Libbie Kahl, RD

Libbie Kahl, RD RDN helping others choose a balanced healthy lifestyle and live a fruitful life!

03/06/2026

Crunchy Power Protein Bites

Sometimes the best snacks are just real ingredients mixed together. These little bites are packed with texture from toasted quinoa and puffed rice, healthy fats from almond butter, and fiber from seeds to keep you satisfied.

To make:
Toast quinoa in a dry pan until fragrant. In a bowl combine toasted quinoa, pumpkin seeds, flax seeds, chia seeds, and puffed rice. Warm almond butter slightly, mix everything together, roll into small balls, and refrigerate until firm.

Simple, crunchy, and perfect to keep in the fridge when you want something nourishing preworkout or for a sweet treat.

Save this for your next snack prep.

03/05/2026

Food has always been more than just fuel.

It’s connection.
It’s laughter around a table.
It’s slow mornings and shared recipes.
It’s the conversations that happen when everyone finally sits down together.

In a world that often rushes meals or turns food into numbers and rules, it’s worth remembering that some of the healthiest moments happen in community.

Good food. Good people. Grateful for both.

03/05/2026

Using bone broth protein salted caramel flavor! It’s so good.

03/04/2026

My attempt on sourdough! I quit for a while but I think I want to start it back up. Do you have any tips?

03/04/2026

The Lord’s heart is for you. He wants you to come to Him. To feel loved. To feel forgiven and worthy. He sent His son to die for your sins, that’s how much the God of the universe loves you!

Message me to talk about the good news! 🤍

03/04/2026

When I visit my sister she makes the best food! This street corn chip dip was so amazing.

No, I didn’t make this “healthy.”
Yes, it has real mayo.
Yes, it was worth it.

Reminder: everything in moderation includes the fun foods too. Progress comes from your daily habits — not one side dish at a BBQ.

SAVE THIS 👇🏼

Street Corn Dip

Street Corn Dip (Cream Cheese Version)

Ingredients:
• 3 cups corn (charred in a skillet)
• 4 oz cream cheese
• ¼ cup sour cream
• ½ cup shredded pepper jack
• ½ cup crumbled cotija
• 1 lime, juiced
• ½ tsp chili powder
• ½ tsp garlic powder
• Salt to taste
• Cilantro + jalapeño (optional)

Directions:
1. Char corn in a hot skillet until golden.
2. Lower heat, stir in cream cheese + sour cream until smooth.
3. Add cheese, lime, and seasonings.
4. Top with extra cotija + chili powder. Serve warm.

Eat it. Enjoy it. Move on.

That’s balance.

03/03/2026

High-protein dinner bowl coming in hot 🔥

~45g protein
~550 calories
Complex carbs from quinoa + sweet potato
Healthy fats to keep you full

This is how you build a meal that supports fat loss and stable energy — protein anchor + fiber-rich carbs + color/micronutrients from veggies.

Simple. Satisfying. Sustainable.

03/02/2026

Date bark = nature’s Snickers… but with fiber and minerals.

Medjool dates + nut butter + dark chocolate + a pinch of sea salt = a blood-sugar smarter sweet treat.

High in potassium, antioxidants, and naturally sweet without refined sugar.

Save this for your next craving.

03/01/2026

Evidence suggests contrast therapy may:

• Reduce delayed onset muscle soreness (DOMS) compared to passive recovery
• Improve perceived recovery between training sessions
• Enhance circulation through alternating vasoconstriction (cold) and vasodilation (heat)
• Decrease swelling and joint stiffness
• Support faster return to performance

The alternating temperatures create a “vascular pumping” effect, helping move metabolic byproducts away from tissues while improving delivery of oxygen and nutrients. Studies in athletic populations have shown meaningful reductions in post-exercise soreness and improved recovery markers compared to rest alone.

It’s also a fun date night. 😉

Make one of your 2026 goal to add more whole foods into your diet! 🥑🍒🥒Learn about nutrition and how it fuels your body. ...
12/29/2025

Make one of your 2026 goal to add more whole foods into your diet! 🥑🍒🥒Learn about nutrition and how it fuels your body.

I like my carbs like my personal growth: complex!Personal growth is a lot like complex carbs. Slow, steady, nourishing, ...
12/03/2025

I like my carbs like my personal growth: complex!

Personal growth is a lot like complex carbs. Slow, steady, nourishing, and built from layers you can’t always see, but you feel the difference over time.

Some yummy meals in some pretty bowls 🍤🍠🥦🫐🍓
10/06/2025

Some yummy meals in some pretty bowls 🍤🍠🥦🫐🍓

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