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Health and Wellness

Meet our Health and Wellness Chair, Vivian Chen


Shadee Dastmalchi is our new health & fitness Chair, please contact safkham@yahoo.com for any questions.

The Impact of Nutrition on Your Child's Future

Please watch this short Youtube video on the impact on nutrition on your children’s future. Just like we are invested in their education, we need to invest in their health or they will not have the energy to be at their best as adults.

 

What you do with your fork impacts everything | Mark Hyman | TEDxChicago

Gluten Free Pancakes

This is a super easy, blender pancake recipe that works really well. 

 

Ingredients 
1 cup rolled oats 
½ cup apple sauce 
2 tbsp flaxmeal 
1/3 cup dairy free milk 
1 tbsp apple cider vinegar 
1 tbsp baking soda 
½ tsp cinnamon 

Instructions: 
In a food processor, blend everything together until smooth 

Let it sit for about 10 minutes 

Heat a large non-stick frying pan, add 1 tbsp coconut oil 

Dollop the pancake mixture onto pan and spread it out into a pancake. 

Cook on medium heat.

Flip after 3-4 minutes. 

These can be batch cooked and just stored in the fridge or frozen (and if you want to heat them up - pop them in the air fryer for 5 minutes)

Soca

This is a great one for lunch boxes - chickpea flour is high in protein and kids love anything bready and dough-y… the spices and herbs add nutritional value and you can pair these with steamed broccoli/carrots to add fiber into their diet. 

 

Ingredients:
1 cup chickpea flour (aka basan flour)
1 cup water (or coconut/oat milk)
2 tbsp tapioca flour
1 leek - chopped finely
1 tbsp dried or fresh rosemary (chop finely)
1/2 tbsp salt
1/2 tsp cumin

Instructions:
Heat 1 tbsp avocado oil on a medium skillet

Add the leek and rosemary, saute for 5 minutes

Mix the chickpea flour and tapioca flour with the water, whisk until smooth

Add the sauted leek and rosemary, salt, and cumin to the mixture. 

Heat up a medium skillet, add 1 tsp oil

Once the pan is hot, use a ladle to ladle a small amount onto the pan slowly, cook for 2-3 minutes, then flip. 

These can be frozen or refrigerated and toasted or heated up over a pan when you want a snack

Raspberry Choco Bliss Balls

Want a sugar-free, healthy after-school snack? try these bliss balls… 


Ingredients:
1 cup raspberries (frozen or fresh) - you can replace this with freeze dried raspberries which will cut prep time by 10 minutes.  
1 cup rolled oats 
1 tbsp cacao nibs  
6 dried figs or pitted dates
1/3 cup desiccated coconut 

Instructions: 
1. If you are using freeze dried raspberries jump to step 3. But if you are using frozen or fresh raspberries then follow these steps: Over a stove top, boil and then simmer the raspberries on low heat with the lid off to reduce to half (about 10 minutes or so)
2. Let it cool 
3. Put the reduced raspberries (or freeze dried raspberries) into the food processor with the rest of the ingredients. 
4. Blend until the mixture starts to stick together, about 2 minutes. 
5. Roll the mixture into small balls and then coat in desiccated coconut
6. place into a box and put into the fridge to firm up for 2 hours.
you can individually wrap them in tin foil and carry these with you for post work out snack/snacks on the go