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: Main Meals

Meatfree Monday: Baked Falafel with Yoghurt Tahini Dipping Sauce

I LOVE falafel, but it’s hard to find #jennyapproved stop bought options, so I as part of my 8 Week Fat Loss Program I developed this Baked Herby Falafel Recipe that uses only clean, nutritious ingredients (obvs), and skips the fat heavy frying process to bake in the oven.

I’ve also packed these guys with a ton of fresh herbs to up the nutrient and flavor content, and used digestion boosting flaxseed as the binder. The result? A light, bright, fibre and nutrient packed falafel that is great as part of a salad, in a veggie wrap, or even as a mini meal in the afternoons.

And I highly recommend making the zinc rich, probiotic Yoghurt Tahini Dipping Sauce to accompany them!

(all of the dry ingredients in this recipe were bought from my fave - Thrive Market. Click here to save 25% on your first order)

For the Baked Herby Falafel

  • 1 can (15oz) chickpeas, drained and rinsed

  • ¾ cup fresh parsley

  • ¾ cup fresh cilantro

  • 1 tablespoon ground flaxseed

  • 1 tablespoon olive oil

  • 1 teaspoon cumin

  • 1 teaspoon onion powder

  • ½ teaspoon ground coriander

  • ½ teaspoon Himalyan salt

  • ¼ teaspoon black pepper

Place all ingredients in a blender and blend until all the ingredients are broken down and start to combine. Shape the mixture into patties approx 2” round and 1⁄2” thick (will make 6-7 falafels). Cover and place in the refrigerator to chill for a minimum of 20 minutes.

Preheat the oven to 375 degrees. Line a baking sheet with parchment paper, and oil lightly. Place the falafel on the baking sheet and bake for 20 minutes or until firm and crispy.

For the Yoghurt Tahini Dipping Sauce

  • ½ cup plain coconut yoghurt

  • 2 tablespoons tahini

  • Pinch Himalayan salt and black pepper

  • Juice and zest of 1 lemon

Place all ingredients in a blender and blend until combined.


Jenny’s tip: I love to serve these falafels on a bed of cauliflower rice and chopped tomatoes, drizzled with the Yoghurt Tahini Dipping Sauce!

This recipe is from my 8 Week Lean and Clean Program, my new in-person or online program that uses science based methods to help you balance hunger hormones, burn stored body fat and boost your metabolism, whilst getting support and accountability from me throughout the program. For more information head to:

https://www.jenniferhanway.com/leanandcleanprogram


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

Get Your Great Fats With New Chapter’s Wholemega Whole Fish Oil

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!

 Good fats? Consider these great fats! 

We need omega fatty acids on a cellular level for optimal health and wellbeing. Every cell in our body has a lipid bilayer, which is a cellular membrane containing everything the cell needs for nutrient and energy transfer and for communication. To keep the integrity of the structure of the cell wall we need a balance of fats in our body, including Omega’s 3, 6, 7 and 9. 

These great fats are also needed for brain health, nerve health, joint health, eye health, mood and cognitive function, and cardiovascular health. High levels of omega 3 fats in tissue has even been shown to help against environmental free radical exposure. Omegas are also a huge part of the body’s inflammatory response and work as signalling molecules to ensure a balanced inflammatory response. Inflammation is the root cause of most chronic disease, and we should all be prioritizing inflammation modulating foods, supplements and lifestyle behaviours as one of the keys to optimum health. 

 Omega’s 3 and 6 are what we all know as Essential Fatty Acids, or EFA’s, meaning that they are not made directly by the body. We need to be consuming them in our diet to ensure adequate amounts for all the numerous metabolic processes they are needed for. Great food sources of essential fatty acids include oily fish, chia seeds, flax seeds, avocados and leafy greens. 

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When we eat plant based foods with Omega 6 and Omega 3 fatty acids by consuming them in the forms of Linoleic Acid and Alpha Linolenic acid. To convert these into EPA and DHA, which are the most beneficial forms of Omegas for health, our body has to go through a complicated and rather inefficient enzymatic process which can use up valuable micronutrients. 

Further down this enzymatic chain, EFA’s can be converted to eicosanoids, which are a vital part of our immune and inflammation response.

 Even when we consume Omega 6 and Omega 3 rich foods (such as oily fish like salmon and mackerel) we would need to be eating them at least 3 times a week for levels beneficial for health, which is something I know neither my clients nor I do on a regular basis! 

 I recommend that all my clients take a daily fish oil supplement such as New Chapter’s Wholemega Whole Fish Oil as I know it will support their health goals. When we supplement with a good quality fish oil, such as Wholemega Whole Fish Oil, we are getting the EPA, DHA and other Omega 3’s, 5’s, 7’s and 9’s in their fully converted state, meaning we do not need to use precious enzymes and other co-factors such as vitamins and minerals (which may be needed elsewhere in the body) to convert them to their most effective form. When taken daily, a week of Wholemega actually provides Omegas equivalent to 3 servings of wild salmon, which is right on target with recommendations. 

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New Chapter’s Wholemega Whole Fish Oil comes from 100% wild caught Alaskan Salmon and includes 17 omega fatty acids (including Omega-3s EPA and DHA, and Omega 9s which most people do not consume enough of in their diets), Vitamin D3, and Astaxanthin, an antioxidant. What I particularly love about Wholemega is that it’s 100% sustainably caught Wild Alaskan Salmon oil, so I know that it’s an ocean-friendly choice as well as a healthy one. 

And whilst I highly recommend supplementing with New Chapter’s Wholemega Whole Fish Oil to ensure optimum levels of essential fatty acids, we can still benefit our health and vitality by doing double duty and adding great fat boosting and inflammation modulation foods to our diet! And even better, they can taste delicious too! 

Wild Alaskan Salmon Salad with New Chapter Fermented Turmeric Tahini Probiotic Dressing 

For the salad:

·      1 fillet wild Alaskan salmon, grilled

·      2 cups leafy greens 

·      1 cup finely sliced beets

·      1 cup pickled carrots

·      ½ cup toasted pumpkin seeds 

 

For the dressing:

 ·      1 serving New Chapter Fermented Turmeric Booster Powder

·      2 tablespoons unsweetened coconut yoghurt

·      Juice of half a lemon

·      Pinch Himalayan salt

·      Pinch black pepper 

Place all dressing ingredients in a mason jar and shake well. Place all salad ingredients in a large bowl and dress, ensuring all ingredients are coated thoroughly. 

 

References:  

https://www.sciencedirect.com/science/article/pii/S0889159118302204

https://www.sciencedirect.com/science/article/pii/S0952327816302137

https://www.sciencedirect.com/science/article/pii/S221295881730157X

https://www.sciencedirect.com/science/article/pii/S0165032717320141




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/




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!

Gut Healing: Hearty Cacao Bone Broth Chili

This Hearty Cacao Chili is perfect as the temperatures drop and we find ourselves wanting a filling, delicious warm meal that will nourish mind body and soul! 

'We are what we eat, eats...'

I eat grass fed beef once or twice a week - I love the iron rich, energy boost it gives me when I eat it in small qualities. However I always ensure it is grass fed for optimum nutritional value. The nutritional value of grass fed beef is completely different from grain fed beef, grain fed meat can have only up to a quarter of Vitamin E of grass fed, one eighth of beta-carotene and only one third of omega 3 fatty acids. 

The fat profile of grass fed versus grain fed beef is one of the most important nutritional constituents: when we eat a diet too high in Omega 6's and too low in Omega 3's it can cause inflammation in the body. The typical western diet can be 11:1 to 30:1 in favour of the pro-inflammatory Omega 6, so anything we can do to help balance this ration is extremely favourable to our health. Beef from cows that eat grass as opposed to those who are fed grain has an Omega 3 content enhanced by 60 percent. 

Grass fed beef is more expensive than grain fed so thinking quality rather than quantity when it comes to beef is super important. One of the things I love about this chili recipe is that the amount of veggies equal the amount of meat, so not only are you getting an extra nutritional boost from them, you are also making the meat stretch a lot further than if you were to eat it on its own. 

We always buy our Grass Fed, Grass Finished beef from Butcher Box - use the link below for a $15 discount, free shipping and free bacon for life!

Butcher Box x Jennifer Hanway

A lot of good chili recipes call for dark chocolate (yum), but in this recipe I switch it out for its superfood cousin, cacao. Cacao has a higher amount of antioxidants than any other food known to man, is rich in the essential nutrient magnesium (needed for over 300 processes in the body), and helps raise our feel good hormones serotonin and dopamine. Talk about a win win win! 

Chili is perfect for Meal Prep Sunday as it keeps really well in both the fridge or the freezer, and the longer you keep it the more the flavor deepens. Using the slow cooker means you can make it on a Sunday evening, leave to cook overnight and have meals for the rest of the week (we have even been know to have it for breakfast on a Monday morning)...

Hearty Cacao Bone Broth Chili

  • 2lbs grass fed ground beef

  • 2 cans organic chopped tomatoes (ensure cans are BPA free)

  • 1 cup Bare Bones Broth (chicken or beef)

  • 2 teaspoons organic tomato puree

  • 1 white onion

  • 3 large zucchini

  • 1 red pepper

  • 2 cloves garlic

  • 2 teaspoons chili powder

  • 2 teaspoons smoked paprika

  • 2 teaspoons cumin

  • 2 teaspoons cacao powder

  • 2 teaspoons onion powder

  • 2 teaspoons dried oregano

  • 2 teaspoons Himalayan salt

  • 2 teaspoons cracked black pepper

  • 1 tablespoon ghee

Melt the ghee in a large pan. Dice onion, zucchini and red pepper, and saute in the oil until slightly soft.

Place in the slow cooker / Instant Pot.

In the same pan brown the beef, draining off any excess fat before placing in the slow cooker.

Add all of the other ingredients to the slow cooker, stir really well and leave to cook for 4 hours on high, or overnight for 7-8 hours. Alternatively place in your Instant Pot for 30 minutes on manual.

Before serving tear up some fresh leafy greens (kale, spinach, chard) and stir through warm chili so the leaves wilt a little.


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. ⠀

Fat Loss: Alkalizing Creamy Green Soup

This Alkalizing Creamy Green Soup is perfect for when you need a boost of alkalizing, nutrient rich greens, but can’t face another salad! I usually make a big batch and keep some in the fridge or freezer for time-tight meal times, and I love to add roast chicken for an easy throw and go meal.

Its super healing for the gut and wonderfully alkalizing for the body, and one of the top recipe choices for my Gut Healing, Beautiful Skin From Within and Fat Loss clients. Its a powerhouse of my favourite cleansing, detoxifying, antioxidant and phytonutrient rich veggies, combined with skin and gut loving ghee and bone broth.

Makes 2 servings

  • 3 shallots


  • 1 clove garlic


  • Juice and zest of 1 lemon


  • 1 cup broccoli
, chopped

  • 1 cup fennel, finely chopped

  • 2  cups kale, chopped

  • 2 cups bone broth

  • ½ avocado

  • 1 teaspoon of Himalayan salt


  • 1 teaspoon black pepper


  • 1 tablespoon pumpkin seeds, toasted

  • 1 tablespoon ghee

  • 1 teaspoon EVOO / Extra Virgin Olive Oil

In a large pan saute the shallots, garlic and fennel in the ghee for 2 minutes.
 Add the bone broth, broccoli, lemon juice, lemon zest, salt and pepper and leave to cook for 4 minutes.

Take off the heat and then add the avocado and spinach, letting the heat wilt the spinach for a couple of minutes. Blend all ingredients together until smooth and top with the pumpkin seeds and EVOO.

My 28 Day Guided Gut Healing Program starts again in January! You’ll receive 4 weeks of recipes, meal plans, supplement suggestions and lifestyle strategies designed to heal your gut, eliminate GI distress, lower inflammation and enliven your lightest brightest you!

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

Gut Healing: Chicken Thighs with Kale, Lemon and Capers

This super easy one pan recipe from my 28 Day Guided Gut Healing Program is one of my favourites - its perfect for busy week nights when you need something quick and simple, but that still feels hearty and nourishing.

We love to use skinless, boneless chicken thighs as a budget friendly option for easy week night dinners, and Butcher Box is our top choice for humanely raised, pasture raised chicken.

Chicken Thighs With Kale, Lemon and Capers

Makes 4 servings

  • 8 boneless, skinless chicken thighs

  • 1 bunch kale, roughly chopped

  • 1 tablespoon coconut oil

  • 1 teaspoon Himalayan salt

  • 1 teaspoon black pepper

  • Juice and zest of 1 lemon

  • 1 lemon, cut into wedges

  • ½ cup chicken bone broth

  • 2 tablespoons capers

  • 1 lemon, cut into wedges

  • 2 tablespoons fresh thyme, with more to garnish

Preheat the oven to 385F.

Melt the coconut oil, and add the salt, pepper, thyme, lemon juice and lemon zest.

Place the chicken thighs in a cast iron skillet, and pour over the coconut oil and seasonings.

Add the kale and lemon wedges, pour over the bone broth, and add the capers.

Bake in the oven for 25-30 minutes or until the chicken is cooked.

Garnish with a little more fresh thyme and black pepper.

My 28 Day Guided Gut Healing Program will start up again soon! You’ll receive 4 weeks of recipes, meal plans, supplement suggestions and lifestyle strategies designed to heal your gut, eliminate GI distress, lower inflammation and enliven your lightest brightest you!

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


Gut Healing: Coffee Roasted Butternut Squash Soup

I’m not sure if this recipe technically means I’ve broken my coffee detox, but it is one of my favourite Fall recipes, and I’m determined to celebrate every day of this incredible season.

The recipe comes courtesy of my Bare Bones Broth family, and is just one of over fifty anti-inflammatory, nutrient dense recipes included in my 28 Day Guided Gut Healing Program .

I always make a double batch of this soup and keep some in the freezer for when I need an quick easy meal in a hurry (I add roast chicken to up the protein if having it as main meal), and its perfect for those chilly New England evenings (that are just round the corner)!

This recipe is packed full of both gut healing and skin loving ingredients: bone broth and ghee are both phenomenal for gut health, and butternut squash is packed full of skin smoothing and healing Vitamin A.

Coffee Roasted Butternut Squash Soup

  • 1 butternut squash, peeled, seeds removed and roughly chopped

  • ¼ cup ghee

  • ¼ cup finely ground organic coffee

  • ½ onion, diced

  • 1 large carrot, diced

  • 1 stalk celery, diced

  • 1 teaspoon Himalayan salt

  • 3 cloves garlic, unpeeled

  • 1 tablespoon fresh sage, chopped

  • 1 teaspoon raw honey (optional)

  • ¼ teaspoon cinnamon

  • 4 cups Bare Bones Broth (chicken or beef)

Preheat oven to 350 F.

Melt ⅛ cup ghee, then stir in the coffee. Spread the squash out on a baking sheet, then pour over the ghee and coffee mixture, ensuring the squash is evenly coated. Place the unpeeled garlic cloves in a separate dish, and roast both in the oven for 20 minutes, or until the squash is soft.

Heat the remaining ghee in a large pot over a medium heat, and add the onions, celery, carrot and salt and sweat for 10 minutes, stirring occasionally. Add the sage, honey and cinnamon, and cook for a further 10 minutes.

Remove the squash and the garlic from the oven, peel the garlic and add everything to the large pot. Add in the bone broth, and bring to the boil. Simmer for 5 minutes, then transfer to a blender. Top with fresh sage and a drizzle of EVOO.

Contact: jenny@jenniferhanway.com