Pistachio, Rose and Coconut Tart


A few weeks ago, I prepared this incredible Pistachio, Rose and Coconut Tart for a pop-up yoga brunch I co-hosted, and it was received with so much love and enthusiasm that I just had to share it with you all here. Though free of refined sugar, dairy, and gluten (what most people deem "the good stuff"), it's quite possibly the most delicious dessert I have ever tasted. Creamy and decadent, yet light and bright in flavor, with floral notes and an undeniably whimsical feel. It's also surprisingly easy to assemble, requiring no bake time, and satisfies even the sweetest tooth (in an exceptionally wholesome way, I may add).

I, however, cannot take any credit for this dreamy recipe's inception. Kudos and much gratitude to the wildly-inspiring Alison Wu for dreaming up this swoony creation, and to my sweet and talented friend Allison Walton for her intuitive adjustments to the original recipe (just when you thought it couldn't get any better) and blessing to recreate and share this little slice of heaven. 

Because it's so simple to throw together and keeps incredibly well in the freezer for prolonged periods, this tart makes a carefree yet impressive dessert to keep on hand for whatever impromptu summer gatherings may be in your future. I, for one, find it a delightful and nourishing afternoon and post-dinner snack, and have made it a habit to reach for a small slice daily. With it's medley of healing, harmonizing, and mood-boosting ingredients, it's a true treat for the body, mind, and sol


Makes a 10" round tart | Recipe adapted from Allison's Rosewater Pistachio & Schisandra Tart

Ingredients: Pistachio Crust

  • 1 cup shelled pistachios, unsalted (and raw, if you can find them)
  • 6 medjool dates
  • 2 tbsp unrefined coconut oil
  • 1 cup almond meal
  • 1/4 cup shredded coconut, unsweetened

Ingredients: Coconut Filling

  • 1 cup cashews, soaked for at least 30 minutes
  • 1 BPA-free can full-fat coconut milk
  • 2 tbsp raw unfiltered honey
  • 1 tbsp unrefined coconut oil
  • 2 large spoonfuls of tocos
  • 5-6 tsp culinary rosewater
  • 1 tsp vanilla extract
  • 2 tsp fresh-squeezed lemon juice
  • Dash of pink himalayan salt

To Garnish:

  • Dried rose petals
  • Dried lavender 
  • Crushed pistachios 

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

In a 10" round tart pan, use your hands to firmly press in the mixture. The entire bottom of the pan should be evenly lined. Place the pan into the freezer to chill as you assemble the filling.

Using a high-speed blender, combine the drained cashews with the remaining filling ingredients. Blend until smooth and creamy. 

Gently pour the filling into the tart pan, and spread evenly with a spoon. If desired, garnish with dried flowers and crushed pistachios. Allow tart to set for 1-2 hours in the freezer before serving. 

If storing for more than a few hours, be sure to wrap and cover the tart. If kept in the freezer, it will keep for quite a while. If frozen, just be sure to allow 30 minutes for tart to thaw at room temperature before serving. 


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


    Rose + Chocolate Ice Cream


    Because it will be June in like 5 minutes and I haven't shared an ice cream recipe in far too long. Currently (always) swooning over all things chocolate because 1) duh and 2) it's crazy insane good for us, particularly in terms of mood + emotional health. It's also no secret that I have a thing with roses, another potent mood-booster and stress-reliever. These two, combined with creamy coconut, make for one seriously dreamy bowl of ice cream.

    Of course, in true Solful Health fashion, the recipe is free from refined-sugar, dairy, and anything else lingering in conventional ice creams. It's plant-based and naturally sweetened, so yes, you could technically eat this for breakfast because it's that good for you. This recipe is actually a reimagining of my Coconut Matcha Ice Cream (which is divine and still one of my favorite dishes to date), in that I use the same coconut cream + banana base. I find this combination to yield a rich, creamy consistency very similar to that of traditional ice cream.

    If you need me this holiday weekend, I'll be al fresco eating multiple bowls of Cacao Rose Ice Cream, and I hope you find some time to do that same. 


    TO MAKE: Combine all ingredients in your high-speed blender, blending until smooth and creamy (this will take a good 5 minutes, so stay patient). Line a small rectangular loaf pan with parchment paper, and pour in ice cream mixture. Allow to chill in the freezer overnight (or at least 4 hours). 

    To serve, allow ice cream sit at room temperature for a few minutes to soften. Scoop out, and enjoy! Optional: top with stovetop melted coconut butter and sprinkle of dried rose petals for a festive, health-boosting twist. 

    This post contains affiliate links. Purchases you make through these links will help support the work I do here on Solful Health at no extra cost to you. Thank you for your constant love + support.

    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


    Berries + Whipped Coconut Crème


    Sharing a sweet, simple recipe that is sure to become both your new favorite breakfast in bed and nourishing summertime dessert. My cooking style is always about letting the food shine through without any added sugar or flavorings, and this is especially true during the spring + summer seasons, when everything tastes just so damn fresh. No need to adorn fresh, sun-ripened produce with much to create something sweet + satisfying.

    This recipe is a play on the classic pairing of berries and whipped crème - without the dairy or sugar. It's the epitome of summer eats: flavor-forward, light + nourishing, and simple-chic. We most recently enjoyed these on a sunny Saturday morning lazing in bed with our gigantic (and coconut-loving) pup Cooper, but this dish feels equally at home at an al fresco summertime soiree with friends. 

    It's totally lick-the-bowl-clean delicious yet completely wholesome and plant-based, with no added sugars or artificial anything. A tried-and-true SOLFUL treat that I'm so excited to share with all of you!


    • Two or three handfuls of fresh, organic berries of your choosing
    • 1 (BPA-free) can of full-fat culinary coconut milk

    TO MAKE: Place your unopened can of coconut milk in the refrigerator overnight. Then next morning, remove the chilled can (being sure not to shake up) and open. 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). 

    Arrange your berries into a bowl(s) and top with your whipped coconut crème. Serve as is or topped with a bit of bee pollen, shredded coconut, and/or fresh mint for an energizing + nourishing pop of color and flavor.