http://www.riverlandbalancednutrition.com.au/

Riverland Balanced Nutrition, 39 East Terrace, Loxton (2026)

24/10/2026

Strawberry granola bowl 🍓

This breakfast is so easy, and comes with 37g protein and 9g fibre. Just add everything to a bowl, mix and enjoy.

Serves 1

Ingredients:
• ½ cup rolled oats
• 130 g Danone YoPRO strawberry yoghurt
• ½ cup light milk
• ½ serve vanilla protein powder
• 20 g ALDI honey pecan paleo granola
• ½ cup diced strawberries

Method:
Add all ingredients to a bowl, mix and serve. Easy as that!

Tip: adjust the recipe based on your appetite and taste.

Per serve: 475 calories | 37g protein | 42g carbohydrates | 9g fibre

Nutrition values will vary depending on the products used.

Save this for your next breakfast 🍓

20/09/2026

Four snacks I’ve been reaching for on repeat lately.

Nothing fancy. Just easy, satisfying snacks that actually fit into busy days.

Swipe to see what’s been on high rotation →

20/09/2026

Broccoli has a clever little chemistry trick, and the result is a bioactive plant compound called sulforaphane 🥦

Chances are you’ve never heard of it before, but here’s what you need to know.

Broccoli doesn’t simply sit there full of ready-made sulforaphane.

Instead, broccoli contains a precursor called glucoraphanin and an enzyme called myrosinase. These are stored separately within the plant. When we chop, grate or chew raw broccoli, its cells are damaged, bringing the two together and allowing sulforaphane to form.

Sulforaphane is attracting plenty of research interest for its potential role in supporting the body’s antioxidant defences, inflammatory pathways and natural cellular protection systems.

The research is promising, but still developing, particularly when it comes to meaningful long-term health outcomes in humans. So this isn’t a claim that broccoli prevents or cures disease, and it certainly doesn’t need to become another expensive “superfood” supplement.

It’s simply one more fascinating reason to include cruciferous vegetables regularly.

Heat can reduce the activity of myrosinase, which makes raw broccoli a particularly interesting way to eat it. And this raw broccoli salad is easily my favourite way to do that. Finely chopped, crunchy and far more enjoyable than eating plain raw florets!

Cooked broccoli is still an incredibly nutritious food, too. This isn’t about choosing the “perfect” preparation method, it’s about adding variety and finding ways of eating vegetables that you genuinely enjoy.

Would you eat broccoli raw? 🥦

20/09/2026

Broccoli has a clever little chemistry trick, and the result is a bioactive plant compound called sulforaphane 🥦

Chances are you’ve never heard of it before, but here’s what you need to know.

Broccoli doesn’t simply sit there full of ready-made sulforaphane.

Instead, broccoli contains a precursor called glucoraphanin and an enzyme called myrosinase. These are stored separately within the plant. When we chop, grate or chew raw broccoli, its cells are damaged, bringing the two together and allowing sulforaphane to form.

Sulforaphane is attracting plenty of research interest for its potential role in supporting the body’s antioxidant defences, inflammatory pathways and natural cellular protection systems.

The research is promising, but still developing, particularly when it comes to meaningful long-term health outcomes in humans. So this isn’t a claim that broccoli prevents or cures disease, and it certainly doesn’t need to become another expensive “superfood” supplement.

It’s simply one more fascinating reason to include cruciferous vegetables regularly.

Heat can reduce the activity of myrosinase, which makes raw broccoli a particularly interesting way to eat it. And this raw broccoli salad is easily my favourite way to do that. Finely chopped, crunchy and far more enjoyable than eating plain raw florets!

Cooked broccoli is still an incredibly nutritious food, too. This isn’t about choosing the “perfect” preparation method, it’s about adding variety and finding ways of eating vegetables that you genuinely enjoy.

Would you eat broccoli raw? 🥦

14/09/2026

Sometimes we serve meals “family style”, placing food in the middle for everyone to help themselves. Other times, meals are pre-served. Both approaches can work, and many families (ours included) use a combination depending on the meal and the day.

If you do serve food family style, have you ever looked at the table from your child’s height?

Adults can usually see straight into the serving dishes. A young child may only see the outside of a saucepan, casserole dish or tall ceramic bowl, with no idea what food is actually available.

For young children, particularly cautious or fussy eaters, uncertainty can make eating feel more difficult. Seeing the food first gives them time to understand what’s available and decide whether they’re ready to interact with it.

If family-style serving works for your household, a few simple adjustments can help:

* Use low plates or shallow platters.
* Choose clear glass containers where appropriate.
* Place dishes where your child can easily see them.
* Briefly name the foods available rather than expecting them to ask.
* Support them to choose what goes onto their plate.

Family-style meals aren’t essential, and they won’t suit every family or every meal. But when you do use this approach, try looking at the table from your child’s point of view.

So ask yourself, can they actually see what’s on offer?

14/09/2026

Sometimes we serve meals “family style”, placing food in the middle for everyone to help themselves. Other times, meals are pre-served. Both approaches can work, and many families (ours included) use a combination depending on the meal and the day.

If you do serve food family style, have you ever looked at the table from your child’s height?

Adults can usually see straight into the serving dishes. A young child may only see the outside of a saucepan, casserole dish or tall ceramic bowl, with no idea what food is actually available.

For young children, particularly cautious or fussy eaters, uncertainty can make eating feel more difficult. Seeing the food first gives them time to understand what’s available and decide whether they’re ready to interact with it.

If family-style serving works for your household, a few simple adjustments can help:

* Use low plates or shallow platters.
* Choose clear glass containers where appropriate.
* Place dishes where your child can easily see them.
* Briefly name the foods available rather than expecting them to ask.
* Support them to choose what goes onto their plate.

Family-style meals aren’t essential, and they won’t suit every family or every meal. But when you do use this approach, try looking at the table from your child’s point of view.

So ask yourself, can they actually see what’s on offer?

14/08/2026

There are lots of new faces around here lately, so I thought it was probably time I properly introduced myself.

My path to becoming a dietitian, and eventually starting Riverland Balanced Nutrition, definitely wasn’t a straight one.

I nearly didn’t study dietetics. And years later, I nearly walked away from it altogether.

Instead, that period ended up changing the way I wanted to work, the kind of dietitian I wanted to be, and eventually led to RBN.

15+ years into dietetics, I genuinely can’t imagine doing anything else.

So if you’re new here, welcome. And if you’ve been here for a while, thanks for sticking around and supporting this little rural business of mine.

Turns out I didn’t need to leave dietetics. I just needed to find my own way of doing it

13/08/2026

One of my favourite things about shopping locally is finding products I don’t necessarily see in the bigger supermarkets.

Here are a few Foodland Finds that regularly end up in this rural dietitian’s trolley.

Koch’s Foodland

01/08/2026

A couple cancellations have come up this week.

📍 Loxton or Telehealth
🕜 Tuesday 4th August 1:45pm & 3:45pm

If you’ve been thinking about booking an appointment for weight loss, women’s health, gut health, diabetes, family nutrition, or another nutrition concern, this is a great opportunity to get started.

No fad diets. No judgement. Just evidence-based nutrition advice tailored to you.

📩 Send me a DM or book online via the website to secure the appointment.

Riverland Balanced Nutrition

24/10/2026

20/09/2026

20/09/2026

20/09/2026

14/09/2026

14/09/2026

14/08/2026

13/08/2026

01/08/2026

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