Friday Foodie: Luke Hines


Welcome to the latest edition of my Friday Foodie series, where each week I feature my favourite health and wellness stars. Each week, they share their tips for healthy living and their favourite recipe.

This week I am featuring Luke Hines who is a passionate foodie and nutrition and fitness expert. I first discovered Luke on the 2013 season on My Kitchen Rules, when he teamed up with Scott Gooding. I have also been very fortunate to hear him speak on The Paleo Way Tour.

Tell us a little bit about yourself, your family, what you do and what inspired you to lead a healthier lifestyle?

Being born and bred Melbourne I soon got a taste for the beach lifestyle. I really enjoyed all things sun, sand and surf so I swapped the coffee mecca of Australia for the sun drenched beaches of Bondi. And just recently I have followed the warmth to the Gold Coast, which I am absolutely loving. Theres a great food scene here and I am loving the farm to table philosophy so many eateries around here are embracing. 

For me I never enjoyed sports at high school. I was the overnight bullied kid who didn’t feel comfortable in those daunting competitive environments. It was only after school that I realised how good it feels to look after yourself! And when I realised how good I felt, I wanted to help others achieve greatness in all aspects of their lives, inside and out. 

What tips would you give to someone who has just commenced living a healthier lifestyle? 

Be gentle with yourself and take each day as it comes. Some days it will feel like your’e climbing mountains, and other days it will feel like you’re pushing s#$% up hill. You sort of need to roll with the punches and always remember WHY you started the journey and how important it is to you. 


Do you have any tips for eating well on a budget?

Absolutely. You see, I follow a Paleo lifestyle and it suits a tight budget really well. Reason being is we steer away from the ‘fancy’ cuts of meat that are often very expensive and opt for the cheap cuts on the bone that taste just as great! In addition it is about shopping locally and what is in season. Local produce that is supposed to grow at this time of year is always the most cost effective. And another great part of the paleo way of life is that wastage is minimal. It is all bout making the use of all aspects of ingredients from animals to fresh produce, and minimising wastage.

How do you deal with food struggles from your  family?

My partner and I are both Paleo so I am not directly affected by any food struggles. And my greater family like parents and siblings are highly supportive of my choice to live the paleo way. In fact I have inspired some of them to follow suit as soon as they saw the great results I was gaining. 

What is your favourite food?

Definitely Eggs. They are so versatile and are such a staple in my diet. It might be a creamy omelette in the morning to start my day or eggs to bind a delicious paleo friendly banana loaf. 

Who is your favourite foodie and why?

I think the boys at Three Blue Ducks do a phenomenal job with inspiring others to live farm to plate, and their whole ethos sits really well with me. They also produce really sexy cook books!

 What is something that you enjoy doing when you have some ‘me’ time?

Going on drives to explore new little towns. Since having moved up to QLD there’s so many unexplored cafes and outdoor bush walks to discover! I love when the weekend comes because I get to see somewhere new!

What is your favourite recipe to cook? Can you share the recipe with us? 

One of my most favourite recipes to cook is the famous butter chicken from the paleo Way 10 Week Activation Program It has you going back for more overtime! Serve it with cauliflower rice and BOOM, you’re sorted!


Butter Chicken


  • 4 tablespoons coconut oil
  • 1 large onion, diced
  • 4 garlic cloves, crushed
  • 2 teaspoons garam masala
  • 1 teaspoon ground cardamom
  • 1 teaspoon ground coriander
  • 1 teaspoon ground ginger
  • 1 teaspoon ground cumin
  • ½  teaspoon paprika
  • 1–2 pinches of cayenne pepper (optional)
  • 1 teaspoon ground turmeric
  • 3 tablespoons tomato paste
  • 1 teaspoon sea salt
  • 2 tablespoons lemon juice
  • 1 x 400 ml can coconut cream
  • 700 g chicken thigh fillets, cut into bite-sized pieces
  • coriander leaves, to serve


Heat 4 tablespoons of the coconut oil in a large saucepan over medium heat.

Add the onion and sauté for 3 minutes until translucent. Turn the heat down to low and stir in the garlic and spices. Add the tomato paste and cook for 1 minute. Add the salt, lemon juice, coconut cream and mix well.

Turn the heat up to medium and bring the sauce to a simmer. Add the chicken and stir until well coated with the sauce. Cover the pan with a lid and cook, stirring occasionally, for 20–25 minutes, or until the chicken is cooked through and the sauce has thickened.

Garnish with the coriander and serve with cauliflower rice.


This recipe is from

The Paleo Way 10 Week Activation Program is a vibrant health, weight management and fitness program, tailored to a Paleo lifestyle. It teaches you the synergy between eating good food, moving your body every day and looking at the positive sides to life. The secrets to a healthier and happier life. 

Reclaim your health at

A bit more about Luke and where he can be found


Following a very impressive stint on the 2013 series of My Kitchen Rules Luke Hines jumped straight from the proverbial frypan into the fire – parlaying his success from Channel 7’s popular cooking show, into a post-TV career that continues to showcast his passion for educating Australians on clean nutrition and optimal training for a positive lifestyle.

Although 29-year-old Luke cut his teeth (and what a megawatt smile!) with surf lifesaving, competitive ocean swimming and surfing before launching his business as a personal trainer and owner of Bondi PT, his proudest achievements to date are his ability to capitalise on his professional media exposure as the perfect platform for his “Clean Living” message.

Prior to impressing MKR judges Pete Evans and Manu Fidel, as well as fellow contestants with his nutritious and delicious creations, likeable 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 included 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.

Following MKR, the public – and their eagerness to listen to his healthy life advice – continued. His credits included: the release of Clean Living book (a fully illustrated three-week exercise program and menu plan of mouth-watering, paleo-style food); health and fitness consultant on Angelina Jolie’s new movie Unbroken; cooking presentations with a number of corporate clients (including Williams Sonoma and Smooth FM) and regular appearances on The Morning Show

“I want to prove to Australia that healthy food can be tasty food,” says Luke.

"I believe in a long-term, holistic lifestyle of health. I don’t think eating well should be complicated. It’s simply a matter of being educated to make choices that taste good and are better for you. I am honoured that I now have the opportunity to share my knowledge of living a healthy lifestyle, interest in experimenting with fresh ingredients to create delicious recipes and excitement for taking my passion for clean living to the public.”

Website -

Facebook - @LukeHinesOnline @ThePaleoWayTribe

Instagram - @LukeHinesOnline @ThePaleoWayTribe

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