{"id":1670,"date":"2022-05-18T06:08:51","date_gmt":"2022-05-18T04:08:51","guid":{"rendered":"https:\/\/madebymary.se\/?p=1670"},"modified":"2024-08-26T18:59:54","modified_gmt":"2024-08-26T16:59:54","slug":"recept-pa-proteinrika-mellanmal","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/recept-pa-proteinrika-mellanmal\/","title":{"rendered":"Recept p\u00e5 proteinrika mellanm\u00e5l"},"content":{"rendered":"<p><a href=\"https:\/\/madebymary.se\/en\/proteinrika-livsmedel-som-bygger-muskler-och-haller-dig-matt-langre\/\">Proteinrika<\/a> mellanm\u00e5l \u00e4r ett fantastiskt s\u00e4tt att h\u00e5lla energiniv\u00e5erna uppe under dagen och fr\u00e4mja muskel\u00e5terh\u00e4mtning efter tr\u00e4ning. De kan ocks\u00e5 hj\u00e4lpa till att h\u00e5lla hungern i schack och st\u00f6dja en balanserad kost. I detta blogginl\u00e4gg delar jag med mig av n\u00e5gra av mina favorit recept p\u00e5 proteinrika mellanm\u00e5l som \u00e4r b\u00e5de l\u00e4ckra och enkla att f\u00f6rbereda.<\/p>\n<h2>Energibollar med n\u00f6tter och proteinpulver<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>2 dl havregryn<\/li>\n<li>1 dl mandelsm\u00f6r eller jordn\u00f6tssm\u00f6r<\/li>\n<li>1 dl <a href=\"https:\/\/madebymary.se\/en\/vassle-eller-kasein-vilket-proteinpulver-passar-bast\/\">proteinpulver<\/a> (vanilj eller choklad)<\/li>\n<li>2 matskedar honung eller l\u00f6nnsirap<\/li>\n<li>2 matskedar chiafr\u00f6n<\/li>\n<li>1 dl hackade n\u00f6tter (mandlar, valn\u00f6tter, eller hasseln\u00f6tter)<\/li>\n<li>2 matskedar kakao (om du anv\u00e4nder chokladproteinpulver)<\/li>\n<li>2-3 matskedar vatten (vid behov)<\/li>\n<\/ul>\n<p>G\u00f6r s\u00e5 <strong>h\u00e4r<\/strong><\/p>\n<ol>\n<li>Blanda havregryn, proteinpulver, chiafr\u00f6n och kakao (om du anv\u00e4nder) i en stor sk\u00e5l.<\/li>\n<li>Tills\u00e4tt mandelsm\u00f6r, honung och hackade n\u00f6tter.<\/li>\n<li>Blanda v\u00e4l tills allt \u00e4r kombinerat. Om blandningen \u00e4r f\u00f6r torr, tills\u00e4tt vatten en matsked i taget tills du f\u00e5r en klibbig konsistens.<\/li>\n<li>Rulla blandningen till sm\u00e5 bollar.<\/li>\n<li>F\u00f6rvara energibollarna i en luftt\u00e4t beh\u00e5llare i kylsk\u00e5pet. De h\u00e5ller sig fr\u00e4scha i upp till en vecka.<\/li>\n<\/ol>\n<h2>Grekisk yoghurt med frukt och n\u00f6tter<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>2 dl grekisk yoghurt<\/li>\n<li>1 dl f\u00e4rska b\u00e4r (bl\u00e5b\u00e4r, hallon, jordgubbar)<\/li>\n<li>1 matsked honung eller l\u00f6nnsirap<\/li>\n<li>2 matskedar hackade valn\u00f6tter eller mandlar<\/li>\n<li>1 tesked chiafr\u00f6n (valfritt)<\/li>\n<\/ul>\n<p><strong>G\u00f6r s\u00e5 h\u00e4r<\/strong><\/p>\n<ol>\n<li>H\u00e4ll den grekiska yoghurten i en sk\u00e5l.<\/li>\n<li>Toppa med f\u00e4rska b\u00e4r, hackade n\u00f6tter och chiafr\u00f6n.<\/li>\n<li>Ringla \u00f6ver honung eller l\u00f6nnsirap.<\/li>\n<li>R\u00f6r om l\u00e4tt och njut av detta enkla men proteinrika mellanm\u00e5l.<\/li>\n<\/ol>\n<h2>Keso med gr\u00f6nsaker och hummus<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 dl keso<\/li>\n<li>1 dl hummus<\/li>\n<li>1 morot, skuren i stavar<\/li>\n<li>1 stj\u00e4lk selleri, skuren i stavar<\/li>\n<li>1 paprika, skuren i stavar<\/li>\n<li><a href=\"https:\/\/madebymary.se\/en\/salt-ar-livsviktigt-for-kroppen\/\">Salt<\/a> och peppar efter smak<\/li>\n<\/ul>\n<p><strong>G\u00f6r s\u00e5 h\u00e4r<\/strong><\/p>\n<ol>\n<li>L\u00e4gg keso och hummus i varsin sk\u00e5l.<\/li>\n<li>Sk\u00e4r gr\u00f6nsakerna i stavar och arrangera dem p\u00e5 en tallrik.<\/li>\n<li>Krydda keson med salt och peppar om s\u00e5 \u00f6nskas.<\/li>\n<li>Doppa gr\u00f6nsakerna i keso och hummus f\u00f6r ett fr\u00e4scht och proteinrikt mellanm\u00e5l.<\/li>\n<\/ol>\n<h2>\u00c4ggmuffins med spenat och fetaost<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>6 <a href=\"https:\/\/madebymary.se\/en\/hur-manga-kalorier-i-ett-agg\/\">\u00e4gg<\/a><\/li>\n<li>1 dl mj\u00f6lk<\/li>\n<li>1 dl smulad fetaost<\/li>\n<li>2 dl hackad f\u00e4rsk spenat<\/li>\n<li>1 r\u00f6d paprika, hackad<\/li>\n<li>Salt och peppar efter smak<\/li>\n<li><a href=\"https:\/\/madebymary.se\/en\/olivolja-det-flytande-guldet-fran-medelhavet\/\">Olivolja<\/a> f\u00f6r sm\u00f6rjning<\/li>\n<\/ul>\n<p><strong>G\u00f6r s\u00e5 h\u00e4r<\/strong><\/p>\n<ol>\n<li>F\u00f6rv\u00e4rm ugnen till 180\u00b0C och sm\u00f6rj en muffinsform med olivolja.<\/li>\n<li>Vispa \u00e4ggen och mj\u00f6lken i en stor sk\u00e5l.<\/li>\n<li>Tills\u00e4tt smulad fetaost, hackad spenat och r\u00f6d paprika.<\/li>\n<li>Krydda med salt och peppar.<\/li>\n<li>F\u00f6rdela \u00e4ggblandningen j\u00e4mnt i muffinsformen.<\/li>\n<li>Gr\u00e4dda i ugnen i 20-25 minuter tills \u00e4ggmuffinsen har stelnat och f\u00e5tt en l\u00e4tt gyllene f\u00e4rg.<\/li>\n<li>L\u00e5t svalna n\u00e5got innan du tar ut dem ur formen. F\u00f6rvara i kylsk\u00e5pet och v\u00e4rm upp vid behov.<\/li>\n<\/ol>\n<h2>Proteinrika smoothiebowl<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 fryst banan<\/li>\n<li>1 dl frysta b\u00e4r (bl\u00e5b\u00e4r, hallon, jordgubbar)<\/li>\n<li>1 dl grekisk yoghurt<\/li>\n<li>1 skopa proteinpulver (vanilj eller b\u00e4rsmak)<\/li>\n<li>1 dl mandelmj\u00f6lk eller annan v\u00e4xtbaserad mj\u00f6lk<\/li>\n<\/ul>\n<p><strong>Toppings:<\/strong> skivad banan, granola, chiafr\u00f6n, f\u00e4rska b\u00e4r<\/p>\n<p><strong>G\u00f6r s\u00e5 h\u00e4r<\/strong><\/p>\n<ol>\n<li>L\u00e4gg fryst banan, frysta b\u00e4r, grekisk yoghurt, proteinpulver och mandelmj\u00f6lk i en mixer.<\/li>\n<li>Mixa tills allt \u00e4r sl\u00e4tt och kr\u00e4migt. Justera konsistensen med mer mj\u00f6lk om det beh\u00f6vs.<\/li>\n<li>H\u00e4ll smoothien i en sk\u00e5l.<\/li>\n<li>Toppa med skivad banan, granola, chiafr\u00f6n och f\u00e4rska b\u00e4r.<\/li>\n<li>Njut av en f\u00e4rgglad och n\u00e4ringsrik smoothiebowl.<\/li>\n<\/ol>\n<h2>Avslutande tankar<\/h2>\n<p>Proteinrika mellanm\u00e5l \u00e4r ett utm\u00e4rkt s\u00e4tt att h\u00e5lla sig energisk och m\u00e4tt under dagen. Genom att inkludera dessa recept i din kost kan du s\u00e4kerst\u00e4lla att du f\u00e5r i dig tillr\u00e4ckligt med <a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">protein<\/a> samtidigt som du njuter av l\u00e4ckra smaker. Jag hoppas att dessa recept inspirerar dig att prova nya och h\u00e4lsosamma mellanm\u00e5l.<\/p>\n<p><em>Lycka till och njut av varje tugga!<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>Proteinrika mellanm\u00e5l \u00e4r ett fantastiskt s\u00e4tt att h\u00e5lla energiniv\u00e5erna uppe under dagen och fr\u00e4mja muskel\u00e5terh\u00e4mtning efter tr\u00e4ning. De kan ocks\u00e5 hj\u00e4lpa till att h\u00e5lla hungern i schack och st\u00f6dja en balanserad kost. I detta blogginl\u00e4gg delar jag med mig av<\/p>","protected":false},"author":1,"featured_media":3628,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"","_yoast_wpseo_meta-robots-noindex":"","_yoast_wpseo_meta-robots-nofollow":"","_yoast_wpseo_canonical":"","_yoast_wpseo_opengraph-title":"","_yoast_wpseo_opengraph-description":"","_yoast_wpseo_twitter-title":"","_yoast_wpseo_twitter-description":"","footnotes":""},"categories":[41,21],"tags":[],"class_list":["post-1670","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-frukost-mellanmal","category-recept","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Recept p\u00e5 proteinrika mellanm\u00e5l - Made by Mary<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/madebymary.se\/en\/recept-pa-proteinrika-mellanmal\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Recept p\u00e5 proteinrika mellanm\u00e5l - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Proteinrika mellanm\u00e5l \u00e4r ett fantastiskt s\u00e4tt att h\u00e5lla energiniv\u00e5erna uppe under dagen och fr\u00e4mja muskel\u00e5terh\u00e4mtning efter tr\u00e4ning. 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