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sunflower_inthecity

Good Morning Sunday ☕️ I hear slow mornings at

Good Morning Sunday ☕️ I hear slow mornings at home are all the rage right now??
Fabulous.
I’ve got the perfect treat for you: v/gf MAPLE TAHINI PISTACHIO BISCOTTI.
Yeah it’s a mouthful.
A delicious mouthful.
Also, these guys are super customizable! Swap tahini for any other nut butter, quinoa flour for normal, aquafaba for two real eggs if not vegan... the biscotti world is your oyster!
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TAHINI BISCOTTI (v/gf)
- 1/2 cup maple syrup
- 1/2 cup @onceagainnutbutter tahini
- 1/2 cup aquafaba (canned chickpea liquid)
- 1 tsp vanilla
- 1 tbsp cinnamon
- 1 1/4 cup almond flour
- 1 1/4 cup quinoa flour
- 1 tsp baking powder
- 1/2 cup pistachios
Preheat oven to 325°. Mix the wet. Add the dry. Fold in the nuts. Shape dough into a log (4inx12in) on a lined baking sheet. Bake for 23 minutes. Remove from oven and cool for 10 minutes. Slice diagonally and lay cookies on their side. Bake for 12 minutes. Flip the cookies. Bake for another 12 minutes. Dip in chocolate if you want. (And you WANT). I used @enjoylifefoods chocolate!

Good Morning lovely people ☀️ This is your rem

Good Morning lovely people ☀️ This is your reminder that not everything you do has to be in pursuit of a stretch goal, new opportunity, daring feat, or magnificent masterpiece.
Your purpose and worth are not contingent on your goals.
They do not diminish if your to-do list is incomplete.
There may be times to DO incredibly amazing things. (and if now is your time, rock on!) But as human BEINGS - not human DOINGS - remember how beautiful it is to just BE.
BE yourself.
BE present.
BE a light.
BE someone’s support.
BE your support.
BE a beautiful piece of this community.
BE humble.
BE kind.
BE the sunshine.
BE vulnerable.
Just BE. .
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Like many of you, the past few weeks have rocked my world. Ripped my “purpose” out from under me. No more independence. No more job. No more contributions. Many tears were shed in that mindset. But as silly as it sounds, this jelly toast helped me Breathe. Pause. Step back.
It was my favorite breakfast in fifth grade. A time when my greatest goal was cultivating joyful moments with my family and friends. If I made someone smile, my “purpose” was fulfilled.
So when I get overwhelmed and unsettled, I’m going back to my jelly-toast state of mind.
I hope you find your happy place of BEING and understand you’re incredible just for BEING.

It’s a chilly one in Wichita today, so I’m thi

It’s a chilly one in Wichita today, so I’m thinking warm comfort food is the way to go this Friday 🙌🏼 I’ll probably whip up some curried lentils (cause that’s what I have in the pantry) but danngggg would this pasta sure hit the spot!
And oldie but a really really goodie.
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CREAMY SUN-DRIED TOMATO SAUCE - 1/2 head of cauliflower - 3 cloves roasted garlic
- 2 packed tbsp sundried tomatoes
- 2 tbsp tahini - 1/2 cup almond milk
- salt & pepper
Steam the cauli and roast the garlic.
Dump everything in a blender and purée.
Cook up some pasta (like @cybelesfreetoeat white parsnip spirals). Sauté mushrooms and onions in a pan. Add some salt and a splash of pasta water. Cook down, then add the pasta and sauce. Mix it all up, adding more starchy pasta water if needed.

snackkkk on repeat: CURRY HUMMUS COLLARD WRAP. ye

snackkkk on repeat: CURRY HUMMUS COLLARD WRAP.
yes I’m missing my classic food blogger white background and this pic was for stories not the grid.... but it’s too fab not to share! (and who really cares as long as I give you the recipe??)
I’ve made it five times the past month...oops. .
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Blend together: 1 can of chickpeas + 1 roasted sweet potato + 1 1/2 tbsp curry powder + 1/2 cup tahini + 1/2 tsp salt + 1/2 tsp pepper

Last picture I took in NYC...hits different. But s

Last picture I took in NYC...hits different. But still with so much joy! Even though the world’s been rocked and the future is a mystery, we can count on the sun rising again. And if you can’t see the sunshine - be the sunshine! .
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I want to help you do just that! Surprise: my NEW SUNFLOWER FILES SHOP is live!! (link in bio)
I’ve decided to make my original watercolor quotes, cards, and paintings available for purchase. My digital quote downloads as well! (@the.sunflowerfiles )
And because we’re all in this together, 75% of gross sales will be donated to charity relief organizations.
For a grand opening treat, EVERYTHING IS ON SALE.
Swipe to see some of the 50 items currently available - more and more added every minute.

Hope your Tuesday is as epic as a bite out of thes

Hope your Tuesday is as epic as a bite out of these BAKLAVA BLONDIES 🙌🏼
But seriously y’all, this is your reminder that you have the knowledge and strength to crush whatever life throws on your to-do list today. I believe in you, so YOU better believe in YOU!
Sounds like a plan? Okay fab.
Now I’m off to finish up a fun little project I have in the works....exciting announcement coming tomorrow! Woot woot. .
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BAKLAVA BLONDIES
- 3/4 cup coconut sugar
- 3/4 cup aquafaba (liquid from a can of chickpeas)
- 1/2 cup tahini
- 3 tbsp orange zest
- 1 tbsp cinnamon
- 1/2 tsp salt
- 1 1/2 cup chickpea flour*
- 1 cup chopped walnuts
Beat together the sugar and aquafaba for 3 minutes. Add the tahini, orange, and spices. Then the flour. Stir in the walnuts. Scoop into a lined 8x8 pan. Bake at 350° for 35 minutes. Cool. Enjoy!!
*Sub anything but coconut

New week HELLO here we go 🙌🏼 This breakfast

New week HELLO here we go 🙌🏼
This breakfast was one of my favs in the city and has been on quarantine repeat - but that’s where the NYC similarities have stopped stop... Not anymore! Time to make a real effort to get back into a routine this week. I currently do not have a job to regulate how I spend my time, so time to go full entrepreneur mode!
Yay. Exciting! Question for you: What’s essential in your routine??
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Also something to help me get back to a routine... TEACHING!
IG live schedule:
• MON Core @ 5:30pm EST • TUES Athletic Conditioning @ 6:30am EST • WED Band Low Body @ 6:30pm EST • THURS Athletic Conditioning @ 5:30pm EST • FRI Core @ 7am EST
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and what’s in my bowl? quinoa, @siggisdairy vanilla plant-based yogurt, strawberries, and @creativesnacksco almond clusters

Saturday’s are for the.... BAKING! So don’t ev

Saturday’s are for the.... BAKING! So don’t even think about picking up that work computer today. Alright? Take a little break. When everyone’s WFH, work life balance can get even more haywire. I’m know I’d still be grinding on the weekends if I still had my job! So no judgement. Just a reminder to breathe people.
Breathe and make these VEGAN BANANA CHOCOLATE PECAN BARS!
🍌
This recipe is super adaptable to fit your quarantine stock-piles. Sub different but butters, flours, sweeteners, mix-in’s, whatever....
RECIPE;
- 2 tbsp flaxseed
- 1/2 cup hot water
- 4 bananas
- 1/3 cup @soomfoods 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 @diamondnuts 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!

FRIDAY! (I think? Right? Totally losing track of t

FRIDAY!
(I think? Right? Totally losing track of the days over here....)
Regardless. Every day calls for a giant bowl of PUPPY CHOW! 🐶
A classic.
For a reason.
Make yourself a bowl.
And now you don’t even need to make up an excuse for not sharing... Please keep it all for yourself. .
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PUPPY CHOW RECIPE:
- 3/4 cup @homeplatepb peanut butter
- 3/4 cup @lilys_sweets chocolate chips - 8 cups rice @chexcereal - 3/4 cup powdered sugar
Melt the chocolate and pb together in a big bowl. Add the cereal and stir to coat. Then toss in the powdered sugar. Boom. Done. EAT.

Hello Thursday & Hello Lentil Bolognese! A couple

Hello Thursday & Hello Lentil Bolognese!
A couple of y’all have made this and loved it 🙌🏼 even your families!!
Do you think if I remade it, I could get mine to eat lentils?? Hmmm.
I’m gonna make it for me regardless, cause it’s quick, easy, and full of pantry staples!
Recipe is below, and there’s a whole tutorial in my highlights.
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VEGAN LENTIL BOLOGNESE
- 2 carrots
- 1 onion
- 1 red bell pepper
- 7 button mushrooms
- 2 tbsp olive oil
- 2 tsp dried oregano
- 2 tsp dried basil
- 1 tsp pepper
- 1 tsp salt
- 3 cloves garlic
- 2 tbsp tomato paste
- 3/4 cup red wine
- 1 can diced tomatoes
- 3 cups water
- 1 1/3 cups dried lentils
Chop the veggies, then pulse finely in a food processor. Pan over medium-high heat. Add oil and spices. Then brown the veggies for 15 minutes. Add tomato paste and wine. Cool for 10 minutes. Add the diced tomatoes, water, and lentils. Bring to a boil, then reduce heat to low. Cover and simmer for 45 minutes. (Add green in with 15 mins left if using) Dish it up and enjoy!
*i served mine with mashed cauli - recipe coming soon!

Adding some greeeen into this quarantine with thes

Adding some greeeen into this quarantine with these cute lil homemade falafel 🌱
These guys are packed with cilantro and parsley - hello antioxidants! And are made with dried chickpeas - perfect pantry staple when stores are running low on the canned version.
Full recipe for these, the pita they’re on, and a bunch of other Mediterranean-inspired dishes can be found in my FREE ebook (link in bio). But if a couple extra thumb clicks are too much....
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HOMEMADE FALAFEL:
- 1 cup dried chickpeas
- 1 cup chopped parsley
- 1 cup chopped cilantro
- 1/2 red onion
- 3 cloves garlic
- 1 tbsp cumin
- 2 tsp salt
- 1 tsp pepper
- 1 tsp smoked paprika
- 1/4 cup chickpea flour
- 1 tsp baking soda
Soak the dried chickpeas for 6 hours. Drain. Add to a food processor with everything except the flour and baking soda. Pulse until wet sand forms. (Not puréed.) Transfer to a bowl and mix in the flour and baking soda. Chill in the fridge for at least 2 hours (up to two days). Scoop into balls and bake at 375° for 25 minutes.

Keeping things simple today. 💫 . . Homemade who

Keeping things simple today. 💫
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Homemade whole wheat sourdough bread topped with sweet potato hummus and black pepper.
I’m a fan. .
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SWEET POTATO HUMMUS
Blend together: 1 can chickpeas (drained), 1 cup roasted mashed sweet potato, 1/2 cup tahini, 1 tsp salt, 1 tsp pepper, 1 tsp paprika.

In honor of my dad’s appearance as a panda on my

In honor of my dad’s appearance as a panda on my IG Live dance party yesterday... 🙈😂🐼 ...dropping a recipe for his (and my) fav flavor of cake - vegan/gf CARROT CAKE oh hello!
It’s without eggs, oil, gluten, butter, milk, nuts, etc. so it’s the perfect pantry staple dessert (ahem breakfast). Also 100% open to modifications and/or additions!
What are you cookin up today?
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CARROT CAKE
- 3/4 cup oat milk
- 3/4 cup applesauce - 1/2 cup tahini (or other nut butter)
- 1/3 cup maple syrup
- 1 tsp vanilla
- 2 1/2 cup oat flour*
- 2 tsp baking soda
- 2 tsp baking powder
- 1/2 tsp salt
- 1 tbsp cinnamon
- 2 tsp pumpkin pie spice
- 1 1/2 cup shredded carrots
- 2/3 cup pineapple**
- 1/2 cup chopped walnuts
*pulse oats in a blender / food processor until flour-like
**i thawed then crushed frozen chunks
Mix together the wet ingredients. Combine the dry in a separate bowl, then fold in. Add the carrots, pineapple, and walnuts. Scoop into a 9x9 dish. Bake at 350° for 40 minutes. Let cool.

Almond Butter Miso Roasted Eggplant. Aka when pant

Almond Butter Miso Roasted Eggplant. Aka when pantry ingredients pack a major flavor punch! 👊🏼 Also, you have full creative license with this recipe! It’d be great on all veggies. Here are some sauce swaps I’d recommend...
Almond Butter: peanut, tahini, sunbutter, cashew butter
Miso: more nut butter + bit of lemon juice, harissa or hot sauce (for spice), teriyaki sauce, hummus even!
Coconut Aminos: soy sauce, lemon or lime juice, water + salt
Maple Syrup: honey, agave, or just omit .
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RECIPE:
1 1/2 tbsp @barneybutter almond butter
1 tbsp miso paste
1 1/2 tbsp @bragglivefoodproducts coconut aminos
1/2 tbsp maple syrup
Slice the eggplant in half. Then make cross slits along the surfaces. Mix the sauce, then spread over the eggplant (make sure to smooth it into the slits). Roast at 375° for 35 minutes. Optional: sesame seeds and cilantro on top!

HAPPY SPRING Y’ALL! And I have a gift for you...

HAPPY SPRING Y’ALL!
And I have a gift for you...
The recipes for this HOMEMADE PITA and CREAMY TAHINI EGGPLANT DIP are in a little free recipe ebook I put together for ya. With 7 other plant-based recipes!
Click the link in my bio to download MARVELOUS MEDITERRANEAN 🙌🏼
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recipes included:
Homemade Pita
Sundried Tomato Olive Tapenade
Curry Sweet Potato Hummus
Creamy Tahini Dip
Simple Greek Salad
Crispy Lemon Potatoes
Baked Falafel
Baklava Bars
Chocolate Tahini Popcorn

Hey Hi Wednesday. Hump-Day. And y’all, we’ll g

Hey Hi Wednesday. Hump-Day. And y’all, we’ll get over this hump soon! 💛 Until then? Choose kindness, joy, and nourishing foods! Aka this Vegan LENTIL BOLOGNESE - easy, cheap, and delicious. Check out my highlights for a step-by-step how to!
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VEGAN LENTIL BOLOGNESE
- 2 carrots
- 1 onion
- 1 red bell pepper
- 7 button mushrooms
- 2 tbsp olive oil
- 2 tsp dried oregano
- 2 tsp dried basil
- 1 tsp pepper
- 1 tsp salt
- 3 cloves garlic
- 2 tbsp tomato paste
- 3/4 cup red wine
- 1 can diced tomatoes
- 3 cups water
- 1 1/3 cups dried lentils
Chop the veggies, then pulse finely in a food processor. Pan over medium-high heat. Add oil and spices. Then brown the veggies for 15 minutes. Add tomato paste and wine. Cool for 10 minutes. Add the diced tomatoes, water, and lentils. Bring to a boil, then reduce heat to low. Cover and simmer for 45 minutes. (Add green in with 15 mins left if using) Dish it up and enjoy!
*i served mine with mashed cauli - recipe coming soon!

Good Morning lovely lovely friends! Let’s get th

Good Morning lovely lovely friends! Let’s get this bread. 💛
Hah. But actually - a ton of you are super interested in making homemade sourdough! Exciting. It takes patience, but we’ve got plenty of that to work on right now. So check out the outline below and get rockin and rollin!
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HOMEMADE SOURDOUGH STARTER:
*this will take at least 5 days*
Day 1: combine equal WEIGHTS of whole wheat or rye flour and water in a glass container that can be loosely sealed. I’d start with 30g of each (about 2tbsp water and 1/4 cup flour). Let it sit in a warm spot.
Day 2: 12 hours later add another 30g of each. Let sit 12 hours. Then add another 30g each.
Day 3: In the morning, remove 60g (1/3 of mix) of the starter and add 30g each. That night, remove 60g and add 30g each.
Day 4: In the morning, remove 90g (half of starter) and add 45g each (3tbsp water 1/3cup flour). Repeat at night.
Day 5: Repeat day four.
It should now be bubbly and ready to bake with!

Monday vibes: quick workout, coffee, and a loaf of

Monday vibes: quick workout, coffee, and a loaf of sourdough proofing on my window sill 🥖
Feeling very grateful.
Faith and joy keep me grateful.
You all keep me grateful.
And this chocolate chunk sourdough keeps me grateful!
What are you grateful for today??
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Also, who would be interested in a sourdough tutorial?? Definetly a fun stay at home project!

Rise and SHINE it’s blondie time! ☀️ Cause b

Rise and SHINE it’s blondie time! ☀️ Cause baked goods sure do calm the crazy and jump start the joy.
I was inspired by the flavors of baklava while crafting this recipe - aka they’re studded with walnuts and sprinkled with orange zest.
Also, they’re vegan and gluten free!
Get Cookin friends.
I know you have the time. .
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BAKLAVA BLONDIES
- 3/4 cup coconut sugar
- 3/4 cup aquafaba (liquid from a can of chickpeas)
- 1/2 cup tahini
- 3 tbsp orange zest
- 1 tbsp cinnamon
- 1/2 tsp salt
- 1 1/2 cup chickpea flour
- 1 cup chopped walnuts
Beat together the sugar and aquafaba for 3 minutes. Add the tahini, orange, and spices. Then the flour. Stir in the walnuts. Scoop into a lined 8x8 pan. Bake at 350° for 35 minutes. Cool. Enjoy!!

Y’all. It’s PI DAY! Let’s celebrate that 3.1

Y’all. It’s PI DAY! Let’s celebrate that 3.14 with the easiestttttt PEANUT BUTTER BANANA PIE you’ll ever make.
This recipe is a throwback, and totally giving me summer vibes ☀️ What’s your favorite flavor of pie??
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RECIPE: Press some @emmysorganics cookies into the bottom of a small pie pan. Blend 2 bananas, 1/2 cup @georgiagrinders peanut butter, and 1/2 cup plant-based yogurt. Pour outer crust and freeze for 2 hours. Top with @lilys_sweets chocolate and devour!

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