Cook with Luke Season 4 Episode 1

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Transcript

00:00Did you miss me? Well, wipe down your bench tops and clear out your spice rack, because Cook With Luke is back

00:06and we're turning up the heat with my chocolate lover's caramel tart, my miso scrambled eggs on crispy tallow hash browns,

00:13some crispy chicken tacos that'll light up your life, my no-bake lemon coconut slice, and a gut-loving protein power bowl.

00:21Healthy's never looked this hot, tasted this good, or been this bloody fun, and it's all kicking off right now.

00:30This recipe is for all the chocolate lovers out there, and that's definitely me.

00:40I'm loco for all things loco love, and this here is my chocolate lover's caramel tart.

00:46You're going to love it, and any good tart starts with an incredible base.

00:51The base is almond flour, and then this incredible higher being tonic.

00:55I want you to picture a hot chocolate, but then take it to the next level with powerful ingredients.

01:01We've got medicinal mushrooms and adaptogens.

01:03We've got reishi, ashwagandha, and American ginseng.

01:07It is incredible, and it's going to add a beautiful chocolate taste to our base, not to mention the incredible health benefits too.

01:14We need about a quarter of a cup.

01:15All right, keeping gluten-free, we're going to use coconut flour, coconut oil.

01:23We're keeping it refined sugar-free with maple syrup and also some vanilla bean.

01:30Combine the crust ingredients in a bowl until they form a wet, rough crumb.

01:34Then use your fingers to press it into a fluted tart tin.

01:38Don't forget to give it a little prick with a fork before it hits the heat.

01:41Transfer it to a preheated oven.

01:43We're looking at 170 degrees for 10 to 12 minutes.

01:48My tart base has cooked and cooled, and now it's time to get on to our caramel layer.

01:53Now, we're using dates for our caramel here.

01:56We're also going to use some peanut butter and some vanilla bean.

01:59Now, have some water on hand so that when you're blending your caramel, you can loosen it up a little bit if you need to.

02:15Yum, yum, yum.

02:17I just wish I could sit on the couch and eat this caramel with a spoon, but I'm going to be a good boy,

02:22and I'm going to stick to the recipe as planned.

02:25The base is cooled.

02:27I can pour out our caramel like so.

02:31Thick, gooey, plant-based goodness, refined sugar-free for the win.

02:37And then use the back of your spatula to even it out and fill it to the edges.

02:43We're going to let this chill for about 20 to 30 minutes in the fridge whilst we make my glossy chocolate ganache.

02:50Now, over a double boiler, what I'm going to do is I'm actually going to heat some coconut cream

02:54to the point where it almost begins to boil.

02:58Okay, I'm really happy with how my coconut cream has come up to temperature.

03:02Now, today I'm using the Loco Love Dark Chocolate Drops.

03:05They've also got a milk variety, but I think with this recipe, dark goes really well with the richness of the caramel

03:11and it cuts through beautifully.

03:13Pour the chocolate in and the heat from that coconut cream will help melt those beautiful chocolate drops right there.

03:20This is a good time to add your maple syrup.

03:24Now, I'm just going to stir this together nice and gently with a whole lot of love until it comes together

03:29and it's silky smooth and nice and glossy.

03:32And then I'm going to pour it out onto that set caramel layer and transfer the entire tart back into the fridge to set firm.

03:39And then it's time to slice it up and enjoy.

03:42Not going to lie, I'm a bit obsessed with this recipe.

03:48Now, you want to get yourself a knife that's nice and warm, so it keeps it lovely and clean.

03:54Let's do it.

03:56Oh, it's just gorgeous.

03:57Look at this.

04:02Thick, gooey caramel in the middle, a layer of chocolate, a gorgeous base.

04:08This is perfect.

04:09I'm going to slice a couple of more pieces up and then top it with some ceremonial cacao.

04:14Look at that.

04:15Gourmet, a whole lot of love put into this and real chocolate in its most natural state.

04:21I'm going to finely grate it across the top of this tart to add some cacao richness and depth to the flavour.

04:28This is the type of recipe that nourishes from the inside out.

04:33Once you try this tart, you'll be feeling all the love.

04:51You're looking at the guy who loves to make your time in the kitchen easier, more fun, and, of course, super delicious.

04:59You're in the right place because I'm going to show you how to make a crispy taco.

05:03And we pair it with a few things here and there.

05:05We've got a zesty avocado puree and a very, very nice kiwi salsa.

05:10You're going to love it.

05:11But let's start with the chicken.

05:13And this is how easy it is.

05:15Now, you'll notice something a little bit different about this chicken thigh.

05:18It has the skin on, and for a very good reason.

05:23For me, skin on equals ultimate crisp.

05:26And nothing gets your chicken crispier than an air fryer.

05:30Now, I've recently fallen in love with the air fryer.

05:33I'll tell you why.

05:34You don't need as much oil.

05:36So I'm going to go just a little touch because the whole point of an air fryer is less oil, more crisp.

05:42So we love that.

05:43Now, we want to bring out flavour.

05:45So we're going to go a little salt, and then what we want to get in here too is some spices.

05:50I'm doing my favourite Mexican blend, but you can do whatever you've got on hand.

05:55Now, I'm going to massage these spices into the chicken pieces here.

05:59And you'll notice I'm not preheating any ovens around here.

06:03That's because I'm using this bad boy.

06:05This is the multi-fry air fryer, and it is so easy to use.

06:10Simply pull out this drawer.

06:12The thing I love about this drawer in particular is that it's dishwasher safe,

06:15so you're winning because you're cutting down on mess.

06:18Perfect.

06:19All right.

06:20All we need to do is put the drawer back in, like so.

06:24And I'm looking at 190 degrees.

06:26So I'll press play.

06:28And what I'm going to do is set that for a beautiful 18 minutes.

06:31Now I can get on to the other elements of my dish.

06:33And it all starts with this simple chopper.

06:35I love this.

06:37So I'm going to make my avocado puree in this bad boy.

06:40What you want to do is you want to get your avocado.

06:43Slice it open.

06:44Perfect.

06:46Now you can just put it in as full whole halves, like so.

06:52Beautiful.

06:53We want flavour from garlic.

06:56Lime juice and zest.

06:59I can already smell the spices on that chicken cooking as we go.

07:04This is looking really good.

07:05It brings a lot of flavour.

07:07And then, of course, some finely chopped coriander in there as well.

07:12We're going to go with the olive oil.

07:15The juice of the lime.

07:18Give it a really good squeeze.

07:20Get as much of it as you can off.

07:23Perfect.

07:25Now this is where the magic begins.

07:27You've got full control over the consistency here.

07:32Now if I wanted a bit of a chunky, rustic style, guacamole type addition to this dish, I'd just go a couple of times and I'd be good.

07:42That's it.

07:42But I want this to be a little bit smoother, a bit more like a puree.

07:46So, just slap it down.

07:49It's so good.

07:51The technology here means that if I press lightly, a bit of a gentle speed, but pressing right down really goes for it.

07:57That's perfect.

08:00I promised you an avocado puree.

08:03Check this out.

08:04It's smooth.

08:05It's creamy.

08:06It's delicious.

08:07Now I'm going to take this blade out very carefully.

08:10They're super sharp.

08:12But look at this consistency.

08:13Perfect.

08:14I love it.

08:15I love it.

08:15I'm going to set that aside for a moment.

08:17And then all I need to do before serving is char off some delicious corn tortillas and then make the incredible kiwi salsa.

08:25For the cute little kiwi salsa, in a bowl, combine the cherry tomatoes, kiwi fruit, some flat leaf parsley, dried chili flakes, lime juice, generous pinch of salt,

08:40and some extra virgin olive oil.

08:43Give it a little mix and it's ready to go.

08:47I love when everything comes together just perfectly as planned.

08:52You've got to check out this crispy chicken thigh skin.

08:55Look at this.

08:56That there, you do not get crispy skin like that in anything other than an air fryer.

09:02It's perfect.

09:03But we're going to get to that in a moment.

09:05First, we've got to build our plate up.

09:07I've charred these off just in a dry pan so that they're smoky and a little bit golden brown on the outside.

09:14Give that a little bit of a smear like so.

09:16And we're going to repeat that process with all the others.

09:19The chicken is looking so succulent.

09:29It's moist in the middle.

09:30But as I run the knife through that skin, it's crispy, crunchy, everything chicken thigh should be,

09:36especially for a taco recipe like this.

09:39Next, we've just got to load them up with the chicken pieces.

09:42To bring it all together, we've got to utilise this beautiful salsa.

09:46Big, generous helping right in the middle of each.

09:49Fresh herbs, kiwi, tomato, chilli.

09:53This is a showstopper of a recipe.

09:56I've got some fresh flat leaf parsley.

09:58Just going to run the knife through these leaves gently.

10:00Give it a little sprinkle across the platter like so.

10:06Extra little pinch of salt.

10:09This to me is taco heaven.

10:11We've got the crispy corn tortilla base that is lathered up with that smooth and zesty avocado puree.

10:18The crispiest chicken thigh you're ever going to taste.

10:21And a salsa that just brings this recipe to life.

10:24Doesn't have to be Taco Tuesday to enjoy this recipe.

10:27You're going to want to have these every day of the week.

10:30Cook like me every day with my brand new best ever cookbook, Cook with Luke.

10:39Packed with more than 80 delicious recipes, this is the food I love to cook and eat.

10:45Healthy weeknight meals that are ready in minutes.

10:48Nourishing, cafe-worthy breakfasts made at home.

10:51And my favourite comfort foods, only better for you.

10:55The only place to get yourself a copy is at Cook Dine Host.

10:58So head to cookdinehost.com and start cooking some simply tasty food today.

11:14When it comes to our health, it all starts in the gut.

11:16How we absorb our nutrients, but also how we break them down so that we digest them properly without discomfort.

11:23And we can make the most of all the healthy food that we eat.

11:26Now this is my gut-loving smoothie bowl.

11:30You're going to love it.

11:31And it's got a few cheeky little ingredients, including papaya.

11:35Now, papaya is actually fantastic for your gut.

11:39So much so that there is an enzyme found in the skin of a raw papaya called karakane.

11:45That actually helps break down gluten for us.

11:48It's actually the powerful ingredient contained in each and every tablet of GlutGuard.

11:53Which is perfect for those who have to avoid gluten, who are worried about being glutened.

12:00Along with the papaya, we've got some frozen mango, frozen banana, some vanilla protein powder to up the gut goodness right there.

12:07And we're going to bring that together with your favourite plant-based milk.

12:11Pour that in.

12:12We're going to chuck the lid on and blitz it until it's thick, smooth and creamy.

12:23This stuff looks like soft serve.

12:26It is so incredible.

12:28Not many people make smoothie bowls with papaya.

12:31And I tell you, once you do, you're going to love it.

12:34Look at that.

12:35I'm going to turn this out into my bowl, just like so.

12:39Thick, gorgeous, vibrant.

12:41This is like taking your taste buds on a tropical holiday every morning.

12:45It's not just the incredible enzymes found in the papaya skin that are so fantastic.

12:50It's actually a rich source of vitamin C and vitamin A.

12:54So it's a big tick from me.

12:56Now I'm going to smooth that out.

12:57And then we're going to top this like an absolute king.

13:01What we want to do is we want to start with some banana.

13:03We're going to slice that up into some thick rounds.

13:07Banana is one of my favourite fruits.

13:09Such a fantastic source of energy and pairs beautifully with the papaya.

13:13Now I'm going to go some longer shards here, just along the banana like so.

13:19And the reason I'm going to do that is I want a little bit of height with this.

13:24So I'm going to try to get all cafe worthy with this smoothie bowl.

13:28We're going to go in, press it in like so.

13:32One more.

13:34Unreal.

13:35And then we're going to get some more papaya on there because who doesn't love it?

13:39So I'm going to sprinkle some of that around the banana.

13:43And then nothing makes this more tropical than some toasted flaked coconut.

13:49If you're looking for a gluten free breakfast that's high in protein, packed with smart carbs,

13:54but also fantastic for your gut, then this is the smoothie bowl for you.

13:59I'm such a fan of making cafe worthy breakfasts at home.

14:08And you know what?

14:09It's easier than you think.

14:10And the best part about making it yourself at home is that you can next level the health benefits.

14:15This is my miso scrambled eggs with crispy tallow hash browns.

14:19And you're going to be making them over and over again once you try them.

14:23Now we're starting off with a little bit of flavour.

14:25We've got onion powder, minced garlic.

14:27We're going to use an egg in there to hold everything together.

14:30And I'm keeping this recipe gluten free.

14:32So I'm going to use tapioca flour, arrowroot, the same thing.

14:35You can use these to help bind recipes where white flour would traditionally be used.

14:39Now I'm going to give this a generous pinch of salt, bring a lot of flavour out.

14:44And then give this a really, really good mix.

14:47We want the egg to wrap itself around that potato so it holds its form when it hits the pan.

14:52Now you'll notice with the potato I've grated it,

14:54but I've also given it a really good squeeze to drain out excess water.

14:58If you want crispy hash browns, you've got to get rid of as much of that water in the potato as possible.

15:03Alright, now I'm talking about all things crispy.

15:06I'm promising crispy hash browns.

15:09The only way to get crispy hash browns is frying them in a really good, healthy quality source of fat.

15:15Now today I'm using grass-fed, grass-finished beef tallow.

15:19It is next level. I often say fat is where the flavour is at, but I also say fat is where the health is at.

15:26Now if you're getting fat that's naturally occurring from nature or animals, that's the stuff we want to be celebrating.

15:32And this here, best of the bone, it is liquid gold.

15:35Now I'm going to bring my pan up to heat.

15:37We'll melt this off, almost shallow frying so they go nice and crispy.

15:41I'm going to cook it off in batches.

15:43And once they're done, place them on a tray in the oven, set on low, about 120 degrees, so that they stay warm while I make my miso scrambled eggs.

15:53Now this here is a bone broth concentrate with organic miso.

15:58Now we all know the benefits of bone broth.

16:00It helps heal and seal the gut.

16:02It's fantastic for hair, skin and nails.

16:04And it can also support good quality sleep, boost our immune system and a whole lot of other fantastic health benefits.

16:10Now I like adding it to these scrambled eggs.

16:13It adds so much flavour, but it's really, really versatile.

16:16You can put it in sauces, marinades, even into your soups.

16:19This is grass-fed bone broth that is cooked low and slow for more than 48 hours, extracting all the goodness from the bones from those happy cows, meaning it's the best for your health.

16:31My secret hack for getting cafe-style scrambled eggs at home every time is cooking low and slow.

16:38So gently move them around the pan rather than overturning them time after time.

16:43Patience is the key for a perfect scrambled egg.

16:49Check out how crispy my hash browns have gone.

16:52I love when they get those little spidery edges.

16:54You just know they're going to be so crunchy.

16:57Now, remember, when you're cooking scrambled eggs, turn the pan off a little bit earlier than you typically would, because the residual heat is going to keep them cooking.

17:07Let's plate these up.

17:08Oh, they're gorgeous.

17:11They're glossy.

17:13They're everything an egg should be.

17:15I can't help myself but to add some of this delicious bone broth barbecue sauce to dip my eggs and hash browns into.

17:22And then, of course, bring a little colour and life to the plate.

17:26We've got some freshly chopped chives that can go across the eggs.

17:31And then a generous pinch of salt as well.

17:34If you're looking to spoil a loved one or simply wake up one day and say,

17:38heck, I'm going to spoil myself, this is the recipe for you.

17:42I never say no to a sneaky treat and I'd certainly never say no to something that's no-bake.

18:02So you'll be saying yes to my no-bake lemon and coconut slice.

18:07It's so good and the best part is it's a healthy dessert that's actually packed with protein.

18:14Now, we get the protein from these chickpeas.

18:17They're also a fantastic source of fibre.

18:20The best part about them is they also come in this eco-friendly tetra pack that's super easy to use.

18:26You simply tear off the top and then you drain them out with no fuss at all.

18:31With no artificial colours or flavours, no preservatives and no added sugar,

18:36you know this is just the good stuff.

18:38Let's transfer it to a powerful food processor or blender.

18:41And then in there, to create our base, we need to flesh it out with some other classic McKenzie's pantry staples.

18:48We've got desiccated coconut.

18:51We've also got some coconut flour, which is a fantastic gluten-free alternative to regular flour.

18:57And now we want our wet ingredients.

18:59We're going in with some lemon juice.

19:00We're making this refined sugar-free, so we're actually going to use some maple syrup for this one.

19:08Now, this is raw, no bake, meaning it needs to set somehow and we set it in the fridge.

19:14And coconut oil goes firm when it hits the fridge.

19:17We've got some coconut cream.

19:18This adds a beautiful texture.

19:21And then, of course, along with the lemon juice, we're actually using the zest.

19:25It's gorgeous.

19:26A little bit of vanilla extract.

19:29And even in your baking, a little crack of salt.

19:34Perfect.

19:35All right, we're going to place the lid on this, blitz it until it's smooth and well combined.

19:40If it's a little thick and chunky, you can add a splash of water or two to really loosen it up.

19:45This is looking perfect.

19:51This filling, so zesty, so vibrant.

19:56You want to line a square cake tin with baking paper.

20:00Spoon that out and then we're going to transfer this to the fridge to firm up.

20:04It gives us just the right amount of time to get onto our zesty lemon coconut frosting.

20:15It wouldn't be a lemon and coconut slice without a lemony and coconutty icing.

20:23And it all starts with a fantastic, good quality, shredded coconut.

20:28We're going to go coconut oil again.

20:30That helps it set firm when it hits the fridge.

20:33Coconut cream.

20:36Maple syrup.

20:37And some lemon juice.

20:43And this lemon right here, well, we're not going to use the juice from this one.

20:47We're actually going to reserve it for the zest to make our icing look next level.

20:53Now, give your icing a little crack of salt.

20:57And then get your hand blender in there.

20:59And what we want to do is we want to pulse it until it's smooth and well combined.

21:04And again, if it gets a little stiff, a little splash of water will really get it going.

21:08To say I'm excited is an understatement.

21:27I'm so keen on this.

21:28What I love about it most is that it's so easy.

21:31Just a little casual slice up the middle, just like so.

21:35Soft, gorgeous and perfect.

21:37It's got a coconut chickpea filling.

21:40It's got that incredible zesty icing on top.

21:44If you think you've lemon sliced in your life, let me tell you, you haven't.

21:49You haven't had a real coconut lemon slice until you try this one.

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