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Asparagus Frittata –A Traditional Italian Omelette

May 6, 2023 – Hurray, it’s springtime which means that asparagus is plentiful and affordable. This Italian-style omelette is absolutely delicious for breakfast, lunch or even a light supper served with a mixed green salad and some whole grain crusty bread. Bursting with protein, high-fibre veggies and flavour, this asparagus frittata is ready and on the table in no time.


  • 1 bunch asparagus ends trimmed, and cut into 1″ (2.5 cm) pieces
  • 2 tablespoons (30 ml) olive oil
  • 1/2 of a small white onion, minced
  • 10 eggs or 1.5 cups (375 ml) chickpea flour (garbanzo bean flour) & 1.5 cups (375 ml) water
  • 2/3 cup (167 ml) freshly grated Parmesan cheese or 1/4 cup (125 ml) nutritional yeast
  • 2 tablespoons (30 ml) fresh dill, chopped or 1-2 teaspoons (5-10 ml) dried dill
  • 1-2 cloves garlic or 1/8 -1/4 teaspoon (0.63-1.25 ml) garlic powder
  • salt and pepper to taste


  1. Preheat your oven to 375℉/190℃
  2. Heat the olive oil in a large cast iron or ovenproof frying pan over medium heat. Add

the onions and cook for about 3 minutes – stirring occasionally – until they soften

and turn translucent.

  1. Add the asparagus and sauté 5–10 minutes until slightly softened, but still firm to bite.
  2. In a large mixing bowl, whisk eggs or chickpea flour and water until thoroughly

combined. Add the cheese or nutritional yeast, dill, garlic, salt and pepper.

  1. Pour egg mixture over asparagus and onions and cook in the oven until the eggs are set,

20 to 30 minutes.

  1. Invert frittata onto a plate, cut into wedges and serve hot.


Did You Know?

Asparagus is packed with nutrients and is a very good source of insoluble fibre, folate and vitamins A, C, E and K. Asparagus also contains the soluble fiber inulin which promotes gut and heart health.

Joanne Nijhuis MSc, RD is a consulting, media and culinary dietitian in Simcoe Grey Bruce on a mission to entertain and educate through her love of food. In addition to recipe development and writing for several publications, Joanne offers cooking demos/classes and counselling – in person or online via Zoom Health.

For more information, email Joanne at jo.knows.nutrition@outlook.com.

Jo Knows Nutrition by Joanne Nijhuis


Ask a Therapist: On Social Rest

Q: I feel like I am around people all the time but it just wears me out. Is that just because I am an introvert?


A: There is an energy that we experience when we are around people which has the potential to be draining or life-giving. It’s broadly true that extroverted people tend to be energized by time with others whereas introverted people tend to be depleted by social experiences; however, there is more than that to consider when examining the value of social interaction. Both extroverts and introverts need time with others and time in solitude in some proportion to maintain their holistic health but often the energy of the particular people in one’s social circles matters the most.

The degree to which a social interaction is restorative is an important thing to consider when you are choosing your communities and connections. Social rest is found by recognizing both the need for face-to-face, meaningful, and authentic  connections with others while placing good boundaries around negativity.

Even as an introverted person, it may not be the simple fact that you are around people most of the time that is depleting you; rather, it may be that you are spending time with people who always need or demand something from you or who are consistently negative and that energy will cause social fatigue. If you are someone in a helping profession, you may experience exhaustion due to an overexposure to grief, suffering, and challenging circumstances that understandably are a heavy energetic burden and this can lead to compassion fatigue in your interactions with others as well.

Unhealthy and hurting people often bring toxicity and strife to their relationships and these types of relationships can be particularly depleting. On the other hand, spending time with healthy people who are genuinely invested in bringing goodness to your life will restore your energy in tremendous ways.

Making conscious choices to connect with positive friends, family, colleagues, and other restorative people (like mentors, teachers, doctors, clergy, and counsellors) will make all the difference. A therapist can help clients discern and assess the level of depletion or the restorative capacity of particular relationship dynamics in your life. They can help you build a plan to increase positive connections while placing healthy boundaries to protect against ongoing negative interactions.

Needless to say, being socially disconnected negatively affects your wellbeing in significant ways and many are recovering from that reality having dominated their lives through the pandemic; but, it’s also prudent to assess the quality of the social interactions you are choosing and to remember that you need the positive energy of life-giving people to keep you healthy! What is one step that you could take today to bring some vitality back to your social life?

Covey Wellness Centre is a local spot for all your mental health and wellness needs. We are a team of mutli-disciplinary psychotherapists working out of our beautiful and serene space at 12B Stone Street. Our wellness bookshop – which smells and feels like a spa – is open to the public every day except Sunday. Please visit CoveyWellnessCentre.com and submit the form on our Contact page to book an appointment or to inquire about our products and services or simply drop by for a visit! Follow us on social media @coveywellnesscentre, SUBSCRIBE TO OUR NEW PODCAST, and download and follow at Eventbrite for the latest updates and event tickets! We can’t wait to welcome you to CWC for all your RESTorative self-care needs!

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