{"id":1760,"date":"2023-12-28T06:00:28","date_gmt":"2023-12-28T05:00:28","guid":{"rendered":"https:\/\/madebymary.se\/?p=1760"},"modified":"2024-08-25T11:49:28","modified_gmt":"2024-08-25T09:49:28","slug":"fem-mattande-och-halsosamma-frukostrecept","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/fem-mattande-och-halsosamma-frukostrecept\/","title":{"rendered":"Fem m\u00e4ttande och h\u00e4lsosamma frukostrecept"},"content":{"rendered":"<p>En god och n\u00e4ringsrik frukost kan s\u00e4tta tonen f\u00f6r hela dagen. Den ger dig energi, f\u00f6rb\u00e4ttrar din koncentration och hj\u00e4lper dig att h\u00e5lla hungern i schack. H\u00e4r delar jag med mig av fem m\u00e4ttande och h\u00e4lsosamma frukostrecept som inte bara smakar fantastiskt utan ocks\u00e5 ger dig en bra start p\u00e5 dagen.<\/p>\n<h2>Havregrynsgr\u00f6t med b\u00e4r och n\u00f6tter<\/h2>\n<p>Havregrynsgr\u00f6t \u00e4r en klassisk frukost som \u00e4r b\u00e5de enkel att g\u00f6ra och full av n\u00e4ring. Den \u00e4r rik p\u00e5 fiber, vilket hj\u00e4lper till att h\u00e5lla dig m\u00e4tt l\u00e4ngre och stabiliserar blodsockerniv\u00e5erna.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 dl havregryn<\/li>\n<li>2 dl vatten eller mj\u00f6lk (kan bytas ut mot v\u00e4xtbaserad mj\u00f6lk)<\/li>\n<li>En nypa <a href=\"https:\/\/madebymary.se\/en\/salt-ar-livsviktigt-for-kroppen\/\">salt<\/a><\/li>\n<li>1\/2 dl f\u00e4rska eller frysta b\u00e4r (t.ex. bl\u00e5b\u00e4r, hallon eller jordgubbar)<\/li>\n<li>1 msk hackade n\u00f6tter (t.ex. mandlar, valn\u00f6tter eller hasseln\u00f6tter)<\/li>\n<li>1 tsk honung eller l\u00f6nnsirap (valfritt)<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>Koka upp havregryn, vatten eller mj\u00f6lk och salt i en kastrull.<\/li>\n<li>S\u00e4nk v\u00e4rmen och l\u00e5t sjuda i cirka 5 minuter, r\u00f6r om d\u00e5 och d\u00e5 tills gr\u00f6ten \u00e4r kr\u00e4mig.<\/li>\n<li>H\u00e4ll upp gr\u00f6ten i en sk\u00e5l och toppa med b\u00e4r, n\u00f6tter och honung eller l\u00f6nnsirap.<\/li>\n<\/ol>\n<h2>Avokadotoast med pocherat \u00e4gg<\/h2>\n<p>Avokadotoast \u00e4r en trendig och n\u00e4ringsrik frukost som \u00e4r full av h\u00e4lsosamma fetter och proteiner. Kombinationen av kr\u00e4mig avokado och ett pocherat <a href=\"https:\/\/madebymary.se\/en\/hur-manga-kalorier-i-ett-agg\/\">\u00e4gg<\/a> g\u00f6r denna frukost b\u00e5de m\u00e4ttande och uts\u00f6kt.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 skiva fullkornsbr\u00f6d<\/li>\n<li>1\/2 mogen avokado<\/li>\n<li>1 \u00e4gg<\/li>\n<li>En nypa chiliflakes (valfritt)<\/li>\n<li>Salt och peppar efter smak<\/li>\n<li>En skv\u00e4tt citronsaft<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>Rosta br\u00f6dskivan tills den \u00e4r gyllenbrun och krispig.<\/li>\n<li>Mosa avokadon och blanda med citronsaft, salt och peppar.<\/li>\n<li>Bre avokador\u00f6ran p\u00e5 det rostade br\u00f6det.<\/li>\n<li>Koka upp vatten i en kastrull och pochera \u00e4gget.<\/li>\n<li>L\u00e4gg det pocherade \u00e4gget ovanp\u00e5 avokadotoasten och str\u00f6 \u00f6ver chiliflakes, salt och peppar.<\/li>\n<\/ol>\n<h2>Smoothie bowl med spenat och banan<\/h2>\n<p>En smoothie bowl \u00e4r ett f\u00e4rgglatt och n\u00e4ringsrikt s\u00e4tt att starta dagen. Genom att inkludera spenat och banan f\u00e5r du en god dos av <a href=\"https:\/\/madebymary.se\/en\/multivitamin-som-dagligt-komplement-till-en-varierad-kost\/\">vitaminer<\/a> och mineraler.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 banan<\/li>\n<li>1 dl fryst spenat<\/li>\n<li>1 dl frysta b\u00e4r (t.ex. bl\u00e5b\u00e4r eller jordgubbar)<\/li>\n<li>1 dl v\u00e4xtbaserad mj\u00f6lk eller yoghurt<\/li>\n<li>1 msk chiafr\u00f6n<\/li>\n<li>1 msk mandelsm\u00f6r (valfritt)<\/li>\n<li>Toppings: skivad banan, f\u00e4rska b\u00e4r, granola, kokosflingor<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>Mixa banan, spenat, frysta b\u00e4r, mj\u00f6lk eller yoghurt, chiafr\u00f6n och mandelsm\u00f6r tills det \u00e4r sl\u00e4tt.<\/li>\n<li>H\u00e4ll smoothien i en sk\u00e5l och toppa med skivad banan, f\u00e4rska b\u00e4r, granola och kokosflingor.<\/li>\n<\/ol>\n<h2>Chiapudding med vanilj och kanel<\/h2>\n<p>Chiapudding \u00e4r ett utm\u00e4rkt frukostalternativ som kan f\u00f6rberedas kv\u00e4llen innan. Chiafr\u00f6n \u00e4r rika p\u00e5 fiber och <a href=\"https:\/\/madebymary.se\/en\/hur-mycket-omega-3-per-dag\/\">omega-3<\/a> fettsyror, vilket g\u00f6r dem till en perfekt start p\u00e5 dagen. Den h\u00e4r varianten med vanilj och kanel \u00e4r b\u00e5de smakrik och m\u00e4ttande.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>3 msk chiafr\u00f6n<\/li>\n<li>2 dl mandelmj\u00f6lk eller annan v\u00e4xtbaserad mj\u00f6lk<\/li>\n<li>1 tsk vaniljextrakt<\/li>\n<li>1\/2 tsk kanel<\/li>\n<li>1 msk l\u00f6nnsirap eller honung (valfritt)<\/li>\n<\/ul>\n<p><strong>Toppings:<\/strong> f\u00e4rska b\u00e4r, skivad banan, n\u00f6tter, kokosflingor<\/p>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>Blanda chiafr\u00f6n, mandelmj\u00f6lk, vaniljextrakt, kanel och l\u00f6nnsirap eller honung i en sk\u00e5l.<\/li>\n<li>R\u00f6r om ordentligt s\u00e5 att chiafr\u00f6na f\u00f6rdelas j\u00e4mnt.<\/li>\n<li>T\u00e4ck sk\u00e5len och st\u00e4ll in i kylen \u00f6ver natten eller i minst 4 timmar.<\/li>\n<li>R\u00f6r om puddingen igen innan servering och toppa med f\u00e4rska b\u00e4r, skivad banan, n\u00f6tter och kokosflingor.<\/li>\n<\/ol>\n<h2>\u00c4ggmuffins med gr\u00f6nsaker<\/h2>\n<p>\u00c4ggmuffins \u00e4r ett praktiskt och proteinrikt frukostalternativ som kan f\u00f6rberedas i f\u00f6rv\u00e4g och v\u00e4rmas upp vid behov. Dessa sm\u00e5 \u00e4ggmuffins \u00e4r fyllda med n\u00e4ringsrika gr\u00f6nsaker och \u00e4r perfekta f\u00f6r en snabb och m\u00e4ttande frukost.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>6 \u00e4gg<\/li>\n<li>1 dl mj\u00f6lk (valfritt)<\/li>\n<li>1 dl hackad spenat<\/li>\n<li>1\/2 r\u00f6d paprika, hackad<\/li>\n<li>1\/2 l\u00f6k, hackad<\/li>\n<li>1 dl riven ost (valfritt)<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>F\u00f6rv\u00e4rm ugnen till 175\u00b0C och sm\u00f6rj en muffinsform.<\/li>\n<li>Vispa ihop \u00e4gg och mj\u00f6lk i en stor sk\u00e5l.<\/li>\n<li>Tills\u00e4tt salt och peppar.<\/li>\n<li>Blanda i hackad spenat, paprika och l\u00f6k.<\/li>\n<li>H\u00e4ll \u00e4ggblandningen i muffinsformen och fyll varje form till tv\u00e5 tredjedelar.<\/li>\n<li>Str\u00f6 \u00f6ver riven ost om du anv\u00e4nder det.<\/li>\n<li>Gr\u00e4dda i ugnen i 20-25 minuter eller tills \u00e4ggmuffinsen \u00e4r fasta och gyllenbruna p\u00e5 toppen.<\/li>\n<li>L\u00e5t svalna n\u00e5got innan du tar ut dem ur formen.<\/li>\n<\/ol>\n<h2>Avslutande tankar<\/h2>\n<p>Att b\u00f6rja dagen med en n\u00e4ringsrik och m\u00e4ttande frukost kan g\u00f6ra stor skillnad f\u00f6r din energi och koncentration under dagen. Dessa fem frukostrecept \u2013 havregrynsgr\u00f6t med b\u00e4r och n\u00f6tter, avokadotoast med pocherat \u00e4gg, smoothie bowl med spenat och banan, chiapudding med vanilj och kanel, och \u00e4ggmuffins med gr\u00f6nsaker \u2013 erbjuder en variation av smaker och n\u00e4rings\u00e4mnen som hj\u00e4lper dig att h\u00e5lla dig m\u00e4tt och n\u00f6jd till n\u00e4sta m\u00e5ltid. Prova dessa recept och uppt\u00e4ck hur en god frukost kan s\u00e4tta tonen f\u00f6r en produktiv och h\u00e4lsosam dag!<\/p>","protected":false},"excerpt":{"rendered":"<p>En god och n\u00e4ringsrik frukost kan s\u00e4tta tonen f\u00f6r hela dagen. Den ger dig energi, f\u00f6rb\u00e4ttrar din koncentration och hj\u00e4lper dig att h\u00e5lla hungern i schack. H\u00e4r delar jag med mig av fem m\u00e4ttande och h\u00e4lsosamma frukostrecept som inte bara<\/p>","protected":false},"author":1,"featured_media":3420,"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":[16,21],"tags":[],"class_list":["post-1760","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-frukost","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 m\u00e4ttande och h\u00e4lsosamma frukostrecept - 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-mattande-och-halsosamma-frukostrecept\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fem m\u00e4ttande och h\u00e4lsosamma frukostrecept - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"En god och n\u00e4ringsrik frukost kan s\u00e4tta tonen f\u00f6r hela dagen. 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H\u00e4r delar jag med mig av fem m\u00e4ttande och h\u00e4lsosamma frukostrecept som inte bara\" \/>\n<meta property=\"og:url\" content=\"https:\/\/madebymary.se\/en\/fem-mattande-och-halsosamma-frukostrecept\/\" \/>\n<meta property=\"og:site_name\" content=\"Made by Mary\" \/>\n<meta property=\"article:published_time\" content=\"2023-12-28T05:00:28+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-08-25T09:49:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/madebymary.se\/wp-content\/uploads\/2023\/12\/oatmeal.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"350\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"Mary\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mary\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/madebymary.se\\\/fem-mattande-och-halsosamma-frukostrecept\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/madebymary.se\\\/fem-mattande-och-halsosamma-frukostrecept\\\/\"},\"author\":{\"name\":\"Mary\",\"@id\":\"https:\\\/\\\/madebymary.se\\\/#\\\/schema\\\/person\\\/37ec1129e976412809356a2dc5efbad7\"},\"headline\":\"Fem m\u00e4ttande och h\u00e4lsosamma frukostrecept\",\"datePublished\":\"2023-12-28T05:00:28+00:00\",\"dateModified\":\"2024-08-25T09:49:28+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/madebymary.se\\\/fem-mattande-och-halsosamma-frukostrecept\\\/\"},\"wordCount\":865,\"publisher\":{\"@id\":\"https:\\\/\\\/madebymary.se\\\/#\\\/schema\\\/person\\\/37ec1129e976412809356a2dc5efbad7\"},\"image\":{\"@id\":\"https:\\\/\\\/madebymary.se\\\/fem-mattande-och-halsosamma-frukostrecept\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/madebymary.se\\\/wp-content\\\/uploads\\\/2023\\\/12\\\/oatmeal.webp\",\"articleSection\":[\"Frukost\",\"Recept\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/madebymary.se\\\/fem-mattande-och-halsosamma-frukostrecept\\\/\",\"url\":\"https:\\\/\\\/madebymary.se\\\/fem-mattande-och-halsosamma-frukostrecept\\\/\",\"name\":\"Fem m\u00e4ttande och h\u00e4lsosamma frukostrecept - 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