Meatout Mondays - Kick the Meat Habit One Day at a Time!
October 18, 2010

Fantastic Frittata

Elegant yet surprisingly easy, this Italian-style frittata will become a staple in your brunch repertoire. Made with garbanzo bean flour (or flour of your choice) instead of egg, this is not your standard frittata... it’s much healthier with less fat and no cholesterol! Switch out broccoli for another of your favorite veggies and try serving it up over whole grain toast and a side salad.


4 cups water
2 tsp. salt
1½ cups garbanzo bean flour or flour of your choice
¼ cup non-hydrogenated margarine (try Earth Balance)
1 cup onion, quartered and cut into thin slices
½ tsp. dried basil
¼ tsp. dried marjoram
2 cups broccoli florets, cut into small bite-sized pieces
¼ tsp. black salt (optional)


  1. In saucepan over medium heat, add water and salt; gently whisk in the garbanzo bean flour to combine completely; whisk occasionally as the mixture begins to boil to prevent it from sticking to the bottom of the pan; as it begins to thicken, reduce heat to low and cook uncovered for 20 minutes, stirring occasionally.
  2. Meanwhile, place a saucepan over low-medium heat and add margarine and onions; sauté 5 minutes, add basil and marjoram, and cook another 5 minutes; add broccoli and cook an additional 5 minutes; turn off heat.
  3. In large bowl, combine cooked garbanzo bean mixture, vegetables, and black salt until well mixed; spread evenly into 9" oiled tart pan.
  4. Place in refrigerator for two hours (this step imparts the egg-like texture, so don’t skip it!).
  5. Preheat oven to 350 then bake frittata for 20 minutes until hot in center; move frittata to top oven rack, turn on broiler and broil 3 to 5 minutes until top has browned. Serve warm.

This recipe is from Allison Rivers Samson's column "Veganize It" in VegNews Magazine.
Find this and more of Allison's great recipes at!


Allison's Gourmet

Allison’s Gourmet specializes in amazingly decadent vegan baked goods. This award-winning company has been featured in Vegetarian Times, VegNews, the Wall Street Journal, and is endorsed by numerous celebrities. As a conscientious company, Allison’s Gourmet cares about the planet and all its inhabitants. From vegan baked goods and confections to great gift baskets and ideas, Allison’s Gourmet promises and delivers sweet satisfaction…guaranteed!

Check it out at!

Meat & Cancer: Another Link

A growing body of evidence has revealed that people with meat-heavy diets are at greater risk for heart disease and some types of cancer. A recent study of over 90,000 women has now identified a link between consumption of meat and breast cancer.

According to researchers, some breast cancer cells grow with the help of hormones produced in the body; when the hormones attach to hormone receptors, cancer cells with these receptors grow. Study results indicate that women consuming the most meat had cancers that were hormone receptive positive. The researchers assessed intakes of total red meat including beef, pork, lamb as a sandwich or mixed dish, bacon, hot dogs as well as other processed meats.

Scientists consider several theories regarding the higher risk for red meat eaters. Charring meat creates hetero-cyclic amines that can act as cancer promoting chemicals. Cows raised for food in America are often treated with hormones, and residual hormones may trigger cancers in hormone receptor positive cases. Red meat is a source of heme iron, shown to enhance hormone tumor function. Lastly, fat intake may raise steroid levels.

To read the full article, click here!

Smart Vegan Cookie

Some people are born with a knack. Allison Rivers Samson combined her life-long passion for sweets with her reverence for the planet and all its inhabitants. She knew she could make all the sweet things she loved without using animal products, highly refined sweeteners, and unpronounceable ingredients, and she opened the very first vegan bakery and confectionery boutique, Allison's Cookies.

Throughout the years, Allison continued to add more top-notch exclusive creations like vegan brownies, vegan caramels, vegan toffee, and more. Naturally, Allison’s Cookies grew into Allison’s Gourmet. She lives with her family in Northern California where she continues to create magic in the kitchen, always working on new delightfully decadent treats.

Read more about Allison at!


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