Recipies for healthy living

After years of training people and giving them nutritional guidelines and diets that consist of cutting out all processed foods and sugars in favour of a whole foods, plant, good fats and lean organic animal protein based diet, I have found that clients keep hitting the same wall of getting bored with eating such "plain" food all the time. This in spite of the fact that I always say that "herbs and spices are your best friend" so go wild and get creative in adding them to your cooking and food preparation.

But I also know that all of my clients lead very busy lives and so trying to think of interesting combinations of home-cooked culinary delights can be a challenge even for the most dedicated person. So….

I thought it was time I try and make it a little easier…

Without a pre-planned menu, I went with a client of mine to the Harris Farms at Stocklands Cammeray development and walked the isles looking for delicious, healthy meat and produce within the guidelines I always give my clients to put together as assortment of ten different super tasty, healthy meals.

To put all of the dishes together so they were good enough to have photos taken of them I would need the help of my good friend, client and chef extraordinaire: Chris Cranswick-Smith, owner of Emmilou Tapas & Cocktails Lounge on Bourke st Darlinghurst.

Chris very kindly offered me the use of his kitchen and team, led by Karl Burton, so I could play Executive Chef for the afternoon. I gave the team three simple guidelines so that everything we prepared could be done by even my most home-econmically challenged of clients:

"super tasty, super healthy & super quick to prepare"

One other important point for them to remember was to 'only make stuff my clients can make for themselves'. With the clock ticking Karl started throwing orders in kitchen-speak to his lighting fast team members on the fly while he and I can sorted through the bags of produce, me offering combinations I thought would go best.

Now, take your time looking through all the delicious healthy dishes that are going to help you continue to shed those extra stubborn kilos or centimetres off your stomachs, get excited, and get down to your grocer or market and make it happen!

Bon appetite...

*Unfortunately I can't take any credit for the wonderful presentation, that was all Karl's work. All I can say is, if you think this food looks great then take the time to head down to one of Chris' restaurant to try his delicious tapas for yourself. You can count it as a cheat meal!



Pan fried salmon w/ quinoa & broccolini

Serves: 1 | Preparation time: 5 minutes | Cooking time: 10-12 minutes

Cooking method

  1. The packet of quinoa should instruct you on how to cook the quinoa, leave to the side to settle
  2. Season salmon w/ Salt & pepper to taste
  3. Heat a large pan to medium-high heat & add olive oil
  4. Add salmon fillet & cook for 3.5 minutes each side & then leave aside to rest
  5. Whilst the salmon is resting clean your pan & reheat to same temp
  6. Add olive oil & lightly saute your capsicum & broccolini until tender & leave aside
  7. Once your quinoa has fully cooked press lightly into a ramekin of equal size & turn out to serve terrine style
  8. Add vegetable mix to plate & top w/ Salmon fillet to serve

Ingredients

200g salmon fillet (skin on)
1 small bunch broccolini (washed)
1/4 red capsicum (finely sliced)
1/2 cup quinoa
2 tbsp olive oil
Salt & pepper



Char-grilled prawns w/ mediterranean salad

Serves: 1 | Preparation time: 5 minutes | Cooking time: 10-12 minutes

Cooking method

  1. Char-grill prawns for 2 minutes either side (depending on size)
  2. Leave aside to rest whilst combining olive oil, seeded mustard & Salt & pepper in a small bowl
  3. Combine all other ingredients in a bowl & add dressing & mix
  4. Build into serving dish before topping with prawns and lemon slice to serve

Ingredients

4 king prawns (peeled)
1/2 avocado (cubed)
1 tbsp seeded mustard
1 tbsp olive oil
1/4 capsicum (finely sliced)
1/4 spanish onion (finely sliced)
100g (2 good handfuls) of wild rocket
2 slices lemon (for serving)
Salt & pepper



Pan fried chicken breast w/ bean salad

Serves: 1 | Preparation time: 5 minutes | Cooking time: 10-12 minutes

Cooking method

  1. Preheat oven to 180 degress
  2. Heat a pan to medium heat
  3. Season chicken breast w/ salt & pepper
  4. Add oil to pan & cook chicken breast until golden brown on each side & then place in oven for 10 - 15 minutes depending on size
  5. While chicken is finishing, drain beans & place on plate
  6. In a bowl, combine all salad ingredients & toss with olive oil, salt & pepper to taste
  7. Char-grill lemon slice (Opt)
  8. Top bean mixture w/ salad & chicken breast & garnish w/ lemon before serving

Ingredients

1 tin of bean mix (your favourite)
1 single chicken breast
100g of wild rocket
4 cherry tomatoes (halved)
1/4 red onion (finely sliced)
1/2 lemon sliced with an open face
2 tbsp olive oil
Salt & pepper



Seared tuna w/ bok choy, grilled figs & walnuts

Serves: 1 | Preparation time: 5 minutes | Cooking time: 10-12 minutes

Cooking method

  1. Coat tuna in Szechuan pepper & leave to side
  2. Heat a pan to medium heat
  3. Sear every side of tuna steak for 20 sec
  4. Thinly slice tuna steak , season w/ salt & leave aside to rest
  5. Char-grill figs lightly
  6. Saute bok choy in medium pan w/ both oyster & soy sauce
  7. Plate up your bok choy, topped w/ grilled figs & walnuts & then layer your tuna slices over the top
  8. Garnish w/ half cherry tomato slices

Ingredients

120g fresh tuna steak
1 small bunch of bok choy
1 tbps soy sauce
1 tbsp oyster sauce
1 fig sliced lengthways
1 cherry tomato (thinly sliced)
1 small handful roasted walnuts
2 tbsp szechuan pepper
Salt & pepper



Smoked salmon & seasonal vegetable omelette

Serves: 1 | Preparation time: 5 minutes | Cooking time: 10-12 minutes

Cooking method

  1. Heat a non stick pan to medium-high heat
  2. Whisk eggs & cream together until combined & season w/ salt & pepper
  3. Add olive oil to pan & add egg mixture
  4. Once to eggs is cooking add vegetables into the raw egg & turn heat down
  5. Once the egg is near fully cooked then fold it over onto itself & finish in the pan until slightly coloured on either side
  6. Plate up & top with smoked salmon slices & sprinkle of salt

Ingredients

1/2 carrot (grated)
1/2 zucchini (halved & sliced finely)
4 cherry tomatoes (quartered)
1/4 brown onion (thinly sliced)
3 eggs
100g smoked salmon (sliced)
100ml cream
1 tbsp olive oil
Watercress to garnish
Salt & pepper



Steak w/ Swiss brown vegetable melody

Serves: 1 | Preparation time: 5 minutes | Cooking time: 10-12 minutes

Cooking method

  1. Preheat oven to 160 degrees
  2. Marinate steak w/ 1 tbsp olive oil, 1/3 garlic & salt & pepper, leave aside to rest
  3. Heat a large pan to medium heat & add olive oil
  4. Char-grill (or pan fry) your steak to your liking & then leave to rest
  5. Add olive oil, onion & garlic & sweat until transparent before adding the rest of your vegetables & sauteing until tender
  6. Plate up your veg mix, top w/ steak & serve

Ingredients

1 medium sized piece of rump steak
6 swiss brown mushrooms (quartered)
6-8 green beans
1/4 red capsicum
1/2 brown onion (finely diced)
2-3 garlic cloves (crushed & diced)
2 tbsp olive oil
Salt & pepper



Roast lamb roll w/ saute bok choy, pear & tomato

Serves: 1 | Preparation time: 5 minutes | Cooking time: 55 minutes

Cooking method

  1. Preheat oven to 180 degrees
  2. Season lamb by rubbing with oil, salt & pepper, rosemary
  3. Seal lamb in pan on medium heat until coloured on outside & putting in oven for approx. 55 minutes (depending on size)
  4. Take out of oven & leave to rest
  5. Heat small pan to high heat, add olive oil & seal one side of tomato
  6. Saute bok choy
  7. Char-grill pear slices (or saute w/ bok choy)
  8. Plate up vegetables as shown, top with 2-3 slices of roast lamb & serve

Time cheat

This dish takes time with the Lamb roll but to turn it into a dish you and
prep and eat in ten minutes just replace the lamb roll with any nice piece
of fish or lean meat you can grill or pan fry in 8-10 minutes.

Ingredients

1 whole lamb roll
1 pinch rosemary, finely chopped
2 tbsp olive oil
1 small bunch bok choy
1/4 nashi pear
1/2 vine tomato
Salt & pepper


Salmon, Avo’ & Tabouleh Snack

Serves: 1 | Preparation time: 2-3 minutes

Cooking method

  1. Layer smoked salmon on plate
  2. Top w/ tabouli, diced avocado, lemon juice & tomato slices
  3. Skewer (or toothpick) through tomato slices so an even amount can be picked up w/ each skewer
  4. Season w/ Salt & pepper & serve

Ingredients

150g smoked salmon (sliced)
1/4 avocado (diced)
1/2 lemon (juice of)
1 small tub of tabouli (any local
grocer or deli should have it pre-made)
1 vine tomato sliced horizontally
Salt & pepper


Poached eggs w/ saute vegetable

Serves: 1 | Preparation time: 5 minutes | Cooking time: 10-12 minutes

Cooking method

  1. Heat a large pan to medium heat
  2. Add olive oil
  3. Saute all your vegetables w/ a pinch of salt lightly & cover to sweat
  4. In a large pot poach your eggs w/ a pinch of salt & the white vinegar
  5. Plate up vegetables
  6. Top w/ poached eggs
  7. Season w/ a pinch of salt & dukkah on eggs

Ingredients

1 small bunch of baby spinach
3-4 cherry tomatoes halved
1/2 carrot shaved lengthways
2 eggs
1 tbsp white vinegar
2 tbsp olive oil
Salt & pepper
Pinch of dukkah

Geoff Hall

Geoff Hall

"I first met Luke back in 2010 when I was looking for guidance after a year of training with a mate with very ordinary results.
I was the heaviest I’d ever been (at around 93kg) and after a few attempts at various diets and advice from people who didn’t appear to practice what they preach it was time to get help." Read more

Homer Kefaladelis

Homer Kefaladelis

I started training with Luke six months ago. The objective of my training was preparation for a Mountain Biking Trip to New Zealand with a group of good friends. Not having exercised before for a period longer than a month as most people that are unfit can relate to, this was a tough ask of Luke... Read more

Amanda Ford

Amanda Ford

"Training with Luke in the lead up to my wedding was the best preparation I could do to look and feel my best on the "big day." Luke completely tailored the program to my specific goals and these were achieved in only 12 weeks. I was so happy with my results, they exceeded my expectations and all of my friends have been asking me what my secret is, and I say "Luke!!" Read more