Blue Care Dietitians

27/10/2025

28/09/2025

How to Help Kids Say No to Sugar – Part 7: Encouraging Better Choices

Healthy habits begin at home. Instead of restricting sweets, give kids fun, healthy options, like fresh fruit, water, or homemade snacks, and involve them in making choices. This builds confidence, teaches balance, and reduces sugar’s negative impact on mood, focus, and wellbeing.

Swap the “don’t eat sugar” message for “look at these tasty choices.” Kids respond better when they feel empowered, not restricted. Even one fruit swap per day can reduce sugar intake significantly.

27/09/2025

How to Make Dessert Fun Without Sugar – Part 6: Tea-Infused Jelly Cups

Skip the store-bought jelly filled with sugar and colorants!

Brew rooibos, mix with gelatin and a splash of fresh orange juice, and let it set into cups.

A light, refreshing, sugar-free dessert that kids (and adults) will love.

26/09/2025

How to Snack Smart Without Sugar – Part 5: No-Bake Energy Balls.

Oats, nut butter, chia seeds, and cocoa combine for a naturally energizing snack.

Sweeten gently with just a touch of honey or dates, roll into bite-sized balls, and refrigerate for an easy, sugar-conscious boost anytime.

25/09/2025

How to Enjoy a Sweet Summer Treat Without Sugar – Part 4: Rooibos Fruit Slushies

Instead of store-bought ice creams or sodas (often with 20–30g sugar per serving), try fruit-based slushies. ½ cup fresh fruit = 1 serving of natural sweetness + vitamins without the refined sugar crash.

Fresh watermelon, strawberries, and mango blended with rooibos tea make the perfect sugar-free refresher.

Freeze in ice trays or popsicle moulds for a hydrating treat that’s naturally sweet and packed with antioxidants.”

24/09/2025

How to Curb Chocolate Cravings Without Sugar – Part 3: Fudgy Pumpkin Oat Brownies

Pumpkin brings natural sweetness and moisture, oats add fiber to keep you fuller for longer, and dark cocoa delivers that rich chocolate flavor without refined sugar. The result? Fudgy, nourishing brownies that taste indulgent but are guilt-free.

23/09/2025

How to Bake Without Sugar – Part 2: Fruit-Sweetened Muffins

22/09/2025

How to Satisfy a Sweet Craving Without Sugar – Part 1: Creamy Protein Rooibos Smoothie

21/09/2025

Small seed, BIG power!

Did you know that flaxseeds are one of the best plant-based sources of omega-3s, fiber, and gut-loving nutrients?

Adding just a spoonful a day can boost digestion, fight inflammation, and support your overall health.