Charlie’s Apple Cinnamon Oatmeal

Breakfast, Gluten-Free

Apple Cinnamon Oatmeal by Fraiche Nutrition

Weekdays are nuts.  Like really nuts.  Anybody agree?  Getting two kids out the door feels like pure mayhem most days!  I’m UH-MAZED at you moms who all pull it off (especially for those of you with more than two kids), mommyhood isn’t for the weak!

Now, let’s talk breakfast.  Charlie is one of those kids who can’t sit still, and meal times are no exception.  If I had a nickel for every time that I asked him to sit down and take a bite… Knowing how challenging it is to get kids to eat, especially in the morning, makes it that much more important to find healthy breakfast foods that they LOVE!View The Post

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Pumpkin Pecan Granola (Gluten-Free)

Breakfast, Desserts & Baking, Snacks

I clearly remember when I started making my own granola.  It was back in the 90’s when I was going to University, waitressing during the nights to get by and watching every single penny I spent.  I decided one day that it was time that I made my own granola and to save a few extra bucks, rolled up my sleeves and gave it a shot.  What!? It’s THAT easy?  Yes.View The Post

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Apple Zucchini Bread

Baking, Breakfast, Desserts & Baking, Snacks

Registered Dietitian Tori Wesszer shows you how to make zucchini apple bread that the whole family will LOVE!

The transition from summer to fall is my FAVOURITE time of the year.  The crisp air and gorgeous colours when the trees turn make me want to dive into a cozy knit sweater, throw on the slippers, steep some tea and crank up the oven to bake.  Is anybody else with me?

I’ve always been a baker, truly since I can remember.  Granted, I wasn’t always a GOOD baker.  Take the time that I baked a single loaf of bread that weighed 12 lb (we weighed it for the record). Or the time that I baked a pie that not even the dog would eat.  Yes, my friends, it’s been a long journey with some hard lessons.View The Post

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Happy Birthday to Me . . . and YOU! 4 Giveaways To Ring in my BIG 40!


Someone please tell me how that crept up on me so fast!?  I’m 40 YEARS OLD TODAY!  (I still feel 25 for the record). I’ll confess that I had a really hard time for a few weeks earlier this year thinking about turning 40, dumbfounded by how quickly time is flying.  And I discovered at the same time that aging sure brings on a lot of contemplation!  Am I doing enough?  Am I doing the RIGHT things with my life?  And why is my skin starting to resemble a paper bag thank-you-very-much?

But I quickly whipped my perspective into shape to celebrate it in all of it’s imperfecty perfect glory.  View The Post

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How to Get Your Kids to Eat Healthier: 9 Tips from a dietitian mom!

Kids, Nutrition

How to get your kids to eat better: 9 practical tips from a dietitian and mom!

I’m a dietitian.  And I have kids.  So it stands to reason that I get asked on a regular basis if my kids are ‘normal’ eaters; meaning, are they picky like every other kid on the earth!?  And the answer is a clear and resounding YES!  However, I feel that I’ve been able to use some mommy-dietitian-magic-trickery (aka manipulation) to get them, or at least Charlie (Max is marching to the beat of his own drum at this point but see below for tip 9 for what is working for him right now) to make better choices.

I figured that Halloween would be a pretty good time to put this together because, let’s face it, those pails won’t be filled with apples and celery sticks!  Here are a few tips that have worked for our little family:View The Post

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Boo-nanas & Ghost Peanut Butter Cups

Desserts & Baking, Gluten-Free, Holiday Dishes, Kids, Snacks

Registered Dietitian Tori Wesszer shows you how to make simple, healthier treats for the kids (and big kids) this Halloween including Boo-nanas and Ghost Chocolate Peanut Butter Cups!

I was so excited to try out a couple new slightly healthier treats for the family that are so cute and fun! They were a HIT with our crew, I hope you love the Boo-nanas and the Ghost Peanut Butter Cups as much as we did!  Both are a breeze to make, even the kids can roll up their sleeves and help make them.

I’ll admit, I ate more than my fair share of the peanut butter cups: they aren’t nearly as sweet as the store-bought versions (no need to sweeten the filling, the chocolate does that job) and were so much more satisfying with the dark chocolate.  Ok, maybe I didn’t make them for the kids…;)View The Post

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Granny’s Borscht (vegan option)

Gluten-Free, Soups, Vegan

Dietitian Tori Wesszer shares her granny's recipe to show you how easy it is to make wholesome, healthy borscht that's so delicious!

I bought a heap of beets the other week to make lazy beet rolls the other week (beet greens are THE BEST), and was left with a bit of a beet overload situation on my hands.  It’s noon on Sunday and I’m still in my PJ’s BUT I have a big pot of this soup on the stove to prove that I’m not a total slouch!

We grew up on borscht, and I only learned how to make it about a year ago from our granny.  I was shocked at how simple it is!  This is such a healthy soup, full of vitamin C, fibre, potassium and rich antioxidants.  I can’t say that about EVERY Ukrainian dish, but this one is a winner in the healthy department.


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Roasted Plum Yogurt Parfait with Honey Cardamom Granola

Breakfast, Snacks

Registered Dietitian Tori Wesszer shows you how to make a fall-inspired Roasted Plum with Cardamom Honey Yogurt Parfait to help you get your morning off to a delicious healthy start!

Fall is HERE, and with it came buckets of fresh beautiful plums growing in our backyard. Cute cozy sweaters, steaming cups of tea and fall fruit? Sign me up! But truly, the end of summer indulgences coupled with kids going back to school and cooler weather always prompts me to want to hit the reset button on my health. It͛s not that I’m unhealthy in the summer (far from it), but a change of seasons, especially the change to fall, somehow makes me re-evaluate my routine.View The Post

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How To Master the Early Morning Workout!

Fitness, Nutrition

How to Master the Early Morning Workout including survival tips for success and how to eat for recovery!

I’ve always enjoyed working out.  For some reason, going to the gym has always been my jam.  Maybe it’s the fact that I was never coordinated enough to rock out the team sports (example: the only point I ever scored in basketball was on my own net, sorry again about that girls). And of course, working out in a gym has always been easy and convenient, completely on my own terms and schedule.  Until I had kids.  Seriously, when is there time to fit in the gym with a couple of little ones pulling at your shirt with endless needs at every waking hour?


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