Energy Boost for Back to School and Work

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By: Stephanie Gladman, Registered Dietitian and Geremy Capone, Wellness Chef, ELLICSR Kitchen 

Snack Tips for Back-to-School or Work

Kitchen As summer slowly comes to an end, many will be going back to school or work. Whether you are going through treatment or just finished, the transition back can be tiring. Some patients may experience cancer related fatigue (CRF), which is when you feel physically, emotionally or mentally very tired because of your cancer or cancer treatment. It is the most common side effect and can also be the most stressful side effect. Follow these snack tips to help manage your energy:

  • Snack often. Eat every 3-4 hours to help maintain your energy levels.
  • Get enough protein. Protein can help maintain your energy levels, build and repair your muscles, provide essential vitamins and mineral in your body. Snack on proteins like nuts, cheese or yogurt.
  • Eat more fibre. Research shows that eating at least 25 grams of fibre a day can help reduce cancer related fatigue. To boost fibre, add whole grains, vegetables, fruit, lentils or nuts & seeds to snacks.
  • Enjoy healthy fats. Your body needs fat for energy and to help absorb certain vitamins. Be sure to enrich snacks with anti-inflammatory fats such as omega 3’s coming from almonds, walnuts or hemp seeds.
  • Drink plenty of fluids. To feel less tired, make sure to stay hydrated by drinking 8 cups (2 litres) of fluid throughout the day. Incorporate fluid snacks such as smoothies or soups throughout your day. 

Spinach and Bulgur Arancini


  1. Preheat oven to 400˚F (205˚C) and line baking sheet with parchment paper. Set aside.

  2. Place bulgur in a glass bowl and cover with boiling water. Cover with plastic wrap and let sit for 15 – 20 minutes until softened. Drain and set aside.

  3. Place frozen spinach in bowl and cover with boiling water. Let sit for 5 minutes until defrosted and using a clean tea towel, squeeze out excess water.

  4. In a large bowl, mix spinach, egg, parmesan cheese, onion powder, garlic powder, thyme, nutritional yeast, salt and pepper together.

  5. Stir in ¾ cup (180 mL) of the crushed corn flakes, mozzarella and soaked bulgur.

  6. Using an ice cream scoop, form into 8 balls. Roll arancini in remaining crushed corn flakes and place onto parchment lined tray.

  7. Bake for 20 to 25 minutes or until golden brown.


  • ½ cup Bulgur, coarse
  • 1 cup Frozen Spinach
  • 1 each Egg
  • ¼ cup Parmesan Cheese, shredded
  • 1 tsp Onion Powder
  • ½ tsp Garlic Powder
  • ¼ tsp Thyme, dried
  • ¼ cup Nutritional Yeast
  • 1/8 tsp Salt
  • 1/8 tsp Black Pepper
  • ½ cup Mozzarella Cheese, shredded
  • 1 ¼ cup Crushed Cornflakes or Breadcrumbs


Join the ELLICSR Kitchen on the third Thursday of the month for a free drop-in class, from 12:15pm-1:15pm.