based dishes that would appeal to everyone was important to him for this new menu: "going with the momentum of plant-based requests, we're in tune with both vegan and vegetarian requests and even have three dishes that are completely vegan! The Cauliflower Steak, Roasted Carrots, and our Carrot-Coconut Soup are sure to be crowd-pleasers, whether you're vegan or not."

It was actually a little cold and rainy the night of our date, and so we were delighted to be greeted by Chef Micole Rivera Suarez who told us that she already had the Carrot Coconut Bisque ready to help warm us up on a chilly night! In addition to the Carrot-Coconut Bisque we also tried the Roasted Rainbow Carrots and the Harissa Roasted Cauliflower Steak, which were all ridiculously delicious. Tim and I are not vegan or vegetarian, but do love our plant based dishes, and what I loved about these options was that they were so thoughtful. Typically ‘meat-free’ dishes can feel like an afterthought, or a regular dish that is just missing some items, but these were complete and well-rounded and would appeal to vegans and meat-eaters alike.

We also absolutely loved the light and bright Grilled Oysters  with charred fennel mignonette, kalamansi, and smoked tomato jam, and further light options to start include Citrus Poached Jumbo Prawn, Jumbo Blue Crab Escabeche and Chardonnay Steamed Blue Point Mussels. Typically I’ll choose protein and vegetable based starters instead of having a dessert, and the Artsian Bistro had so many options to choose from I wish I had had room for them all!

There are an abundance of gluten free and dairy free entrees, and whilst the fish dishes appealed to me (I usually choose fish when I’m eating out in Boston), Tim chose the steak, meaning we could both try each other’s dishes. Both of our meals were super satisfying (without feeling too heavy) and the seasonal accompaniments were perfect for the Fall. The staff were all incredibly knowledgeable about the gluten free and dairy free choices on the menu, and could not have been more helpful or friendly (and not just to us, the woman on the table next to us was struggling to read the menu, so her server bought over a pair of reading glasses for her to borrow)!

Organic wine is a non-negotiable for Tim and I, so we were delighted to find a number of organic reds (we only drink red) on the menu. And whilst cocktails are not typically on our radar we just had to try their new range of wellness based cocktails, which includes Midnight in Kyoto, a relaxing blend of rum, lava water matcha and CBD oil, Amazonia, a vodka based cocktail with carrot, turmeric & ginger juice, Azabache, with tequila mescal, grapefruit juice and activated charcoal, and my favorite The Kerem, which is congnac, cinnamon and pomegranate, beet and cranberry juice.

We had such a wonderful time at the Artisan Bistro at the Ritz-Carlton Boston that we are already planning our next dinner date there! We love to find restaurant options that include lighter, brighter options and organic wines that mean we can really enjoy our evenings and still feel great the next day. Do you have a great #JennyApproved restaurant we should try, or an idea for a healthy date night? Let me know below!

Thank you to the Artisan Bistro at the Ritz-Carlton Boston who kindly invited us to dine for free.

Are you looking for a healthy but fun night out in Boston or New York for you and your Wellness Boo or BFF? Click here to RSVP to my upcoming Pajama Parties!

Foods That’ll Help You Thrive During Cold and Flu Season

Foods That’ll Help You Thrive During Cold and Flu Season

 It seems unavoidable -the leaves begin to fall from the trees, the temperature drops, and we start to feel the beginnings of a cold or even the flu. The change of season, shorter days and cold, wet weather takes a toll on our immune system, and the use of indoor heating can dry and damage the mucous membranes and microbiome in our noses and throats, leaving us more susceptible to air-born bacteria. 

Typically the change in season corresponds with a change of our schedule too - a summer of cookouts, too much alcohol and travel can mean our health is less than optimum, and we follow this with ‘back to school season’, cramming in as much work (and its accompanying stress and lack of sleep) between September and the holidays. 

1)    Prioritize Gut Health

With over 70% of our immune system housed in our GI Tract, taking care of your digestive health should be your number one consideration when staying well in the winter. I recommend a two-part approach of healing your intestinal lining by adding in foods such as bone broth and collagen which contain specific tissue healing amino acids and nourishing your microbiome with fermented foods such as kimchi, plant-based yogurt, and kombucha. 

 Try adding a scoop of collagen powder to your morning smoothie, and use bone broth as a base for winter soups, or even warmed up on its own as a comforting winter drink at least 3-4 times a week. Aim for 1 serving of fermented food a day, and my favorite way to do this is to add kimchi or sauerkraut to my lunch or dinner or have plant-based yogurt with berries and seeds as a healthy snack or dessert. 

Use code ‘JHANWAY15’ at for my favorite bone broth at Bare Bones Broth for a 15% discount!

 2)    Manage Inflammation 

 Managing inflammation on a daily basis is key to preventing not just seasonal illness but also chronic disease. Systemic inflammation causes an over activation of the immune system meaning that we are more susceptible to catching colds and flu, and the length of our symptoms will be extended. 

Turmeric and its cousin, Ginger both contain anti-inflammatory compounds and are easy and delicious to add to winter foods. Add freshly grated ginger and turmeric to juices and smoothies, or add flavor and color to soups, stews curries, and chilis with either the fresh or ground variety. 

My favorite New Chapter products for managing inflammation are Zyflammend and Fermented Turmeric Booster Powder.

3) Boost Vitamin C Efficiency with Zinc Rich Foods

Vitamin C is well known for its immune-boosting effects, but studies show that its efficacy is increased when combined with zinc. Whilst it's true that oranges contain a significant amount of  Vitamin C other options that actually include higher amounts include elderberries (try these dried as a topping for oatmeal), kale, red and green peppers, and broccoli. Pair these with zinc-rich foods such as seafood, eggs and nuts and seeds to shorten cold and flu symptoms. 

Tahini is one of go-do zinc rich foods - create my Tahini Cumin Dressing dressing by combining the following in a mason jar and shaking well: 2 tablespoons tahini, 2 tablespoons extra virgin olive oil, 1 clove minced garlic, juice and zest of 1 lemon, 1 teaspoon cumin and a pinch of Himalayan salt and black pepper .

I buy all of my pantry staples (including the ingredients above) from Thrive Market. Use the link below for a 25% discount and free shipping:

4) Eat Seasonally 

Eating seasonally is great for our health all year round, as Mother Nature provides what we need when for optimal health! In the Fall and Winter we see nourishing and grounding root vegetables such as squashes and sweet potato (also a great source of Vitamin C), dark leafy greens such as kale and cavolo nero (rich in calcium that help much needed Vitamin D absorption), and mushrooms such as shitake and maitake that contain alpha-glucans and beta-glucans that help boost the immune system. Aim for at least 60%-70% of your produce to come from local, seasonal sources for maximum health benefits. 

My weekly deliveries from Boston Organics help me to eat seasonally and locally, and try new nutrient dense produce. Use code ‘6519bofdbh’ for a 10% discount!

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!

What's Better Than Pumpkin Spice? Pumpkin Spice with Chocolate, Of Course!

This post is written in partnership with New Chapter, a 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!

What’s better than Pumpkin Spice? Pumpkin Spice with chocolate, of course! I’ve taken this Fall flavor favourite, wrapped it in chocolate and used two of my favorite New Chapter Products to give these delicious seasonal treats a healthy twist! Fall is my absolute favorite season (not just because October is my birthday month), and I love any excuse to get out and go leaf peeping, accompanied by these delicious healthy snacks!

Pumpkin Spice Cacao Cookie Dough Balls

These Pumpkin Spice Cacao Cookie Dough Balls not only taste great but pack a protein punch in the form of New Chapter’s Complete Organic Plant Protein+. This easy to digest protein powder is the only plant-based option I will recommend to my clients, and provides a hunger satiating, blood sugar balancing 20g of protein per serving. I love to keep a batch of these in the fridge at all times when I need to grab a quick and healthy snack! 

●     1 cup pumpkin puree

●     1 serving New Chapter Vanilla Complete Original Plant Protein+ 

●     ¼ cup crunchy almond butter

●     1/4 cup cacao nibs

●     ¼ cup ground flaxseed

●     ¼ cup almond flour

●     1.5 teaspoons pumpkin spice seasoning

●     Half teaspoon cinnamon

●     Half teaspoon vanilla essence

Mix all ingredients in a food processor or by hand. Cover, and leave to firm in the refrigerator for 2-3 hours. Shape into bowls and store in the refrigerator. 

Pumpkin Spice Probiotic Pudding 

Not only does this recipe contain gut friendly protein in the form of New Chapter’s Complete Organic Plant Protein+ (it contains a blend of mung bean, brown rice, hemp, chia, flax, sunflower and pumpkin seeds is easy to digest and includes the clinically studied Prohydrolase digestive enzymes to ensure proper protein breakdown and boost protein absorption) but the addition of probiotic rich plant based yoghurt will also help to nourish your microbiome! 

This is a perfect ‘make ahead’ breakfast for busy mornings but can also be served topped with whipped coconut cream and extra chocolate shavings for a dessert that feels indulgent but is actually wonderful for your gut health and digestion!

●     1 cup pumpkin puree

●     1 cup unsweetened plant-based yoghurt (+ 2 tablespoons for topping)

●     1 serving New Chapter Vanilla Complete Original Plant Protein+ 

●     ¼ cup chia seed

●     1 teaspoon pumpkin spice seasoning

●     ½ teaspoon vanilla essence

●     ¼ teaspoon cinnamon

●     Dark chocolate shavings (for topping) 

Mix all ingredients in a food processor or by hand, leaving aside the 2 tablespoons of yoghurt and dark chocolate. Transfer to jars/glasses, then leave to set in the refrigerator for a minimum of 4 hours. Top with the coconut yoghurt and dark chocolate shavings 

 Pumpkin Spice Hot Cacao 

This is my favourite of all the three recipes, so much so that I was reluctant to share it with Husband Hanway during recipe testing! I’ve added New Chapter’s phytonutrient rich Fermented Turmeric Booster Powder to this decadent hot cacao recipe to support a healthy inflammatory response and to add a little warmth that complements the other spice blends beautifully. Keep this recipe simmering on the stovetop when holiday guests arrive - they won’t even know its good for them! 

●     2 cups oat milk 

●     ⅓ cup pumpkin puree

●     2 tablespoons cacao powder

●     1 serving New Chapter Fermented Turmeric Booster Powder

●     1 teaspoon pumpkin spice seasoning

●     ½ teaspoon cinnamon

●     5 drops stevia or 1 teaspoon of honey (optional)

 Place all ingredients in a pan and heat gently. Using an immersion blender, Vitamix or similar, blend gently for 30 seconds. 

You can find all of theNew Chapter products mentioned here in your local health food store, Whole Foods, CVS, on Amazon, or at



I'm Currently Loving Beam CBD for Gut Health. Here's Why...

This post is written in partnership with Beam, a Boston-based company who are passionate about producing the best possible CBD products for the wellness-minded community. However all opinions are my own and I only work with and recommend companies whose products I love and love to share with my clients.

You’ve probably heard the buzz about CBD, the wellness world’s newest darling, but did you know that it has benefits for those struggling with gut health? I’ve been using Beam CBD Oil for about 6 months, ever since a friend introduced me to the brand. I’d been looking for a CBD product I would feel confident recommending to my clients, and was delighted to discover Beam’s THC free CBD tinctures, salves and delicious protein bars.

I’m new to CBD. What's the tea on CBD and THC free?

Cannabidiol is one of at least 85 active cannabinoids found in the cannabis plant, and makes up to 40% of the plant’s total cannabinoid extract. It has the most widely studied applications for medical usage.

Tetrahydrocannabinol is the part of the cannabis plant that induces a euphoric state (i.e. gets you high). Typically most CBD oils and tinctures contain around 0.3% THC, but all of Beam’s CBD products are completely THC free, which is why I use it personally and with my clients in my wellness practices.

Why is CBD so popular in the wellness world?

Most people are familiar with the relaxing effects of CBD, and these are due to the down regulation of the HPA axis at times of stress (think of this as our bodies becoming more resilient and less reactive to stressful situations). CBD specifically reduces our production of cortisol (the stress hormone secreted by our adrenal glands), and it has also been shown to reduce anxiety and panic attacks. It also confers huge antioxidant and anti-inflammatory properties, which is one of the reasons I love to use it with my gut health clients.

How does CBD specifically help with gut health?

One of the reasons great gut health is so intrinsic to overall health and prevention of chronic disease is it relationship to systemic inflammation. An imbalanced microbiome combined with a compromised cellular lining means that food particles and toxins can get into our bloodstream, alerting our immune system (70-80% of our immune system is housed in the gut) and setting off an inflammatory response. This can cause skin issues including acne, eczema and rosacea, hormone imbalances, thyroid dysfunction, joint pain, brain fog, low energy and lack of libido.

CBD has been shown to modulate both acute and systemic inflammation by preventing the production of cytokines and interleukins (the proteins that signal to our immune system to set off an inflammatory response), resulting in therapeutic benefits for those suffering with IBS, colitis, gas, bloating and damage to the gut lining.

It’s cortisol lowering benefits also help to prevent leaky gut or intestinal permeability. Cortisol is a catabolic hormone, meaning it breaks down tissues in the body, and it has a hugely destructive effect on the one cell thick lining of our GI tract. Managing cortisol levels is one of the most important aspect of a well functioning digestive system.

Additionally, CBD has also been shown to regulate appetite, which can be helpful if you suffer from bloating due to eating too much or too frequently (I recommend a minimum of 3-4 hours between meals and snack for efficient digestion and optimum gastric clearance), or if you struggle to eat enough due to stress around food and gut health.

How to take Beam CBD Oil to optimize gut health:

1) Start with the lowest dose and work your way up. Try taking one serving of Beam CBD Oil in the early evening on a daily basis, and if you would like more you can try twice a day (I take mine mid-morning and early evening).

2) When you experience a flare-up. If you have eaten something that is causing cramps and bloating, or are having stress related symptoms then try 1 serving of Beam CBD Oil to help ease your symptoms.

I typically take my Beam sublingually (placing 1 serving underneath my tongue), holding it there for about a minute, swallowing, then chasing it with a glass of water. There are numerous capillaries under the tongue which means the active ingredients are absorbed straight into the bloodstream, and do not have to go through a possibly compromised GI system (negating a lot of the positive benefits). The mint flavor is perfect for sublingual use.

I also love to add Beam CBD to my morning coffee or afternoon matcha latte, and you can even add it to your smoothies if you wish!

Use code ‘jennyh’ for a 15% discount on all Beam products:

If you are looking for science-based, doctor-approved recipes, supplements and lifestyle strategies combined with support, feedback and accountability from a holistic gut health expert and a like-minded community then my 28 Day Guided Gut Healing Program is for you! To save your spot for our 9/16 start (spaces are limited) head to:

28 Day Guided Gut Healing Program

Gut Healthy Sweet Potato Breakfast Muffins

This post is written in partnership with New Chapter, a 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!

As I’ve been delving into the updated research for my 28 Day Guided Gut Healing Program I came across some new findings on the benefits of sweet potato, and its use as a form of resistant starch as fuel for our gut bacteria. Now, the health benefits of sweet potato are widely known, and I often use sweet potatoes as an example to illustrate the concept of a ‘bang for your buck food (‘bang for your buck foods are those with high nutrient density - i.e. the fibre plus vitamin and mineral content vs. calorie content), but in addition to being a great source of Vitamin A and fibre, cooked and cooled sweet potatoes are one of the easiest, most effective (whilst still being gentle on the digestive system) and delicious forms of resistant starch available. 

Resistant Starch is called as such as it is not fully digested within our small intestines. Instead it remains virtually unchanged until it reaches our large intestine. It’s here where the magic happens - when resistant starch is fermented in the large intestine (our colons), it produces butyrate, a type of short chain fatty acid that is the ideal fuel for the colony of bacteria there. And in this recipe by cooking, freezing and gently baking the sweet potato muffins we create something called Retrograde Resistant Starch, meaning that it is still beneficial to our microbiome, even after cooking it for the second time. 

Another benefit of eating sweet potatoes once they have been cooked and cooled is that it lowers their ‘carb load’ or glycemic index. Essentially this process reduces the amount of glucose, therefore reducing the impact on your insulin levels. Adding resistant starch in this form can help nourish your gut bacteria and curb carb cravings, whilst still having a relatively low impact on blood sugar levels so it is a great option for those following a lower carbohydrate diet. 

In this recipe I’ve paired this sweet potato superstar with another gut friendly ingredient that I am currently loving, New Chapter’s Complete Organic Plant Protein+ Original. I’ve mentioned previously how for years I struggled to find a plant based protein that I loved and would feel happy to recommend to my clients, as most pea and soy protein powders can be incredibly hard to digest, and cause GI distress such as gas and bloating. 

New Chapter’s Complete Organic Plant Protein+ Original is the gut friendly perfect partner for this breakfast muffin recipe - not only is it’s blend of mung bean, brown rice, hemp, chia, flax, sunflower and pumpkin seeds super easy to digest, it also includes the clinically studied Prohydrolase digestive enzymes to ensure proper protein breakdown and boost protein absorption (remember you are what you absorb)!

These Gut Healthy Sweet Potato Breakfast Muffins from my 28 Day Guided Gut Healing Program are the perfect protein, fat and fibre packed grab and go option for mornings when time is tight, and are delicious straight up, or served slightly warm with a slathering of almond butter…

Gut Healthy Sweet Potato Breakfast Muffins

●      1 cup cooked and cooled sweet potato

●      1 serving New Chapter’s Complete Organic Plant Protein+ Original Vanilla 

●      1 tsp vanilla extract 

●      1 tsp cinnamon

●      1/3 cup nut butter

●      1/2 cup plain yogurt 

●      1/2 tsp baking powder

●      ¼ cup ground flaxseed

Preheat oven to 350 degrees. Place all ingredients in a bowl and combine well (you can also use a food processor for this). Separate into 8 equal portions, and place in a silicone muffin pan. Bake in the oven for 30-35 minutes or until firm to the touch. Because this recipe uses unprocessed ingredients keep the muffins in the refrigerator or even the freezer (defrost overnight if serving for breakfast) to keep them fresh and delicious!  

You can find  New Chapter’s Complete Organic Plant Protein+ Original  in your local health food store, Whole Foods, CVS, on Amazon, or at

Are You Missing This Tiny But Mighty Key For All Day Energy?

This post is written in partnership with New Chapter, a 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!

You work out every day, get 8 hours of sleep, meditate, walk outside and love your leafy greens - by rights you should be bursting with energy! But sometimes no matter how healthy your lifestyle you might feel like there is something missing, and maybe there is...

After my last trip back to the UK to visit friends and family I just couldn't get my energy levels to where I wanted them to be, and where they needed to be for me to thrive in all the areas of my busy life: running a business, being back at school, working out, seeing friends, and taking care of my loved ones. All those things that us busy, modern women do and make it look effortless, but that behind the scenes takes so much work.

I dialled in my diet, delegated business tasks, balanced my workouts and prioritized sleep and self care. But no matter how hard I tried I was exhausted by lunchtime every day, which is incredibly hard to admit for someone who is considered an expert in healthy living 

 So I jumped into the research to find out what I might be missing in my battle for all day energy - and I found that missing piece in the form of a tiny but mighty antioxidant called Coenzyme Q10, an essential element of our body’s energy production system. 

What exactly is Coenzyme Q10? 

Co-enzymes are essential compounds in the body that are neither vitamins or minerals, but that control and activate enzymatic processes. 

 Coenzyme Q10 (or CoQ10) is an energy nutrient and antioxidant whose key role in the body is as a co-factor in the electron chain, to help our mitochondria (the ‘power plant’ housed in every cell of our body ) produce ATP, or our ‘energy currency’. It is a key nutrient for cardiovascular health as our hearts are one of the most metabolically active organs in the body - beating on average 115,200 times a day! 

It is also one of the most abundant lipid (fat soluble) antioxidants, and is important in combating the destructive effects of free radicals and the degeneration of our DNA.

Can I get Coenzyme Q10 from my diet? 

 The highest levels of CoQ10 are found in animal proteins, especially in organ meats such as heart and liver. Plant based sources of CoQ10 include extra virgin olive oil, peanuts, sesame seeds and pistachio nuts, but for those struggling with energy levels, or who wish to improve their cardiovascular and antioxidant health a great quality supplement such as New Chapter’s CoQ10+ Food Complex can be highly beneficial. 

Why should I choose New Chapter’s CoQ10+ Food Complex? 

 New Chapter’s CoQ10+ Food Complex uses whole food nutrients to combat oxidative stress and support cardiovascular health.* I only recommend supplements that have been clinically proven to be effective, so I love that its benefits have been scientifically proven by both human and in vitro testing, and its dual cultured CoQ10+ has been proven to provide superior antioxidant activity over its chemical isolate counterpart.* It also has 150% better absorption than typical CoQ10, and is naturally fermented with probiotics to enhance absorption. *

 And it’s easy to add into your already busy day - you only need to take it once daily, and it’s so gentle on the digestive system you can even take it on an empty stomach. 

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Where can I buyNew Chapter’s CoQ10+ Food Complex? 

You can find  New Chapter’s CoQ10+ Food Complex in your local health food store, Whole Foods, CVS, on Amazon, or at

*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.

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