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


Golden Energy Bites • GOLDE Turmeric


A naturally sweet, satisfying, and nourishing go-to snack that I've up-leveled with a hit of GOLDE's highly-coveted turmeric wellness blend. Which, aside from being deeply nutritious + mineralizing, is the most delicious turmeric blend I've ever tried thanks to the unexpected (but much appreciated) addition of coconut milk powder. Swoon. For a long time, I was simply using pure turmeric and a pinch of black pepper (for improved nutrient absorption) in most of my golden concoctions - milks, lattes, smoothies, oatmeal, etc.

But as of late, I can't get enough of this particular blend, which lends not only improved convenience, but also elevated health benefits, housing a medley of five different medicinal spices + herbs. It pairs to perfection with these coconut-y paleo energy bites, that have long been a staple on-the-go snack option in my home. 


A recap of turmeric's most notable heath benefits, for those that need a refresher.

IMMUNITY BOOSTING | Turmeric contains a powerful anti-inflammatory compound, in addition to anti-viral, anti-fungal, and antioxidant qualities. This allows for an incredibly nourished and supported immune system. It's believed that inflammation is the root cause of all illness and disease (both physical and mental), so by addressing and reducing inflammation, you lessen and eliminate the prevalence of imbalance within the body and mind. 

MOOD SUPPORT | Turmeric is a potent mood-booster that I regularly turn to for emotional and mental health support. Numerous studies have proven curcumin (the main active compound of the turmeric root) to be just as effective - and infinitely less harmful - as pharmaceutical antidepressants in treating depression and similar mood disorders. There's a known link between inflammation of the brain and depression, which can be treated and reversed through an anti-inflammatory diet that includes foods such as turmeric. Low levels of the hormone Brain-Derived Neurotrophic Factor (BDNF) have also been linked to a variety of brain, cognitive, and mood disorders, including depression. BDNF is responsible for the multiplication and growth of brain neurons, which is a key process for maintaining and improving brain function, and curcumin has been found to increase levels of this hormone.

NATURAL GLOW | Turmeric works to decrease inflammation and redness on the skin's surface, while also speeding up the healing process and improving blood flow to areas of concern. The consumption of anti-inflammatory and anti-bacterial foods like turmeric is key to maintaining a calm, clear, and glowy complexion. 

ADAPTOGEN | Lesser known among turmeric's benefits are it's adaptogenic properties. To be considered adaptogenic, an herb must have a normalizing and homeostasis-evoking effect on the body in the face of stress - physical and psychological. Turmeric has been found to regulate cortisol-release and stabilize blood glucose levels, which help to maintain the health of body + mind during times of increased stress. 



2-3 tablespoons GOLDE turmeric blend
½ cup raw cashews
½ cup raw almonds
2 tablespoons chia or hemp seeds
5 large pitted medjool dates
¼ cup unrefined coconut oil
¼ cup unsweetened coconut flakes
1 teaspoon vanilla extract
pinch of himalayan salt

PREPARATION | Combine all ingredients in a food processor and process until well-combined. Mixture should form a "dough".

Remove mixture from blender and, using your hands, roll segments of the dough into small balls, placing on a flat surface. 

Allow the energy bites to chill covered in the refrigerator for at least two hours. If kept refrigerated, these will keep for up to three or four weeks. 

Makes 12 bites.




Thank you for supporting the conscious brands, like GOLDE, that support the work of Solful Health.


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


Transmutation Latte • Welcoming Change


The grounding, superfood-laced recipe that supports body, mind and spirit during times of transition and change. As I've shared, I'm navigating quite a bit of shift within my own life right now, which has ushered in a more introspective period with a heavy emphasis on grounding and caring for my self. We experience life in seasons, in ebbs and flows, and it's silly (not to mention self-sabotaging and painful) to believe otherwise. No one wants to be in an ebb - myself included - but in this last month or so I've discovered some really beautiful, impactful insights from this space.

TRANSMUTATION: the action of changing or the state of being changed into another form.

In my recent explorations of more radical self-care, I have been making this latte almost daily as a late afternoon or evening tonic. It draws upon a medley of ultra-healing, energy-shifting, and medicinal ingredients designed to support all realms of the self (body, mind, spirit) during the vulnerable, revealing, and sometimes-scary process that is transmutation. 

TRANSMUTATION POWDER | A completely next-level blend of nutritive ingredients designed to support the human body and mind during times of transition. Rich in raspberry ketones (for weight and metabolism support), saffron (a natural antidepressant aiding in emotional and energetic balance), greens and algae (for mineralization, alkalinity, and cellular detoxification), and digestion- and mood-supporting enzymes, this particular combination is unlike any I have ever found before. A must have for any high-vibe kitchen. 

REISHI | A medicinal mushroom that I find to be incredibly grounding. Reishi imparts a calming effect upon the nervous system, taking you out of fight-or-flight stress freak out mode and into a more relaxed, easeful state of being. 

ASHWAGANDHA | Perhaps my favorite adaptogenic herb of them all. Like reishi, ashwagandha's adaptogenic properties offset stress, balance emotional health, and nourish the system as a whole.

PROBIOTICS | Because gut health equates emotional health.



12 oz. unsweetened plant milk, warmed
1 teaspoon transmutation powder
1 teaspoon reishi powder
1 teaspoon ashwagandha powder
¼ teaspoon probiotic powder
heaping spoonful of collagen peptides (optional)
touch of raw honey

PREPARATION | Warm your milk on the stove until hot, but not boiling. Combine all ingredients in a blender, and process until smooth. Close your eyes, set an intention, and sip slowly. Serves 1.


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