Sarah Pflugradt - Nutrition for the Active Family Sarah Pflugradt Nutrition - Nutrition for the Active Family

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Newest Recipes

Creamy Chicken and Peas Pasta Salad

Creamy Chicken and Peas Pasta Salad

Creamy Sundried Tomato, Kale & Chickpeas

Creamy Sundried Tomato, Kale & Chickpeas

Cauliflower and Chickpea Coconut Curry

Cauliflower and Chickpea Coconut Curry

Ground beef taco bowls

Ground Beef Taco Bowls

Latest in Performance

10 Best snacks for backpacks

10 Best Snacks for Backpacks

Are sports drinks ok for young athletes?

Are Sports Drinks OK for Young Athletes?

Main Dishes

Creamy Chicken and Peas Pasta Salad

Creamy Sundried Tomato, Kale & Chickpeas

Cauliflower and Chickpea Coconut Curry

Ground beef taco bowls

More Main Meals

Side Dishes

Caprese with a kick salad

Loaded Cauliflower Salad

roasted red pepper hummus

Brussels Sprouts Salad with Smoky Red Pepper Pesto

Soups

lasagna soup

Hitscherhof pumpkin soup

More Soup for You

Vegetarian Dishes

Caprese with a kick salad

Creamy Sundried Tomato, Kale & Chickpeas

roasted red pepper hummus

Cauliflower and Chickpea Coconut Curry

More Vegetarian Recipes

Desserts

Chocolate, Peanut Butter & Oat Energy Bars

pumpkin bread

Lemon Olive Oil Bars

oatmeal scotchie bars

sarahpflugradt

♡ Mom of 3
♡ Author of 'Live to Eat Well' and 'Better Daily Weight Loss Habits'
♡ Performance Dietitian

I’m always thrilled when asked to contribute to

I’m always thrilled when asked to contribute to nutrition focused articles. Two from Food Network and one from Everyday Health recently. It’s an amazing feeling to be valued as an expert!

Caprese with a Kick Salad! It's classic Caprese wi

Caprese with a Kick Salad! It's classic Caprese with a kick of red onion and red pepper flakes.

Make this for your next lunch or dinner side, and it is the perfect salad to take to a potluck or summer BBQ!

Get the recipe by clicking on the link in my bio or right here 👇👇👇
https://sarahpflugradt.com/2025/06/caprese-with-a-kick-salad/

Hydrate!!! Practices or competition in the heat ca

Hydrate!!!
Practices or competition in the heat can be dangerous, so stay ahead of your hydration.

Keep your drinks cool and available.

Water is always first, but may not be enough. If you are sweating a lot, have a sports drink or some electrolytes ready to mix with your water. Juice and milk count toward your fluid too!

Add high water fruits to your hydration plan:
Watermelon, strawberries, kiwi, grapes, pineapple are all good!

Check the color of your urine for hydration status…it should be clear or very light yellow. If it’s bright yellow or darker, you’re behind on hydration.

Remember slow and steady hydration is best, never chug or slam down large amounts of fluid at once. That’s dangerous.

Stay safe out there!
#sportsnutrition #youthsportsperformance #performancenutrition #youthsportsnutrition

My first DMB concert was 10 years ago in Frankfurt

My first DMB concert was 10 years ago in Frankfurt, Germany. This was my Mother’s Day present this year! Love them as much as I did in ‘95!

Day 5/5 of Nutrition on the Go! Yogurt bowls! Use

Day 5/5 of Nutrition on the Go! Yogurt bowls!

Use plain or flavored Greek yogurt for protein. I use plain and then mix flavor into it. You could use jam, protein powder, nut butter, flavored collagen…

Then top with fruit, granola, chia seeds, walnuts, anything goes!

You get all 3 macronutrients when you layer with this: protein from the yogurt and nuts/nut butter, carbs from the protein and fruit/dried fruit/jam, and healthy fats from nuts/nut butter.

ALL three are essential for performance!

##youthsportsnutrition #performancenutrition #sportsnutrition #youthsportsperformance #youthsports #youthperformancenutrition

Day is day 4/5 of Nutrition on the Go! Today is oa

Day is day 4/5 of Nutrition on the Go! Today is oatmeal.

This is perfect to take on the go because you can make it at home and in the time it takes you to travel to wherever you go, the oats will soak up the liquid.

This is a breakfast that is great for your gut, which means it’s great for your immune system. You perform better when your immune system is in tip top shape.

You can add extra protein by adding nuts or nut butter and always add fruit, fresh or dried. Fruit is excellent for recovery.

#Youthsportsnutrition
#performancenutrition #youthsports #youthperformancenutrition

Our furthest destination for baseball was this wee

Our furthest destination for baseball was this weekend to Shipyard in South Carolina. Great baseball and awesome weather in Charleston. Not much time to take in the city, but we’ll be back. Of course I made time to visit a friend for lunch…friends everywhere.

Number 3/5 nutrition to go: Egg and Cheese Sandwic

Number 3/5 nutrition to go: Egg and Cheese Sandwich!

A classic to-go food in our house, we packaged these up before morning swim meets and head out the door.

Eggs are a perfect protein, with protein in both the yolk and the white, so don’t throw away the yolk. Eggs are also a great source of a vitamin called choline, that is important to keep your brain healthy.

Cheese is not only delicious, it is high in calcium, which is so important for bones, teeth, and muscle contraction during exercise.

Use bread, English muffins, or bagels for this sandwich and help replenish the glycogen in your muscles, especially after a workout.

Wrap in foil to keep warm!

#sportsnutrition #youthsportsnutrition #performancenutrition #youthsportsperformance #youthsports

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