FRAN COSTIGAN

Queen of Vegan Desserts

  • FRAN COSTIGAN
  • MEET FRAN
  • APPLAUSE
  • SERVICES
  • EVENTS
  • BOOKS
  • RECIPES
  • VIDEOS
  • BLOG
  • RESOURCES
  • CONTACT

April 11, 2019 by Fran Costigan 30 Comments

Meal Prep Can Change Your Life with Robin Asbell

My long time friend and colleague Robin Asbell has taken time from her always busy schedule to honor us with a guest blog post and a recipe from the newest of her new (that makes 11!) books Vegan Meal Prep.

Vegan Meal Prep book coverRobin Asbell

We met virtually first, more years ago than either of us remember,  when Robin interviewed me for an article in VegNews Magazine. A few years later, we met in person at an IACP Conference and thereafter, Robin stayed in my New York City apartment when she taught at Natural Gourmet Institute and Institute of Culinary Education. I remember being horrified that she didn’t have what I consider to be real snow boots on when she walked through Central Park to my home in very cold temperatures. Robin who is, after all, from Minneapolis, shrugged it off. We’ve kept in touch, although it’s been a long time since we’ve been together in person. I hope that is remedied sooner rather than later, as  I am a great admirer of Robin, the person, and of her work.

Enjoy her post and recipe, and scroll to the bottom of the post for a chance to win a copy of her latest book.

soup bowl
Photo from istock

Vegan Meal Prep

As a culinary instructor and private chef, I meet people every day who want to change the way they are eating. “Oh, I should really try going plant-based. It’s just so hard.” I’ve heard over and over again.

So, I wrote a book to make it easy. Now, when someone tells me that going vegan is just too hard, I have the answer. Vegan Meal Prep: A 5-Week Plan with 125 Ready-to-Go Recipes is all you need to overcome the barriers that stand in the way.

I’ll let you in on a little secret. Everyone is busy. But, in the healthy life we all aspire to, eating right is a priority.  Putting good food in your body is too important to leave to chance. Without a plan, you end up at the vending machine or picking up fast food.

chocolate mousse
Photo from istock

Don’t leave it to chance.

With a meal prep plan, it just takes one quick kitchen session, and you are setting yourself up with plant-based prep, to eat for a week. Really. Including treats, because life’s too short to skip the treats!

When you enter a restaurant and sit down at the table to order, you don’t have to think about how that sizzling hot food gets assembled. As a former chef, I can tell you, you are reaping the benefits of meal prepping. Squads of prep cooks have been working all day to prepare all the sauces, cut and par-cook the vegetables, cook the grains, bake the breads, and everything else that needs to be done. That way, you can order your food, and a line cook can assemble all that prep into a stunning meal in minutes.

Meal prepping at home is taking a page from the restaurant world. You can’t walk into the kitchen and make everything from scratch, everyday, any more than a restaurant chef can.

What this book provides is all the lists, menus, and recipes, so you don’t have to wrangle the details. You’ll know how many storage containers to buy to get started. You’ll have a weekly shopping list. You’ll have a game plan for prep day, so you can hit the ground running, get your prep done, and get on with the weekend. With simple, fast recipes, all your prep will easily transform into great breakfasts, lunches, and dinners.

So, the next time you come home from work, hungry and tired, take a long look into that empty refrigerator. If you were meal prepping, you’d be eating by now.

chocolate cupcakes

chocolate cupcakes
5 from 1 vote
Print

Chocolate Cupcakes with Frosting

Cupcakes are a busy person’s friend. This recipe lets you stir up a simple banana-laced batter and bake it in far less time than it would take to make a big cake. Once your chocolate cupcakes are cooled, you can stir up an easy frosting to give them a glossy, decadent finish without a smidge of butter.
Course Dessert
Cuisine American
Keyword chocolate cupcakes, vegan cupcakes
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Yields 12 cupcakes
Author Robin Asbell

Ingredients

Cupcakes

  • 3/4 cup (175 mL) unsweetened plain soy milk
  • 1 tbsp (15 mL) ground flax seeds (flaxseed meal)
  • 1 1/4 cups (300 mL) unbleached all-purpose flour
  • 1 cup (250 mL) packed light brown sugar
  • 3⁄4 tsp (3 mL) baking soda
  • 1/2 tsp (2 mL) salt
  • 1/4 cup (60 mL) unsweetened cocoa powder
  • 1/4 cup (60 mL) melted coconut oil (see tip, page 176)
  • 3/4 cup (175 mL) mashed bananas (about 11⁄2 medium)
  • 1 tsp (5 mL) vanilla extract

Frosting

  • 1/2 cup (125 mL) confectioners’ (icing) sugar
  • 1/2 cup (125 mL) unsweetened cocoa powder
  • 2 tbsp (30 mL) unsweetened plain soy milk
  • 1 tsp (5 mL) vanilla extract

Instructions

  1. Preheat oven to 350°F (180°C) and line a 12-cup muffin pan with paper liners. 

  2. In a cup, stir together milk and flax seeds; set aside.
  3. In a large bowl, whisk together flour, brown sugar, baking soda and salt.
  4. In a medium bowl, whisk cocoa and coconut oil until blended. Whisk in bananas and vanilla. Whisk in milk mixture until smooth. Gently stir cocoa mixture into flour mixture just until evenly moistened.
  5. Divide batter evenly among prepared muffin cups (using rounded 1⁄4-cup/60 mL portions).
  6. Bake in preheated oven for 20 minutes or until a toothpick inserted in the center of a cupcake comes out with moist crumbs attached. Let cool in pan on a wire rack for 15 minutes, then transfer to the rack to cool completely.
  7. Frosting: In a small bowl or a measuring cup, combine sugar and cocoa. Stir in milk and vanilla.
  8. Spread a heaping tablespoon (15 mL) of frosting on each cupcake. Store, tightly covered, in the refrigerator for up to 1 week.

Recipe Notes

Tip: You don’t need butter for a thick frosting. Stirring in just enough soy milk for a spreadable texture is easy and lower in fat.

Variation: Mexican Chocolate cupcakes: Add 1 tsp (5 mL) ground cinnamon with the salt.

Recipe reprinted with permission from Vegan Meal Prep by Robin Asbell with permission. 

Robin has a copy of Vegan Meal Prep for one lucky winner. Follow the instructions below to enter. Contest ends a midnight on April 17th. U.S. residents only, please. Good luck!

a Rafflecopter giveaway

Robin Asbell

About Robin

Robin Asbell is a chef, educator, and author who is dedicated to whole, plant-based foods, and has a talent for making healthy food delicious. She is the author of 11 cookbooks, most recently Plant Based Meats; Hearty, High Protein Recipes for Vegans, Flexitarians and Curious Carnivores (Countryman Press) and Vegan Meal Prep;  A 5-Week Plan with 125 Ready-to-Go Recipes (Robert Rose).

Asbell teaches popular classes and speaks to groups around the US and in Mexico. She brings many years of professional cooking experience and her abiding love of satisfying flavors to all her cooking classes, garnished with a sense of humor and fun.

Her blog The Real Food Journal (robinasbell.com/robinwrites) focuses on great plant based food as well as food issues, and her website robinasbell.com lists her classes and upcoming public appearances, as well as an extensive recipe archive.

You can check out her latest luscious food and other photos on Instagram, Twitter, and Facebook at the handle robinasbell.

Related

Filed Under: Cakes, Guest Post, Recipes Tagged With: Chocolate Cupcakes, vegan baking, vegan cupcakes, Vegan Meal Prep

Want to learn to make the best ever vegan desserts? Of course you do! Check out Fran’s Essential Vegan Desserts Course at Rouxbe.

Rouxbe is recognized by the American Culinary Federation Education Foundation as a quality program.

SaveSave

Comments

  1. AvatarPaula says

    April 11, 2019 at 1:53 pm

    I love baked potatoes, steamed veggies and a fresh salad topped with beans, seeds, and other goodies.

    Reply
    • Fran CostiganFran Costigan says

      April 11, 2019 at 8:25 pm

      Yum!! I like what you like and have a sweet potato baking right now.

      Fran

      Reply
  2. AvatarShira says

    April 11, 2019 at 3:05 pm

    My favorite vegan meal is probably a smoothie and overnight oats (breakfast).

    Reply
    • Fran CostiganFran Costigan says

      April 11, 2019 at 8:25 pm

      hi Shira,
      Funny you should say so. I am eating dinner and it’s oatmeal!
      Thanks for writing.
      Fran

      Reply
  3. Avatarpaula rothman says

    April 11, 2019 at 4:45 pm

    my favorite vegan meal is lasagna, and chimmichurri tacos, and pumpkin curry and on and on and on..thai food, vietnamese food.. and then the DESSERTS! this is FRans blog.. why arne’t we talking about favorite dessert ( blackout cake)>?

    Reply
    • Fran CostiganFran Costigan says

      April 11, 2019 at 8:24 pm

      Hi Paula,
      You and I like a lot of the same foods!! Vegans have so much choice.
      Here to eating vegetable, grains and greens and then- DESSERTS!!
      Hope you are well!
      Fran

      Reply
  4. AvatarKelly H says

    April 11, 2019 at 5:02 pm

    My favorite splurge vegan meal is nachos accompanied by a raw vegetable salad but always shared with a friend!

    Reply
    • Fran CostiganFran Costigan says

      April 11, 2019 at 8:22 pm

      Kelly,
      I’m drooling here. I love your splurge.

      Fran

      Reply
  5. AvatarSusan says

    April 11, 2019 at 6:24 pm

    My favorite vegan meal is anything with beans!

    Reply
    • Fran CostiganFran Costigan says

      April 11, 2019 at 8:22 pm

      Hi Susan,
      I am totally with you on beans!!
      Thanks for letting us know.
      Fran

      Reply
  6. AvatarPatty T says

    April 11, 2019 at 10:07 pm

    My favorite meal is roasted/grilled veggies. A simple coating of lemon and herbs and of to the oven or grill. And of course, finish it off with a chocolate cupcake! 🙂

    Reply
    • Fran CostiganFran Costigan says

      April 12, 2019 at 3:03 pm

      I like the way you course a meal, Patty!!! Sounds good to me.

      Best
      Fran

      Reply
  7. AvatarDominique says

    April 11, 2019 at 11:32 pm

    My favourite vegan meal is a nourish bowl – a grain, a legume, some veggies, and greens drizzled with a simple dressing. Fresh, filling, and delicious!

    Reply
    • Fran CostiganFran Costigan says

      April 12, 2019 at 3:03 pm

      I love the name Dominique, Nourish Bowl. For me, that’s a Budda Bowl and I make them at least a few times a week. ALL the goodness!I think I’ll be calling mine Nourish Bowls now.

      Best,
      Fran

      Reply
  8. AvatarLL says

    April 12, 2019 at 2:55 pm

    Love cauliflower tacos! 🙂

    Reply
    • Fran CostiganFran Costigan says

      April 12, 2019 at 3:01 pm

      LL,
      I am a cauliflower fan but have not had Cauli tacos yet. Sounds good!

      Fran

      Reply
  9. AvatarMarika says

    April 12, 2019 at 2:56 pm

    What a fantastic-looking book! Hard to choose, but I’m a breakfast girl–gonna go with tofu scramble and pancakes 🙂

    Reply
    • Fran CostiganFran Costigan says

      April 12, 2019 at 3:00 pm

      Hi Marika,
      I’m with you on tofu scramble! For me, breakfast, lunch or dinner. Robin’s book is great!
      Thanks for writing.
      Fran

      Reply
  10. AvatarKasey Clark says

    April 13, 2019 at 11:46 am

    My favorite vegan meal is a plate of soyrizo nachos piled high with beans, onions, tomatoes, jalapenos, cashew cheez….. So tasty!

    Reply
    • Fran CostiganFran Costigan says

      April 13, 2019 at 1:19 pm

      Kasey, I haven’t had a plate of nachos in too long. The plate you described has me wanting to eat just that!!
      Yum!
      Take care,
      Fran

      Reply
  11. AvatarShana says

    April 15, 2019 at 4:07 am

    Nothing beats a good lettuce wrap. So tasty!

    Reply
    • Fran CostiganFran Costigan says

      April 15, 2019 at 10:20 am

      Hi Shana,
      Lettuce wraps- simple, fresh and tasty! I agree. I do that often and another wrap I like is to use a sheet of nori seeweed.
      Have a good day!
      Fran

      Reply
  12. AvatarLydia Claire says

    April 15, 2019 at 4:33 pm

    Pad Thai and Panang Curry w/Tofu skins are my favorites!

    Reply
    • Fran CostiganFran Costigan says

      April 15, 2019 at 4:52 pm

      Lydia, please invite me for this meal!

      Fran

      Reply
  13. Avatartamlyn says

    April 16, 2019 at 10:05 am

    my favourite atm is pasta bake

    Reply
    • Fran CostiganFran Costigan says

      April 16, 2019 at 10:41 am

      Hi Tamlyn,
      I like pasta in any form. How do you do your bake?
      Fran

      Reply
  14. AvatarCassandra D says

    April 17, 2019 at 5:16 am

    Sweet Potato & Black Bean veggie burgers.

    Reply
    • Fran CostiganFran Costigan says

      April 17, 2019 at 6:30 am

      Good morning Cassandra,
      Your fav dish is another winner. Did you make up the recipe?

      Reply
  15. AvatarCorrine says

    April 17, 2019 at 8:28 pm

    I love casseroles of all kinds!

    Reply
    • Fran CostiganFran Costigan says

      April 17, 2019 at 9:01 pm

      Perfect comfort food!!

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

ENROLL FOR CLASSES


Want to learn to make the best ever vegan desserts? Of course you do! Check out Fran’s Essential Vegan Desserts Course at Rouxbe.

Rouxbe is recognized by the American Culinary Federation Education Foundation as a quality program.

Subscribe to Fran’s newsletter

Featured Books

MORE GREAT GOOD DAIRY-FREE DESSERTS NATURALLY

MORE GREAT GOOD DAIRY-FREE DESSERTS NATURALLY

Even if you're a novice baker, you'll be able to make rich, moist cakes, delightful cookies, and flaky pie crust--all cholesterol free.

More info →
Buy This Book Online
Buy from Amazon
MORE GREAT GOOD DAIRY-FREE DESSERTS NATURALLY
Buy now!

Vegan Chocolate : Unapologetically Luscious and Decadent Dairy-Free Desserts

Vegan Chocolate : Unapologetically Luscious and Decadent Dairy-Free Desserts

It can be difficult to find truly indulgent vegan desserts—especially chocolate. But for the first time, chocolate cakes, brownies, truffles, puddings, ice creams, and more are within reach: dairy-free, organic, fair-trade, and sublime.

More info →
Buy This Book Online
Buy from Amazon
Vegan Chocolate : Unapologetically Luscious and Decadent Dairy-Free Desserts
Buy now!

Upcoming Events

There are no upcoming events.

View Calendar
Add
  • Add to Timely Calendar
  • Add to Google
  • Add to Outlook
  • Add to Apple Calendar
  • Add to other calendar
  • Export to XML

RECENT POSTS

  • Almond Flour Marzipan
  • Double Chocolate Chunk Cookies Made with Vegan Butter
  • Hannukah Latkes
  • Dreena’s Nanaimo Bars – Dreena’s Kind Kitchen (Giveaway)
  • Rouxbe Culinary Courses Summer Flash Sale

SPECIAL OFFERS



Main Street Vegan Academy

RECIPES

beverages
cakes & cupcakes
cookies & bars
frozen-desserts
fruit desserts
muffins & breads
pies & tarts
puddings, mouse & creams
savory dishes
truffles and confections

Subscribe to Fran’s newsletter

  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • RSS
  • Tumblr

Privacy Policy

SEARCH

Top 30 Vegan Baking Blogs Winner
Vegan Baking Blogs

Copyright © 2023 Chef Fran Costigan — Site by KAPOK STUDIO

Cookies

This site uses cookies: Find out more.