Fruit & Veggie Conversion Guides

Here at Fraîche Table, we use whole fruits and vegetables in our recipes.…

Frequently Asked Questions: Fraîche Table Members

You can switch your membership between monthly and annual by selecting the menu…

Getting Started

Welcome to Fraîche Table! We are so happy that you’re here, and that…

How to Customize your Week

Fraîche Table is your ultimate meal plan solution, and part of that means…
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Under 20 Minute Weeknight Meals

With Fraîche Table, you can whip up tasty and nutritious dinners in under…

How to Meal Plan as a Family

Meal planning does not have to be a solo job! Here are 5…

The Power of Freezer-Friendly Meals

Freezer-friendly meals are more than just a convenient option; they’re a gift to…

Blueberry Buttermilk Cake

This Blueberry Buttermilk Cake is moist, perfectly sweet, with a hint of lemon—guaranteed…

How to Filter & Find Recipes Fast

The Fraîche Table Recipe Library is home to thousands of wholesome recipes designed…

6 High Protein Swaps

Did you know there are simple food swaps you can incorporate into your…

High Protein Pizza Chicken

Ever tried pizza crust made from chicken? It’s the ultimate high-protein twist on…

100 Family Conversation Starters

So much of life’s magic happens around the dinner table. I’ve compiled 100…

Kitchen & Pantry Guide

Having a well-stocked pantry and kitchen is essential to setting the foundation for…

Protein: How much do you really need?

Have you ever wondered how much protein you actually need? Protein is such…

Seed Cycling: Does it work?

Seed cycling is one of the latest trends claiming to be the key to balancing hormones. But what does the scientific research say? Let’s dive in and find out!
flat lay of variety of food

5 Nutrients to Boost Your Immune System

Did you know there are select foods that you can incorporate into your…

Is Soy Bad For You?

I’m thrilled to introduce my dear friend, fellow dietitian, and cookbook author, Desiree…

How Much Protein Does My Child Need?

It’s a pleasure to introduce you to my incredible colleague and friend, pediatric…
Women packing cut up pineapple as a snack in glass meal prep containers.

Kid-Friendly Snacks to Fuel Your Road Trip

I love a good road trip with the family, but the constant chorus…

8 Meals to Prep for a Summer Getaway

As the temperature rises and sunny days get longer, there is no better…

Fight Inflammation Through Food (Pt 2): Limit These Foods

Without a shadow of a doubt, food plays a role in fighting inflammation…
golden glow smoothie with ginger, turmeric, and orange

Fight Inflammation Through Food (Pt 1): Foods to Eat More Often 

What do you think of when you hear the word inflammation? I’d guess…
quinoa salad in takeout containers

On-the-Go Dinner Ideas

Our favourite 4 types of make-ahead meals for easy on-the-go dinners, to help…
flat lay of variety of food

Can Food Boost Your Mood?

You have probably heard the saying “you are what you eat” and that…

Food is Love – Meals to Make to Offer a Helping Hand 

Here at Fraîche Table, food is our love language. We believe a meal…
woman in bed with a cup of tea and eye mask

Can What You Eat Help You Sleep?

For lots of us, getting enough sleep can be a challenge (hello parents…

Smart Snacking: 10 Brain-Boosting Snacks

Smart snacking can be a great way to fuel a busy day, keeping…
Mom and son cooking at the stove together

How to Talk About Positive Nutrition to Kids: 7 tips from a Dietitian

Teaching kids positive eating behaviours during childhood helps set them up with healthy…

A-Z Fruit & Veggie Freezer Guide

If you are wondering which fruits and vegetables can freeze, and what the…

The MIND Diet

If you’ve ever asked yourself if there is an optimal way to eat…
a baking tray full of blueberry breakfast cookies

Blueberry Breakfast Cookies

Need a breakfast you can take on the go? Introducing these satisfying and…

How to Get Your Kids to Eat Healthier

I’m a dietitian. And I have kids. So it stands to reason that I get asked…

Gut Health

Bugs. You’re filled with them. Yep, that’s right, you have more bacterial cells in…

How Much Water do you Need?

Eight glasses of water a day is what we’ve been told for years.…

Family Meal Times: A Dietitian’s Perspective

Cooking at home and eating meals together as a family at our dinner…

Frequently Asked Questions: New Customers

Fraîche Table is a digital weekly meal plan (Monday through Friday) that includes…
Fraîche Table Cheeseburger Lasagna

Cheeseburger Lasagna

Two of the world’s best flavours have collided! Meet the Cheeseburger Lasagna.

Salad Bar

Check out this blog if you want a little more guidance on making…

Healthy Snack Ideas

Sometimes you just need a mid-day snack to help get you through to…

Sometimes Foods

You may be asking, where do treats fit in? When it comes to nutrition,…

Tips for Managing Picky Eaters

It can be difficult to navigate picky eaters; as a mom of two…

Substitutions Guide

If you’re having difficulty sourcing ingredients or if you have dietary restrictions or…

How to adapt the plan for your family

Every family is different and it’s important to know and understand yours, especially…