LUK-EAT-ME

Hi, my name is Luke and I'm one of these guys who love to cook - but smart! It must be simple, tasty and always healthy. Hate processed food, low fat, sugar and other garbage stuff that is packed into nice marketing box to distract people. #fucksugar #eatclean #cookforyourself

[luk-eat-me]

Stock Up mess!! Couldn't resist to have it for sunday dinner :)

[luk-eat-me]

Parma Stock Up (and lot of mess)!

Yup this time was not that easy as usuall and not that clean too...:) Anyway there was a request so had to be done! 3 free range chicken breasts (sliced) Parmezan Mozarella Tomato paste Salt pepper 2 eggs Brown rice meal Coconut oil Plate 1 eggs with salt and pepper, Plate 2 parmezan, Plate 3 rice meal. Place chicken breast slice (both sides) into each plate in plate order and then into hot pan with coconut oil. Fry for few minutes each side. Next, place all pieces on baking tray with baking paper, add mozarella on top of each and little bit of tomato paste. Put into oven for 20min in 180C. Cook brown rice in water as usuall. When done pan fry in coconut oil for couple minutes with red onion diced in small pieces. Your choise of salat. I've had in a fridge only rock salat and small coctails tomatoes. Add olive oil, salt and done :)

[luk-eat-me]

It's winter here in Mel. Lets take a hot bath! ;)

[luk-eat-me]

Not all boxes on the picture :)

[luk-eat-me]

Weekly (late but double) Stock Up!

Wow how quick that time goes? Sooo many things was going on. I was preparing myself to first Crossfit comp, extremly busy at work and deep into planning my vacation in Poland. My freezer stock is running low so it was double cooking last weekend and another double coming this sunday so stay tuned! Fry Pan 1: Turkeylesse :) 1kg turkey breast mince Half of well chopped red onion 4 mushrooms chopped 1 red capsicum well chopped 2 cans of chopped tomatos Coconut oil Salt, pepper, basil, oregano Melt coconut oil in a large fry pan, add onion and cook for a minute. Add seasoned (with salt and pepper) side down mince into a pan and cook for 5 minutes without breaking into pieces. Add salt and pepper on top, turn and cook for another 5 minutes (yes like a steak!) Now start breaking mince into very small pieces and add capsicum, muschrooms and sweet paprika. Cook for another 15-20 minutes. Add tomatos and cook on very low heat untill everything soft and tasty. Season with basil, oregano and pepper at the very end. Fry Pan 2: ChickenCoy 2 chicken breast fillets chopped in small pieces and marinated in dijon mustard. Half chopped onion 1 large red paprika roughly chopped 1 bunch of bok choy chopped 1 large grated carrot 1 can coconut milk Salt and pepper Chicken fry on coconut oil with onion. Add all other ingridients and cook for 10-15 minutes. Next add coconut milk and cook until everything soft and tasty. Big Pot 3: Sweet Potato - boiled this time!

[luk-eat-me]

Aaaaaa!! I hate SUGAR!!

There is no other thing on the world that I hate more than Sugar. It is another f#!# legal DRUG hidden in different sort of packages (cans, jars, boxes). Guys! READ THE LABEL! Ketchup, yoghurt, bread, bacon...just look at the label - not front of it where you can find slogans like “low fat”, “healthy”, “super food”. Ingredients! or simply this small table and position sugars. If something has more then 7g on 100g then it is something wrong with it.

People are so addicted to SUGAR that they can find thousand excuses to say you are not right. Yes, I’m addicted and that’s probably why I’m so angry.

I’m not a doctor and I’m not a specialist but I know what sugar was doing with my body for all these years. I’m still fighting and trying to stay healthy (normal!). Do exercise (always recommend crossfit, but any sort of activities is good), smile, eat clean, be good for people!

Have a great (sugar free) day! 

[luk-eat-me]

Powerballs 2.0

As mentioned last time - always experiment with these to find your perfect version. Im still working on it. Here is last revision :)

4 cups almond meal ¾ cup coconut meal ¾ cup shredded coconut 2 large tbsp coconut oil (melted) 1 large egg white 2 scoups chocolate protein (good quality on stevia) 2 bananas

All mixed, balls formed and baked in 200C for 15 minutes.

Tip: add 2 espresso for super power version.

[luk-eat-me]

End result!

[luk-eat-me]

Weekly Stock Up is back!

Here it is, again simple, again smart, again healthy lunch meal for next week. It is my wife favorite (yes i had to pay off for the hero breakfast) so it must be with tomato :) Let's call it "Egg-lognese"! 3 eggs hard bolied. 1kg mince Turkey breast 1 red well chopped onion 1 big well chopped red capsicum 800g can chopped tomato One small can tomato paste 1 smaill red chilli Salt, pepper, oregano, basil Shredded parmezan Olivr oil Buckweat pasta or any other carbs you currently have (i even make it with brown rice sometimes). Tips: I use large "wok type" pan and fry up onion. After minute or two add salted and peppered mince in one large piece and cook on one side for 5 minutes and another for 5 like a steak. It makes mince crispy. Then start breaking it very well adding capsicum and more salt and pepper. After about 15-20 minutes add tomatos, paste and other ingridients. Season with basil and oregano. Chopped eggs add at the end and stir well. Enjoy!

[luk-eat-me]

How cool is that breakfast?! I named it hero breakfast as it was perfect recovery meal after long 2,5h Saturday Crossfit WOD and eaten while watching recap from hero day of last CF Regionals week! OK it was my wife who did it for me so it was even better! 3 pouched eggs 4 slices of roasted tomato (10 min in 180C) My lovely smached avo with feta (check other post) 4 slices of fried turkey breast 2 slices cheese Cucumber

[luk-eat-me]

OMG what a weekend! Now it is time to back to reality and weekly work/crossfit routine. My food stock in freezer running low so stay tuned for next stock up. My fridge also got empty but it is good! No processed food that can stack on shelves for months but thats a topic for other post. Today again quick workaround with oats. Remember eat them ocassionally, only when eggs ran out. 1 protein shake Cocoat: 1 cup oats 1/2 cup shredded coconut 2-3 strawberries chopped 1 1/2 cup milk Heated up, not boiled.

[luk-eat-me]

Recently switched from 7 AM to PM Crossfit class due to quite busy mornings. It was always an issue for me what should i have as this extra fuel between lunch and dinner to do the workout.

I know that diary is not paleo friendly but it is something that i will probably never give up on. I have now few cubes of cheddar with me as addition to protein ball when really hungry. As any other fats, they makes me full much easier than carbs when starving.

[luk-eat-me]

No stock up this week

Things happens, have no time, not in a mood or simply better things to do than spend one hour in the kitchen on Sunday morning (really??).

Ok maybe you're away from home. Forgiven as thats my case this week. Sydney, Crossfit Regionals, good excuse if you were really busy night before to spend that one hour for quick stock up…

No drama because you have freezer full of food anyway…No??

So here are two tips:

- always do 2-3 more protions than you normally eat in following week - always mix your food in a freezer

Reasons; - you are covered for any unexpected situations - always eat different food - you invest in your freezer, your stock always grow!

[luk-eat-me]

What a weekend!! Full of love and sport :) yes, thats the mix i like. Crossfit Games Regionals and amazing weekend with my wife in Sydney. Its a travel time so its good to have some snacks with you. Oh i dont know how many combonations of that protein balls i did so far. I’m still experiment but here are some of a ideas for the ingredients.

3 cups of almond meal 2 tbsp melted coconut oil 2 espresso (i use nesspresso machine) 2 scoups of chocolate whey proteins Bit of stevia to taste 2 cups roughly chopped walnuts 1 cup shredded coconut 2 egg whites 2 bannanas

Mix all together and form balls on bake in 200C for 15 minutes.

[luk-eat-me]

Weekly stock up!

And here it is, ready to kick off another healthy week! 2 boxes into fridge, rest to the freezer.

800g turkey breast mince

1 red onion (well chopped)

1 carrot

1 bunch bokchoy

1 red and 1 green capsicum

1 bunch asparagus

1 can coconut milk

1 can tomato

salt, pepper, smoked paprica

coconut oil, olive oil

4 large sweet potato

Sweet potato chopped and mixed with olive oil, paprika and salt. Baked for 60 min in 180C.

Veggies steamed for 10 minutes then put aside.

Turkey seasoned with salt, pepper and paprika fried with onion on coconut oil. Then veggies added along with coconut milk and  tomato. All cooked for 15 minutes on small heat.

[luk-eat-me]

Leg day! Today was pretty tough old school leg day in the box. Much like old days at the regular gym. Lot of talking and doing low number of reps with heavy weights. As its close to weekend im runnig low with some of the ingridients. This quick mix gave me good protein and vitamins intake for recovery. 2 cups of raw red cabbage (chopped) 1 can of tuna in spring water Olive oil Grated mozarella or this time i had only dannish feta cheese - have always some extra for my avo smash :)

[luk-eat-me]

How you smash your avo? This is “must be” in my fridge. I use it as snack, as side to my breakfast or simply with my almond bread. Yes, im addicted to my avo.

2 avo (cut in half and use knife to unscrew stone, use tea spoon to scoup out flesh) 1 block danish fetta or goat cheese Little bit of lemon

And smash it!