Recipes - Sarah Pflugradt

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breakfast

Chocolate, Peanut Butter & Oat Energy Bars

Chocolate, Peanut Butter & Oat Energy Bars

pumpkin bread

Pumpkin Bread

Almond Cinnamon Granola

Almond Cinnamon Granola

Cranberry Chocolate Baked granola Bars

Cranberry Chocolate Baked Granola Bars

Breakfast Granola Muffins

Blueberry Oat Energy Bars

zucchini bread bars

Zucchini Bread Bars

healthy green smoothie

Healthy Green Smoothie

lower added sugar banana bread

Lower added sugar chocolate chip banana bread

banana oat blender muffin

Chocolate Chip Banana Oat Blender Muffins

sheet pan eggs

Sheet Pan Eggs

fruit and yogurt parfait

Fruit and Vanilla Yogurt Parfait

blueberry muffins2

Blueberry Muffins

cinnamon rolls

Classic Homemade Cinnamon Rolls

Whole Wheat Chocolate Chip Zucchini Muffins

Peanut butter and oat energy bites

Cinnamon Steel Cut Oatmeal with Blueberries

Sweet Potato Chai Muffins

Pumpkin chocolate chip muffins

5 Ingredient – 5 Minute Pancakes: Lunch Ideas

more breakfast recipes

mains

Loaded Cauliflower Salad

Loaded Cauliflower 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

White Bean, Tuna, and Castelvetrano Olive Salad

White Bean, Tuna, and Castelvetrano Olive Salad

Brussels Sprouts Salad with Smoky Red Pepper Pesto

Brussels Sprouts Salad with Smoky Red Pepper Pesto

Kale, Butternut Squash & Chickpea Caesar Bowls

Kale, Butternut Squash & Chickpea Caesar Bowls

the best 5-minute tostada

The Best 5-Minute Tostada

lemon and dill grilled salmon

Lemon and Dill Grilled Salmon

cauliflower curry fries

Cauliflower Curry Fries

Little pasta lasagna skillet

Little Pasta Lasagna Skillet

asian beef bowls

Asian Beef Bowls

Pierogi and Sausage with Sauerkraut

Chicken Curry Loaded Hummus

Roasted baby potatoes with tuna and avocado

Caprese Pesto Pasta Salad

Buffalo Chicken Meatballs

Easy Pan-Seared Falafel

Cheeseburger Meatballs

No Lard Tamales

more main dish recipes

soups

lasagna soup

Easy, Quick, and Healthy Lasagna Soup

Loaded baked potato soup

Tuscan white bean soup with spinach

Hitscherhof pumpkin soup

Hitscherhof-style German pumpkin soup

Creamy broccoli potato chicken soup

Creamy Tortellini, Sausage, and Vegetable Soup

Easiest homemade tomato soup

Mediterranean lemon lentil soup

Easy pork posole

Broccoli potato ham and cheese soup

Weeknight minestrone

more soup recipes

sides

Loaded Cauliflower Salad

roasted red pepper hummus

Brussels Sprouts Salad with Smoky Red Pepper Pesto

cauliflower and farro chopped salad

fresh tex-mex corn salad

the best creamy dreamy deviled eggs

cucumber summer salad

quick focaccia with whole grains

marinated tomatoes and cucumbers

Caprese Stuffed Tomatoes

creamy green chili corn dip

Roasted Mediterranean Vegetables

chickpeas and kale 1

turkish style rice and beans1

tomato and red onion salad

guacamole

banana oat blender muffin

pomegranate schorle

french onion dip

roasted zucchini in olive oil

more side dish recipes

dessert

Chocolate, Peanut Butter & Oat Energy Bars

Chocolate, Peanut Butter & Oat Energy Bars

pumpkin bread

Pumpkin Bread

Lemon Olive Oil Bars

Lemon Olive Oil Bars

oatmeal scotchie bars

Oatmeal Scotchie Bars

Blueberry Oat Energy Bars

Almond Fruit Crumble Bars

zucchini bread bars

Zucchini Bread Bars

lower added sugar banana bread

Lower added sugar chocolate chip banana bread

3 ingredient ice cream

Vanilla Bean 3-Ingredient Ice Cream

peppermint bark 2

Dark Chocolate Peppermint Bark

fruit and yogurt parfait

Fruit and Vanilla Yogurt Parfait

pistachio and cranberry bars

Pistachio and Cranberry Snack Bars

cinnamon rolls

Classic Homemade Cinnamon Rolls

3 ingredient pineapple whip floats

Chocolate pudding

Small batch chocolate cupcakes with sprinkles

Classic sugar cookies

Peanut butter and oat energy bites

America Trifle

Candy corn jello cups

more dessert recipes

vegetarian

Creamy Sundried Tomato, Kale & Chickpeas

roasted red pepper hummus

Cauliflower and Chickpea Coconut Curry

pumpkin bread

cauliflower and farro chopped salad

Kale, Butternut Squash & Chickpea Caesar Bowls

the best 5-minute tostada

fresh tex-mex corn salad

the best creamy dreamy deviled eggs

cucumber summer salad

quick focaccia with whole grains

Lemon Olive Oil Bars

Almond Cinnamon Granola

Caprese Stuffed Tomatoes

creamy green chili corn dip

Cranberry Chocolate Baked granola Bars

more vegetarian recipes

vegan

best homemade flour tortillas

red lentil dal

black bean and quinoa burger

guacamole

sugar snap peas

turkish style rice and beans1

pomegranate schorle

Roasted Mediterranean Vegetables

healthy green smoothie

more vegan recipes

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sarahpflugradt

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

Last weekend I had the pleasure of speaking at the

Last weekend I had the pleasure of speaking at the Virginia Academy of Nutrition and Dietetics annual conference on teen athlete nutrition. I also visited Brown Cow Farms to learn about their farming practices. Loved every minute. Thank you @eatrightva for an amazing conference!

These are HOT right now, but if you choose one bef

These are HOT right now, but if you choose one before practice or competition, you may not like the hot side effects that can come with it (sometimes they can cause gas or bloating) and that can impact your performance.

They can be a healthier alternative to soda, but choose to drink it on a rest day or after you’re done working out.

#sportsnutrition #youthsportsnutrition #performancenutrition #youthsportsperformance #youthsports

Youth athletes, are you drinking something with ca

Youth athletes, are you drinking something with caffeine in it in the morning?

Instead of hitting the stimulants, take a look at how much sleep you’re getting and if your breakfast is providing enough carbs to give you energy. Your performance will be better for it!
#sportsnutrition #youthsportsnutrition #performancenutrition #youthsportsperformance #youthsports

Did you know we have a Registered Dietitian Nutrit

Did you know we have a Registered Dietitian Nutritionist Day? It's today, and I couldn't be happier with what I do - helping young athletes learn how to fuel their bodies and helping families create nourishing and delicious meals for their families.

As a professor, I teach health promotion and how we can prevent chronic disease with what we eat, how we move, and our lifestyle habits. I teach them how to effectively communicate health so they can make an impact now and down the road in their career.

It's really cool when you love what you do! Happy RDN Day to all of my RDN friends!

Chocolate, Peanut Butter & Oat Energy Bars are eas

Chocolate, Peanut Butter & Oat Energy Bars are easy to make, delicious, and give you the energy needed as an active adult or kid.

With 5 grams of fiber, 10 grams of protein, and plenty of B vitamins for your metabolism, it's the energy boost you need.

Get the recipe at my website in my bio, or right here: https://sarahpflugradt.com/2025/03/chocolate-peanut-butter-oat-energy-bars/

Spring sports are here! Healthy habits now will

Spring sports are here!

Healthy habits now will carry you through a successful season.
1. Hydrate. Carry a water bottle and make water your drink of choice. Sports drinks come during and after practice, not before.
2. Eat breakfast. Most athletes are not eating enough, so use every opportunity you can to fuel up. Carbs, protein, and fat for breakfast will set you up for success. Examples: smoothies, egg, ham, and cheese sandwich, cereal with milk and fruit.
3. Snack before practice. Defending on your sport, this can be a light snack or something more substantial. If you’re running, grab an applesauce with electrolytes or some grapes. Baseball, softball, or lacrosse, you can handle some protein in there like peanut butter, cheese stick, or chocolate milk.

Raising Sports Nutrition IQ every day! Did you kn

Raising Sports Nutrition IQ every day!

Did you know that around 25% of our daily energy comes from snacking? They are so important for keeping energy levels high and getting in important nutrients like protein, fiber, and potassium.

Here are a few ideas of shelf-stable snacks you can take with you to school or work and still perform at your best.

Remember to keep that water bottle filled and hydrate all day!

#sportsnutrition #youthsportsnutrition #performancenutrition #youthsportsperformance #youthsports

This year marks 21 Valentine's Days together. Not

This year marks 21 Valentine's Days together. Not always together, but always in love.

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