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


CBD-Infused Brownies


A new kind of edible.

It's a true honor to be featured on the journal of a woman I admire so greatly, Lacy Phillips of Free + Native. Based in L.A., Lacy is a manifestation advisor, serving as the go-to consult for anyone looking for guidance within the realm of attainment. Having developed her own genius method around manifestation, Lacy has become the leading force in the industry of intuitive guidance + coaching. She is wise, sweet, and generous beyond measure, and a total queen when it comes to holistic living. Today, I am honored to share with Lacy, her F+N community, and all of you a tongue-in-cheek recipe with major mood-boosting properties.

Though I personally choose not to partake, the medicinal uses of marijuana are undeniable. Like so many of us, I have witnessed firsthand the extraordinary medicinal benefits of cannabis via the use of friends, family members, and clients struggling to cope with and recover from debilitating dis-eases (among these are chronic pain, ALS, paralysis, and mental health imbalances). For those of you who desire to harness the medicinal benefits of cannabis but, like me, are not wanting to alter your state of consciousness, CBD is a beautiful, extremely effective alternative.

Cannabidiol (CBD) is one of over 60 compounds found within cannabis. It belongs to a class of ingredients called cannabinoids, to which THC also belongs. Yet unlike THC, CBD produces no mind-altering effects and is highly medicinal. It's the major non-psychoactive compound of the plant, and is responsible for the majority of positive health benefits marijuana users experience. In it's isolated state, CBD is an incredibly effective (and virtually side effect free) natural treatment for an ever-growing list of mental and physical health concerns. 

CBD is a known anti-inflammatory, antioxidant, anticonvulsant, antiemetic, anxiolytic and antipsychotic agent, and has proven to be a remarkable treatment for those suffering from chronic pain, chronic inflammation, mental health imbalances, anxiety + panic disorder, cancer, nausea, epilepsy, migraines, neurological disorders, ALS, diabetes, and heart disease.

In my personal life, I’ve incorporated regular doses of CBD for greater emotional balance. As someone who deals with a fair amount of anxiety, I have found immense relief and support in this highly-medicinal herbal supplement. It just sort of takes the edge off, but in a way that actually supports my system as a whole. Whether I am navigating the stress + overwhelm that sometimes results from a long day, or working through something a bit deeper, CBD has become a go-to for reeling in the wild thoughts, promoting a greater sense of calm, and nourishing my overworked nervous system.

The groovy, high vibration treat I’m sharing below is designed to wholesomely nourish your sugar cravings while simultaneously reducing anxiety and promoting bliss, balance, and parasympathetic nervous system activation by way of a CBD-infusion. These paleo- and vegan-friendly chocolate ganache frosted brownies make treating yourself feel intentional and sacred, and will likely leave you feeling grounded, mellow, and fully supported in mind, body, and spirit. 

To read the remainder of this article, head over to the Free + Native journal. 


Blackberry Lavender Cream Pops


I'm back from a beautiful, indulgent whirlwind of a week in NYC, and easing back into reality with none other than these popsicles. Really. I made a big batch to shoot and save before I left, and I'm enjoying one now as I work. They're coconut cream based, making them full of the brain-boosting fats we need for energy production, hormone stabilization, and mood elevation. The notes of infused lavender to have a calming, re-centering effect on the mind, and the subtle flavor and sweetness of blackberries and honey is undeniably uplifting. Truly the perfect summer treat and snack that will leave you feeling lighter and brighter than before. 



  • 1 cup organic blackberries
  • 2 tbsp dried lavender
  • 1 BPA-free can of full-fat coconut milk
  • 1/2 cup unsweetened milk (dairy, nut/seed, light coconut, etc.)
  • 2 tbsp raw honey (possibly more, to your taste)

Special Equipment:

  • Blender, or hand-held mixer
  • Rubber popsicle mold
  • Wooden popsicle sticks

TO MAKE | In a small saucepan, combine blackberries, lavender and milk (I used almond but any variety will do). Over medium heat, bring to a simmer, then cover and reduce heat to low. Allow mixture to cook for about 10 minutes, before turning heat off and leaving covered to sit for another 10 minutes (or more). 

With a fine mesh sieve, separate the infused milk from the blackberries and lavender flowers. Combine the blackberry and lavender milk in a blender with the full-fat coconut milk and honey. Blend on high for about 30 seconds. Taste, and adjust sweetness to your liking. 

Pour the mixture into rubber popsicle molds, place a popsicle stick in each, and allow to freeze for at least five hours. Popsicles will keep in the freezer for a few months. Allow to thaw at room temperature for a few minutes before enjoying.

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


Raw Coconut Cream + Berry Tart


Something nourishing, sweet, and simple for your Fourth of July (or really, any summer day) celebrations. Because simplicity really is the ultimate sophistication, and these precious days are far better spent outdoors in the sunshine than tucked away in the kitchen. 

In dreaming up a new dessert to share for summer, I was inspired by the berries and whipped coconut crème pots I posted a few months back (which still remain a favorite around here). I simply served the berries and cream over a raw, vegan, gluten-free, paleo-friendly, refined sugar-free (whew, am I missing anything?) crust that I whipped up in the food processor in a matter of minutes. 

In true summer-food fashion, this recipe requires no heating or baking, and is best enjoyed al fresco alongside a few loved ones (and maybe a glass of good rosé). Just straightforward, simple food ripe with flavor and nutrients. 

Now, to get back to enjoying some of that sunshine. xx


Makes one 10" round tart

Ingredients: Raw crust


  • 1 cup raw nuts and/or seeds - I used half hazelnuts, half pepitas 
  • 3/4 cup almond meal
  • 5 medjool dates, pitted
  • 3 tbsp unrefined coconut oil
  • 1/2 cup unsweetened coconut flakes
  • Pink himalayan salt

Ingredients: Tart

  • 1 BPA-free can full-fat coconut milk (refrigerated overnight)
  • Medley of fresh, organic berries 
  • Zest of half a lemon
  • Touch of raw honey (optional)

TO MAKE | In a food processor, process your whole nuts and/or seeds into a course powder. Add in the coconut oil and 3 of the dates, and continue blending until well combined. Add in the remaining dates, almond meal, shredded coconut, and salt and process until a well combined dough-like mixture forms.

In a 10" round tart pan (lined in plastic wrap or wax paper), use your hands to firmly press in the crust dough. The entire bottom of the pan should be evenly lined, along with ~1 inch up on the sides. Place the crust into the freezer to chill and set for at least an hour.

Remove the chilled can of coconut milk and, being sure not to shake it up, open carefully. 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. I don't find it necessary, but you could slightly sweeten the cream with a touch of raw honey if you so wish. 

Remove the tart crust from the freezer, and spread on an even layer of the whipped coconut cream. Wash and prep your berries, and arrange them on top. Serve immediately, 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. xx