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Lemon Chicken Veggie Soup

  • Published in
  • Written by Katelyn Rose
  • Category: Delicious

There's nothing like having a bowl of homemade soup while looking through the latest GQ mag. Talk about getting major hot-flashes! Hah, just kidding. Kinda. ;)

It's crazy to think tomorrow is October 1st! It's getting closer and closer to cooler weather here in Texas and I am just so excited. Even though the weather is still pretty warm, I wanted to get a head start on my Fall/Winter recipes. Soup is probably my favorite thing to make because it's easy and you usually have a bunch of leftovers (well, that's depending on who you're cooking for...). So here is my first Fall recipe for y'all– Lemon Chicken Veggie Soup (with brown rice)!

Lemon Chicken Veggie Soup

1 lb chicken breast
4 carrots, thinly slices
4 celery sticks, thinly sliced
1 leek, thinly sliced (or a half of a leek)
1/2 onion, diced
4 garlic cloves, minced
1/2 lemon, squeezed
32 ounces chicken stock
4-6 cups water
2 cups cooked brown rice (optional)

In a 8 quart stock pot, cook carrots, celery, leek, onion, uncooked chicken, chicken stock and water over medium heat for 1 hour. Once chicken is fully cooked, take it out and cut it into little chunks. Carefully put the chicken back into the soup along with the cooked brown rice. Add the minced garlic, tarragon, lemon juice, pepper and salt for taste. Cook for another 30min over low heat.

Serve with your favorite crackers or bread!

Enjoy! :)





Blueberry {crumb} Muffins

  • Published in
  • Written by Katelyn Rose
  • Category: Delicious

Did someone say "blueberry muffins"? Yep.

I saw this recipe on Pinterest the other day and they've been on my mind ever since... So of course I just had to try them out! And now I want to make them all the time because THEY'RE SO DARN GOOD.

Blueberry {crumb} Muffins // Paleo

~ 1 cup almond flour (I used Bob's Red Mill)
~ 6 Tbsp. arrowroot powder
~ 1/4 tsp. sea salt
~ 2 tsp. vanilla extract
~ 1 large egg, room temperature (or place a cold one in warm water for a few min!)
~ 1/4 cup raw honey, melted
~ 1/4 cup coconut oil, melted
~ 1/2 cup blueberries, rinsed (place them on a paper towel to dry!)

Crumb topping (optional):
~ 2 Tbsp. coconut palm sugar
~ 2 Tbsp. almond flour
~ 3 Tbsp. ghee (cold)

1. Preheat oven to 350 degrees. Combine almond flour, arrowroot powder, and sea salt in a medium size bowl. Stir to combine. In a separate bowl, add the egg and vanilla and whisk to combine. Then carefully stir in the honey and coconut oil into the egg mixture.
2. Add the wet ingredients in with the dry ingredients and stir to combine a dough. Next, carefully fold in the blueberries and then spoon the mixture into your prepared baking cups or liners in your muffin pan (about 3/4 full).
3. If you want a crumb topping, place all 3 ingredients in a bowl and mix with a fork or fingers until it's crumbly. Now sprinkle over muffins before baking! (I think I'm a fan of the crumble!)
4. Place muffins in the oven for about 20-25 min or until lightly golden on the sides. When done, remove from oven and allow to cool for about 10min because woah, they're dang hot!!

Note: This recipe makes about 6 medium size muffins! :)

Let me know if you have any questions! :)


Paleo Chicken Tenders// Sweet Potato Fries

  • Published in
  • Written by Katelyn Rose
  • Category: Delicious

It's been cozy couple of days here in Dallas. Like 70 degree rainy weather type of cozy and it's AUGUST. What's the deal, Texas? I mean, I'm NOT complaining here but woah! This is just crazy!

So me and my friend Julianne had the most brilliant idea to try out these paleo chicken fingers for lunch yesterday and oh my, were they just amazing– restaurant worthy amazing! Well, okay, this is someone who hasn't had chicken tenders in 5+ years but they for sure came close if my taste buds remember correctly! ;)

We also baked up some sweet potato fries and made a honey dijon mustard dip. Talk about YUM!

Paleo Chicken Tenders
2 pounds chicken tenderloins
1 cup almond flour
1 tablespoon flax meal
1 teaspoon paprika
1/2 teaspoon garlic powder
1/2 teaspoon sea salt
1/2 teaspoon dried parsley
ground black pepper to taste
2 eggs
coconut oil, in a sprayer

  1. Preheat oven to 450 degrees and line 2 large baking sheets with parchment paper.
  2. In a shallow wide bowl, mix together the almond flour, flax meal, paprika, garlic powder, sea salt, parsley, and ground black pepper.
  3. In another small mixing bowl, lightly beat the eggs. Dip the chicken strips in the egg making sure they are fully coated in the egg mixture. Then dredge them in the almond flour breading.
  4. Divide the breaded chicken tenders up between the 2 baking sheets and lightly spray with coconut oil (or olive oil spray). Place in the oven and bake for 6-8 minutes. Flip the tenders over, lightly spray again with oil and bake for another 6-8 minutes, or until the internal temperature reaches 180 degrees (F).
  5. Transfer the chicken tenders to a platter and serve immediately!

    Sweet Potato Fries
    4 sweet potatoes, cut 1/4 inches thick
    garlic powder
    olive oil

    1. Cut your sweet potatoes in 1/4 inch thick strips and place in a big bowl tossed in olive oil.
    2. Place foil on a baking sheet and spread potato strips evenly. Sprinkle salt, pepper, paprika, and garlic powder to taste.
    3. Place in the over at 450 degrees and cook for 20min. Take out fries and carefully flip them over to bake another 20min. Fries should be lightly soft and crispy when done! Serve immediately.

    Honey Dijon Mustard Dip
    4 tbsp honey
    2 tbsp dijon mustard

    1. Mix ingredients in a small bowl. Serve with your chicken tenders and fries!



Chocolate Chip Waffles

  • Published in
  • Written by Katelyn Rose
  • Category: Delicious

I know I've done many waffle posts, but I can't help but do one more... and these, my friends, have mini chocolate chips in them! WHAT.

This waffle recipe is just like the one I posted a few months ago BUT with Enjoy Chocolate Mini Chips! If you haven't had these mini chocolate chips yet, then you're poor taste buds have been missing out (especially if you have a lot of food allergies!). They're dairy, nut AND soy free and they taste delicious! I warn you though, these little guys are very addicting... So if you're planning to buy some, I suggest you buy two bags. Or three. Or four to be safe. (you'll thank me later)

It's almost the 4th of July! Do you have any fun plans? I'm heading down to meet my family in Austin on Wednesday to spend 5 days at the lake! I cannot wait to spend more time at the lake with them along with my Texas family (you know who you are!). :) What are your plans for the weekend? I would love to hear about them!

Chocolate Chip Almond Flour Waffles

~ 1 Cup Almond Flour
~ Pinch of Salt
~ 1 Tsp Baking Soda
~ 4 Eggs
~ 1/4 Cup Honey
~ 1 Tsp Vanilla
~ 1/2- 1 cup Enjoy Life Mini Chocolate Chips (or any chocolate chips of your choice!)

Cooking Spray (I use Spectrum Coconut Oil Spray)

1. Preheat your waffle iron.
2. Combine your almond flour, salt and baking soda in a medium bowl. In a separate bowl, whisk your eggs, honey and vanilla. Then mix your dry ingredients in with wet ingredients till it forms a batter. Mix in your chocolate chips last!
3. Once your waffle iron is heated, spray your cooking spray and carefully spoon in your batter (every waffle iron is different so be sure to follow their cooking instructions!)
4. Once your waffle is cooked, carefully place it on a plate and serve with your favorite toppings! My favorite are honey and berries.



Honey Lemon Chicken and Coconut Milk Brown Rice// Paleo Diet

  • Published in
  • Written by Katelyn Rose
  • Category: Delicious

If you have been following my Delicious posts for the past year, you’ve probably noticed that most of my recipes have been Paleo, or Paleo friendly!  I went on the Paleo diet in January of last year after I found out I had gallstones. I decided to try the diet after I talked to a nutritionist about what I should and shouldn’t eat, and the Paleo diet seemed to follow her instructions.  

I have always loved the challenge of trying out diets (not to lose weight, but for health benefits) and making sure I follow every rule there is.  If you know the Paleo diet, then you know it’s pretty basic...just animal meats, veggies, nuts, seeds, healthy oils, eggs and a little bit of fruit.

(NO refined sugar, no grains, no legumes, no potatoes, no refined vegetable oils, no salt *didn’t follow that rule*, no candy/processed food, and no dairy.)

It was a little bit of a challenge when I first started the diet, but after a few months I could tell my energy was better and my gallbladder started to feel almost normal! (still no gallbladder attacks in almost 2 years! *knock on wood*)

A couple months ago I could tell something wasn’t right again... I started breaking out on the center of my forehead and I would feel uncomfortable on the right side of my stomach (where my gallbladder and liver is) after I would eat. I looked online to see if anyone else has had problems with the Paleo diet and to my surprise, there were a lot!

After doing some research and talking to a friend who is also into nutrition and knows about the diet, I was encouraged to not think grains were bad anymore (they're not all little devils!), but to slowly start incorporating them back into my diet. I started eating a brown rice cake everyday for a week and then started eating 1/2-1 cup of (soaked) brown rice to get my digestion used to grains again.
Thankfully after eating brown rice for only 2 weeks my forehead cleared up and my digestion feels way better after I eat! Pretty amazing how your body will tell you what it needs, huh?

When I did Integrative Nutrition I learned that one person’s food can be another person’s poison... and that goes with following a diet too!

So I want to encourage you today to LISTEN to your body and not just follow every rule to a diet... if you're not feeling good and the diet isn't helping, make a change!

*I also encourage you to start a food journal and write down everything you eat and how you feel after! That will help you know which foods should and shouldn't be in your diet!*

Are any of you following the Paleo diet?  If so, how do you feel?  

Because I have been eating brown rice again (you have no idea how much I have missed it!), I wanted to share my lemon chicken and coconut milk brown rice recipe with you!

Coconut Milk Brown Rice

1 can light Coconut Milk
1 cup water
1 3/4 cup brown rice (soaked up to 2 hours in water, drained)
Scallions, sliced thinly (about 1/2 cup)

Preheat oven at 350º. Pour the rice, milk, and water into a 9x9 glass baking dish. Cover the rice with two layers of foil on top and place it in the oven for 60-70min.  When ready, remove from oven and let the rice sit for another 5-10min. Fluff with fork and transfer the rice to a serving dish.  Add your scallions and salt to taste!  Serve as a side!

Honey Lemon Chicken
4 drumsticks, washed
4 thighs (or chicken breasts), washed

Preheat oven to 350º. Line a baking sheet with parchment paper and place chicken on top.  Next, get your sauce ready!

Honey Lemon Sauce
1/4 cup olive oil
1/4 cup lemon juice, squeezed (no seeds!)
2 Tbsp honey
2 Tbsp stone ground dijon mustard
Fresh Thyme
Lemon, thinly sliced

Place all ingredient in a small bowl and mix together well.  With a spoon, carefully pour a little on each piece of chicken on the baking sheet leaving extra sauce for later. Them take your lemon slices and place them around the chicken with the fresh thyme!
Place sheet in oven for 45min.  Carefully take the pan out of the oven and pour the extra sauce on the chicken pieces and put it back in the other for another 10-15min (depending on how cooked the chicken is!).

Once fully cooked, take chicken out and serve with a side of brown rice. :) Enjoy!

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