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: Light Meals

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!

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.

IMG_5338_Facetune_08-12-2018-15-16-06.jpg

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!

dsc_0766.JPG

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!

422C3210-0014-4DA0-8AF1-F0C8B67FE1DC.JPG


*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.












Eat Clean: Red Cabbage Cups with Seasonal Waldorf Salad

This post is written in partnership with Primal Kitchen Foods, 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!

I’m sure I’m not the only one that actually prefers Thanksgiving leftovers to the main event!

I always try to eat a little lighter the days after Thanksgiving, and these Red Cabbage Cups with Seasonal Waldorf Salad and Primal Kitchen Foods Chipotle Lime Mayo are perfect for an easy to make, low carb, veggie packed lunch dish.

I’ve combined chopped turkey with apples, celery, dill and walnuts for a seasonal twist on this classic salad, and I love how the Primal Kitchen Foods Chipotle Lime Mayo brightens up this dish and gives it a spicy, tangy kick. Tim and I have been fans of Primal Kitchen Foods for years, and especially love their huge range of salad dressings (I love the Green Goddess and Tim loves the Sesame Ginger, and they even have a Vegan Ranch) and mayos (the Chipotle Lime is incredible), as they add variety and flavor to our protein and veggie based meals and help keep us consistent with our clean eating habits.

I avoid most store bought mayos as they usually contain inflammatory oils such as canola or soybean, and surprisingly most have added sugar too. Primal Kitchen Foods uses avocado oil which is one of my favourite plant based oils, it is high in oleic acid, monounsaturated fats and vitamins A, D and E. Even better, they only use organic, cage free eggs, and are non GMO Project Verified.

Primal Kitchen Foods have just launched in Wegmans, and to celebrate I’m giving away an incredible gift box of their products worth $200, and a $100 gift card to Wegmans!

To enter simply head over to my Instagram, like the picture of this dish, make sure you are following me and Primal Kitchen Foods, and comment with your favourite way to use Thanksgiving leftovers! For more entries simply tag your clean eating friends. Use the link below to head to my IG profile.

https://www.instagram.com/jenniferhanway/


Red Cabbage Cups with Seasonal Waldorf Salad and Primal Kitchen Foods Chipotle Lime Mayo

(serves 2)

  • 12oz cooked turkey, roughly chopped

  • 1 apple, diced

  • 4 celery sticks, sliced

  • 1/2 cup walnuts, roughly chopped

  • 2 tablespoons Primal Kitchen Food Chipotle Lime Mayo

  • 1/4 cup dill, finely chopped

  • Squeeze lemon juice

  • Pinch of Himalayan salt and black pepper

  • 4-6 radicchio leaves

Combine the turkey, apple, celery, walnuts, mayo, dill and salt and pepper in a large bowl, and mix throughly, ensuring all ingredients are evenly coated. Spoon into the radicchio leaves and eat!






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/



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!



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: Warm Fall Salad with Tahini Cumin Dressing

Who said salads were just for summer? ⠀

This Warm Fall Salad with Tahini Cumin Dressing from my 28 Day Guided Gut Healing Program is perfect for these transitional weeks: serving the warm squash over the salad leaves help to wilt and soften them, making them easier to break down when we eat them, and the delish Tahini Cumin Dressing provides fat and acidity to help with digestion. ⠀

Serve topped with the last of the summer berries, toasted walnuts for crunch, and my favourite Wildbrine Organic Smoky Kale Kraut for its microbiome boosting benefits and its perfect level of smokiness for a warm salad...⠀

Warm Fall Salad with Tahini Cumin Dressing ⠀

(makes 2 servings)

*For the squash⠀

1 medium butternut squash ⠀
2 tablespoons coconut oil, melted⠀
1 teaspoon cinnamon⠀
1 teaspoon Himalayan salt ⠀

*Tahini Cumin Dressing ⠀

2 tablespoons tahini⠀
2 tablespoons extra virgin olive oil⠀
1 clove garlic, minced⠀
Juice and zest of 1 lemon⠀
1 teaspoon cumin ⠀
Pinch Himalayan salt and black pepper ⠀

*Salad⠀

4 handfuls baby spinach⠀
4 tablespoons @wildbrine Organic Smoky Kale Kraut⠀
¼ cup walnuts, toasted⠀
¼ cup blueberries ⠀

Preheat oven to 400F.⠀

Peel the butternut squash, then chop off the top and bottom. ⠀
Slice from the top into rings until you get to the seeds, then turn the other way and slice vertically. Scoop out the seeds and discard, cube the squash and place in a large bowl.⠀

Melt the coconut oil, then add in the cinnamon and Himalayan salt. Pour this over the cubed squash ensuring all the cubes are covered. ⠀

Place on a baking sheet and leave to roast in the oven for 25-30 minutes, or until soft. ⠀

In a mason jar add all of the dressing ingredient and shake until thoroughly mixed. ⠀

Dress the spinach with the Tahini Cumin Dressing, add in the Smoky Kale Kraut, and top with the warm squash, walnuts and blueberries. Serve with roast chicken or your choice of protein. ⠀

Gut Healing: Bircher Muesli

I first discovered the joys of Bircher Muesli last year whilst running a health retreat in beautiful Saas Fee, Switzerland, but whilst the creamy combo of oats, yoghurt, fruit and nuts is crazy delicious, I wanted to create a lighter, brighter version for my 28 Day Gut Healing Program.

My recipe combines microbiome loving coconut yoghurt with fibre rich zucchini and apple, leaky gut healing collagen, and good fat packed nuts and hemp seeds. Its super satisfying and will keep blood sugar levels and hunger hormones stable for hours. ⠀

Its can also a great meal prep option, and you can make a big batch and keep it in the refrigerator for 3 days. And I mention it tastes great too?

Gut Healing Bircher Muesli⠀

1/2 cup grated zucchini⠀

1/2 cup grated apple⠀

1 scoop collagen powder

2 tablespoons hemp seeds⠀

2 tablespoons coconut flakes ⠀

1 tablespoon mixed chopped nuts⠀

1 tablespoon ground flaxseed⠀

1 cup coconut yoghurt ⠀

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


Gut Healing: Pumpkin Spice Collagen Cookies

These ridiculously good, super easy to make Pumpkin Spice Collagen Cookies have been hands down the most popular recipe from my 28 Day Guided Gut Healing Program. I keep these cookies in the freezer and just defrost for a few hours beforehand. They are also great for packing in lunchboxes as they will stay cool and fresh until eaten.

The 28 Day Guided Gut Healing Program is now available to start at any time! You’ll receive 4 weeks of original recipes (over 56 and counting) meal plans, supplement suggestions and lifestyle strategies designed to heal your gut, eliminate GI distress, lower inflammation and enliven your lightest brightest you!

Pumpkin Spice Collagen Cookies with a Coconut Butter Glaze

(makes 8 cookies)

For the cookies

  • 2 cups pumpkin puree

  • 1 cup almond flour

  • 2 scoops vanilla or unflavored collagen powder

  • ½ cup ground flaxseed

  • ½ cup chopped mixed nuts

  • ¼ cup coconut oil, melted

  • 2 teaspoons vanilla essence

  • 2 teaspoons baking powder

  • 1 1/2 teaspoons pumpkin spice seasoning

  • ¼ teaspoon Himalayan salt

  • 5 drops stevia or 1 teaspoon honey

Preheat oven to 375.

Place all ingredients in a large bowl and mix well. Divide mixture into 8 balls, and press them down gently onto a parchment paper covered baking sheet. Bake in the oven for 25-30 minutes, or until golden brown on the outside but soft in the middle.

For the glaze

  • 3 tablespoons coconut butter

  • 1 tablespoon coconut oil

Melt the coconut butter and oil together in a double boiler until melted. Once the cookies have cooled dip the tops into the mixture, then leave to set in the refrigerator or freezer.


Contact: jenny@jenniferhanway.com