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: Smoothies

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: 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/

Live Well: Mint Chocolate Chip Smoothie Bowl with New Chapter’s Fermented Black Seed Booster 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!

A healthy breakfast that tastes like mint chocolate chip ice cream? Yes please!

Sometimes it’s just the simplest of swaps that make the biggest difference, and I’ve added just a touch of peppermint extract and 1 serving of New Chapter’s Fermented Black Seed Booster Powder to my usual green smoothie recipe for a thick and creamy flavor packed breakfast with added mood, stress and memory support. Who doesn’t want that at the beginning of a long day?

I love anything that will simplify my morning routine, and this Fermented Black Seed Booster Powder lives on my kitchen countertop, ready to be easily added to my morning smoothies or matcha lattes.

It contains a mood boosting blend of Non GMO, USDA Certified Organic Nigella, Lion’s Mane, Turmeric, Aloe, Peppermint, Coriander, Cardamom and Artichoke. Fermenting these amazing herbs with beneficial probiotics ensures the nutrients are easily digestible and available for the body to absorb. As a Holistic Nutritionist and Gut Health Expert I frequently remind my clients you aren’t what you eat, but what you absorb!

Mint Chocolate Chip Smoothie Bowl with New Chapter’s Fermented Black Seed Booster Powder

  • 20g vanilla protein powder (hemp, pea, rice or collagen)

  • 1 serving New Chapter Fermented Black Seed Booster Powder

  • 1 cup organic frozen greens (spinach or kale)

  • ¼ avocado

  • 2 tablespoons chia seeds

  • 1.5 cups plant based milk

  • 3-4 drops peppermint extract

  • 2 tablespoons unsweetened cacao nibs

Place all the ingredients in a blender (except the cacao nibs) and blend until smooth. Top with the cacao nibs and enjoy!




Eat Beautiful: Warm Fig and Vanilla Chia Pudding

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

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

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

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

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

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

Warm Fig and Vanilla Chia Pudding

makes 1 serving

  • 20g vanilla collagen powder

  • 1/2 zucchini, finely grated⠀

  • 1/2 cup chopped fresh figs

  • 2 tablespoons chia seeds⠀

  • 1 tablespoon ground flaxseed

  • 1 tablespoon coconut cream

  • 1/2 teaspoon vanilla essence⠀

  • 1/2 teaspoon ground cinnamon

  • 1 cup almond milk

  • 1 tablespoon chopped walnuts (to top)

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

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

Eat Beautiful: Pumpkin Spice and Everything Nice!

This post is written in partnership with New Chapter Vitamins.

As an adopted New Englander I love everything Fall has to offer: crisp sunny days, apple picking, cute cosy clothes, and of course, pumpkin spice! 

Whilst not a fan of the super sugary and chemical laden pumpkin spice lattes, shakes, and baked goods available at the big chain coffee shops, I do love pumpkin for its amazing health boosting benefits. 

Pumpkin falls pretty high up on my 'Carbohydrate Hierarchy'; that is for a small number of carbs (20g in a cup), it is packed full of fiber and beta carotene (which provides it vibrant color), giving a real beauty boost to your hair, skin and nails. Beta carotene either converts into Vitamin A (Retinol) or acts as an anti inflammatory agent in the body and can be found in vegetables from the Carotenoid family such as carrots, yams, sweet potatoes and squashes. 

Every meal I create always follows the PFF Formula (Protein, Fat, Fibre) to ensure balanced hunger hormones (insulin, leptin and grehlin) and the fat in this smoothie comes from the delicious cashew milk and cashew cream. I do like to rotate my plant based milks as it helps ensure you are getting a wide range of micronutrients in your diet, and can prevent food sensitivities.

Grass fed collagen is my go to protein powder of choice, as it contains amino acids that are wonderful for healing the cellular matrix of both the gut and the skin, and is easily digested and absorbed (remember, we are what we absorb)!

Cauliflower is one of the only white foods I recommend! Don’t let its pale appearance fool you, cauliflower contains the potent oxidant sulforaphane that activates liver enzymes essential for efficient detoxification. Store bought cauliflower rice (always buy organic) has been blanched and then frozen, so is perfect for my gut healthy rule of never eating raw cruciferous veggies.

A true pumpkin spice blend does not contain and blood sugar spiking, fat storing sugars or chemical sweeteners, but instead is a powerhouse blend of insulin lowering cinnamon, anti inflammatory ginger, and warming and digestion boosting nutmeg, allspice and cloves. I make my own pumpkin spice blend at home so I know that it is clean, and then use it in smoothies, lattes and chia puddings.

Maca is my go-to morning energy boosting adaptogen, and this New Chapter’s Fermented Maca Booster Powder has been on my kitchen counter top and in pretty much every smoothie I’ve made since discovering it last year. New Chapter Fermented Booster Powders are fermented with beneficial probiotics and herbs, which makes them easily digestible, and unlocks the phytochemical beta glucan which is wonderful for health.*

Gut Healing Pumpkin Spice Smoothie

  • 1/2 cup pumpkin puree or cooked pumpkin

  • 20g vanilla collagen powder

  • 1.5 cups cashew milk

  • 1 serving New Chapter’s Fermented Maca Booster Powder

  • 1 cup frozen cauliflower rice

  • 2 tablespoons cashew cream (soak cashews overnight, drain and blend with a little water)

  • 1/2 teaspoon vanilla essence

  • 1/2 teaspoon pumpkin spice blend

Place all the ingredients in the blender and been until smooth. Top with your favourite toppings and enjoy!

This recipe (and over 50 others) comes from my 28 Day Guided Gut Healing Program - you can join us anytime and enliven your lightest, brightest you here:

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

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Gut Healing: Apple Pie Smoothie

I've taken my favourite Apple Pie Smoothie Recipe and given it a Gut Healing makeover!

This recipe was born out last year from the annual apple picking trip Husband Hanway and I take every October as part of my birthday celebrations! The weather was perfect, and it was wonderful to get out in the fall sunshine and pick our own food (and eat it straight from the tree).  However, there are only so many apples two people can eat, and we both had a hankering for an apple pie!

Apples are the fruit I recommend most often to my clients, they are high in anti aging and skin protecting antioxidants, and are a great source of pectin, a fiber that helps improve gut health and that can lower cholesterol levels.

Cinnamon is proven to help stabilize blood sugar levels, and it gives this smoothie warmth and depth of flavor.

My tip: turn this into a smoothie bowl by adding less almond milk, and toasting some coconut flakes and chopped nuts for a crunchy topping...

Gut Healing Apple Pie Smoothie

  • 20g vanilla or unflavored collagen powder

  • 1.5 cups almond milk

  • ½ cup apple, chopped

  • 1 packet unflavored GoLive probiotics

  • 1 tablespoon almond butter

  • 1 teaspoon vanilla essence

  • ½ teaspoon cinnamon

Place all ingredients in a blender until smooth.

Eat Beautiful: Blueberry and Lavender Cashew Cream Smoothie Bowl

Yesterday we celebrated chocolate, today we celebrate another skin loving superfood for #NationalBlueberryDay! ⠀

Blueberries are one of my favourite fruits, a real 'bang for your buck' option. They are low in sugar, and packed with antioxidants and polyphenols that lower inflammation, improve eyesight and increase cognitive function. They are also a true #BeautyFood- containing high levels of carotenoids that convert to retinol in the body. ⠀

When they are in seasonal I love to eat a handful (or two) of these purple powerhouses a day - in a smoothie, in a salad, or simply straight up.⠀

Here is a fresh twist on a Blueberry Superfood Smoothie - I've used soaked cashews to add a rich thickness to the smoothie, and the use of fresh lavender makes it taste like summer in a glass! ⠀

Blueberry Lavender Cashew Cream

  • 1 cup blueberries, fresh or frozen ⠀

  • 1 scoop vanilla plant-based (pea, rice or hemp) protein powder⠀

  • 1 scoop collagen powder - Bare Bones Grass Fed Collagen Peptides are my favourite - use code 'JHCOLLAGEN for a 15% discount and free shipping

  • 1 cup cauliflower rice, fresh or frozen ⠀

  • 1/2 cup cashews, soaked overnight ⠀

  • 1.5 cups coconut milk

  • 1 teaspoon chia seeds ⠀

  • 1/2 teaspoon fresh lavender ⠀⠀

 

Place all ingredients in a blender and blend until smooth. ⠀

 

 

Superfood Smoothie: Blueberry, Coconut and Cauliflower Smoothie Bowl

Merry and Bright!

It's a White Christmas here today, and I'm channelling the season with this delicious Blueberry, Coconut and Cauliflower Smoothie Bowl!

Even on holidays and special occasions I try to start the day with a #SuperfoodSmoothie - it means that I am getting a blood sugar and hunger hormone stabilizing blend of protein, fibre and fats, meaning I am less likely to overeat throughout the day and ensures I reach my PRIME Principle of 8-9 servings of veggies and fruits a day.

Keeping my healthy habits over the holidays never feels like deprivation to me - in fact when I feel light and energized I enjoy myself even more, and means I can be present for my family and friends at this special time of the year. That's not to say I don't indulge, but my focus is always on quality, not quantity (I'm especially looking forward to roast beef, organic red wine and dark chocolate later), and my non-food related habits (exercise, meditation, journaling) are the same, every single day!

Blueberry, Coconut and Cauliflower Smoothie

  • 2 Scoops Vital Proteins Collagen Powder or 1/4 cup Navitas Organics Hemp Seeds (for my vegans)

  • 1 tablespoon Artisana Organics Coconut Buttler

  • 1/2 cup frozen blueberries

  • 1/2 cup frozen cauliflower rice

  • 1.5 cups coconut milk

Blend until smooth, then sprinkle on festive toppings!

If you like this recipe then you will love my Bone Broth Cacao Superfood Smoothie! 

Gut Healing: Bone Broth Cacao smoothie

When I find a new Superfood Smoothie recipe I love I tend to make it everyday, and this one inspired by the amazing @the_wellth is no exception! ⠀

I played with the recipe until I could make a lower carb version, and this is it, rich, creamy, deliciously chocolatey and a gut health lovers dream. Bone Broth has so many health boosting benefits (I swear it is actually magic), including providing amino acids that are difficult to get from our modernized diets including proline, lysine, arginine and glutamine, improving the health of skin, hair and connective tissue, improving gut and digestive health, and helping with liver function and detoxification. My absolute favorite (and I've tried them all) is from Bare Bones Broth and we have a bi-monthly subscription to their broths. ⠀

I swear by having at least 1 cup of bone broth a day, and do this by adding to soups, smoothies, or sipping on in place of tea. ⠀

  • 20 grams collagen powder
( we love Bare Bones Broth)

  • 1 cup chilled chicken bone broth (yup, Bare Bones Broth)

  • 1⁄2 cup canned coconut milk


  • 1⁄2 cup frozen cauliflower


  • 1⁄4 avocado

  • 1 tablespoon cacao powder


  • 1 tablespoon ground flaxseed


  • 1 teaspoon vanilla essence


  • 1⁄2 teaspoon cinnamon

Blend until smooth and feel amazing! 

Gut Healing: Gut Friendly Sweet Potato Smoothie

Sweet potatoes are well know for their health benefits: they are rich in the anti oxidant beta carotene (which converts to Vitamin A in the body), essential for great hair, skin, nail and bone health, packed full of Vitamin B6 (a great energy booster), and full of Vitamin C, a must at this time of year as our immune systems lower due to cold temperatures and decreased daylight. 

However sweet potatoes can be wonderful for our gut health too, if we prepare them in the right way. By cooking and cooling them (in this case freezing) we create something called 'resistance starch'. You can think of resistance starch as a superfood for your gut bacteria - we don't digest it but the colony of good bacteria in our large intestine does! Not only does it feed the good bacteria in this part of the digestive tract, when digested in this way a short chain fatty acid (SFCA) called Butyrate is produced, which in turn feeds the good bacteria in our colons. 

Eating Resistance Starch can have a number of other benefits too, it can improve insulin sensitivity, lower the GI of a food, reduce appetite, and reduce inflammation in our digestive tracts. 

Other great sources of resistant starch include TigerNuts (one of my faves), grains, seeds and legumes, green bananas, and can be produced in foods such as potatoes and rice by cooking and cooling them (but not re-heating). 

For maximum benefits (and especially if you eat currently eat a diet that is low in fiber) add a little resistant starch in to your diet day by day, to give your GI tract time to get accustomed to the new food source. Eventually you can aim for 15-50 grams a day (two to four tablespoons), but tolerance will vary from person to person, so take it slow and steady! 

One of my favorite sources of resistance starch is frozen sweet potato, as it so economical and easy to prepare. These sweet potatoes were cooked in the slow cooker (around 5 hours on high), then cooled, peeled and frozen. The longer you leave them in the freezer the more resistant starch they will have (up to a month) but you will see benefits even from just freezing them overnight. 

Frozen sweet potatoes make a great addition to a Superfood Smoothie, and I've made the recipe below for both Husband Hanway and I the last three days in a row because its just so good! 

Sweet Potato Smoothie

  • 1 scoop vanilla collagen powder

  • 1/3 cup frozen sweet potato

  • 1 teaspoon almond butter

  • 1.5 cups almond milk

  • 1/2 teaspoon cinnamon

Place all ingredients in a blender and blend until smoothie. Top with crushed pecans or hemp seeds. 

If you like this recipe you will love my Apple Pie Smoothie - check it out here! 

 

Contact: jenny@jenniferhanway.com