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


Overnight Oats: 3 Ways


I devour the opportunity to get fancy and creative in the kitchen, and love nothing more than to host gatherings and spoil my loved ones with over-the-top food. But, make no mistake, my day-to-day meals are not always picture perfect. They are, however, always nourishing and satisfying. 

And while I so enjoy dreaming up novel flavor combinations and pushing the limits of what works together in a dish, it's important to me to stay true to my roots here of sharing simple, good, and good-for-you food. To stay connected to what has always been my intention with this space: sharing what is sustaining me (food and otherwise) in the hopes that it will inspire you to live and eat more consciously, as well. 

So today, I'm sharing the simple, real-life, no-fuss recipe I lean on most mornings: overnight oats. To me, nothing is better than the relief of knowing breakfast is ready and waiting for me in the fridge. One less thing to stress about at 7 am. I make a large batch of oats on a Sunday night, divide them into airtight single-serving jars (these are my absolute favorite), and pop everything in the refrigerator. It's as simple as that. 

Many times I do opt to keep it fancy-free with just the oats, chia seeds, plant milk, and maybe some fresh fruit thrown on top. But, when time is on my side, there are a few variations I gravitate towards for an additional boost in nutrients and flavor. I've shared those recipes below, as well. I've dubbed these renditions lazy-fancy, because they are just that. Impressive, but still simple. Just like food should be. 


½ cup rolled oats
1 teaspoon chia seeds
¾ cup unsweetened plant milk

PREPARATION | Add all ingredients to a jar, stirring until well combined. Seal, place in the refrigerator, and allow to set overnight. If kept refrigerated, your oats will stay fresh for about five days.


½ cup rolled oats
1 teaspoon chia seeds
¾ cup unsweetened coconut milk
1 tbsp raw cacao powder
½ tablespoon raw honey
1 tablespoon almond butter
pinch of himalayan salt
optional: cacao nibs, coconut flakes

PREPARATION | Add all ingredients to a jar, stirring until well combined. Seal, place in the refrigerator, and allow to set overnight. Option to garnish with cacao nibs, coconut flakes, and an additional drizzle of almond butter.


½ cup rolled oats
1 teaspoon chia seeds
¾ cup unsweetened plant milk
Sage + Stone's herbal mind tea
1 teaspoon raw honey
optional: dried rose petals, lavender buds

PREPARATION | In a small saucepan, bring your milk to an almost-boil. Add in a tea bag, turn off heat, cover and allow to infuse for at least 20 minutes. 

Add all other ingredients to a jar, top with infused milk, and stir together until well combined. Seal, place in the refrigerator, and allow to set overnight. Option to garnish with dried roses, lavender buds, and an additional drizzle of honey. 


½ cup rolled oats
1 tablespoon chia seeds
¾ cup unsweetened plant milk
1 cup berries, fresh or frozen
1 tablespoon raw honey
dash of vanilla extract

PREPARATION | In a small saucepan, add berries, 2 teaspoons honey, and a splash of water. Bring to a boil, then reduce heat and allow to simmer for about 15 minutes, stirring frequently. Remove from heat, stir in vanilla and 2 teaspoons of chia seeds, and allow to sit for at least 20 minutes. This compote can be made ahead of time and stored in the fridge. 

Add all other ingredients to a jar and stir together until well combined. Mix in a few spoonfuls of compote. Seal, place in the refrigerator, and allow to set overnight. 

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. xx


Alkalizing Chia Pudding


Somewhere along the line in the last year or two, I've transitioned into a full-fledged "morning person". Which is wild, because I used to loathe mornings. More on that journey here. I mention this because despite enjoying early mornings, it can still feel challenging to intentionally engage in my am routine (lemon water, sun exposure, meditation, skin care, latte) - which I so strongly feel sets a positive, grounded tone for the rest of my day - and have time to prepare a nourishing breakfast before having to dash out. And I know I'm not the only one. 

While I would love the luxury of sitting down to enjoy breakfast daily, the reality is that I'm often eating this first meal on-the-go. Most days, that means grabbing a jar of chia pudding that I batch-make at the beginning of each week. It's a true life saver. 

On they're own, chia seeds are rich in plant-based proteins and (the good kind of) fatty acids that the body relies on for energy production, mood support, and hormone stabilization. Once soaked, chia seeds expand in size, absorbing the liquid to create a pudding-like texture that, when ingested, provides deep cellular-level hydration and detoxification. Today's recipe elevates and expands upon these already impressive benefits to further alkalize, mineralize, energize, and detoxify the body, using one of my very favorite supplement lines - Elemental Wizdom

This groovy, high vibration company, based out of Beverly Hills of all places, is serving up some of the most unique, thoughtful, and quality-driven products I have ever tried. Their Metamorphosis Greens Powder is ultra cleansing, alkalizing, and energizing, and has become my go-to product for remineralizing on-the-go. I'm in the habit of adding a scoop to my chia pudding for a deeply nutritious grab-and-go breakfast, so I thought I'd share the simple yet potent recipe here.


Makes about 4 servings


  • 1/2 cup organic chia seeds
  • 2.5 cups unsweetened mylk (almond, coconut, hemp, etc.)
  • 2 tbsp raw honey or pure maple syrup
  • 2-4 tsp Metamorphosis Greens Powder 

Preparation: Combine all ingredients in a large bowl, stirring well for about 2 minutes. Once the mixture appears smooth and well combined, allow the mixture to sit at room temperature for about 10 minutes.

Stir once again, and then place in the refrigerator, stored within an airtight container. Allow to set for at least an hour, and up to 4-5 days. 

If needed, more sweetener can be added to taste. Enjoy as is or topped with your favorite fruits and superfoods. 

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. xx


Acai + Coconut Parfaits


Sweet, cooling, creamy, and balanced. A few words to describe my newest breakfast and snack time obsession: acai + coconut parfaits. Impressive enough to serve at your next brunch soiree or gathering, yet simple enough to whip up on a Tuesday morning a home. 

This recipe was inspired by one that appeared on Faring Well last year (one of my very favorite food blogs). I just love how Jessie transforms simple ingredient combinations into something totally novel, and this dish is no exception. We make a lot of acai bowls/smoothies/desserts around here and I couldn't believe I had yet to think of a parfait. 

In this SOLFUL rendition, I opted to replace the yogurt with whipped coconut cream. If you have access to home-cultured yogurt (or better yet, you make it yourself), this makes a fabulous option. I, however, do not most times. And I find store-bought brands (even seemingly "healthy" plant-based versions) to never taste quite right, and to contain way more sugar and additives than I feel comfortable with. So for most recipes that call for yogurt, I sub in coconut cream. It's virtually sugar- and additive-free, and lends the dreamiest flavor and texture. 

Creating the "whipped cream" effect is ultra simple, and has ended up becoming a staple in my kitchen. Everything just tastes better with a dollop of whipped cream on top. Especially this acai smoothie. I created the base recipe to mimic the acai bowls that everyone can't get enough of, without the added refined sugars. With that said, the recipe is still pretty sweet, so feel free to use less fruit for a more mild variation. Either way, the rich, creamy whipped coconut lends the perfect flavor balance to temper the sweetness.

I also added a scoop of tocos and collagen to the cream, as both as rich sources of skin-nourishing nutritives and that's an area of focus for me at present. They make a seamless, taste-less, and health-elevating addition. (I go into more detail about the benefits of collagen here.)


  • 1 frozen, unsweetened acai packet
  • 1 frozen banana (or 1/2 frozen avocado)
  • 1 cup pineapple
  • 1/2 cup mango
  • 1/2 cup blueberries
  • 1/2 cup coconut water or unsweetened nut milk, plus more for blending
  • 1 BPA-free can of full-fat culinary coconut milk, refrigerated overnight
  • 1 tbsp tocos powder
  • 1 scoop collagen powder 

TO MAKE: Place all ingredients (except for coconut cream, tocos, and collagen) in a high-speed blender. You'll want the smoothie to be on the thicker side (think ice cream consistency), so be patient, as it may take a solid five minutes. You can add small splashes of liquid as needed, keeping in mind the less liquid used, the thicker and creamier the consistency.

Once the smoothie is blended smooth and no chunks remain, divide it into between two glasses or jars. Place in the freezer while you prep the whipped cream.

Remove the chilled can of coconut milk from the refrigerator, being sure not to shake it up. Once opened, you should find a semi-hard layer of thick coconut cream at the top, with all the coconut water/liquid at the bottom. Scoop out the cream and set aside, reserving the liquid for another recipe (smoothies!!!). With a standing mixer, hand mixer, or blender, "whip" the coconut cream until it's light and fluffy (resembling whipped cream). Add in your tocos and collagen (if using), and whip for another 15-30 seconds until blended. 

To assemble, remove acai-filled jars from freezer and top with a generous dollop or two of whipped cream. Option to top the whole situation with raw honey, chia seeds, bee pollen, nuts, granola, etc. 

Makes two servings.

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! xx