{"id":1780,"date":"2022-06-09T06:08:51","date_gmt":"2022-06-09T04:08:51","guid":{"rendered":"https:\/\/madebymary.se\/?p=1780"},"modified":"2024-08-26T15:43:03","modified_gmt":"2024-08-26T13:43:03","slug":"recept-pa-mattande-och-halsosamma-mellanmal","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/recept-pa-mattande-och-halsosamma-mellanmal\/","title":{"rendered":"Recept p\u00e5 m\u00e4ttande och h\u00e4lsosamma mellanm\u00e5l"},"content":{"rendered":"<p>Att ha tillg\u00e5ng till m\u00e4ttande och h\u00e4lsosamma mellanm\u00e5l \u00e4r viktigt f\u00f6r att h\u00e5lla energiniv\u00e5erna uppe och undvika frestelsen att v\u00e4lja oh\u00e4lsosamma alternativ. H\u00e4r delar jag med mig av n\u00e5gra av mina favoritmellanm\u00e5l som inte bara \u00e4r n\u00e4ringsrika utan ocks\u00e5 l\u00e4tta att f\u00f6rbereda. Dessa recept \u00e4r perfekta f\u00f6r att h\u00e5lla dig m\u00e4tt och n\u00f6jd mellan m\u00e5ltiderna.<\/p>\n<h2>Energibollar med dadlar och n\u00f6tter<\/h2>\n<p>Dessa energibollar \u00e4r en perfekt kombination av s\u00f6tma och n\u00e4ring, fyllda med naturliga ingredienser som ger dig en snabb energikick.<\/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.<\/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\u00f6-pudding<\/h2>\n<p>Chiafr\u00f6-pudding \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<h3>\u00c4ppelskivor med mandelsm\u00f6r<\/h3>\n<p>Detta mellanm\u00e5l \u00e4r b\u00e5de enkelt och tillfredsst\u00e4llande, perfekt n\u00e4r du beh\u00f6ver n\u00e5got snabbt och h\u00e4lsosamt.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 \u00e4pple, skivat<\/li>\n<li>2 msk mandelsm\u00f6r<\/li>\n<li>En nypa kanel<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>Skiva \u00e4pplet i tunna skivor.<\/li>\n<li>Bred mandelsm\u00f6r p\u00e5 varje \u00e4ppelskiva.<\/li>\n<li>Str\u00f6 \u00f6ver en nypa kanel.<\/li>\n<li>Njut direkt.<\/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 recept \u00e4r enkla att f\u00f6rbereda och fyllda med n\u00e4ringsrika ingredienser som hj\u00e4lper dig att h\u00e5lla dig m\u00e4tt och n\u00f6jd. 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 ha tillg\u00e5ng till m\u00e4ttande och h\u00e4lsosamma mellanm\u00e5l \u00e4r viktigt f\u00f6r att h\u00e5lla energiniv\u00e5erna uppe och undvika frestelsen att v\u00e4lja oh\u00e4lsosamma alternativ. H\u00e4r delar jag med mig av n\u00e5gra av mina favoritmellanm\u00e5l som inte bara \u00e4r n\u00e4ringsrika utan ocks\u00e5 l\u00e4tta<\/p>","protected":false},"author":1,"featured_media":3615,"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-1780","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 m\u00e4ttande och h\u00e4lsosamma 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-mattande-och-halsosamma-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 m\u00e4ttande och h\u00e4lsosamma mellanm\u00e5l - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Att ha tillg\u00e5ng till m\u00e4ttande och h\u00e4lsosamma mellanm\u00e5l \u00e4r viktigt f\u00f6r att h\u00e5lla energiniv\u00e5erna uppe och undvika frestelsen att v\u00e4lja oh\u00e4lsosamma alternativ. 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