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4U health hub healthy recipes image of salmon and asparagus dinner with pink colour overla

SIMPLE HEALTHY
RECIPES

Health Hub | Healthy Recipes

ALL OUR HEALTHY EATING RECIPES IN ONE PLACE!

Skipping meals or eating too much sugar disrupts your blood sugar levels which causes surges and crashes in your energy levels and hormones.

To keep your blood sugars stable throughout the day, make sure each meal you eat includes all 3 macronutrients (Protein, Fat & Carbs) in the correct ratios.

That's why 4U Pilates & Wellbeing has put together a selection of simple yet tasty recipes to inspire you at every meal. PLUS Check out our PFC chart for more info!

4U Pilates & Wellbeing's blood sugar chart showing what happens when you allow blood sugars to peak and trough

DOWNLOAD PFC FOOD SHEET

lady surrounded by healthy fruit and veg raising weights

Snack

Breakfast

Breakfast recipes

High Protein Breakfast Porridge

High Protein Breakfast Porridge

High Protein Breakfast Porridge

Porridge is one of the easiest and most nutritious breakfasts that you can have. A warming bowl of this protein porridge will provide you...

Dec 2, 20211 min read

Papaya and Goji Berry Muesli Recipe

Papaya and Goji Berry Muesli Recipe

Papaya and Goji Berry Muesli Recipe

Papaya and other orange fruit are full of lung-friendly antioxidants, most notably vitamin C. Vitamin C is well known for fighting...

Nov 1, 20211 min read

Mango, Yoghurt & Chia Seeds Breakfast Bowl Recipe

Mango, Yoghurt & Chia Seeds Breakfast Bowl Recipe

Mango, Yoghurt & Chia Seeds Breakfast Bowl Recipe

This high protein breakfast packed with mango, banana and chia seeds is a good source of vitamin B, and helps to support the stomach....

Oct 4, 20211 min read

High Protein Berry & Almond Smoothie Recipe

High Protein Berry & Almond Smoothie Recipe

High Protein Berry & Almond Smoothie Recipe

This mixed berry and avocado smoothie supports the immune system, helps to repair and keep the skin soft and supple. A great way to start...

Sep 6, 20211 min read

Egg, Pepper & Spinach Breakfast Recipe

Egg, Pepper & Spinach Breakfast Recipe

Egg, Pepper & Spinach Breakfast Recipe

Eggs provide a good boost of protein. Adding some spinach, peppers and sweet potatoes makes for a really nutritious breakfast and helps...

Aug 2, 20211 min read

Cinnamon, Almond & Apple Oat Breakfast Bowl Recipe

Cinnamon, Almond & Apple Oat Breakfast Bowl Recipe

Cinnamon, Almond & Apple Oat Breakfast Bowl Recipe

Another of our delicious overnight breakfast bowls. Simply soak the oats in the coconut cream, almonds and honey. (Soaking aids...

Jul 5, 20211 min read

Overnight Oat Berry Almond Breakfast Bowl

Overnight Oat Berry Almond Breakfast Bowl

Overnight Oat Berry Almond Breakfast Bowl

Start your day by preparing your breakfast bowl the night before! Soak your oats with the coconut cream, almonds and honey. (Soaking aids...

Jun 7, 20211 min read

Blueberry and Avocado Breakfast Bowl or Smoothie

Blueberry and Avocado Breakfast Bowl or Smoothie

Blueberry and Avocado Breakfast Bowl or Smoothie

Start your day with a nutritious and simple breakfast smoothie bowl, containing avocado - a healthy fat that supports brain function. The...

May 3, 20211 min read

Spinach, egg and avocado on toast

Spinach, egg and avocado on toast

Spinach, egg and avocado on toast

Our Spinach, egg and avocado on toast breakfast recipe is packed with Vitamin C, healthy fats, protein, iron and will get your metabolism...

Apr 5, 20211 min read

Citrus Breakfast Bowl

Citrus Breakfast Bowl

Citrus Breakfast Bowl

This is a great way to start the day a boost to the immune system. Citrus fruits are a good source of vitamin C. Grapefruit is also...

Mar 1, 20211 min read

Super Hydrating Melon Smoothie Recipe

Super Hydrating Melon Smoothie Recipe

Super Hydrating Melon Smoothie Recipe

This super smoothie contains Cantaloupe, with 90% water content it is great for hydrating. Simple to make, this breakfast smoothie is...

Feb 15, 20211 min read

High Protein Breakfast Yoghurt

High Protein Breakfast Yoghurt

High Protein Breakfast Yoghurt

Plain yoghurt is naturally high in protein, and this recipe makes the most of a few key ingredients to provide a well-rounded start to...

Jan 11, 20211 min read

Maple Pecan Quinoa Breakfast Bowl

Maple Pecan Quinoa Breakfast Bowl

Maple Pecan Quinoa Breakfast Bowl

Wake up to a delicious and nutritious bowl of oats and grains that provide a fibre-filled start to the day. This maple pecan quinoa...

Jan 4, 20211 min read

Snack recipes

Chicken (or Turkey!) with Cherry Tomatoes & Mini Peppers Recipe

Chicken (or Turkey!) with Cherry Tomatoes & Mini Peppers Recipe

Chicken (or Turkey!) with Cherry Tomatoes & Mini Peppers Recipe

For a savoury, high-protein snack, try this simple assortment of sweet salad bites and chicken breast (or left over turkey!). This snack...

Dec 27, 20211 min read

Cacao Peanut & Date Slice Recipe

Cacao Peanut & Date Slice Recipe

Cacao Peanut & Date Slice Recipe

This is another great snack to take with you on a walk, hike, or during your work day. The nutritious ingredients included are...

Nov 22, 20211 min read

Pineapple & Papaya Smoothie Recipe

Pineapple & Papaya Smoothie Recipe

Pineapple & Papaya Smoothie Recipe

B vitamins are important for their ability to improve cardiac function, which ultimately improves the heart’s ability to circulate blood...

Oct 25, 20211 min read

Lemon Cake Energy Balls Recipe

Lemon Cake Energy Balls Recipe

Lemon Cake Energy Balls Recipe

This is a great snack to take with you on a walk, hike, or during your work day. The nutritious ingredients included are...

Sep 27, 20211 min read

Avocado & Almond Chocolate Mousse Cake Recipe

Avocado & Almond Chocolate Mousse Cake Recipe

Avocado & Almond Chocolate Mousse Cake Recipe

A super tasty snack for those of you looking for a sweet treat that has no flour. This avocado and almond mousse cake recipe is packed...

Aug 23, 20211 min read

Wholewheat Banana Blueberry Muffins

Wholewheat Banana Blueberry Muffins

Wholewheat Banana Blueberry Muffins

These muffins are a delicious snack, and a great way to top up your fibre and fruit intake! Made with store-cupboard ingredients, and...

Jul 26, 20211 min read

Oaty energy snack bar

Oaty energy snack bar

Oaty energy snack bar

This is a great choice to take with you on a walk, hike, or during your work day. These power balls make for a nutritious, sweet treat...

Jun 28, 20211 min read

Bombay Mix Snack Bowl

Bombay Mix Snack Bowl

Bombay Mix Snack Bowl

The Bombay Mix snack bowl contains: omega3 oils to aid cholesterol levels and brain health; and manganese to protect cells from damage,...

May 24, 20211 min read

Mediterranean Snack Box

Mediterranean Snack Box

Mediterranean Snack Box

A mezze style snack box to dip into at any time. Maintain and support your bone density and strength with olives. Cucumber, mozzarella...

Apr 28, 20211 min read

Chia, Blueberry and Avocado Smoothie

Chia, Blueberry and Avocado Smoothie

Chia, Blueberry and Avocado Smoothie

This week's recipe for our chia, blueberries & avocado smoothie is packed with chia seeds that contain fibre, minerals and antioxidants...

Mar 29, 20211 min read

Nutty Snack Bag Recipe

Nutty Snack Bag Recipe

Nutty Snack Bag Recipe

Give your Zinc a boost with this Nutty Snack bag recipe! Nuts are a great source of zinc especially pecan, cashew, pumpkin, squash and...

Mar 22, 20211 min read

Pomegranate & Coconut Bites Recipe

Pomegranate & Coconut Bites Recipe

Pomegranate & Coconut Bites Recipe

This is a great snack to have to boost energy levels, with pomegranate to support blood flow and bring oxygen to the muscles. The walnuts...

Feb 22, 20211 min read

High Protein Berry & Almond Smoothie

High Protein Berry & Almond Smoothie

High Protein Berry & Almond Smoothie

This smoothie is great as an afternoon pick-me-up, or to be drunk after working out. It is designed to lower blood pressure, cholesterol,...

Jan 18, 20211 min read

Lunch

Lunch recipes

Vegetable Broth Soup Recipe

Vegetable Broth Soup Recipe

Vegetable Broth Soup Recipe

This nutritious homemade vegetable soup is quick to make, and easy to store (up to 1 week in the fridge, or 6 months in the freezer)....

Dec 13, 20211 min read

Mackerel & Super Salad Recipe

Mackerel & Super Salad Recipe

Mackerel & Super Salad Recipe

This is when salad gets serious! Fuel up on this omega-rich super salad with high-protein mackerel and avocado. This recipe is designed...

Nov 8, 20211 min read

Spinach and Almond Soup Recipe

Spinach and Almond Soup Recipe

Spinach and Almond Soup Recipe

This nutritious homemade soup with spinach and almonds is a rich source of omega oils, flavonoids, anti-oxidants, vitamins and minerals...

Oct 11, 20211 min read

Crustless Quiche & Leaf Salad Recipe

Crustless Quiche & Leaf Salad Recipe

Crustless Quiche & Leaf Salad Recipe

This fluffy, filling crustless quiche combines a protein-rich dish with an 'end-of-summer' salad of veggies and leaves, topped with a...

Sep 13, 20211 min read

Spinach, Basil, Pepper and Egg Lunch Recipe

Spinach, Basil, Pepper and Egg Lunch Recipe

Spinach, Basil, Pepper and Egg Lunch Recipe

This hearty salad recipe combines basil and pepper with spinach for a nutritious lunch. Sweet potatoes are a rich source of fibre as well...

Aug 9, 20211 min read

Roasted Vegetables with Egg Dinner Recipe

Roasted Vegetables with Egg Dinner Recipe

Roasted Vegetables with Egg Dinner Recipe

Roasting your vegetables adds a depth of flavour and whilst they are roasting in the oven you can use the cooking time to do something...

Jul 19, 20211 min read

Egg, beetroot & avocado salad lunch recipe

Egg, beetroot & avocado salad lunch recipe

Egg, beetroot & avocado salad lunch recipe

This egg, beetroot and avocado salad has protein to support growth and repair. Beetroot is good for improved blood flow, increased...

Jul 12, 20211 min read

Ham, Cheese, Kale and Red Pepper Wrap

Ham, Cheese, Kale and Red Pepper Wrap

Ham, Cheese, Kale and Red Pepper Wrap

This ham wrap is packed with selenium to support the immune system and phosphorous to help regulate the heartbeat and muscle...

Jun 14, 20211 min read

Chicken, apple, walnut & cranberry salad

Chicken, apple, walnut & cranberry salad

Chicken, apple, walnut & cranberry salad

Chicken is a great source of protein and when mixed with walnuts and berries support good brain function. A good source of antioxidants...

May 10, 20211 min read

Chicken Salad with beetroot, feta & olives

Chicken Salad with beetroot, feta & olives

Chicken Salad with beetroot, feta & olives

This chicken salad with olives and beetroot has protein to support growth and repair, beetroot for improved blood flow, increased...

Apr 12, 20211 min read

Moroccan Salad

Moroccan Salad

Moroccan Salad

This week we have a tasty wheat free alternative to your lunchtime sandwich, our Moroccan Salad Bowl. With chilli powder, cumin and sweet...

Mar 8, 20211 min read

Spiced Lentil & Butternut Soup

Spiced Lentil & Butternut Soup

Spiced Lentil & Butternut Soup

This nutritious homemade soup with butternut a rich source of vitamins and minerals including magnesium. Aiding inflammation with chilli...

Feb 1, 20211 min read

Dinner recipes

Salmon and Tiger Prawn StirFry

Salmon and Tiger Prawn StirFry

Salmon and Tiger Prawn StirFry

Packed with protein, this prawn and salmon dish provides a rich source of iron and vitamin B6 to help boost red blood cells & support the...

Dec 19, 20211 min read

Pan-Fried Salmon, Pomegranate with Pak Choi & Spinach Recipe

Pan-Fried Salmon, Pomegranate with Pak Choi & Spinach Recipe

Pan-Fried Salmon, Pomegranate with Pak Choi & Spinach Recipe

This quick and easy dish combines fresh flavours with a variety of healthy ingredients. It is designed to improve blood circulation and...

Nov 15, 20211 min read

Salmon Mustard and Pumpkin Seeds Dinner Recipe

Salmon Mustard and Pumpkin Seeds Dinner Recipe

Salmon Mustard and Pumpkin Seeds Dinner Recipe

A simple recipe with mustard, rich in calcium, manganese, omega 3, iron, protein, zinc and fibre. Salmon with cauliflower and broccoli...

Oct 18, 20211 min read

Stir-fry with broccoli & brown rice recipe

Stir-fry with broccoli & brown rice recipe

Stir-fry with broccoli & brown rice recipe

This easy stir-fry dish combines fresh flavours of chilli, honey and garlic beneficial in wound healing, preventing acid reflux and...

Sep 20, 20211 min read

Soy Chicken Pieces with Puy Lentils & Roast Vegetables

Soy Chicken Pieces with Puy Lentils & Roast Vegetables

Soy Chicken Pieces with Puy Lentils & Roast Vegetables

This quick and easy roast vegetable meal is perfect for a weekday dinner time. The recipe is designed to strengthen bones, support...

Aug 16, 20211 min read

Chilli Con Carne with Rice

Chilli Con Carne with Rice

Chilli Con Carne with Rice

Chilli con carne is a tasty dish, rich in fibre and nutrients that reduce the risk of heart disease, type 2 diabetes and a good source of...

Jun 21, 20211 min read

Tuna Spinach & Shitake Mushroom Stir-fry

Tuna Spinach & Shitake Mushroom Stir-fry

Tuna Spinach & Shitake Mushroom Stir-fry

This simple recipe contains tuna steak- a good source of amino acids and multi-nutrients. Mixed with shitake mushrooms and broccoli, it...

May 17, 20211 min read

Salmon, Kale, Quinoa and Chickpea Dinner recipe

Salmon, Kale, Quinoa and Chickpea Dinner recipe

Salmon, Kale, Quinoa and Chickpea Dinner recipe

Salmon contains vitamin B12 that supports blood and nerve function and helps you create DNA. It is also known as a super food due to the...

Apr 19, 20211 min read

Fruity Caribbean Curry and Rice

Fruity Caribbean Curry and Rice

Fruity Caribbean Curry and Rice

This week's tasty fruity Caribbean curry recipe is perfect for a quick and easy weekday dinnertime and is designed to strengthen bones,...

Mar 15, 20211 min read

Broccoli and Lentil Pasta Dinner Recipe

Broccoli and Lentil Pasta Dinner Recipe

Broccoli and Lentil Pasta Dinner Recipe

Top up your greens and pulses intake with this easy and delicious pasta dish. Made with a thick, lentil base, creamy ricotta cheese,...

Feb 8, 20211 min read

Pan-Fried Salmon and Quinoa with Green Beans

Pan-Fried Salmon and Quinoa with Green Beans

Pan-Fried Salmon and Quinoa with Green Beans

This quick and easy dish combines fresh flavours with a variety of healthy ingredients. It is designed to lower cholesterol, blood...

Jan 25, 20211 min read

Dinner

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