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 Category: Gut Healing

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. 


Gut Healing: Veggie Packed Chicken Noodle Soup

It’s National Chicken Noodle Soup Day, and I’ve created a veggie packed, gut healing version for you that is perfect for lunch or a light evening meal. This recipe is perfect for those following my 28 Day Guided Gut Healing Program, as I’ve used my favorite Bare Bones Broth and replaced the arb heavy noodles with spaghetti squash to keep it low carb and packed full of fibre, vitamins and minerals. 

 

Gut Healing Chicken Noodle Soup

 makes 4 servings 

·     2 tablespoons coconut oil 

·     1 onion, finely chopped, 

·     4 carrots, diced

·     4 stalks celery, diced

·     ¼ teaspoon Himalayan salt

·     ¼ teaspoon black pepper 

·     32oz Bare Bones Broth Chicken Bone Broth  (use code JHANWAY15 for a 15% discount)

·     2 cups cooked spaghetti squash

·     4 cups cooked shredded chicken 

·     2 bay leaves

·     2 tablespoons chopped parsley

·     1 tablespoon dried rosemary

·     1 tablespoon thyme

Heat the coconut oil in a deep skillet or Dutch oven and sautéed the onion, carrots and celery for about 3-4 minutes, or until soft. Add in the chicken, bone broth, herbs and salt and pepper and simmer for 5 minutes, or until the vegetables are soft. 

This recipe is 100% compliant with my 28 Day Guided Gut Healing Program - find out more here!

28 Day Guided Gut Healing Program

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!

Gut Healing: Morocan Baked Turkey Meatballs with Lemon and Dill Yoghurt Sauce

Moroccan Baked Turkey Meatballs with Lemon and Dill Sauce

This is one of my absolute favourite recipes to make at the moment - its light and bright but super filling, and I love to serve it over zucchini noodles (zoodles), or cauliflower rice.

I highly recommend making a double batch of meatballs as they are a great ‘grab and go’ option for when time is tight and can be served with a salad, soup or in a veggie wrap, and I love the sauce as a sneaky way to get the microbiome boosting probiotics in without even thinking about it!

Moroccan Baked Turkey Meatballs with Lemon and Dill Yoghurt Sauce

Makes 8-10 meatballs

  • 2 flaxseed ‘eggs’ (mix 2 tablespoons ground flaxseed with 6 tablespoons warm water and leave to thicken)

  • 1 lb turkey mince

  • 2 cloves garlic, diced

  • 1 teaspoon cumin

  • 1 teaspoon allspice

  • ¼ cup cilantro, finely chopped

  • ¼ teaspoon Himalayan salt

  • ¼ teaspoon black pepper

Preheat oven to 400 degrees.

Mix all ingredients well in a large bowl or food processor. Shape into 8-10 meatballs.

Lightly spray a baking sheet with avocado oil, place meatballs on the sheet and bake meatballs for 20 minutes.

Lemon and Dill Yoghurt Sauce

  • 1 cup non dairy yoghurt

  • ¼ cup dill, finely chopped

  • Juice and zest of 1 lemon

  • Pinch Himalayan salt and black pepper

Mix all ingredients well and drizzle over the meatballs.  

This is one of the bonus recipes from my 28 Day Guided Gut Healing Program, which contains over 50 delicious and easy to make recipes that have been specially designed to heal your gut and rebalance your microbiome. For more information head to:

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




Gut Healing: Bone Broth Matcha Latte

Matcha Latte with Bone Broth?

Trust me on this one - its delicious. It's perfect for these chilly winter days here on the East Coast, and couldn't be more packed with antioxidant and gut healing benefits.

Bone Broth Matcha Latte

Whisk the matcha green tea powder with the hot water, then gently warm the nut milk and bone broth in a pan together. Pour into the matcha green tea powder and stir well.

Resist the urge to add any sweetener, the slightly savoury and umami flavour is what makes it taste so good!

My favourite matcha tea powder is from Zen Matcha Tea - you can save 20% on your first order of Zen Matcha Tea with the code: 'welcomejh20'
https://www.zenmatchatea.com/store/

I drink bone broth every day for its gut healing and skin smoothing properties - you can save 15% on Bare Bones Broth and Collagen Powder with the code: 'JENNYH':
https://www.barebonesbroth.com/



Gut Healing: Gingerbread Latte Superfood Smoothie

I cannot wait to make this Gingerbread Latte Superfood Smoothie for Husband Hanway and I on Christmas morning (its our first Christmas at home and I’m super excited)!

I love this recipe as it feels super indulgent and is so filling, but is actually a light, bright, balancing and digestion boosting way to start the day, be it the holidays or any day.

Cellular matrix healing collagen powder is blended with skin smoothing, hunger hormone balancing great fats, and zucchini, apple and flaxseed provide a ton of nutrients and blood sugar balancing, GI loving fibre.

And the blend of gingerbread spices are not just there for holiday flavor - fresh ginger is wonderful for digestion (perfect if you will be eating a heavier meal later), cinnamon is incredible for balancing blood sugar and insulin levels, and nutmeg, clove and allspice lend warming depth to keep this smoothie in season and in line with Ayurvedic principles.

Gingerbread Latte Superfood Smoothie

  • 20g vanilla collagen or hemp/pea/rice protein powder

  • 1/2 apple, chopped

  • 1/4 zucchini, chopped

  • 1 tablespoon almond butter

  • 1 tablespoon ground flaxseed

  • 1 teaspoon fresh grated ginger

  • 1/2 teaspoon ground cinnamon

  • 1/2 teaspoon ground allspice

  • Pinch ground nutmeg

  • Pinch ground cloves

  • 1 serving New Chapter Fermented Maca Booster Powder (optional)

  • 1.5 cups almond milk

    Place all ingredients in a blender and blend until smooth.

Ask Jenny: How Do I Tell If I Have Poor Gut Health?

Hi Jenny, I’m wondering if the symptoms I have experiencing are due to my gut health: I get some gas and bloating when eating certain foods, feel like I can’t think clearly sometimes, and have some breakouts on my forehead that won’t clear. Are they related to each other, and to gut health? - A, Dubai

I’m going to say yes, and yes! Poor gut health has a myriad of symptoms that can sometimes feel unconnected, but all of the issues you mentioned can be related back to poor gut health.

When we talk about an ‘unhealthy gut’ we are really talking about the whole of the GI tract, mainly focussing on the small and large intestines. It is unhealthy when one or more of the following conditions occur:

  • Compromised intestinal permeability, aka Leaky Gut: this is when the walls of our (just one cell thick) GI Tract are damaged and inflamed, meaning food particles and toxins that would usually be filtered out get into the bloodstream, creating systemic inflammation and setting off an immune response

  • Microbiome Imbalance: our microbiome is the population of good and bad bacteria, mold and fungi that live within the mucus membrane that covers the wall of our GI tract. When these become imbalanced - i.e you have more bad than good bacteria, or when you have an overgrowth of bacteria in the small intestine, this can cause health issues ranging from GI distress to brain fog, fatigue, nutrient malabsorption and food cravings.

The range of symptoms that can be attributed to poor gut health are numerous and varied, but the most common include: gas, bloating, stomach cramps, constipation, diarrhea, brain fog, fatigue, weight gain or weight loss, acne, eczema, rosacea, thinning hair, weak nails, irregular periods and food cravings.

These symptoms can also be indicative of thyroid and/or hormonal imbalances, but as poor gut health can often be a cause/ contributor of these imbalances I am always recommend a protocol that heals the the gut first before moving on to other treatments.

My 28 Day Guided Gut Healing Program is designed for those experiencing these symptoms, or for those who want to reboot their health from its foundation. This program is now available to start anytime! For more information visit the link below:

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




Gut Healing: Caring For Your Digestion At the Holidays

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!

As an honorary American I love Thanksgiving and the chance it gives me to spend time with my friends and family, and to let my hair down and enjoy some gluten free, dairy free treats (my mother in law is an amazing cook and so kindly adapts our Thanksgiving menu to accommodate my dietary needs), some much needed couch time, and some delicious wine and cocktails.


However, I used to dread family affairs such as these, as I knew the extra food, sugar, travel and change of routine would cause havoc for my digestive system, and leave me bloated and in pain for a couple of days. But by implementing the strategies below it has been years since I have suffered GI distress like that, and I am so happy to share these tips with you so you too can stay your lightest, brightest self whilst still enjoying all of the fun the holidays have to offer:


Smart Hydration: whilst we should all increase our water intake when consuming foods with sugar, or whilst drinking alcohol, cold water can actually hamper our digestion, and cause cramping. In Ayurveda the strength of our digestion or our ‘Agni’ (digestive fire) is dampened by cold liquids. I never add ice to my drinks (even in the summer), and ensure my drinking water is at least room temperature (or warmer) throughout the winter. I also love to add one serving New Chapter’s Fermented Aloe Booster Powder to my water as it helps boosts our natural detoxification process and is soothing and calming for the digestive system*.

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Boost Your Fibre: my favourite sources of fibre are seasonal veggies, as they contain both soluble and insoluble fiber, essential for efficient elimination and for keeping your microbiome healthy. At the holidays to switch out one of my meals for a warming and nourishing veggie packed soup, and love to include seasonal produce such as squash, kale and celeriac.

Move Your Body: digestion is both a chemical and mechanical progress, and it’s so easy to neglect the second part as usually we just want to snuggle on the couch after a holiday meal! Start a new tradition by heading out for a walk after the main meal - this will aid digestion and promote a healthy insulin response, and means that you get to maximize family time and connection. You can always take a nap on the couch afterwards!

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Eat a Probiotic Rich, Digestion Soothing Breakfast: starting the day with a breakfast that is rich in protein, fibre and probiotics helps set you up for digestive success throughout the day, and ensures your insulin and hunger hormone levels stay steady, keeping your light and energized for some family fun! I love this Fall version of my Gut Healing Bircher Muesli from my 28 Day Guided Gut Healing Program, and I’ve also added New Chapter’s Fermented Aloe Booster Powder to help soothe and calm*.

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Gut Healing Bircher Muesli⠀

  • 1/2 cup grated zucchini⠀

  • 1/2 cup grated apple⠀

  • 2 tablespoons hemp seeds⠀

  • 2 tablespoons coconut flakes ⠀

  • 1 tablespoon mixed chopped nuts⠀

  • 1 tablespoon ground flaxseed⠀

  • 1 tablespoon chia seed

  • 1/2 teaspoon ground cinnamon

  • 1 serving New Chapter’s Fermented Aloe Booster Powder

  • 1 cup coconut yoghurt ⠀

Mix all ingredients well and top with coconut, apple or chopped nuts. ⠀

New Chapter’s Fermented Aloe Booster Powder is USDA Organic, Non-GMO Project Verified, 100% Vegan and Certified Gluten Free. The fermentation process helps to unlock the nutrients to make them easily digestible, more vital and available, and able to nourish at a cellular level. I keep mine on my counter top so I can add easily and quickly to smoothies, yoghurts and both hot and cold beverages, and you can purchase them from Whole Foods, Amazon, or by using the link below:

www.newchapter.com

*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: 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/

Gut Healing: No Bake Lime and Collagen Cookie Bars


There are very few store bought protein bars I can recommend to my clients (too much sugar, fillers, etc), so I wanted to develop a great option to include in my 28 Day Guided Gut Healing Program. ⠀

These No Bake Lime and Collagen Cookie Bars are packed with gut loving ingredients including collagen to boost the health of your intestinal lining and grass fed ghee, a delicious source of butyrate, the fatty acid that feeds the beneficial bacteria of your gut. ⠀

I keep these bars in the freezer and just defrost when needed, and if you are packing school or work lunch boxes they will be perfectly chilled when you eat them! ⠀

No-Bake Lime Cookie Bars With Matcha Coconut Drizzle

For the Cookie Bars:

  • 3 cups shredded coconut

  • 2 tablespoons grass fed ghee

  • 20 grams collagen protein

  • Juice and zest of 2 limes

  • 3 teaspoons vanilla extract

  • 10 drops organic stevia or 1 teaspoon honey

For the Matcha Drizzle:

  • 2 tablespoons coconut butter

  • ½ teaspoon coconut oil

  • ½ teaspoon matcha powder.

Place all ingredients in a food processor and mix until combined. Line a medium sized glass dish with parchment paper, and press the mixture down with the back of a spoon.

Melt the coconut butter and coconut oil gently over a double boiler. Stir in the matcha powder until dissolved and the mixture is an evenly green. Drizzle over the bars, then place in the freezer to set for a minimum of 60 minutes.

We love Thrive Market for all of our pantry staples, including most of the ingredients featured here! To get free shipping and save 25% on your first order use my link below:

http://thrv.me/jennyhanway

This recipe is just one of over 50 original recipes from my 28 Day Guided Gut Healing Program that is currently on sale for Black Friday! Save 40% on our January Program until 11/26 by heading to:

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



Contact: jenny@jenniferhanway.com