Skip to navigation Skip to content

THE SUNFLOWER FILES

a dash of joy and a pinch of positivity

Search for:

shop
recipes
blog
about
- about me
- about the shop

shop
recipes
blog
about
- about me
- about the shop

$0.00 0 items

Home / Recipe eBook: Marvelous Mediterranean!

Recipe eBook: Marvelous Mediterranean!

Nine simple, plant-based recipes that are guaranteed crowd-pleasers

CLICK HERE:Download

Search for:

content files

content files

sunflower_inthecity

Feeling festive with these beautiful Strawberry Bi

Feeling festive with these beautiful Strawberry Biscuit Cookies! 🍓🇺🇸
(recipe c/o the cookie queen - @lexiliveswell )
Hope you all have a lovely & safe Fourth!
.
.
Check out Lexi’s page for the OG recipe, I made a couple swaps based on what I had on hand.
.
.
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.

When the batter looks this good, you know the muff

When the batter looks this good, you know the muffins have to be good....
Hope y’all are having the most wonderful Friday!
I made these while at home and they were a huge hit.
Thinking I need to make my first batch of muffins in the new place this afternoon???
How does almond butter raspberry chocolate chunk sound??
.
.
in the meantime... enjoy these!
PEANUT BUTTER BANANA BLUEBERRY MUFFINS:
- 2 bananas
- 1/2 cup @georgiagrinders peanut butter
- 1/2 cup almond milk
- 1/3 cup maple syrup
- 1 egg
- 1 cup @krusteaz gf flour
- 1 cup almond flour
- 1 tsp baking powder
- 1 tsp cinnamon
- lots of blueberries
Mash the bananas. Add the wet ingredients. Then dry. Fold in blueberries. I baked my mini muffins at 350° for about 18 minutes!

Did you know an estimated 13% of US greenhouse gas

Did you know an estimated 13% of US greenhouse gas emissions are attributed to food production and transportation?
That’s nearly a 75% increase from the global estimation and up from the 2018 level of 10%.
Why? Transportation of food.
You know all of those Walmart, Kroger, KeHE, Albertson’s, etc. semis you see on the highway?? -> transport emissions.
.
.
So how can you SIMPLY do something to help??
Buy IN-SEASON and LOCAL ☀️
Your produce will also taste FRESH and probably be ON SALE!
.
.

I doodled what’s in season here in Texas, and it’s generally consistent with the rest of the country, but a quick google search will give you all the info you need!

brb - time to spend entirely way too much time org

brb - time to spend entirely way too much time organizing my shelves...
.
.
design details (lol): @georgiagrinders jars with my plant babies and the piggy bank I painted when I was two.

Full day of packing up the moving truck today, so

Full day of packing up the moving truck today, so you bet your bottom dollar I’m fueling up with these super simple PEANUT BUTTER SWEET POTATO MUFFINS!
With allllll of the @alterecosf and @eschocolate chocolate chunks 🙌🏼
.
.
Question: If you were a muffin flavor, what type of muffin would you be?? .
.
gf PB SWEET POTATO MUFFINS:
- 2 small roasted / peeled sweet potatoes
- 1 banana
- 1/2 cup peanut butter
- 1/3 cup maple syrup
- 2 eggs
- 1 tsp vanilla
- 1 1/3 cup @krusteaz gf flour blend
- 1 1/2 tsp baking powder
- chocolate chunks
Mash potato and banana. Add the pb, syrup, eggs, and vanilla. Then the flour and baking powder. And then chocolate! Scoop into 12 lined muffin crevices. Bake at 350° for 30 minutes!

Welcoming 25 with open arms 🙌🏼 Ready for thi

Welcoming 25 with open arms 🙌🏼 Ready for this next chapter! Whatever twists and turns my story will take, I know that God will guide my steps. (and give me a gorgeous backdrop ☀️)
Time to follow this yellow brick road to Austin!

I could reeeeaaallly use one of these almond butte

I could reeeeaaallly use one of these almond butter molasses cookies for breakfast right about now.... and slathered with bourbon vanilla @culinayogurt ?? A true dream.
If you could have the breakfast of your dreams right now, what would it be??
🤔 Mine would 100% be anything involving @georgiagrinders almond butter! Gotta use my own code (SUNFLOWER) to restock before I move to Austin haha. .
.
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.

What time is it when an elephant sits on your fenc

What time is it when an elephant sits on your fence??
Time to get a new fence! 🐘 .
.
What does that joke have to do with this zucchini bread? Nothing really. It’s irr-elephant. .
.
Just popping in with a super simple recipe and reminder to not take yourself too seriously! When you can’t find the sunshine, be the sunshine. When you can’t find the laughter, be the laughter. And when something is draining your joy, remember there are a million other places to look.
Instagram has recently been draining my joy. So I’ve been soaking it up in other places! Hope you all remember there’s a beautiful life to be lived outside of this screen and the little boxes. .
.
But why you’ve really read this far...
gf BANANA ZUCCHINI BREAD
- 2 bananas - 5 tbsp butter *melted
- 1/2 cup brown sugar
- 1 tsp vanilla
- 2 eggs
- 2 cups @pamelasproducts gf baking & pancake mix
- 2 tsp cinnamon (optional)
- 1 cup shredded zucchini
Mix the mashed banana and butter. Add the brown sugar, vanilla, and eggs. Fold in the flour mix and cinnamon. Squeeze the moisture out of the shredded zucchini and add that too. Scoop onto a lined 8x4 loaf pan. Bake at 350° for 50 minutes.
Enjoy!

A super creamy, cheesy dip that’s vegan and pack

A super creamy, cheesy dip that’s vegan and packed with protein?? Time to grab some tortilla chips and dig in! 🙌🏼
(especially when they’re @fromthegroundupsnacks !!)
Trust me on this one - it’s gonna be a crowd pleaser. .
.
v/gf CHEESY BEAN DIP
- 1 can great northern beans
- 1 roasted sweet potato
- 1/2 cup @onceagainnutbutter tahini
- 1/3 cup almond milk
- 1/3 cup nutritional yeast
- 2 tsp garlic powder
- 1 1/2 tsp salt
- 1 1/2 tsp cumin
- 1 tsp onion powder
- 1/2 tsp chili powder
- juice of one lime
Drain and rinse the beans. Blend all of the ingredients together in a blender or food processor. Add salsa. Enjoy!

The best dang GF CHOCOLATE CHIP COOKIES I’ve eve

The best dang GF CHOCOLATE CHIP COOKIES I’ve ever made.
Cause I think we could all use a cookie. 🍪
These are “pan bangin” cookies. Aka the best way to get slightly crisp edges and a soft center! Soooo my new go-to cookie recipe for sure!
.
.
CHOCOLATE CHIP COOOOOKIES!
- 1 1/2 sticks softened butter
- 1 cup brown sugar
- 3 egg yolks
- 1 tbsp vanilla
- 1 3/4 cup gf flour
- 1 tsp baking powder
- 1/2 tsp salt
- 1/2 cup semi sweet chips
- 1/2 cup dark chocolate chunks
Beat butter and sugar together until light and fluffy. Add the egg yolks and vanilla. Mix until completely smooth. Stir in the flour, baking powder, and salt. Fold in the chocolate. Scoop golf-ball-sized dollops of dough onto lined baking sheets (leave room to spread). Bike at 350° for 9 minutes, then remove the pan and bang on the counter 3 times. Put it back in the oven for another 5 minutes. Remove and bang a couple times. Ta da!

NEW BLOG POST 🌱 As lovely human beings, our WH

NEW BLOG POST 🌱
As lovely human beings, our WHY should be the aspiration to be kind, intentional, charitable, and transparent in everything we do. It’s evermore apparent that our actions speak louder than our words. At the end of the day, do your research. There are many resources out there detailing how to support minority-owned businesses, socially-responsible organizations, strong non-profits, etc. Being a sustainable individual includes understanding what actions you can continue to take day after day to support a better world.
All of that said, one of my passions is eco and ethical consumer goods production. It is always better to buy LOCAL and LESS. But not always feasible. Ever overwhelmed by the marketing noise? Same here. Undefined terms like clean, eco-friendly, sustainable, natural, free-range of cage-free make it confusing for shoppers.
I wanted to put together a quick guide to uncover some of these certification mysteries. What is actually behind that stamp of approval?? Swipe to find out!
Click the link in my bio for more details, links to the certifications, and examples of certified companies!

Any surprises?? Which one should I do a deep-dive into first?? There are many other certifications out there - these are just some of the most well known.

ch-ch-ch-CHIA PUDDING 🙌🏼 Tell me you didn’

ch-ch-ch-CHIA PUDDING 🙌🏼
Tell me you didn’t say that out loud...
So many of you (okay five...but still) asked me for the chia pudding recipe I posted on my stories the other day.
And guys I unpacked my measuring spoons just for you!
No joke.
Here ya go friends 👋🏼
.
.
Classic Chia Pudding:
- 1/3 cup applesauce
- 1/2 cup almond milk
- 2 tbsp chia seeds
- 1 tbsp ground flaxseed
- 1/2 scoop @livwell_nutrition vanilla protein powder
- teeny splash of vanilla
- crazy amount of cinnamon
Mix everything together in a jar and shake well. Store in the fridge for a couple hours or overnight. Serve with @nutsolaofficial (this is the banana flavor and it’s epic) and strawberries!

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.

Load More... Follow on Instagram

© THE SUNFLOWER FILES 2020
Built with Storefront & WooCommerce.

My Account
Search

Search for:
0