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sunflower_inthecity

Katie Wells
Good morning lovely people! I’ve got some good n Good morning lovely people! I’ve got some good news for you: 1. These vegan banana bars are now on my website (link in bio). 2. I’m going to film / take pics of a crochet tutorial later today! (I know I know all of you old souls are jumping for joy 🙌🏼🤣) We’ll start with a basic stitch for this first round, then progress into patterns over the next couple weeks! Woot woot. . . but what most of you are really here for... RECIPE: - 2 tbsp flaxseed - 1/2 cup hot water - 4 bananas - 1/3 cup tahini - 1/2 cup coconut sugar - 2 tbsp apple cider vinegar - 1 1/2 cup flour* - mix-in’s! like @lilys_sweets chocolate chips and pecans Combine flax and water and let sit for 5 minutes. Add mashed bananas and everything but flour. Fold in flour. Then mix-ins. Pour into an 8x8 pan and bake at 350° for 27 minutes. ENJOY! *i used @jovialfoods einkorn, but wheat, oat, cassava, almond, would all work! **feel free to sub tahini for another nut/seed butter as well
Hey hump day 👋🏼 I could NOT quiet my brain l Hey hump day 👋🏼 I could NOT quiet my brain last night. I was organizing my moving boxes at 4am.... So it’s been a slow morning over here! Aka lots of coffee and a simple breakfast before a run outside. (Grateful for this beautiful day!) What are you grateful for today?? . . BLUEBERRY VANILLA SMOOTHIE - 1/2 cup frozen blueberries - 1 cup peeled zucchini chunks - 2/3 cup almond milk - 1 tbsp @georgiagrinders almond butter (SUNFLOWER for 20% off) - 1 scoop @livwell_nutrition vanilla protein powder - 1 tsp cinnamon - 1 tbsp ground flax
Toast on a Tuesday? Whelp. Guess I’m trendy now Toast on a Tuesday? Whelp. Guess I’m trendy now?? Homemade sourdough with a big smear of @passthehoney on top! What’s your favorite toast topping?? I was obsessed with butter and strawberry jelly growing up. Sometimes cream cheese with the jelly too! Or butter and cinnamon sugar! Have a fab day lovelies!
Hey Hey Monday 👋🏼 Lookin mighty fine if thes Hey Hey Monday 👋🏼 Lookin mighty fine if these v/gf Super Seed Breakfast Cookies are involved! I’m thinkin I need to make another batch... . . If you choose to make them: 1. The almond butter I used was THICK. If yours is runny, decrease coconut oil to 3 tbsp. 2. Subbing almond flour for chickpea will make them spread. Use oat or wheat instead. 3. As always, if I do not list subs in the recipe, I have not tested and cannot guarantee results! . . Cookie Dough: - 1/4 cup ground flax - 1/3 cup hot water - 1/2 cup @barneybutter almond butter - 1/2 cup maple syrup - 1/4 cup coconut oil - 1 tbsp cinnamon - 1/2 tsp salt - 1 tsp vanilla - 2/3 cup chickpea flour - 1/4 cup @livwell_nutrition vanilla protein powder - 1/4 cup chia seeds Mix ins: sesame seeds, cacao nibs, sunflower seeds, chopped prunes Combine the flax and water to gel for 5 minutes. Add the wet ingredients. Then the dry. And mix-ins. Let batter sit for 10 minutes. Scoop onto a lined baking sheet and bake at 325° for 15 minutes. Let them coooooool. Enjoy 🙂 Store in the fridge or freezer!
Sunday sweet potato bowl 👋🏼 Will I ever get Sunday sweet potato bowl 👋🏼 Will I ever get tired of roasted sweet potatoes? Nope. Especially when they’re covered in @culinayogurt bourbon vanilla yogurt, warmed frozen berries, and cacao nibs! . . How are y’all? Hopefully well! If ya missed the memo, last week I drove back to KS from NYC to live here for a month before moving to Austin. Because I’m coming from a hot spot, I have to quarantine for awhile. Separated from my family. That means... a designated bathroom, a mask and gloves if I want to be somewhere other than my room, and a mini fridge and blender in my bedroom to sustain me 🙈 It’s weird for sure. And I’ll admit it’s annoying. But NOTHING compared to all of those on the front lines EVERY DAY. My heart goes out to you. And to everyone else - I know things are starting to open. But please still be cautious. For everyone’s sake. Love ya. End mini sweet tater rant.
Fun SNACKS and fun facts! I made these Caramel Cho Fun SNACKS and fun facts! I made these Caramel Chocolate Banana Pretzel bites to snack on during my roadtrip and they are 🔥 I couldn’t even wait til they set to take a pic.... melty win! *recipe at end of caption . . Lots of new friends around here, so I wanted to say howdy 👋🏼 introduce myself a bit! Please we introduce yourself too! I love fun facts. 1. Kansas is where I grew up / went to college. 2. I have degrees in Finance, Marketing, and International Business with a minor in Econ. 3. Never thought I’d be a city person, but I moved to NYC to work in the Bus Dev department of KIND. Now I can’t imagine my life without the city. 4. I am a group fitness instructor at Equinox, where I taught everything from HIIT to Precision Run to Swim. 5. I love pickles and prunes. 6. Sustainability is a passion of mine, so I’m pursuing my MBA at UT Austin with an emphasis in sustainable operations. 7. I’m the oldest sibling - and only girl. 8. I loveee to golf. Missed it so much while in NYC. 9. Hiking in the mountains is my favorite adventure activity / vacation spot. 10. Everything I am and will be is strengthened by faith and hope in God. 💕 . . . RECIPE! Lay pretzels on a lined baking sheet. Put @paschachocolate chocolate chips on half and sliced @jjscocomels caramels on the other. Melt in 335° oven for 3 mins. (or microwave) Press a banana chip on the caramel side, then flip the chocolate side on top! Freeze for 10 mins to set.
Cheers NYC 🥂’twas a fabulous chapter! Now it Cheers NYC 🥂’twas a fabulous chapter! Now it’s time to sip iced tea and roadtrip home to Kansas 🙌🏼 . . Hottt (or not) Tip: Boil a pot of water on the stove, then add a handful of tea bags to steep for 15 minutes. Pour into glass jars and store in the fridge for iced tea on demand! This one is the Trader Joe’s Hibiscus tea - my fav!
The last cookie recipe I will ever develop in my N The last cookie recipe I will ever develop in my NYC studio where this account began... talk about bittersweet! Yeah memories and nostalgia are hitting me like a ton of bricks, but I have a feeling this next chapter is going to be just as epic. So I’m going to start it with some v/gf MOLASSES BREAKFAST COOKIES. Heck yeah. Just look at that texture...topped with @culinayogurt bourbon vanilla yogurt? Here. For. It. . . Molasses Breakfast Cookies: - 3 tbsp ground flax - 1/3 cup hot water - 1/4 cup @georgiagrinders almond butter - 2 tbsp molasses - 1/2 cup coconut sugar - 1 tsp vanilla - 1/2 cup almond flour - 2 scoops @livwell_nutrition vanilla protein powder - 1 tsp cinnamon - 1/2 tsp salt Combine flax and water to gel for 5 minutes. Add the almond butter, molasses, sugar, and vanilla. Then the almond flour, protein, cinnamon and salt. Batter will be thick and sticky. Roll into balls and bake at 350° for 12-15 minutes.
Peanut Butter Cup Smooooothie to start this lovely Peanut Butter Cup Smooooothie to start this lovely Sunday! Tomorrow I’m packing up the car to prepare for my cross-country move on Tuesday, so today is my last day to just BE in the city. So you bet your bottom dollar I’m going to make it a good one!! Currently siping coffee and planning for the IG LIVE class I’m coaching at 11am EST (will I see you there?!). After that comes Mass live stream. Then catch me wandering the streets outside in the ☀️ Blessed with a beautiful day! Whatcha got goin on?? . . PB CUP SMOOTHIE: - 1 cup chopped peeled zucchini - 1 cup oat milk - 1 cup ice - 1 tbsp peanut butter - 1 tbsp peanut butter powder - 2 tbsp cacao nibs - 1 scoop @livwell_nutrition vanilla protein - splash of vanilla
Do I even need to type out a caption? I think thes Do I even need to type out a caption? I think these v/gf SALTED CARAMEL BLACKOUT BROWNIES speak for themselves.... 🙌🏼 . . I made these with my black tahini, but any nut/seed butter will work! . . BLACKOUT BROWNIES - 1/2 cup @paschachocolate chocolate chips - 2 tbsp coconut oil - 1/3 cup tahini - 3/4 cup sugar - 1/2 cup @thrivemarket oat milk - 1 tsp vanilla - 3/4 cup gf flour blend - 1/3 cup cacao powder - 1/2 tsp salt Melt the chocolate chips and coconut oil together. Add the tahini, sugar, vanilla, and blend. Then the cacao powder, flour, and salt. Blend again. Spread into a lined 8x8 pan (it will be thick!). Bake at 350° for 30 minutes. Drizzle on some melted @jjscocomels caramel and a sprinkle of sea salt!
Homemade marshmallows?? 100000x better than store Homemade marshmallows?? 100000x better than store bought. And not as daunting as they seem! These are raspberry swirl mallows colored with beet powder - I’m a fan! I was going to use them in a recipe...but then I ate them all.... What flavor should I try next?? . . RASPBERRY SWIRL MARSHMALLOWS: - 3 tbsp gelatin - 1 cup water - 2 cups cane sugar - 1/2 tsp vanilla - 1 tsp raspberry extract - 2 tbsp beet powder - powdered sugar to toss Grease and line a 9x9 pan. Stir the gelatin and 1/2 cup cold water together in a bowl and set aside. Have a mixer set up nearby. Heat the other 1/2 cup water and sugar on the stove until it reaches 235°. Remove and stir in the extracts. Pour the sugar syrup into the gelatin bowl and beat for 8 minutes. Add half the mixture to the prepared pan. Add beet powder to remaining mallow batter and mix. Work quickly! Scoop into the pan and swirl. Let it set for a couple hours, then cut and toss in powdered sugar!
Do I ever let cookies cool properly before devouri Do I ever let cookies cool properly before devouring? Ha. Ha. Ha. Nope! But melty chocolate chips for the win....Am I right?! Especially when they’re part of @lexiliveswell ‘s fab PEANUT BUTTER CUP COOKIE recipe 🙌🏼 Little bites of magic for sure! Check out her page for the original recipe, I tweaked it a bit based on what I had available. And they turned out amazing! . . PB Cup Cookies: - 1 flax egg - 1/4 cup peanut butter - 1/4 cup coconut sugar - 2 tbsp olive oil - 1/2 tsp vanilla - 1 cup + 2 tbsp almond flour - pinch of salt - @paschachocolate 100% chocolate chips Make the flax egg then add the rest of the wet ingredients. Stir in the flour and salt. Add chocolate. Scoop onto a lined baking sheet. Bake at 350° for 10 minutes. Enjoy!
What’s a Thesaurus’ favorite cereal? . . Synon What’s a Thesaurus’ favorite cereal? . . Synonym Toast Crunch. . . Thanks to my father for passing down his humor and love of cereal. I’m cereal-ously grateful. 😜 . . Hahah but really though I love cereal. And you bet your bottom dollar it’s worthy of a square in the gram. These are @naturespathorganic corn flakes which are fab. But my favvvv combo is rice chex with RAISINS. (trust me). What’s your favorite kind of cereal??
A chocolate milkshake for breakfast in my pjs. I f A chocolate milkshake for breakfast in my pjs. I feel like I’m dreaming 🙌🏼 When our worlds get rocked, finding joy in the little things becomes ever more important. So today I’m finding joy in.... my windows that let in the morning sun. my soft blanket on my bed. listening to music and dancing while I make coffee. the ability to call my mom whenever and be greeted with loving support. walking safely around the park. and the last 6 days I have in the city! What are you grateful for?? . . CHOCOLATE COOKIES & CREAM SMOOTHIE (inspired by @emmamariehyslop ) - 1/2 frozen banana - 1 cup frozen peeled zucchini chunks - 1 tbsp cacao powder - 1 scoop chocolate @livwell_nutrition protein - 1/2 cup @thrivemarket oatmilk - 2 tbsp cacao nibs - splash of vanilla . . alternative caption: milkshake brings all the boys to the yard? jk this is a smoothie made of fierce independence and suborn will.
An overcast day in the city calls for all the cozy An overcast day in the city calls for all the cozy goods 🌧 So here’s my take on an African Peanut Stew! I actually made this when I was home with the fam...and I know you all want their honest opinions... (hello harshest most loving critics 👋🏼 lol) I got a three bowl five star review from my brother’s gf. WIN. And my pleasantly-surprised dad voted a 10/10 on the vegan food scale and a 7/10 on the everything scale. That includes eggs and bacon. I’ll take it 🙌🏼 Someone bring me a trophy. Haha but in all seriousness this really is delicious. Packed with flavor and really versatile - throw whatever veggies you have in the mix. Or even shredded chicken! . . AFRICAN PEANUT STEW - 1 tbsp olive oil - 1/2 red onion - 2 tsp smoked paprika - 2 tsp cumin - 1 tsp pepper - 3 carrots - 1/2 head of cauliflower - 1 red bell pepper - 2 tbsp tomato paste - 5 cups veggie broth - 1/3 cup @georgiagrinders peanut butter - 1/2 cup raw lentils (sprouted) - 1 cup frozen peas - cilantro & peanuts Heat oil in a pan on medium-high heat. Cook onion and spices for 3 minutes. Then add the chopped veggies. Scoop in the tomato paste and cook for 5 minutes. Pour in the veggie broth. Add peanut butter and lentils. Stir. Bring to a boil. Cover. Turn heat to low. Simmer for 30 minutes. Add peas and some chopped cilantro. Cook for another 5 minutes then serve it up! Chopped peanuts and sweet potatoes go reeeeallly well with it!
Heyyyooo this is the easiest + tastiest homemade C Heyyyooo this is the easiest + tastiest homemade CARAMEL CORN recipes ever. (and my Mama’s favorite!) Sooooo I’m sharing it with you all 🙌🏼 You’re welcome.... Hahah but really. It’s delicious. You’ll love it. Your fam will love it. Have a great day friends! . . Spread 4 cups of popcorn out on a baking sheet. In a small pot on the stove, combine 4 tbsp of butter and 4 tbsp coconut sugar (or brown sugar). When it’s combined, stop stirring and boil for 4 minutes. Remove from heat and stir in 1 tsp of vanilla and 1/4 tsp baking soda. Pour mixture over popcorn and toss to coat. Let it sit for 20 minutes, then ENJOY!
You know it’s going to be a great weekend when t You know it’s going to be a great weekend when these Strawberry Biscuit Cookies are part of it! Thank you a million times over to my dear @lexiliveswell for this recipe - if I was wearing socks they’d be knocked right off 🙌🏼 Check out her page for the OG recipe, I made a couple swaps based on what I had on hand. But quick question for y’all - What is an insta recipe from another blogger you tried and absolutely LOVED?! I want to start making more of y’all’s fans creations! . . Strawberry Biscuit Cookies: - 1 flax egg - 2 tbsp olive oil - 2 tbsp sunbutter - 1/4 cup cane sugar - 1 tsp vanilla - 1 tsp cinnamon - 3/4 cup almond flour - 1/2 cup oats - chopped strawberries Make the flax egg (1 tbsp flax + 3 tbsp hot water). Then add the oil, sunbutter, and sugar. Spices, flour, and oats next. Finally the strawberries! Bake at 350° for 10 minutes. They’re epic stored in the fridge crumbled up in almond milk like cereal....
Hey you. Yes, you. You’re turtle-y awesome 🙌 Hey you. Yes, you. You’re turtle-y awesome 🙌🏼🐢 And I hope you’re having a turtle-y terrific day! It’s a beautiful sunny day here in the city so you know I’m smiling ☀️ What’s bringing you joy today?? . . Oh and here’s the recipe for these sweeeeet little babes: PRETZEL TURTLES - 24 @quinnsnacks pretezels - 1 cup @lilys_sweets chocolate chips - 16 @kartago_dates - 3 tbsp @georgiagrinders pecan butter - 3 tbsp almond milk - 24 pecan halves - sea salt Soak dates in boiling water for 30 minutes. Drain and blend with pecan butter and almond milk. Set aside. Cover a plate in parchment paper. Melt chocolate chips. Dip pretzels and place on plate. Add a scoop of date caramel on top of pretzels. Sprinkle some sea salt on top. Then press a pecan into the caramel. Drizzle with chocolate. Freeze for 20 minutes. Enjoy!
Once upon a time I got my dad to say “That’s a Once upon a time I got my dad to say “That’s actually pretty good!” after eating cauliflower. I feel like that deserves a medal or something....?? So here’s the winner winner cauliflower for dinner: SWEET & SOUR CAULIFLOWER Blend together.... - 1/2 cup canned crushed pineapple - 1/2 cup ketchup - 1/4 cup coconut aminos - 1/4 cup apple cider vinegar - 2 tbsp maple syrup Cut a head of cauliflower into florets. Douse in sauce. Roast at 425° for 20 minutes. Broil for another 5 minutes. Devour.
A million trillion billion taco pictures will be p A million trillion billion taco pictures will be posted today...and I’m ALLLL about it 🙌🏼 Had a taco for breakfast. Had a taco for lunch. Will have a taco for dinner. Now that’s my kind of meal plan! . . Let’s TACO-bout these dEATS: a @positivelyplantain tortilla topped with sautéed bell peppers and onions, the most flavorful brown rice everrrr, and the easiest salsa shredded chicken everrrrr. CHICKEN: 2 breasts + 1 1/2 cups salsa go in a pot. Cover. Medium-low for 30 minutes. Turn stove off. Sit for 10 minutes. Shred. Done. RICE: Over medium heat - 1 tbsp oil, 1 tbsp diced garlic, 1 tsp each cumin, chipotle, oregano, salt. Toast for 2 minutes. Add 1 cup brown rice. Toast 2 minutes. Add 1 1/2 cups water. Bring to boil. Cover and reduce to low. Simmer for 40 minutes. Sit for 10. Done.
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