Healthy Made Easy
Luke Hines is passionate about creating meals that not only look and taste incredible but are good for you too. Packed full of nutrient-dense wholefoods - think seasonal fruits and veggies, sustainable proteins and healthy alternatives to dairy and sugar - these are recipes to help you thrive and flourish. It's not about restricting yourself, but finding equally or MORE delicious substitutes for foods that aren't so good for you. These delicious, fuss-free meals will help you increase your energy, lose weight and feel happier and healthier than ever before!
Healthy Made Easy features over 100 recipes, this time with a focus on simple and quick dishes for those short on time but who still strive to eat well. Luke makes eating healthily as easy as possible for people, regardless of how much time they have or how much experience they have in the kitchen. His recipes are friendly and approachable, like Luke himself! Whether you're looking for super-fast breakfasts, easy and nutritious lunchbox ideas, wholesome mid-week dinners, one-pan wonders or guilt-free sweets, Luke has you covered.
Luke Hines is all about helping people live their best lives, with a contagiously positive energy and holistic approach that truly nourishes from the inside out. His down-to-earth persona and training in health and fitness, combined with his successful stint as a finalist on My Kitchen Rules, have established him as one of the most popular health and wellness personalities in Australia.
Following an impressive stint on the 2013 series of My Kitchen Rules, Luke Hines jumped straight from the proverbial frying pan into the fire - parlaying his success from Channel 7's popular cooking show into a career revolving around his passion for educating Australians on clean nutrition and optimal training for a positive lifestyle.
Prior to impressing MKR judges with his nutritious and delicious creations, Luke had already put his training in TV presenting at NIDA to good use. His television work included appearances as a trainer on Australia's Next Top Model, fitness expert on Today Tonight and presenter on Weekend Sunrise. Luke's credits also include host of Australia, New Zealand and Singapore live show of Bob the Builder, and a part in the Australian cast of Lazy Town (the first health and fitness show for kids). Luke has also published writing in Australia's Modern Home, Home Ideas and Men's Health magazines.
Luke has co-authored six Clean Living cookbooks with his MKR teammate Scott Gooding, been a health and fitness consultant on Angelina Jolie's new movie Unbroken, done cooking presentations for a number of corporate clients (including Williams Sonoma and Smooth FM) and made regular appearances on The Morning Show. Luke's first book with Plum, Eat Clean, was published in 2016.
Healthy Made Easy
Author: Luke Hines
Herb-Glazed Roasted Carrots and Pumpkin with Dukka
I love roasted carrots and pumpkin, and the addition of this super-easy herb and garlic glaze together with the dukkah coating takes them to the next level! Sometimes the simplest meals are the best.
4 carrots, halved lengthways
200 g pumpkin, peeled and cut into chunky squares
1 x quantity Macadamia Dukkah (see page 264)
4 rosemary sprigs, leaves picked
4 thyme sprigs, leaves picked
4 garlic cloves
1 tablespoon coconut oil, melted
1 tablespoon coconut aminos
generous pinch of sea
salt and freshly ground black pepper
Preheat the oven to 200ºC and line a baking tray with baking paper.
To make the glaze, pound the herbs, garlic, coconut oil and coconut aminos in a mortar and pestle or whiz together in a food processor to form a lovely, smooth paste. Season with salt and pepper.
Coat the vegetable pieces generously with the glaze, then arrange on the prepared baking tray and bake for 45 minutes, or until golden brown and cooked through. Remove from the oven and sprinkle over the dukkah to coat evenly. To serve, take the baking tray to the table for that rustic feel.
Tip: Wondering what I mean when I refer to coconut aminos? Well, it's a delicious and healthy sauce made from coconut sap. Sort of salty and slightly sweet in flavour, it resembles a light soy sauce but it is soy and gluten free, making it the perfect replacement for those following a paleo or clean-living lifestyle. It is available from most well-stocked health-food stores.
Brilliant Brownies with Blueberry Coulis
It is no secret that I absolutely love brownies. Easy, chocolatey and fudgey, they are pretty much everything I love about dessert in one package. These particular brownies are packed with sweet potato and beetroot, which help bring a lot of extra nutrients to the table. The kids will never know quite how good for them these really are!
½ sweet potato (about 120 g), peeled and cut into chunks
1 beetroot (about 150 g) peeled and finely grated
100 g (1 cup) almond meal
60 g (½ cup) cacao powder
185 ml (¾ cup) coconut oil, melted
125 ml (½ cup) maple syrup
1 vanilla pod, split and seeds scraped
250 ml (1 cup) Buzzing Berry Coulis (see page 211)
Preheat the oven to 180°C and line a baking tray and a 20 cm square baking tin with baking paper.
Arrange the sweet potato on the baking tray in an even layer and roast for 30–45 minutes, until lovely and soft. Remove from the oven and leave to cool slightly, then whiz to a puree in a food processor.
Put the pureed sweet potato in a bowl together with the remaining ingredients, except the coulis, and mix together really well to form a batter.
Pour the brownie batter evenly into the prepared baking tin and bake in the oven for 20–25 minutes, or until the top is looking firm and crunchy and gives a little resistance when lightly touched (be sure you don't overcook them as you want them to be nice and gooey in the middle).
Remove from the oven and leave to cool in the tin, then cut into nine pieces. Serve topped with my buzzing blueberry coulis. Leftover brownies can be kept in an airtight container in the fridge for up to 7 days.
Buzzing Berry Coulis
Whether it's part of breakfast or used to top a dessert, this is a fantastic coulis recipe that works with any berries and is super quick and easy. Adding a dash of lemon juice along with the lemon zest creates a lovely combination of sweetness and tartness, and also gives the coulis a longer shelf life in the fridge.
Makes 250 Ml (1 Cup)
125 g (1 cup) berries, fresh or frozen and thawed
1 tablespoon maple syrup or honey
1 teaspoon lemon or lime zest, plus a dash of juice (optional)
Using the back of a fork, mash together your choice of berries, the maple syrup or honey and citrus zest in a bowl. Add a dash of juice if you like, then set aside in the fridge overnight. Enjoy immediately or store in an airtight container in the fridge for up to 7 days.
Healthy Made Easy
Author: Luke Hines