Soul Food

Couresy of JingALing on Flickr

Think for a moment of a food from your past, one that makes you feel great after you eat it for no specific reason. Maybe it is macaroni and cheese, slow-simmered tomato sauce, ice cream cones or potato pancakes. Eating comfort foods (every now and then) can be incredibly healing, even though your rational brain might not consider it highly nutritious.

Food has the power to impact us on a level deeper than just our physical well-being. What we eat can reconnect us to precious memories, like childhood playtimes, first dates, holidays, our grandmother’s cooking or our country of ancestry. Our bodies remember foods from the past on an emotional and cellular level. Eating this food connects us to our roots and has youthening and nurturing effects that go far beyond the food’s biochemical make-up.

Acknowledging what different foods mean to us is an important part of cultivating a good relationship with food. This month when we celebrate lovers and relationships, it’s important to notice that we each have a relationship with food—and that this relationship is often far from loving. Many of us restrict food, attempting to control our weight. We often abuse food, substituting it for emotional well-being. Others ignore food, swallowing it whole before we’ve even tasted it.

What would your life be like if you treated food and your body as you would treat your beloved – with gentleness, playfulness, communication, honesty, respect and love? The next time you eat your soul food, do so with awareness and without guilt, and enjoy all the healing and nourishment it brings you.

Healing with Sea Vegetables

Photo Courtesy of timbu on Flickr

As someone who has always had an aversion to seafood, you never could have told me I’d learn to incorporate sea vegetables into my diet. But after coming to realize the incredible health benefits these gems from the water offer, I have found a number of ways to do so that are actually quite delicious.

In traditional Chinese healing, sea vegetables correspond to the winter season and to the kidneys, adrenal glands, bladder and reproductive organs. The strengthening, balancing and cleansing properties of sea vegetables are known to help these organs as well as the hair, skin and nails. Sea vegetables (or seaweeds) provide a variety of minerals and vitamins, including calcium, iron and iodine, and can help balance hormone and thyroid levels in the body. Eating too many processed foods or foods grown in mineral-depleted soil can result in a lack of minerals in the body, leading to cravings for salty or sugary foods. Adding sea vegetables to your diet can help balance your energy levels and alleviate cravings.

If you are like me, and a little wary of where to begin, try Kombu. It is sold in packages of several strips, which last an incredibly long time. Add a small piece to the pot when you are cooking grains, soups, and stews and then remove it at the end (it will soften and expand during cooking). This will not affect the taste of your foods, but will allow them to absorb all of the wonderful nutrients regardless.

Or if you are ready to go a bit further, try this recipe for a yummy winter soup:

Mighty Miso Soup
Prep Time: 5-10 minutes
Cooking Time: 10-15 minutes
Yield: 4-5 servings

Ingredients:
4-5 cups spring water
1-2 inch strip of wakame, rinsed and soaked 5 minutes in 1 cup of water until softened
1-2 cups thinly sliced vegetables of your choice (see notes)
2-3 teaspoons barley miso
2 scallions, finely chopped

Directions:
-Chop soaked wakame.
-Discard soaking water or use on houseplants for a boost of minerals.
-Place water and wakame in a soup pot and bring to a boil.
-Add root vegetables first and simmer gently for 5 minutes or until tender.
-Add leafy vegetables and simmer for 2-3 minutes.
-Remove about 1/2 cup of liquid from pot and dissolve miso into it. Return it to the pot.
-Reduce heat to very low; do not boil or simmer miso broth.
-Allow soup to cook 2-3 minutes.
-Garnish with scallions and serve.

Note:
Any combination of vegetables can be used in miso soup. Here are some classic combinations:
-onion-daikon: cleansing
-onion-carrot-shiitake mushroom-kale: mildly sweet
-onion-winter squash-cabbage: great in wintertime
-leek-corn-broccoli: great in summertime

Variations:
-Add cooked grains at the start of making the soup. They will become nice and soft.
-Add a tablespoon of uncooked quinoa or millet at the beginning and let it cook with vegetables for 20 minutes.
-Add cubed tofu toward the end.
-Add bean sprouts toward the end.
-Season with 1/2 teaspoon ginger juice for an interesting twist.
-If using dry shiitake mushrooms, let them soak for 20 minutes, slice and add at the beginning.

Lean, Mean, Bean Protein

Photo Courtesy of Bohman on Flickr

As with everything else in your diet, protein needs can be very individual. Whether my clients are meat eaters, vegetarians, or vegan, I always work with them to evaluate their protein intake – quantity, quality, and sources. It can be a very enlightening experience.

Not too long ago, I experimented with going vegetarian. It was a wonderful experiment. It taught me that a meal CAN be a meal without meat. I tried new vegetables and grains. I learned more about different proteins like tofu, tempeh and seitan. I realized that I didn’t NEED meat in the way I always thought I had before.

But in the end, after about a month, I found myself having a strong craving. So, as I always try to do, I listened to my body and made some chicken that night. What I experienced was a profound sense of satisfaction and grounding. I can still recall the feelings to this day. I realized that, while I thoroughly enjoyed the vegetarian experience, it was not what my body wanted. At least not for now. The new foods I incorporated then remain a part of my diet today, and I will say that I certainly consume less meat than ever before in my life.

One simple way to start experimenting with your protein intake is through beans.

Beans, or legumes, including peas and lentils, are an excellent source of plant-based protein. Beans are found in most traditional cultures as a staple food, offering grounding and strengthening properties that enhance endurance. They offer a highly usable, highly absorbable source of calcium for the body. They are also an extraordinary source of dietary fiber.

Lack of sexual energy is often due to overtaxed adrenal glands and kidneys. Beans are known for strengthening these organs (ever noticed the shape of a bean?) and can help restore vital energy as well as sexual energy.

Beans have a reputation for causing digestive distress, but this is usually because they have been undercooked or improperly prepared. To help reduce gas-forming properties, soak beans overnight prior to cooking, increase cooking time, add spices like bay leaf, oregano or cumin, or add kombu (a sea vegetable) when cooking.

And the best part? Beans (especially when bought in bulk) can be very CHEAP! It’s amazing that such an inexpensive source of high nutrition can be so rich, delicious and satisfying.

In these cold winter months, one of my absolute favorite ways to enjoy beans is in chili. But sometimes, vegetarian chili options leave me craving that meaty texture. This year, a recipe from Cynthia Lair’s cookbook “Feeding the Whole Family” absolutely blew my mind. It’s made with quinoa, and the texture of this hearty grain turned out to be exactly what I was looking for. Simply delicious combination of spices I might add. I hope you’ll give it a try:

Red Bean and Quinoa Chili
Prep Time: 1 hr, 15 minutes; 30 minutes if beans are pre-cooked
Makes 6-8 servings

Ingredients:
1 cup dried kidney beans, soaked and drained
3 cups water, divided
2 teaspoons ground cumin, divided
1 tablespoon extra-virgin olive oil
1 medium onion, chopped
2 teaspoons sea salt, divided
2 cloves garlic, minced
1 large green pepper, chopped
1 teaspoon dried oregano
1/4 teaspoon ground cinnamon
1/8 teaspoon cayenne
2/3 cup quinoa, rinsed in warm water and drained
1 cup fresh or frozen corn
2 to 3 cups organic tomato sauce
Grated cheese, for garnish (optional)

-Place beans in a large pot with 2 cups of the water and 1 teaspoon of the cumin; bring to a boil. Simmer over low heat, covered, until tender (50 to 60 minutes), or pressure-cook (45 minutes).
-Heat oil in 4,-quart pot on medium heat. Add onion, 1 teaspoon of the salt, garlic, green pepper, the remaining 1 teaspoon of cumin, and the rest of the spices and saute for 5 to 10 minutes.
-Add quinoa and stir in. Add corn, tomato sauce, and the remaining 1 cup of water to onion/quinoa mixture. Simmer for 20 minutes.
-Add cooked beans and second teaspoon of salt; simmer another 10 minutes.
-Top each bowl with grated cheese, if desired.

What was wrong with the OLD you?

Photo Courtesy of Optical Illusion on Flickr

Welcome 2010! The energy around the New Year is incredible. We are reenergized, inspired, feel more grounded and connected after seeing family and friends for the holidays. Ok, maybe we’re also a little tired, but we dream big and feel like we can finally shake off anything that held us back in the past year and truly take hold of the new.

We are reminded everywhere – even in my newsletter – that it’s time for a New Year, New You. But after reading and using this phrase over and over again I started thinking…what was wrong with the old you?

Why is it that we decide at the beginning of every year that we weren’t good enough in the past one? That somehow we didn’t live up to our own or others’ expectations of us? Why, after a season filled with excess and affirmation, do we respond with restriction and denial? Otherwise known as resolutions. No more junk food. No more TV. No more social life, trading it in for the gym.

But how long is it before we feel exhausted by the commitments that were supposed to make us better? And then how long before we default to our old habits and routines that made us want to be “new” in the first place…because it’s just “easier” or because we think “I’ll fail anyway”? And then there we are – back in the same self-sabotaging cycle for another year.

Big, all encompassing New Years resolutions might feel inspiring to proclaim, but they are most likely not realistic. I am not going to make resolutions this year to fix what went wrong, I am going to spend time reflecting on what went RIGHT in 2009. It was a tough year, but some amazing things happened that I don’t want to toss aside in a frenzy to correct my mistakes. I want to hold onto the good so I can repeat and build upon those moments in 2010. Maybe it’s not about being a whole new you. I don’t want to become someone different, I just want to continue to grow as the person I already am. Because darn it I think I’m pretty awesome– and so are you!

So if it’s not “New Year, New You”…how about “New Day, New Opportunity”? It’s not just every January that we are offered the chance to change, learn, and grow. It’s every single day if we choose to see it that way.

Instead of resolving what you’ll do this YEAR to achieve your goals, try thinking about what you might be able to do TODAY. Getting organized is a huge task. What if today you order a filing cabinet or buy some folders? Getting healthier is a goal to be admired, but what does that mean to you? What if today you choose a salad instead of fast food? Have a piece of fruit instead of candy? Deciding to hit the gym 5 days a week probably feels overwhelming. What if you just got a membership today?

I’m holding a free teleclass on January 19th to talk more about resolutions – why they don’t stick and how you CAN make them a reality. I will also be offering some coaching directly to the participants on the call. I’d love to have you join me to continue this conversation. Just click here for more information.

Small steps add up to BIG changes. When you break down larger tasks and goals into simpler steps, you can bring all you want for you life more within your reach. And isn’t it more fun to celebrate success than anticipate failure? I hope with this in mind, you’ll think about one step you can take today…not to become a new you, but to continue to become who you already are.

Until next time…Happy New DAY!

Season’s Eatings

Photo courtesy of LittleMissCupcakesParis on Flickr

Ok I admit it. I am craving holiday treats like never before, and certainly not like a Health Counselor is “supposed to”! When it comes to sugar, I’m usually most likely to forge a battle with chocolate or ice cream, something creamy. I’ve never been much of a cake kind of girl. But for some reason, this season I can’t get cakes out of my mind! And wow…‘tis the season for temptations all around…Apple Spice Cakes, Gingerbread Cheesecakes, Spiced Chocolate Cupcakes…need I go on? Pair any of these with some hot chocolate or apple cider and it’s my personal disaster in the making, right?

Part of what I do is to help people deconstruct their cravings, and so certainly I’ve had to do a little detective work around my own. I think part of it is the usual culprit – a little bit of emotional eating at work. While I have a lot of amazing people in my life, something about the holidays does bring romance to mind and, as a single girl, it can get tough to swallow when you are always the one making for the odd number at the dinner party table. So there’s that…and consciously realizing this has stopped me from going into at least one or two scrumptious looking Brooklyn bakeries.

But here’s the other thing that occurred to me. In trying to determine what to write this week, I kept feeling obligated in my role to give you more tips that would inspire you to have a “healthier version” of your typical holiday. Now don’t get me wrong…I really DO want that for you…and for myself. But the truth is, sometimes we get so caught up in trying to eat well and “be good” that we forget that it can be an enormous part of living a healthy lifestyle to “be bad” every once in a while and simply enjoy that experience. I think somehow this fascination with cake has been my body and mind reminding me of this concept.

“Being bad” doesn’t always have to mean eating too much unhealthy food. It might mean not checking your email for a day, skipping the gym, sleeping in, taking a “personal” day from work. I’m not talking about anything illegal here…just think of something that you normally “couldn’t think of doing”. And then ask yourself “Why not?”. What would it feel like to stop worrying about pleasing everyone else around you for just one minute? One day?

So, just to be clear, I don’t really plan to just eat cakes and sugar mindlessly through the rest of the holidays. I know what that would do to me, mentally and physically. But I am not going to fear the temptation or spend a lot of time in the resist and regret cycle. I am just going to trust my instincts, trust my body, and enjoy my choices for better or worse.

Before you get caught up in your New Years resolutions, and stuck on your new list of ways you plan to be good next year, I invite you to take at least one day before the end of 2009 to be BAD. And please, share what’s on your list with me here!

HAPPY HOLIDAYS!

Is “Pouring on the Pounds” Just Pouring on Resentment?

Have you seen the latest ad from the NYC Health Department as part of their anti-soda and sugary beverages campaign?:

Wow. I mean…wow! I am a huge advocate for eliminating soft drinks and other sugary beverages, but, for me, this misses the mark. Not because I don’t agree with the message. I surely do, and I commend NYC for working to raise awareness around this and many other health issues. But does this particular ad raise awareness? Or does it just raise our disgust and defenses against the government trying to dictate what we choose to put into our bodies? Do ads aimed at reaching people through shock value truly accomplish their goals? Sure this might deter you from drinking the soda in your hand right now, but what about later today? Tomorrow? Next week? Do you truly feel educated as to how to make more informed choices on a daily basis?

If I’ve learned anything about what it takes to make positive change for your health, it’s that what people most need to experience are the benefits of making healthier choices before they will be prepared to relinquish their old habits. Most people know by now that drinking soda isn’t the best choice. They don’t need to be told WHAT not to eat or drink. They need help learning HOW to make a different choice.

And how does this ad address making a different choice? Milk is offered as an alternative. Well…on a caloric level, making this substitution is not going to do much to keep the weight off. Add to that the fact that many people have trouble digesting milk, and that there are just as many health problems linked to over-consumption of dairy as there are to over-consumption of soda and sugary drinks, and what have we really learned? (Aside from more about the influence of the dairy industry…but that’s another blog post for another day…)

We also need to be mindful of the contradictions people find between the message of the ad and their own experience. Many of the You Tube viewers talk about how they drink soda and have no weight problems, or stress that they only drink diet soda and, therefore, this wouldn’t apply to them. Have we helped educate those individuals on how sugar and artificial sweeteners have far more reaching consequences on your health than just your weight? And don’t be deceived –diet soda can contribute to weight gain just as much as regular. This is a great video that speaks more to this side of the story:

I’m not suggesting that NYC stop this ad campaign. If even one person pursues a more in depth conversation with a friend, family member, or health professional it’s completely worth it. But the politics of health is a tricky thing, and my fear is that ads like these may only serve to close the door for many people to an important conversation that they really DO want to have.

How do you feel about this latest ad?

Eat Less, Play More

Courtesy of Photos8.com on Flickr

Remember when you were a child and you got so wrapped up in playing, imagining or creating that you didn’t want to stop when it was time to eat? Do you remember leaving your meal half-finished to run off and continue playing? Children innately understand that food is secondary to what is most nutritious and primary in life: fun and play.

As adults we seem to have lost our instinct to prioritize play. In our busy world, with its emphasis on work and responsibility, to be healthy and balanced we must work on more than just our bodies; we must feed our hearts, minds and spirits.

Have you noticed that when your body, mind and spirit are engaged in a creative project or happy relationship, your reliance on food seems to decrease? Likewise, when you are unsatisfied with your relationships, your job or other areas of your life, you may depend on food to cheer, soothe or numb you. When your life is out of balance, no amount of food can feed you where you truly need nourishment. The food that we eat is very important for health and balance, but what really feeds us—a full and fulfilling life—doesn’t come on a plate.

What is fun for you? What makes you light up? What excites you? Make time for it this week. Even if you don’t have much free time for fun, try approaching a “serious” activity with an attitude of play. This can greatly reduce stress and anxiety and bring more pleasure to your day. Take your focus off food, try adding more fun into your life and watch the magic unfold.

Artist, Can You Love Thyself?

I am thrilled to introduce you all to my first guest writer, Emmanuelle Chaulet, who will begin contributing to my blog on a monthly basis with topics that are sure invigorate the spirit of all of my readers, and in particular those in the performing arts industry.

Emmanuelle Chaulet is an acting coach, theatre director, certified Energy Awareness counselor RPIII and adjunct faculty at the University of Southern Maine Department of Theatre. She is the author of: A BALANCING ACT THE DEVELOPMENT OF ENERGIZE A HOLISTIC APPROACH TO ACTING which teaches actors to recover their highest creative self, the essence of their character and true emotional balance. She can be reached at www.emmanuellechaulet.com and on her blog at http://balanceyouract.blogspot.com

_______________________________________________

Artist, Can You Love Thyself?

Self-Love is one of the hardest challenges for artists. Most artists doubt their utmost selves and require constant approval from others. It is because artists fight rejection on a regular basis: editors who refuse to publish your writing, galleries who don’t think your work fits with their style, casting directors who find you too tall or too blond, and music directors who do not like your voice or your dancing…

Keeping a steady self-esteem is extremely difficult in this tempest of contradicting opinions about your own self. Yet, it is the most important aspect of your development as an artist and a person. Without self-love one cannot shine. Our own charisma –and health– are fed by our inner light and self-love.

One must differentiate self-love from egocentricity. The voice of the Ego says it wants to be better than others and take center-stage by eclipsing the rest of the cast. Too often artists who lack self-love will develop a great Ego to compensate their feelings of self-doubt.

Self-Love is about bringing your own higher presence in the light. It is connecting with your “I AM” presence, your Higher Self. It means connecting with the vibration of the highest core of your soul being. You are beautiful and you are light. You are made of the same sparkle as diamonds and flowers, rivers, and mountains. Loving yourself is about saying: “I am part of this world and therefore I am created to be a vessel of love, compassion and grace. I am a sparkle of precious energy that can and will transform the world. I am beautiful and my beauty is coming from my inner light. I am precious and I have a mission to accomplish.”

Self-Love means taking the time to go inward and connect with the sense of uniqueness of our core. We are part of a greater whole and yet are profoundly unique.

Our uniqueness is our beauty. In order to find this beauty when deeply entrenched with self-deprecation thoughts, you must start with small baby-steps. Simple things like taking a walk and appreciating to be alive, taking a hot bath and enjoying taking care of your body, finding moments to go on a date with your own self and do something you love, or embracing solitude. One of my friend once said: “I love my own company!” Finding the sense of loving being with your own thoughts is a first step to Self-Love.

And of course, Self-Love stems from appreciating and caring for your earthly vehicle, your body; feeding your body with good nutritious foods, sleeping and resting enough, caring for your self by using products that smell and feel good and are good for your skin and hair, and of course exercising to keep in shape by doing something you love: walking, running, bicycling, swimming, playing soccer or dancing Zumba.

Think about Self-Love as you would care for a child, a pet or a precious instrument. If you had a Stradivarius would you let it go out of tune? Would you leave your dog without food and fresh drink? Would you regularly deprive your child of sleep?

Like the Little Prince, you are responsible for your own rose: your inner self. And like him, you must protect it from cold, wind, and predators. So take care!

Feeding the Winter Blues

Photo Courtesy of KellyB. on Flickr

It’s the holiday season, the most magical time of year. But also the most stressful and depressing for many people. I have noticed the increase in advertisements for depression medications recently, and in particular those targeted specifically at S.A.D. (Seasonal Affective Disorder), a diagnosis for those who feel down only during the winter months. I am concerned with the increasing rates at which people are being treated with mind altering drugs just because they feel a little down. A few years back I was “diagnosed” with depression. I use the quotes because the conversation with my doctor lasted all of 30 seconds. His response to my sadness, crying and insomnia was simply “You are depressed. Therapy can take years. Just take this.” And, with that, I walked out of the office with a prescription that promised to cure all of my woes, with little explanation as to what impact it may have on me or what it would be like to withdraw down the line (it was NOT pleasant). The truth is I was not clinically depressed. I had a poor diet, a lot of stress, and was hanging on to a bad relationship. While I didn’t change my diet initially to cure my depression, it certainly did improve my mood and will have a more positive long term impact on my overall health than medication.

The winter blues are no surprise. There are less daylight hours, we are overstuffed and neglecting nutrition, stressed about parties and shopping, and reflecting on what we feel we did not accomplish in the past year that we started off determined to achieve. But the answer does not have to start with medication.

One of the best natural defenses you can take against the winter blues is to ensure sufficient intake of Vitamin D, from which many Americans are suffering a significant deficiency. Vitamin D, among other things, ensures proper absorption of calcium, helps fight certain cancers, reduces the risk for heart disease, strengthens the immune system, and…boosts your mood! The best source of Vitamin D is the sunlight. But the truth is most of us aren’t getting enough sun, whether we spend more time indoors or are simply lathered in sunscreen. You can find Vitamin D naturally in oily fish such as salmon, sardines, and tuna, and also in eggs. Other options include fortified foods such as milk, orange juice, yogurt and cereals. You can also choose a supplement. The daily recommendation is 400 IU but seems to be on the rise to at least 1000 IU.

If you are struggling with the winter blues and considering medication, I encourage you to first talk to your doctor about testing your Vitamin D levels before you turn to a “magic pill” that, trust me, is not all that magical.

Here is a Tuna based recipe to help you get started with increasing the Vitamin D in your diet. It makes a quick and easy meal or side dish that will store for several days in the fridge:

Tuna and Bean Salad
Yield: Serves two as a main dish, four as a starter

1 small red onion, peeled and very thinly sliced
1 tablespoon plus 1 teaspoon red wine vinegar or sherry vinegar
1 (6 1/2-ounce) can water-packed tuna, drained
1 (15-ounce) can cannellini beans or borlotti beans, drained through a strainer and rinsed
3 fresh sage leaves, slivered
2 tablespoons finely chopped flat-leaf parsley
Salt and freshly ground pepper
1 small or medium garlic clove, finely minced
1/2 teaspoon Dijon mustard
3 tablespoons extra virgin olive oil
1 tablespoon plain low-fat or nonfat yogurt (or omit and use 4 tablespoons olive oil)
1/2 Japanese cucumber, cut in half lengthwise and sliced, for garnish

• Place the onion in a bowl and add 1 teaspoon of the vinegar and cold water to cover. Let sit for 5 minutes. Drain and rinse with cold water, then dry on paper towels.
• In a medium bowl or salad bowl, combine the tuna, beans, onions, sage, and parsley.
• In a small bowl or measuring cup, mix together the remaining vinegar, salt to taste, freshly ground pepper, garlic, and Dijon mustard. Whisk in the olive oil and the yogurt. Toss with the tuna and beans and serve, garnishing each plate with cucumber slices.

Gratitude, Not Food

Photo Courtesy of katiescrapbooklady on Flickr

This time of year always gets me thinking about the true meaning of the holidays versus what it comes to mean to most of us. Stress, shopping, parties, and TOO MUCH FOOD! I like to remember that Thanksgiving is about gratitude, not food.

This year, I am grateful for family and friends who have supported me tremendously during an exciting but sometimes difficult year of transition. I am also grateful for the gift I have been given to be able to share my knowledge about health and wellness with my loved ones and clients. As I watch them work towards transforming their own lives, I feel inspired and proud.

As my gift to you this Thanksgiving, here are some tips to help you enjoy your holiday while still being mindful of your health:

•Watch portions! Our tendency is to overeat during the holidays because…well it’s all just so darn good! Try using a smaller plate and fill it up with more of your favorites in smaller portions.

•Chew, chew, chew! Digestion begins in the mouth, and the more we give it a head start, the less energy our bodies use to break it down – meaning more energy for you. Plus, by chewing your food you can automatically keep your portions in check as you will be more aware of when you are truly full.

•Get moving! Take a walk after your meal. This helps digestion and will keep you more alert through the evening so that you have more quality time with your loved ones.

•Express your gratitude! Take a few moments before eating to appreciate the food on your plate and the fuel it gives you for your life. Have everyone at the table share what they are grateful for to create a greater shared experience.

•Make room for your sweet treats! No need to deprive yourself, just try to make wise choices and watch your portions. If you can, avoid refined sugars and opt for more natural sweeteners that contain more vitamins, minerals, and enzymes, and are much easier on your blood sugar.

Speaking of sweet treats, I was ecstatic when my parents asked my brother and me to contribute some healthier food options to our Thanksgiving dinner this year! My brother plans to make some scrumptious cupcakes he found through one of our favorite whole food cooking shows, Christina Cooks, on PBS. Here is the recipe, one I hope you might share with your families:

Orange-Scented Chocolate Cupcakes(Makes 24 cupcakes)

1 1/2 cups whole wheat pastry flour
1/2 cup semolina flour
1/2 cup cocoa powder, NOT Dutch processed
2 teaspoons baking powder
Generous pinch sea salt
1/2 cup avocado oil
1 cup brown rice syrup
3/4 cup rice milk or almond milk
1 teaspoon brown rice vinegar
2 ounces coarsely chopped non-dairy, grain sweetened chocolate chips
2 teaspoons grated orange zest

Chocolate Frosting:
1 cup non-dairy, grain-sweetened chocolate chips
Scant 1/4 cup rice milk or almond milk
2 teaspoons brown rice syrup
Grated orange zest, for decoration

-Preheat oven to 350 degrees and line a 12-cup muffin tin with papers.
-Whisk together flours, cocoa powder, baking powder and sea salt.
-Whisk together oil, rice syrup, rice or almond milk and vinegar until smooth.
-Mix wet ingredients into dry to create a smooth batter. Fold in chopped chocolate and orange zest (you can also add some chopped nuts to incorporate more healthy fats)
-Spoon evenly into cupcake cups – fill no more than 2/3 of the cup to allow cakes to rise properly.
-Bake for 20-25 minutes, until the tops of the cupcakes spring back to the touch.
-Remove from oven and allow to cool enough to handle the cupcakes. Remove from the tin and cool completely on a wire rack. Make the frosting while the cupcakes cool:
-Place chocolate in heat-resistant bowl.
-Bring rice or almond milk and rice syrup to a rolling boil and pour over chocolate.
-Whisk together until thick and smooth. Cover loosely and set aside for 30-40 minutes
to set frosting.
-Whisk to loosen frosting and spread over the top of each cupcake, garnishing with a sprinkle of orange zest.