THIS WEEK'S PALEO RECIPES

& SHOPPING LIST

by Sammy Kateb

ABOUT THIS WEEK'S PALEO MENU

This week's recipes are by a low carb enthusiast (and Popsicle Guru!) - Sammy Kateb. 

Due to severe injuries suffered in the past, Sammy searched and found his own eating protocol that has

dramatically reduced his pain. In the hopes it may help other people, Sammy is sharing his dream paleo

menu with everyone via his Instagram @sammykateb!

Sammy doesnt quantify his ingredients - he just lets his creativity flow in the kitchen. So we created the

shopping list with approximate quantities, based on 2 pax.

Sammy likes to keep his breakfast simple. Here are 3 breakfast options that he likes to rotate: 

1- Chocolate whey protein shake with a side of 5 blanched almonds.

2- 2 boiled eggs with 5 almonds as well

3- 2 scrambled eggs with 5 almonds

For snacks, he really loves a good homemade popsicle (see the amazing recipes below!)

...or one of the following options: 5 almonds, 5 walnuts, 5 raw cashews, a small handful of pumpkin seeds.

By Sammy Kateb

DAY 1

DinnerNo Carb Chicken Cutlet &

Rainbow Salad

"A colourful meal is a healthy

meal. I pounded the chicken

cutlets to tenderise them.

For the coating I combined

coconut flour with spices and

salt.

Use the spices you like to give

your cutlets flavour!

I then sautéed the chicken

breasts in coconut oil on a low

heat to get them as crispy as

possible.

Served with a side salad that I

made with every colourful

vegetable I could find.

Add a few black olives to give the

salad some depth.

Salt, lemon and olive oil for the

dressing!

SnackRaspberry Popsicles

"Keto friendly and absolutely

addictive!!!

1- In a mixing bowl add a pack of

cream cheese and Greek yogurt.

Mix well until creamy then add a

teaspoon of Vanilla extract and a

little Vanilla pod for that extra

flavor. Add sweetener of

choice....here I added stevia. You

can use Honey or Agave syrup.

2- Put some frozen Raspberries in

a blender and blitz.

3- Pour creamy cheesecake mix

in moulds 3/4 of the way & add

the raspberry mix...... With a long

stick mix well, so the flavors and

colors intermarry.

4- To gimmick a regular

cheesecake crust I put 1/2

teaspoon of sesame seeds with a

little yogurt then poured on top

of each mould.

5- Freeze for about 5 hours and

there you have it. Enjoy!"

LunchAnti-oxidant Kale Summer Salad

"Today I started my summer by making this colorful salad.

Turned out so delicious and hydrating. Here is the recipe:

Chop kale finely, add chopped purple cabbage, arugula, red onions,

cherry tomatoes, watercress, sliced avocado, boiled eggs, diced goat

Halloumi cheese, walnuts, roasted pine nuts, Goji berries and dried

cranberries..... Season with Himalayan salt and a simple lemon and

olive oil dressing. Et Voila....Delicious and highly nutritious1"

By Sammy Kateb

DAY 2LunchJapanese Omelette

"To build muscle you need protein, and eating

boring protein every day will lead to binging on

carbs, Therefore one needs to get creative to

maintain a steady nutritious diet!

Today I created a Japanese omelette using organic

eggs with edamame, Chopped nori (seaweed)

with a touch of Lebanese..... chopped goat

Halloumi cheese.

Turned out delicious.... I had it with a simple

arugula salad dressed with lemon juice and olive

oil. Make every meal worth eating..... That's my

motto!"

Vegan Dairy Free Berry Popsicles

"They are not only packed with healthy nutrients, but are also delightful. Today I made Boysenberry coconut milk popsicles. They take about 10 minutes to make so let’s start:

1- If you can’t get fresh Boysenberries in season best to get them frozen as they are frozen fresh. Put them in blender and blitz until creamy.

2- Get a good quality coconut  milk, not all are equal in quality and taste, Find the best kind and pour in a bowl, add a teaspoon of vanilla extract and your sweetener of choice. Here I added

Stevia.

3- Add Boysenberry mixture to coconut milk and fold gently to get both colors and flavors integrated.

4- Poor into the moulds, add sticks and freeze for about 5 hours... and there you go.

Make everything you consume worthwhile eating and Voila!'

Snack

Keto Beef Stroganoff 

"Today I created this healthy, low carb, lactose free

version of Beef Stroganoff, served on a bed of

cauliflower mash. It takes less than 30 minutes to

make and is delicious and comforting. Here is the

easy recipe:

Let’s start with the base, which is the cauliflower

mash. I use it instead of mashed potatoes - they

have the same consistency. You will be fooled by

thinking you are actually eating mashed potatoes!

Steam a head of cauliflower until soft. Let it cool

down, put into the blender and add low fat

coconut milk. Blitz until smooth and creamy, add

Himalayan salt and set aside.

Beef Stroganoff: cut lean beef filet in strips, slice

mushrooms and set aside.

Sauté a small diced onion with a bit of coconut oil,

add a clove of minced garlic. When golden, add

beef strips and sauté until semi-cooked. Add sliced

mushrooms and sauté with the beef. 

Add spices like cinnamon, all spice, black pepper,

Himalayan salt and a few drops of Worcestershire

sauce.... cook on low heat until brown. Add a few

tablespoons of low fat coconut milk instead of

cream. Cook on simmer until the stew thickens.

Now heat up the cauliflower mash...... place it on a

plate, add beef stroganoff and sprinkle with a little

chopped parsley for color."

Dinner

By Sammy Kateb

DAY 3DinnerKorean Inspired Lamb

Cutlets Over a Homemade

Kimchi Salad

"It’s Keto, Paleo and Low

carb friendly.

Let’s start with the lamb

cutlets.. Marinate lamb

cutlets with the following:

minced Garlic, grated

ginger, Tamari or light soy

sauce, rice vinegar, sesame

oil, sea salt and pepper.

Best to marinate overnight.

Heat an iron skillet and grill

your cutlets to your liking.

Now for the Kimchi salad:

cut cabbage into strips and

let marinate in salt water

for 30 minutest. That will

allow the cabbage to

tenderise. Grate some

ginger, garlic, and add fish

sauce and chilli flakes....

Here I also used Sriracha

hot sauce.... Season with

salt and your salad is ready.

Place cooked cutlets on

top of your salad and

sprinkle a pinch of sesame

seeds."

SnackVegan Matcha Coconut Pistachio

Soak some fresh pistachios in

water overnight. That makes them

super easy to peel. Blend peeled

pistachios and add coconut milk,

a teaspoon of green matcha tea

powder, natural pistachio essence

for that added flavor and your

sweetener of choice. 

Lunch

White Truffle & Lemon Zest Omelette

"This dish looks expensive and luxurious but in

reality it’s inexpensive (but still luxurious!).

Truffles are expensive and I realized that

truffle oil on the market is not only expensive

but also can have a synthetic and rancid taste.

This is why I make my own oil that I store in

the fridge.

To make truffle oil, heat olive oil on super low

heat for a few minutes, shave a truffle into the

oil and turn the heat off. Once cool, pour it

into a bottle and store in a cool place. The

flavor gets stronger and stronger within days! I

make small batches of this oil. I also add a

little to my mustard jar to make Truffle

mustard. This omelette has Caviar...... I actually

get a tasty brand for about $8 YES !!! Now let’s

jump into the recipe: I slice an onion and I

sauté it with a little salt. I don’t use any oil

since the water of the onion will cook it

through and caramelise it until brown .When

done I add a few drops of my truffle oil and 

grate some lemon zest. I then add my beaten

eggs. I don’t use salt since the caviar is salty.

I cook my omelette until soft and fluffy in a

non stick pan and transfer it to a plate...

Drizzle some goat yoghurt instead of sour

cream & garnish with caviar. I like to garnish

everything with dill for added flavor. Here I

served my omelette with a side of Arugula

salad topped with smoked salmon."

Here I used stevia.

i like to smash some peeled pistachios

and add to my mixture, so I get crunchy

pieces of pistachio as I bite into the

popsicle.

Fill your moulds with mixture and freeze

for about 5 hours. "

By Sammy Kateb

DAY 4

DinnerKeto Ground Beef Tacos

"Let’s start with the taco  shells! Put sliced good

quality Swiss cheese in a small non stick pan....

and on low heat. When the cheese starts to melt

keep spooning out excess fat. Flip over and

repeat the process until the cheese is almost

crispy. Remove the cheese and place over a

wooden spoon to get the form of a taco shell.

When cool it crisps up and takes the shape.

For the filling dice an onion and 2 garlic cloves

and proceeded to sauté...once browned, add the

ground beef and a taco seasoning packet.

SnackOrange Coconut Popsicle

"...infused with a tiny bit of “Orange water

blossom “, “ماء زهر” !!!

1- In a jug mix Coconut  milk, a teaspoon of pure

vanilla extract or a little vanilla pod and the

grate of one orange. Add sweetener of choice...

here I used Stevia but you can use Agave or

Maple syrup.

2- Squeeze an Orange or 2 and add a few drops

of orange blossom water.

It’s ok if you don’t find the Orange water

blossom.... the flavors will still be delicious.

3- Fill your molds 1/3 with Orange juice then add

your Coconut milk mixture. Stir lightly to get

flavors integrated.

4- Freeze for at least 5 hours and your popsicles

are done."

LunchChicken Ramen Bowl with No

Noodles

"...But instead I used Zucchini spirals

also known as Zoodles. This chicken

bowl is all about the broth. I make

the broth a day in advance to be

able to refrigerate it so all the

chicken fat solidifies and I am able to

strain and discard the chicken fat. To

get a robust broth, simmer a good

quality chicken for at least 2 hours

with a cinnamon stick, sliced ginger,

an onion sliced in half, garlic cloves,

bay leaves and sea salt. When

cooked through, remove the

chicken, shred and set aside.

To assemble this ramen bowl, boil

zoodles for a few minutes until

tender, but still al dente; just like you

would with real noodles. Have the

following ingredients ready:

shredded chicken, carrots, red and

white cabbage, sliced radish, red and

green chilies, cilantro/ coriander and

a boiled egg.

Place all ingredients in a bowl, then

pour the heated broth on top. To

season add a little low sodium soy

sauce or Tamari sauce, and finish off

with a pinch of sesame seeds and...

that’s it! A super fresh bowl of

healthy ramen that will leave you

feeling satisfied and invigorated. "

Cook the ground beef until brown and set

aside. Meanwhile make the salsa using:

diced tomatoes, onions, chilli peppers,

cilantro, lime juice and sea salt.

I also made guacamole: roughly mash an

avocado, add a small diced onion,

chopped cilantro, and season with coarse

salt.

To assemble your tacos: fill your cheese

taco shells with ground beef mixture, add

a little shredded iceberg lettuce, fresh

salsa, guacamole and goat “Labne” - aka

Greek yogurt - instead of sour cream.

Garnish with chopped Cilantro and serve

immediately!"

By Sammy Kateb

DAY 5DinnerSnackRed Velvet Keto Popsicles

"The good thing about making popsicles is you get to taste

exactly what they will end up tasting prior to freezing. So

you can add or subtract ingredients as you go along making

it your own. So keep tasting!

1- I put the following ingredients in a bullet blender: Greek

yoghurt, cream cheese, sugar free cocoa powder, pure

vanilla extract and as a sweetener I used Stevia. You can use

sweetener of choice: Agave, Maple, etc. To get that reddish

color I put a tiny piece of uncooked beet root to stay away

from food coloring. It does the job without changing the

taste.

2- Blend all ingredients and fill your moulds and freeze for 5-

6 hours.

3- Melt sugar free white cooking chocolate and drizzle on

frozen popsicles and freeze back for another hour. There you

have it!"

Lunch

"1. Marinate 6 skinless chicken thighs cut in 1/2, add 2

tablespoons of fish sauce, 2 tablespoons of soy sauce,

minced garlic, 2 tablespoons of sesame oil, chilli pepper,

2 tablespoons of Tamarind paste, 1 lime's zest and juice,

sea salt and pepper. I also added a little stevia for

sweetness.

2. Marinate for half an hour and bake in oven on medium

heat until golden brown and sticky.

3. Serve on a bed of lettuce, cilantro , limes and chopped

green chillies..

4. Wrap the chicken in lettuce, add cilantro, squeeze

lime juice & garnish with green chilli peppers. Enjoy!"

Sticky Tamarind Chicken Lettuce

Cups with Cilantro & Lime 

Rustic Keto Pizza 

"This recipe is all about the crust. Use your favorite

toppings.! Here I used sun dried tomatoes, Picante salami,

home made tomato sauce, mushrooms, olives, sautéed red

onions, cherry tomatoes, 3 cheeses, oregano and topped it

with Arugula after it was done.

1- Grate a head of Cauliflower and sauté until cooked and

dry. Once cool, blitz it in blender with 2 eggs. Transfer the

mixture to a mixing bowl & season your cauliflower dough

with a little sea salt, pepper, oregano and freshly grated

Parmesan. If too wet, add enough almond flour, until the

dough does not fall apart.

2- Transfer your dough to a parchment paper lined baking

pan and spread evenly. Bake on Low until golden brown

and dry. That should take around 40-50 minutes.

3- Let cool before adding your tomato sauce and toppings

and cheese of choice & bake your pizza again until all

toppings are cooked & the Cheese is melted."  

By Sammy Kateb

DAY 6

DinnerZoodle Bolognese With Parmesan Cheese

"1- Spiralize a bunch of zucchinis. Keep in mind zucchinis are mainly water so double the

amount because it will shrink by half.

2- In a pot sauté an onion with a little olive oil, add minced garlic according to taste, lean

ground beef, or mushrooms, if you don’t eat meat, and season with whatever spices you like..... I

used all spice, cinnamon powder, black pepper, paprika and a little apple cider vinegar, plus of

course sea salt. Add tomato paste and cook until its acidity is gone. When the meat is fully

cooked start adding zoodles in and mix. Soon the zoodles will shrink and release water. Keep

them al dente!!

3- Put your Zoodle Bolognese in a Pyrex..... add freshly grated Parmesan and bake for about 20

minutes."

SnackNatural Melon & Kiwi Popsicles Infused

With  Freshly Grated Turmeric

"Turned out turmeric gives this recipe that

extra kick! Such an easy recipe:

1- Cut a melon in cubes and blitz in a

blender. Add grated turmeric. Don’t add too

much as it might make it bitter! If your fruit

is not sweet enough you can add sweetener

of choice.

2- Fill your moulds up to 3/4 with melon

mixture and freeze for about 45 minutes

without putting your popsicle sticks in.

3- Meanwhile peel your Kiwis and blitz.

4- Fill the rest of the moulds with the kiwi

mixture, put in popsicle sticks and let freeze

for at least 5-6 hours."

LunchPeruvian Grilled Chicken “Pollo A La Brasa”

With a Tangy Green Dipping Sauce.

"It’s Keto, Paleo, Low Carb and Bullet proof

diet and Gluten free friendly!

Let’s get to it: Best to marinate chicken

overnight... You can marinate a whole

chicken or whatever you fancy. I personally

prefer darker meat, so here I used chicken

thighs. Prepare the marinate by mixing: a

few teaspoons of olive oil, a few cloves of

minced garlic, juice of a whole lemon or

lime, a few teaspoons of Paprika, a few

teaspoons of cumin powder, dried Oregano

and season with a good amount of sea salt

and black pepper.

When the mixture is ready, pour the

marinate under and over the chicken skin,

so the flavors penetrate deeply. Marinate

overnight & grill in the oven on high for 20

minutes. Lower the temperature & allow to

cook through for another 40 minutes.

Remove from the oven and allow the

chicken to sit for 5-10 minutes before

serving. Meanwhile make the green spicy

dipping sauce: blend a handful of cilantro

with stems, green chilli, garlic, lime juice

and Greek goat yoghurt. Season with sea

salt and blend mixture until creamy. Serve

green dipping sauce next to the chicken

and enjoy eating this dish with your hands!"

By Sammy Kateb

DAY 7

Dinner

Low Carb Chicken Tikka Masala

"I mixed the following with my cut-up chicken

breasts: fresh ginger, garlic, paprika, lemon juice,

goat yoghurt, garam masala, turmeric powder,

chilli powder, coriander powder, tomato paste,

sea salt and pepper.

I mixed everything and let marinate in a zip lock

bag for 30 minutes. I then put a little coconut  oil

into a pan and started sautéing my chicken. 

SnackChocolate & Vanilla Popsicles 

"1- In a big jar add coconut milk, pure vanilla

extract or pod & your sweetener of choice.

Separate the mixture in 2 separate jars.

2- In the second jar, add pure unsweetened

good quality Cocoa powder and whisk really well

until it dissolves.

3- Start layering your moulds with vanilla and

chocolate mixture and freeze for 5-6 hours.

4- To make a Keto chocolate ganache mix

coconut oil, unsweetened good quality cocoa

powder your sweetener. Heat on stove top for a

few minutes until it thickens.

5- Remove frozen popsicles and dip and drizzle

with chocolate ganache then garnish with a few

toasted pine nuts. Freeze for another hour and

they are ready to eat."

LunchKeto Shrimp Pad Thai

."..with butternut squash noodles.

Turned out light and bright in flavor

1. Spiralize a butternut squash.... If

you don’t have a spiralizer simply use

a peeler and shave away on the

squash.

2. In a skillet sauté minced garlic

with a little coconut oil, then add

sliced red peppers. When peppers

are semi-cooked, add your shrimp

and cook until pink. Set aside. 

3. Sauté butternut squash in a little

coconut oil... Once tender add some

bean sprouts.

4. Incorporate your shrimp mixture

to squash noodles, mix and sauté.

Make room in the skillet and add a

scrambled egg. When the egg is

cooked, mix everything together.

Season with a little soy sauce,

tamarind paste, fish sauce, chilli

sauce, salt and pepper - all according

to taste.

5. Place your Pad Thai on a plate and

garnish with crushed peanuts,

cilantro, sliced scallions and squeeze

a little lime or lemon juice on top."

until cooked through and golden brown.

To get that creamy sweet taste I added

coconut milk and when it got thickened I

added a few tablespoons of goat yoghurt.

  

Meanwhile I grated a head of cauliflower.

and sautéed it with a little ghee. I also

grated a small root of turmeric and added

frozen peas.

Seasoned with sea salt and pepper ...

sautéed until warm and that was it. I

garnished my chicken with cilantro and

served my meal with a goat yoghurt, mint

and green chilli sauce. Make every meal

worth eating and Voila! Enjoy!!"

By Sammy Kateb

SHOPPING LIST

Veggies, Herbs & FruitOrganic when possible.

We are listing here the ingredients for all the recipes, based on portions for 2 pax. If you are a family of 4, just

double the quantities. This shopping list does not include breakfast. See page 2 for the breakfast options.

Kale - 1 pack

Purple cabbage - 1 small ea

Arugula - 2 small packs

Red onions - 1 ea

Cherry tomatoes - a pack

Watercress - 1 small pack

Avocado - 2 ea

Lemon - 6 ea

Your favorite veggies for 2

portions of salad as a side

dish

Black olives - 2 cans

Edamame - 1 pack

Cauliflower - 3 heads

Your favorite mushrooms - 2

packs

Onion - 6 ea

Garlic - 2 heads

Parsley - 1 small bunch

White truffle 

Fresh ginger - 1 pack

White cabbage - 1 small ea

Bay leaf (fresh or dry) - 1 pack

Zoodles (zucchini noodles) -

5 packs (or make your own

using a spiralizer)

Carrots - 1 pack

Chillies red or green - 2 packs

Cilantro / Coriander - 1 bunch

Orange - 1 ea

Tomatoes - 500 g

Lime - 9 ea

Iceberg lettuce - 1 small pack

Any lettuce - 1 head or pack

Oregano, fresh or dry - 1

bunch/jar

Beet root fresh - 1 small

Dried tomatoes - 1 pack or jar

Red onions - 1 ea

Oregano, fresh or dry - 1

bunch/jar

Melon - 1 ea

Turmeric - 4 ea

Kiwis - 4 ea

Butternut squash - 1 ea

Red peppers - 1 ea

Scallions - 1 bunch

Coriander seeds (to blitz for

powder)

Mint

Quantities are based on portions for 2 pax.

By Sammy Kateb

SHOPPING LISTQuantities are based on portions for 2 pax.

Frozen SectionOrganic when possible

Raspberries - 200 g

Boysenberries -  200 g 

Peas - 200 g

Shrimp - 1 pack

Nuts & SeedsWalnuts - a small pack

Roasted pine nuts - a small pack

Sesame seeds - a small pack

Pistachios - 200 g

Peanuts - 100 g

Pine nuts - 100 g

DairyGoat Halloumi cheese - 500 g

Cream cheese - 2 packs

Greek yoghurt - 125 g x 8

Goat yoghurt -  125g x 4

Swiss cheese - 500 g

3 types of cheese for pizza - your

favorite - 100 g each

Grated Parmesan - 2 packs

Beverages & TinsGood quality coconout milk - 9 cans

Low fat coconut milk - 2 cans

Healthy FatsCoconut oil

Butter (grass fed if possible)  Ghee

Avocado oil

Extra virgin olive oil

Sesame oil

Meat, Fish, Eggs & Poultry

Eggs - 14 ea

Chicken breasts - 4 ea

Chicken whole - 1 ea

Chicken thighs, skinless - 14 ea

Beef cut into strips - 2 x 400 g

Caviar - 1 small jar, optional!

Smoked salmon - 1 small pack

Lamb cutlets - 8 ea

Spicy salami - 200 g 

Ground beef - 400 g

Grass fed/pasture raised

or organic when

possible

SweetenersStevia, 100% natural, loose in a jar or

liquid

Optional: honey or agave syrup 

Condiments & Spices Himalayan salt

Vanilla pods and/or extract 

Coconut flour

Turmeric powder

Nori (dry seaweed sheets)

Cinnamon

All spice

Black pepper

Worcestershire sauce

Green tea matcha powder - 1 pack

Natural pistachio essence

Tamari or soy sauce

Rice vinegar

Fish sauce

Chilli flakes

Sriracha (if you like it spicy)

Taco seasoning - 1 packet

Tamarind paste - 1 tube

Cocoa powder

Tomato sauce (or make your own)

Almond flour - 1 pack

Paprika

Cumin powder

Apple Cider Vinegar 

Tomato paste

Garam Masala - 1 jar

VariousGoji berries - a handful

Dried cranberries (no added sugar) -

a handful

Popsicle moulds!