Pumpkin Spiced Matcha Latte (and a giveaway!)


You guys, HI!

What a whirlwind few weeks it's been over here. For those of you who might not know, I recently (and rather spontaneously) moved from my sweet, sunny home in South Florida to my favorite city in the world - New York. It's been a dream of mine to live here since I was young. I can't explain it, but I've always felt this pull. And after the ending of a three year relationship this past summer, the time felt right to lean into the pull.


Because of some old childhood programming, I've long clung to the subconcious belief that I'm not capable of certain things on my own. That I need a man to help me. First it was my father, then it was my partner. My wonderful, gifted, insightful manifestation advisor (so LA I know, but she is the real deal) helped me to 1) identify that I was subconsciously projecting from this place and 2) gave me the tools to reprogram and start operating from a more empowered inner space. It's been an arduous few months of inner-work, as I confronted a lot of my limiting beliefs and self-sabotaging tendencies. But then the most kismet thing happened - I was offered a job. An incredible job.  A dream job. Working for nutritionist and author Dana James in her NYC office.

Three days later, I was on a plane to New York. I (again, so serendipitously) found a place to live, bought some warmer clothes, and just like that, it happened. It still feels very dream-like. There's definitely been a flow to it all, but that's not to say it hasn't been challenging. I miss my family and my friends and my students in Florida. I miss connecting with nature. I miss teaching and writing every day. I'm working like I've never worked before, and my body and mind are still adjusting to that. But what an incredible learning experience it's been so far. I have an entirely new perspective on the challenges of staying well amidst a busy schedule, and I'm excited to explore and share what works for me within these realms.  

But enough about me, and more about this matcha. 


This is the seasonal update I've been giving my morning matcha of as of late. And I'm especially excited to share this recipe, as it offers a nourishing and nutrient-dense alternative to the chemical- and sugar-laden original. I’m partial to using matcha because of it’s chlorophyll, antioxidant, and amino acid content, but this recipe works equally as well with coffee. 

During the cooler months, I go through a fair bit of pumpkin spice. Partially because I do love the taste, but mostly because of it's very timely health benefits. The blend of cinnamon, clove, nutmeg, and ground ginger boosts the metabolism, supports digestion, warms the body, and awakens the mind - all key aspects to healthfully adapting to the seasonal transition, which tends to slow down the body and create stagnation. I always add a dose or two of adaptogens to every morning cuppa, and I’ve chosen ashwagandha and he shou wu for this particular blend to support mood and stress levels. 



It's no secret that I'm entirely partial to PANATEA when it comes to matcha. It's hands down the best quality around, and makes me feel incredibly alert without the crash. So it is with much excitement that I announce this week's giveaway (!): my dear friends at PANATEA will be gifting one Solful Health reader a ceremonial matcha starter kit and another one of you a ten-pack of their ceremonial instant matcha. To enter the giveaway, simply head to my Instagram and, after you make sure you're following me, 'like' my post, and tag a matcha-loving friend or few. The winner will be announced this Friday, 10/27. 



Makes 1

1 teaspoon PANATEA ceremonial matcha
1 tablespoon coconut butter
1 teaspoon ashwagandha
½ teaspoon he shou wu
½  teaspoon vanilla extract
½  teaspoon pumpkin pie spice
½ tablespoon raw honey
16 oz. hot (but not boiling) water
pinch of pink himalayan salt

PREPARATION | Combine all ingredients into a blender, add in water, and blend on high for about 60 seconds. Pour and enjoy!

I love seeing what you create and getting your feedback on recipes! Leave any questions + comments below, and be sure to follow along on Instagram and tag your photos with #SOLFULhealth so I can see and share. xx


Sacred Scents

photo by Francesca Dunham

photo by Francesca Dunham

The use of sacred, vibration-shifting scents has long been a cornerstone of spiritual practice + ritual in indigenous cultures, and a beloved part of my own life. Burning medicinal botanicals and wafting their scent and smoke throughout your physical space not only lends a lovely, grounding scent but also works to clear, attract, and transform the energy of your environment. (More so, science has even found these sacred, medicinal scents to eliminate airborne pathogens.) 

This practice, known as smudging, is one that has the opportunity to be super intuitive, ritualistic, and powerful. Especially when performed with intention and a desire to connect back to one's inner self. Because each scent carries it's own vibration, the properties and purposes of each vary. For that reason, I always keep these three medicinal botanicals on hand, so as to allow my intuition to guide me towards which one my space and spirit are most in need of.

Smugding is an incredibly simple way to make a powerful, positive impact on your space and spirit, and I encourage you to experiment with scared scents in your own life and spiritual practice. 

SAGE | A plant with incredibly purifying and cleansing properties. It's most apt use is to clear out unwanted or stagnant energy. I love lighting sage in the evening as a way to let go of and clear out the energy of the day. Whenever I move to a new home, spend the night in a hotel or new space, and enter into/depart from a situation that feels negative, I smudge sage. I sage my entire home weekly. It's always important to crack open windows and doors when saging a space, so as to allow the old energy to be carried away with the smoke. Simply light your sage bundle, creating a sizable flame, and blow out gently until it begins smoking. Sage your physical space (getting into all the weird little spaces - closets, under the bed, etc.) and the outline of your body, relighting as needed. 

SWEETGRASSTrue to it's name, sweetgrass has a sweet, pleasant aroma when burned, serving as a reminder of Mother Nature's sweet, gentle, and kind spirit. It lends a calming energy and helps to purify the spirit while calling in a sacred presence. I love lighting sweetgrass in the morning, wafting it's sweet scent as I prepare for the day, and before meditation or yoga practice. 

PALO SANTO | Sustainably salvaged from only the fallen branches of the mystical, spiritually-revered Palo Santo tree, this  "holy wood" creates a beautifully grounding scent when smudged. The energy of palo santo is one of attraction and drawing in of positivity. It facilitates a deeper connection with Source, elevates creativity, and uplifts the energy of a space or individual. Another scent I use in the morning and before meditation, and that I especially love when I need an emotional lift. 

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Spiced Carrot Muffins with Rhodiola Pumpkin Butter


In years past, I really resisted the transition from summer to fall. Like no way do I want to say goodbye to a season marked by 8 pm sunsets, impromptu backyard soirees, warm ocean dips, and too much rosé. Though I live in on the beach in South Florida and if anything the weather only gets better in fall, there's an air of fancy-freeness that only summer has. But I'll admit, I'm excited this time around.

This summer wasn't easy for me. I spent a lot of time soul-searching and digging deep and getting comfortable with feeling uncomfortable. Not knowing what's next, but trusting anyways. You know, just doing "the work" of being a human. Even as a yoga teacher, the art of surrendering to what is, releasing control, and trusting the Universe is an ability that doesn't come naturally for this head strong, go-make-it-happen Leo with control issues. So a new season and a fresh transition feel entirely welcomed.

But in the past two weeks, I've really softened into this trusting. (It's about time.) I finally really feel that whatever comes next, is just fine with me. We are, after all, always where we are meant to be, and what is meant for us could never possibly miss our path. Virgo season (which we just moved out of) and fall in general encourage this mentality. Fall signifies a shifting inward and a letting go, making it an especially potent time to slow down, release control, and open your heart.

It's also an equally opportune time to put pumpkin spice in everything and start baking more, so I've embraced that seasonal nudge as well. Look at me, a full-blown fall woman.


These muffins are everything in way of fall food - warming, spiced, cozy, indulgent - madeimpossibly good for you with brain-nourishing and inflammation-fighting properties and no added gluten or sugar. They can easily be made vegan as well by subbing in a flax-egg. It's one of those recipes that confuses you as to when it should be enjoyed (breakfast or dessert?). The answer is both. 

And while the muffins are totally divine on their own or served warm with a bit of grass-fed butter or melted coconut oil (swoon), I decided to up level the whole situation with a plant-based spiced rhodiola pumpkin butter. Also seemingly indulgent and dessert-like, but equally as nourishing for both brain and body. I included the tonic herb rhodiola for it's ability to elevate mental clarity and creativity, so as to harness all the magic that is this potent fall energy. 



Makes 8 muffins

½ cup rolled oats
2 tablespoons ground flaxseed
1 medium ripe banana
¼ cup almond butter
⅛ cup raw honey
1 pastured egg
1 teaspoon vanilla extract
1 teaspoon pumpkin pie spice
1 teaspoon ground cinnamon
1 teaspoon baking soda
1 cup carrots - grated
1 medium apple - grated
½ cup chopped walnuts (plus extra to garnish)
pinch of pink himalayan salt

PREPARATION | Preheat oven to 375º.

Add all ingredients (excluding carrots, apple, and walnuts) to a blender or food processor, combining until you achieve a smooth and creamy batter. Transfer batter to a large bowl, adding in the walnuts, apple, carrots. Stir by hand until well combined. 

Grease a muffin tin with butter or coconut oil, and fill each cup about ¾ of the way full. Option to top each muffin with a few pieces of walnut. 

Place in oven and cook for about 17-20 minutes. Enjoy warmed or cool, and (hopefully) with some rhodiola pumpkin butter on top. 


Makes about 2 cups

2 cups organic pumpkin puree
¼ cup coconut sugar
1 tablespoon pure maple syrup
1 teaspoon ground cinnamon
1 teaspoon pumpkin pie spice
2 teaspoon vanilla extract
2 teaspoons fresh lemon juice
pinch of pink himalayan salt
1 tablespoon rhodiola 

PROCESS | Combine all ingredients (excluding the rhodiola) in a small sauce pan over medium heat. Stir frequently for about 5 minutes (or until mixture starts to sputter). Reduce to low heat, cover, and let simmer for about 40 minutes, stirring every so often. Remove from heat and stir in the rhodiola. Sweetness can be adjusted to taste by drizzling in more maple syrup. 

Enjoy spread over muffins, toast, oatmeal, yogurt, desserts, roasted veg, or anything else you can think of. Stays fresh in the refrigerator for up to two weeks, and even longer if frozen. 

I love seeing what you create and getting your feedback on recipes! Leave any questions + comments below, and be sure to follow along on Instagram and tag your photos with #SOLFULhealth so I can see and share. xx




SOL FOOD is a weekly series detailing all the people, places, spaces, reads, objects, and foods that are inspiring, supporting, and fueling my journey at the moment. This short + sweet series was created in response to the enormous list of topics I never get the chance to post about and share with you all. Stop by every Friday for an easy-to-digest dose of inspiration.

The supplement I've been taking for powerful immune and nervous system support. Like the reishi powder you've been adding to your smoothies, but 70x more potent. 

One of my favorite breath work techniques having a much-deserved moment in the press. 

For those of you who reached out after watching my Instagram story: this is the liquid chlorophyll I use and recommend. 

After hearing tons of buzz about it, I finally ordered this face mask and used for the first time last night. Holy wow. My skin has never looked more lustrous. Followed by my longtime favorite serum for clear, inflammation-free skin.

Recently stumbled upon this chic, minimalist, and ethical clothing line and I'm coveting nearly every piece of the collection

Packaged soup that is incredibly clean ingredient-wise, lick-the-bowl-clean delicious, and so impossibly French. Swoon. Found this at my local Fresh Market.

A mineral that, when placed in hot bath water, promises to be more beneficial and detoxifying than an infrared sauna.

An insightful podcast featuring one of my favorite people. A must for anyone interested in wellness.

OBSESSING over this line of unsweetened sparkling teas. 

A candid, no bullshit essay on why you still haven't manifested wealth, and how you can.