{"id":1688,"date":"2022-01-15T06:08:51","date_gmt":"2022-01-15T05:08:51","guid":{"rendered":"https:\/\/madebymary.se\/?p=1688"},"modified":"2024-08-28T09:05:51","modified_gmt":"2024-08-28T07:05:51","slug":"fem-basta-mellanmal-for-att-halla-energin-uppe","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/fem-basta-mellanmal-for-att-halla-energin-uppe\/","title":{"rendered":"Fem b\u00e4sta mellanm\u00e5l f\u00f6r att h\u00e5lla energin uppe"},"content":{"rendered":"<p>Att h\u00e5lla energiniv\u00e5erna uppe under dagen kan vara en utmaning, s\u00e4rskilt n\u00e4r man har en hektisk vardag. Ett bra mellanm\u00e5l kan g\u00f6ra en stor skillnad och hj\u00e4lpa dig att h\u00e5lla fokus och undvika att k\u00e4nna dig tr\u00f6tt eller hungrig. H\u00e4r \u00e4r mina fem b\u00e4sta mellanm\u00e5l f\u00f6r att h\u00e5lla energin uppe.<\/p>\n<h2>Energibollar med dadlar och n\u00f6tter<\/h2>\n<p>Energibollar \u00e4r ett perfekt mellanm\u00e5l eftersom de \u00e4r fulla av n\u00e4rings\u00e4mnen och l\u00e4tt att ta med sig. De ger en snabb energikick tack vare den naturliga s\u00f6tman fr\u00e5n dadlarna och den l\u00e5ngvariga energin fr\u00e5n n\u00f6tterna.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 kopp k\u00e4rnfria dadlar<\/li>\n<li>1 kopp mandlar eller andra n\u00f6tter<\/li>\n<li>2 msk chiafr\u00f6n<\/li>\n<li>2 msk kokosflingor<\/li>\n<li>1 msk kakao<\/li>\n<li>1 msk honung<\/li>\n<li>1 tsk vaniljextrakt<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>Mixa dadlarna i en matberedare tills de bildar en klibbig massa.<\/li>\n<li>Tills\u00e4tt mandlarna och mixa tills allt \u00e4r v\u00e4l blandat.<\/li>\n<li>Tills\u00e4tt chiafr\u00f6n, kokosflingor, kakao, honung och vaniljextrakt. Mixa igen tills allt \u00e4r v\u00e4l blandat.<\/li>\n<li>Forma smeten till sm\u00e5 bollar och rulla dem i kokosflingor om s\u00e5 \u00f6nskas.<\/li>\n<li>F\u00f6rvara energibollarna i kylsk\u00e5pet f\u00f6r att h\u00e5lla dem fr\u00e4scha.<\/li>\n<\/ol>\n<h2>Grekisk yoghurt med b\u00e4r och n\u00f6tter<\/h2>\n<p>En sk\u00e5l med grekisk yoghurt \u00e4r ett enkelt och proteinrikt mellanm\u00e5l som kan anpassas efter dina smakpreferenser. Detta mellanm\u00e5l \u00e4r inte bara gott utan ocks\u00e5 m\u00e4ttande och n\u00e4ringsrikt.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 kopp grekisk yoghurt<\/li>\n<li>1\/2 kopp f\u00e4rska b\u00e4r (jordgubbar, bl\u00e5b\u00e4r, hallon)<\/li>\n<li>2 msk hackade n\u00f6tter (mandlar, valn\u00f6tter, pekann\u00f6tter)<\/li>\n<li>1 msk honung<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>H\u00e4ll grekisk yoghurt i en sk\u00e5l.<\/li>\n<li>Toppa med f\u00e4rska b\u00e4r och hackade n\u00f6tter.<\/li>\n<li>Ringla \u00f6ver honung f\u00f6r extra s\u00f6tma.<\/li>\n<li>Njut direkt eller f\u00f6rvara i kylsk\u00e5pet tills du \u00e4r redo att \u00e4ta.<\/li>\n<\/ol>\n<h2>Hummus med gr\u00f6nsaksstavar<\/h2>\n<p>Hummus \u00e4r ett utm\u00e4rkt mellanm\u00e5l som \u00e4r rikt p\u00e5 <a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">protein<\/a> och fibrer. Kombinera det med f\u00e4rska gr\u00f6nsaksstavar f\u00f6r ett fr\u00e4scht och krispigt mellanm\u00e5l.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 burk kik\u00e4rtor (400 g), avrunna och sk\u00f6ljda<\/li>\n<li>2 msk tahini<\/li>\n<li>1 vitl\u00f6ksklyfta, pressad<\/li>\n<li>Saften fr\u00e5n 1 citron<\/li>\n<li>2 msk <a href=\"https:\/\/madebymary.se\/en\/olivolja-det-flytande-guldet-fran-medelhavet\/\">olivolja<\/a><\/li>\n<li>1\/2 tsk spiskummin<\/li>\n<li><a href=\"https:\/\/madebymary.se\/en\/salt-ar-livsviktigt-for-kroppen\/\">Salt<\/a> och peppar efter smak<\/li>\n<li>Gr\u00f6nsaker (mor\u00f6tter, gurka, paprika, selleri) skurna i stavar<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>L\u00e4gg kik\u00e4rtor, tahini, vitl\u00f6k, citronsaft, olivolja och spiskummin i en matberedare.<\/li>\n<li>Mixa tills blandningen \u00e4r sl\u00e4t. Tills\u00e4tt lite vatten om hummusen \u00e4r f\u00f6r tjock.<\/li>\n<li>Smaka av med salt och peppar.<\/li>\n<li>Servera hummusen med gr\u00f6nsaksstavar.<\/li>\n<\/ol>\n<h2>Avokadomacka p\u00e5 fullkornsbr\u00f6d<\/h2>\n<p>Avokadomackan \u00e4r ett n\u00e4ringsrikt mellanm\u00e5l som \u00e4r snabbt att f\u00f6rbereda och full av h\u00e4lsosamma fetter.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 skiva fullkornsbr\u00f6d<\/li>\n<li>1\/2 avokado<\/li>\n<li>En nypa flingsalt<\/li>\n<li>En nypa chiliflakes<\/li>\n<li>1 tsk citronsaft<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>Rosta br\u00f6dskivan om s\u00e5 \u00f6nskas.<\/li>\n<li>Mosa avokadon och bred den \u00f6ver br\u00f6dskivan.<\/li>\n<li>Str\u00f6 \u00f6ver flingsalt och chiliflakes.<\/li>\n<li>Droppa \u00f6ver citronsaft f\u00f6r extra smak.<\/li>\n<li>Njut direkt.<\/li>\n<\/ol>\n<h2>Chiafr\u00f6pudding<\/h2>\n<p>Chiafr\u00f6pudding \u00e4r ett utm\u00e4rkt mellanm\u00e5l som kan f\u00f6rberedas i f\u00f6rv\u00e4g och ger en bra blandning av protein, fiber och <a href=\"https:\/\/madebymary.se\/en\/hur-mycket-omega-3-per-dag\/\">omega-3<\/a> fettsyror.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1\/4 kopp chiafr\u00f6n<\/li>\n<li>1 kopp mandelmj\u00f6lk (eller annan valfri mj\u00f6lk)<\/li>\n<li>1 tsk vaniljextrakt<\/li>\n<li>1 msk l\u00f6nnsirap eller honung<\/li>\n<li>F\u00e4rska b\u00e4r eller frukt till topping<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>Blanda chiafr\u00f6n, mandelmj\u00f6lk, vaniljextrakt och l\u00f6nnsirap i en sk\u00e5l.<\/li>\n<li>R\u00f6r om v\u00e4l och l\u00e5t blandningen st\u00e5 i kylsk\u00e5pet i minst 2 timmar eller \u00f6ver natten.<\/li>\n<li>N\u00e4r puddingen har tjocknat, toppa med f\u00e4rska b\u00e4r eller frukt.<\/li>\n<li>Servera kall.<\/li>\n<\/ol>\n<h2>Avslutande tankar<\/h2>\n<p>Att ha n\u00e5gra h\u00e4lsosamma och m\u00e4ttande mellanm\u00e5l till hands kan g\u00f6ra en stor skillnad f\u00f6r din energi och ditt v\u00e4lm\u00e5ende under dagen. Dessa fem mellanm\u00e5l \u00e4r enkla att f\u00f6rbereda och fyllda med n\u00e4ringsrika ingredienser som hj\u00e4lper dig att h\u00e5lla energin uppe. Prova dem och hitta dina favoriter f\u00f6r att g\u00f6ra dina mellanm\u00e5l b\u00e5de njutbara och h\u00e4lsosamma.<\/p>","protected":false},"excerpt":{"rendered":"<p>Att h\u00e5lla energiniv\u00e5erna uppe under dagen kan vara en utmaning, s\u00e4rskilt n\u00e4r man har en hektisk vardag. Ett bra mellanm\u00e5l kan g\u00f6ra en stor skillnad och hj\u00e4lpa dig att h\u00e5lla fokus och undvika att k\u00e4nna dig tr\u00f6tt eller hungrig. H\u00e4r<\/p>","protected":false},"author":1,"featured_media":3685,"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":[55,41,21],"tags":[],"class_list":["post-1688","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-allmant","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>Fem b\u00e4sta mellanm\u00e5l f\u00f6r att h\u00e5lla energin uppe - 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\/fem-basta-mellanmal-for-att-halla-energin-uppe\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fem b\u00e4sta mellanm\u00e5l f\u00f6r att h\u00e5lla energin uppe - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Att h\u00e5lla energiniv\u00e5erna uppe under dagen kan vara en utmaning, s\u00e4rskilt n\u00e4r man har en hektisk vardag. 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