Hey guys! We are starting a 3 Day Reboot tomorrow so if you want to feel livelier, and get back on track with eating well and feeling good, join us for the challenge!

We all like to have some food fun every now and then and that’s OK. However a lot of people say, I’ll eat well starting tomorrow…and then tomorrow comes around and you feel like starting the day after.

So if you feel up to the challenge 3 days starting tomorrow (really starting tomorrow) here’s a list of what to cut out:

• Meat
• Dairy
• Coffee
• Alcohol
• Processed foods

Our dietician Shelly says "For those of you who want to go the extra mile and benefit even more by reducing your calorie intake replace one of your main meals with a nutritious juice"

Start every morning with lemon water and then choose one of the following breakfast options:

• Porridge with almond milk
• 2 x eggs with cucumber and tomato

For lunch:

• Large salad loaded with veg (and fruit if you like)
• Homemade soup

For dinner choose one from each of the columns below to build your preferred clean meal:

If you feel like snacking choose from:

• Handful of Mixed Seeds
• Handful of berries
• Piece of fruit
• Handful of Lentil Sprout Mix
• Handful of mange tout

Keep an eye out for updates and share your pics with us on Facebook, Instagram and Twitter! Don’t forget to tag us so we see!

#3dayreboot

You all know that Valentine’s Day is coming up and we’re not ones to shy away from a bit of romance.

There are so many ways to show a loved one you care. You might be going away somewhere for the weekend (because we’re lucky it fell that way this year), or going out for a nice dinner, and some like a cosy night in. Sometimes investing time and love into making a meal, can mean more than flashy chocolates and an expensive night out (but cards are important, very important, never forget that).

But what better way to show your love than by including foods in the meal that you cook that are good for their heart. Not only does this have symbolic meaning, but it shows that you care about them and their health, in your life together.

Here are some foods to consider including in your meals and why they are good for the heart:

Salmon is a rich source of omega-3 fats which contributes to a healthy heart, healthy brain function, healthy joints and general wellbeing.

Good4U Super Sprouts contain a mix of Broccoli, Alfalfa, Clover and Radish. Clover sprouts contain a compound called Coumesterol, a potent phytoestrogen. Phytoestrogens have been shown to reduce the risk of coronary heart disease and osteoporosis. Phytoestrogens decrease LDL (bad) cholesterol and total cholesterol, and increase HDL (good) cholesterol.

Garlic is well known for boosting heart health, and a study on the effects of garlic consumption on males has shown that regularly eating garlic could help lower men's cholesterol levels.

Olive Oil is rich in good monounsaturated fat, making it an ideal food for heart health and has potent anti-inflammatory properties.

Lentils are rich in B complex vitamins and other minerals such as magnesium and iron important for energy production and heart health. Magnesium helps blood flow meaning that oxygen and nutrients are circulated well throughout the body, keeping the heat happy.

Lentils' magnesium puts another plus in the column of its beneficial cardiovascular effects. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart.

Because our Lentil Sprout Mix is a living food, it is extra rich in essential nutrients, phytochemicals and enzymes. It contains an abundance of highly active antioxidants and powerful plant compounds. Because of these essential nutrients and antioxidants, lentil sprout mix helps to protect the body against heart disease, cancer and diabetes.

Scallops are an excellent source of vitamin B12, a very important nutrient for cardiovascular health. Vitamin B12 is needed by the body to convert homocysteine into other benign chemicals. High levels of homocysteine are associated with an increased risk of diabetic heart disease, heart attack, stroke and atherosclerosis. In addition to their B12 content, scallops are a source of magnesium and potassium, two other nutrients that protect cardio health.

Here is our ideal valentine’s meal for a healthy heart:

Starter: Pretty beetroot and lentil salad (this can be made in advance so that you’re not in the kitchen for the whole evening)

Main: Fried trout and Scallops with caprese salad

Dessert: Creamy chocolate and raspberry chia pudding (this can also be made in advance = more snuggle time)

We hope you enjoy whatever you do. You get what you give so make sure to spread the love!

Where you can find our sprouts

Did you know that the 4th of February is national homemade soup day!? We love soup so we’re a bit excited about this. Soup is a great way to pack in lots of nutritious veg and it’s such a comforting meal to have when it’s a wee bit chilly.

Soup is great for so many reasons, as we have talked about before. It’s easy to make, cheap to make, you can dunk in it, top it with seeds and sprouts and bring it to work for lunch. The best thing about it though, is that you can make a big batch of soup and keep it in the fridge and it will do lunch for a couple of people, for three days. This means taking the mental effort out of lunch prep, getting the nutrition in and feeling all warm and happy at lunch every day.

We have plenty of tasty soup recipes for you to choose from! Check them out and pick one to make a batch of. You can share your pics with us on Intstagram, Facebook and Twitter! Don’t forget to tag us! Happy souping!

Butternut squash soup with seeds
Good4U Weight Watchers Soup
Super Green Soup
Good4U Broccoli Soup
Good4U Parsnip and Coriander Soup
Green Goodness Soup
Good4U Cucumber and Mint Soup
Good4U Thai Butternut Squash Soup
Pumpkin Soup

Vegetable soup

Guys, it’s been swell! Thanks for the likes and shares and for getting involved. We’ve enjoyed seeing your posts and sharing healthy meal ideas with you.

The lucky winner of our giveaway was Audrone and she will be receiving a Primark voucher, Jamie Oliver’s cookbook Save with Jamie and lots of Good4U goodies to include in healthy meals.

We asked Michelle for one last #cleanplate recipe and we think she might have saved the best ‘til last:

Photo Basil quinoa with chicken and super sprouts

"Quinoa is a gluten free grain that contains all the essential amino acids which means that it’s a really great option for vegetarians and vegans. It is high in anti-inflammatory phytonutrients, which make it potentially beneficial for human health in the prevention and treatment of disease and it is a source of protein that is high in fat and low cholesterol. The Super Sprouts have an alkalising effect which helps to neutralise lactic acid and reduce likelihood of stiffness" - Michelle

Makes: 4 servings

Ingredients
1 cup quinoa, rinsed
2 cups water
1 garlic clove
3 cups basil leaves
2 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon black pepper
1 pint cherry and/or grape tomatoes, halved
1 1/2 cups torn chicken
50g Good4U Super Sprouts

Method:
Combine quinoa and water in a medium saucepan and bring to a boil. Cover, reduce heat to low and simmer until water is absorbed, about 15 minutes. Let cool and fluff with a fork.
With a food processor running, drop in garlic to chop. Add basil and pulse to chop. With machine running, drizzle in oil and lemon juice and process to form a coarse puree.
Transfer dressing to a large bowl and season with salt and pepper. Fold in quinoa, tomatoes and chicken.

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It’s the penultimate day of our January #cleanplate which is a little bit sad but it’s not goodbye! We’re going to be continuing to use all the meal tips from Michelle, be more organised in planning meals to reduce impulse snacking and drinking our lemon water to continue to cleanse and rejuvenate, because being honest, it feels pretty good.

This recipe that dietician Michelle has put together is a pretty special one, it doesn’t take long to make at all and the crunchy seed crust makes it a really satisfying feed.

Makes: 4 servings

Ingredients:
• 1/2 cup Good4U Chilli Seed Mix
• 4 teaspoons Dijon mustard
• 2 teaspoons orange zest
• 1 tablespoon orange juice
• 1/4 teaspoon salt
• 1/2 teaspoon black pepper
• 4 6 - ounces skin-on salmon fillets
• 2 teaspoons extra-virgin olive oil

Method:
1. Preheat the oven to 180 degrees.
2. In a small bowl, stir together mustard, orange zest, orange juice, salt and pepper. Brush mixture onto flesh side of salmon and press salmon into crushed seeds. Place salmon skin side down on baking sheet and bake until cooked through, about 10 minutes; transfer to a plate.

And the benefits of this meal make it even more satisfying to eat!

“Asparagus is one of the richest sources of rutin (a natural substance found in plants) which together with vitamin C, helps to energise and protect the body from infections.

Sweet potatoes are a rich source of potassium which helps to ensure nerves and muscles function normally. The seed crusted salmon provides magnesium and omega 3 which boosts energy levels” - Michelle

Let us know if you try it out! Today is the last day to enter the big giveaway on Facebook so make sure you’ve liked and shared the giveaway post and you can also catch up with us on Twitter and Instagram! See you same time tomorrow :)

Hello hello hello! This week for #cleanplate we’re looking at meals that will help you get the most out of your exercise! Also as some of you may know, it’s National Breakfast Week, so we thought we’d combine the best of both and bring you a breakfast that is perfect for all of you fantastic people who are hitting the gym!

We asked Michelle what her top pick would be and this is what she had to say:

“Oats are high in fibre which regulates digestion and relieves stress on the digestive system, decreasing the likelihood of discomfort in the gut before, during and after exercise.

Seeds are a rich source of magnesium which helps to boost energy levels. They also help to lower the glycaemic load of the meal therefore providing a slow release of energy, making you feel fuller for longer and less likely to feel sluggish before lunch”

To get the recipe for this healthy and unbelievable tasty brekkie, click here. Don’t forget to keep up to date with us on Facebook, Instagram and Twitter by using #cleanplate and tagging us! 

Hey guys! If your exercising it’s important to make sure you’re getting a balanced #cleanplate diet that includes omega 3. Omega 3 can be found in oily fish like salmon and mackerel and in flaxseed, eggs and walnuts.

Check out what dietitian Michelle has to say below about why it’s important to get you omega 3 in when you’re exercising and make sure you check out the recipe here!

Check in with us on Facebook, Instagram and Twitter and make sure to share your foodie stories with us!

Have you noticed the world and its mother out exercising this January! Whether you’re hitting the gym or getting outside for a run, it’s important to eat the right things before and after exercise to make sure you feel in tiptop shape.

So this week on #cleanplate we’re looking at our best pre and post gym meals! Michelle has picked five great meals that we are going to share with you throughout the week.

Today it's this uber tasty Chicken Super Salad which is the perfect after work out meal. Find out why from Michelle in the picture below and for the recipe click here.

So when you get the trainers off, get the apron on and whip this together! Let us know if you try it out on Instagram, Facebook or Twitter by tagging us and using #cleanplate.

Also if you have any questions related to food before or after exercise, message us and we can pass it on to Michelle :)

This chickpea curry is a winner of a dinner. Not meat needed in this hearty dish (yup, we went there…).

We have a lovely video from our chef Shane on how to make this at home and you can see that and the list of ingredients here.

We hope you enjoy finding out from Michelle why chickpeas are the bomb! If there’s anything you like to eat to look after your heart let us know on Facebook, Twitter or Instagram by using #cleanplate and tagging us!

We’re still having our lemon water most morning to fight away nasties, so far so good! :) 

Just in case you didn’t hear, this week we are learning some great foodie ways to look after our hearts in an affordable, sustainable way.

Michelle has kindly told us why scallops are the perfect food to pimp your cous cous and you can read why in the picture! You can buy scallops from all good fish mongers, if not fresh you can certainly get them frozen. However…if you cant get your hands on them you can also cook this tasty, healthy recipe using chicken.

To read the recipe click here and to watch our lovely chef Shane put this feast together click here. 

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