{"id":1786,"date":"2022-07-15T06:00:27","date_gmt":"2022-07-15T04:00:27","guid":{"rendered":"https:\/\/madebymary.se\/?p=1786"},"modified":"2024-08-26T14:47:21","modified_gmt":"2024-08-26T12:47:21","slug":"fem-halsosamma-lunchideer-for-kontoret","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/fem-halsosamma-lunchideer-for-kontoret\/","title":{"rendered":"Fem h\u00e4lsosamma lunchid\u00e9er f\u00f6r kontoret"},"content":{"rendered":"<p>Att \u00e4ta en h\u00e4lsosam lunch p\u00e5 kontoret kan vara en utmaning, s\u00e4rskilt n\u00e4r tiden \u00e4r knapp och frestelserna fr\u00e5n snabbmat och s\u00f6tsaker finns runt varje h\u00f6rn. Men med lite planering och kreativitet kan du enkelt f\u00f6rbereda n\u00e4ringsrika och l\u00e4ckra m\u00e5ltider som h\u00e5ller dig energifylld hela dagen. H\u00e4r delar jag med mig av fem av mina b\u00e4sta h\u00e4lsosamma lunchid\u00e9er f\u00f6r kontoret som b\u00e5de \u00e4r enkla att g\u00f6ra och fyllda med goda smaker.<\/p>\n<h2>Sallad med quinoa, avokado och kik\u00e4rtor<\/h2>\n<p>En n\u00e4ringsrik sallad \u00e4r alltid ett bra val f\u00f6r lunch. Denna variant med quinoa, avokado och kik\u00e4rtor \u00e4r b\u00e5de m\u00e4ttande och full av nyttigheter.<\/p>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 dl quinoa<\/li>\n<li>1 avokado<\/li>\n<li>1 burk kik\u00e4rtor (400 g)<\/li>\n<li>1 r\u00f6d paprika<\/li>\n<li>1\/2 r\u00f6dl\u00f6k<\/li>\n<li>En n\u00e4ve babyspenat<\/li>\n<li>1 msk <a href=\"https:\/\/madebymary.se\/en\/olivolja-det-flytande-guldet-fran-medelhavet\/\">olivolja<\/a><\/li>\n<li>Saften fr\u00e5n en halv citron<\/li>\n<li><a href=\"https:\/\/madebymary.se\/en\/salt-ar-livsviktigt-for-kroppen\/\">Salt<\/a> och peppar<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Koka quinoan enligt anvisningarna p\u00e5 f\u00f6rpackningen och l\u00e5t svalna.<\/li>\n<li>Sk\u00f6lj kik\u00e4rtorna och l\u00e4gg dem i en stor sk\u00e5l.<\/li>\n<li>T\u00e4rna avokado, paprika och hacka r\u00f6dl\u00f6ken. L\u00e4gg allt i sk\u00e5len tillsammans med babyspenaten.<\/li>\n<li>Tills\u00e4tt den kokta quinoan och blanda v\u00e4l.<\/li>\n<li>H\u00e4ll \u00f6ver olivolja och citronsaft. Smaka av med salt och peppar.<\/li>\n<li>F\u00f6rdela salladen i <a href=\"https:\/\/madebymary.se\/en\/nyttiga-matlador-fardiga-matlador-som-sparar-tid-och-haller-dig-halsosam\/\">matl\u00e5dor<\/a> och f\u00f6rvara i kylsk\u00e5pet.<\/li>\n<\/ol>\n<h2>Kycklingwrap med hummus och gr\u00f6nsaker<\/h2>\n<p>En kycklingwrap \u00e4r enkel att f\u00f6rbereda och l\u00e4tt att ta med till jobbet. Denna variant med hummus och f\u00e4rska gr\u00f6nsaker \u00e4r b\u00e5de h\u00e4lsosam och smakrik.<\/p>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>2 kycklingfil\u00e9er<\/li>\n<li>2 stora fullkornstortillas<\/li>\n<li>4 msk hummus<\/li>\n<li>1 morot<\/li>\n<li>1\/2 gurka<\/li>\n<li>1 r\u00f6d paprika<\/li>\n<li>En n\u00e4ve ruccola<\/li>\n<li>Salt och peppar<\/li>\n<li>Olivolja f\u00f6r stekning<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Krydda kycklingfil\u00e9erna med salt och peppar. Stek dem i olivolja tills de \u00e4r genomstekta. L\u00e5t svalna och sk\u00e4r sedan i tunna skivor.<\/li>\n<li>Sk\u00e4r morot, gurka och paprika i tunna stavar.<\/li>\n<li>Bred ut hummus p\u00e5 varje tortilla.<\/li>\n<li>L\u00e4gg skivor av kyckling, gr\u00f6nsaksstavar och ruccola p\u00e5 tortillan.<\/li>\n<li>Rulla ihop wrapsen t\u00e4tt och sk\u00e4r dem p\u00e5 mitten. Packa in i folie eller matl\u00e5dor.<\/li>\n<\/ol>\n<h2>Lax med citron och dill samt broccoli och quinoa<\/h2>\n<p>Lax \u00e4r en fantastisk k\u00e4lla till omega-3-fettsyror och passar utm\u00e4rkt som lunch. Serverad med broccoli och quinoa blir det en fullst\u00e4ndig och balanserad m\u00e5ltid.<\/p>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>2 laxfil\u00e9er<\/li>\n<li>1 citron<\/li>\n<li>F\u00e4rsk dill<\/li>\n<li>2 dl quinoa<\/li>\n<li>1 broccoli<\/li>\n<li>Salt och peppar<\/li>\n<li>Olivolja<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>S\u00e4tt ugnen p\u00e5 200 grader.<\/li>\n<li>L\u00e4gg laxfil\u00e9erna p\u00e5 en bakpl\u00e5tspapperskl\u00e4dd pl\u00e5t. Pressa citronsaft \u00f6ver dem och krydda med salt, peppar och dill.<\/li>\n<li>Baka laxen i ugnen i cirka 15-20 minuter eller tills den \u00e4r genomstekt.<\/li>\n<li>Koka quinoan enligt anvisningarna p\u00e5 f\u00f6rpackningen.<\/li>\n<li>Sk\u00e4r broccolin i buketter och \u00e5nga eller koka den l\u00e4tt.<\/li>\n<li>F\u00f6rdela lax, quinoa och broccoli i matl\u00e5dor. Ringla \u00f6ver lite olivolja och pressa mer citronsaft \u00f6ver broccolin.<\/li>\n<\/ol>\n<h2>Vegetarisk b\u00f6ngryta med s\u00f6tpotatis och spenat<\/h2>\n<p>En v\u00e4rmande b\u00f6ngryta \u00e4r perfekt f\u00f6r kalla dagar p\u00e5 kontoret. Denna vegetariska variant \u00e4r rik p\u00e5 <a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">protein<\/a> och fibrer.<\/p>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 s\u00f6tpotatis<\/li>\n<li>1 burk svarta b\u00f6nor (400 g)<\/li>\n<li>1 burk krossade tomater (400 g)<\/li>\n<li>1 l\u00f6k<\/li>\n<li>2 vitl\u00f6ksklyftor<\/li>\n<li>1 tsk spiskummin<\/li>\n<li>1 tsk paprikapulver<\/li>\n<li>En n\u00e4ve f\u00e4rsk spenat<\/li>\n<li>Salt och peppar<\/li>\n<li>Olivolja f\u00f6r stekning<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Skala och t\u00e4rna s\u00f6tpotatisen. Hacka l\u00f6k och vitl\u00f6k.<\/li>\n<li>Hetta upp olivolja i en stor kastrull och stek l\u00f6k och vitl\u00f6k tills de \u00e4r mjuka.<\/li>\n<li>Tills\u00e4tt spiskummin och paprikapulver och stek i ytterligare en minut.<\/li>\n<li>Tills\u00e4tt s\u00f6tpotatis, svarta b\u00f6nor och krossade tomater. L\u00e5t sjuda p\u00e5 medelv\u00e4rme tills s\u00f6tpotatisen \u00e4r mjuk, cirka 20 minuter.<\/li>\n<li>R\u00f6r ner spenaten och l\u00e5t den sjunka ihop. Smaka av med salt och peppar.<\/li>\n<li>F\u00f6rdela grytan i matl\u00e5dor.<\/li>\n<\/ol>\n<h2>Grekisk sallad med grillad kyckling<\/h2>\n<p>En klassisk grekisk sallad med grillad kyckling \u00e4r b\u00e5de frisk och m\u00e4ttande, perfekt f\u00f6r en l\u00e4tt men n\u00e4ringsrik lunch.<\/p>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>2 kycklingfil\u00e9er<\/li>\n<li>1 gurka<\/li>\n<li>2 tomater<\/li>\n<li>1 r\u00f6d l\u00f6k<\/li>\n<li>1 r\u00f6d paprika<\/li>\n<li>100 g fetaost<\/li>\n<li>En n\u00e4ve kalamataoliver<\/li>\n<li>1 msk olivolja<\/li>\n<li>Saften fr\u00e5n en halv citron<\/li>\n<li>Oregano, salt och peppar<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Krydda kycklingfil\u00e9erna med salt, peppar och oregano. Grilla eller stek tills de \u00e4r genomstekta. L\u00e5t svalna och sk\u00e4r i skivor.<\/li>\n<li>Sk\u00e4r gurka, tomater, r\u00f6dl\u00f6k och paprika i bitar.<\/li>\n<li>Blanda gr\u00f6nsakerna i en stor sk\u00e5l. Tills\u00e4tt oliver och smulad fetaost.<\/li>\n<li>H\u00e4ll \u00f6ver olivolja och citronsaft. Smaka av med salt och peppar.<\/li>\n<li>L\u00e4gg kycklingskivorna ovanp\u00e5 salladen och f\u00f6rdela i matl\u00e5dor.<\/li>\n<\/ol>\n<h2>Avslutande tankar<\/h2>\n<p>Att \u00e4ta h\u00e4lsosamma luncher p\u00e5 kontoret beh\u00f6ver inte vara sv\u00e5rt eller tidskr\u00e4vande. Med lite planering och n\u00e5gra enkla recept kan du f\u00f6rbereda n\u00e4ringsrika och l\u00e4ckra m\u00e5ltider som h\u00e5ller dig energifylld hela dagen. Prova dessa fem lunchid\u00e9er och uppt\u00e4ck hur l\u00e4tt det kan vara att \u00e4ta bra \u00e4ven p\u00e5 jobbet.<\/p>","protected":false},"excerpt":{"rendered":"<p>Att \u00e4ta en h\u00e4lsosam lunch p\u00e5 kontoret kan vara en utmaning, s\u00e4rskilt n\u00e4r tiden \u00e4r knapp och frestelserna fr\u00e5n snabbmat och s\u00f6tsaker finns runt varje h\u00f6rn. Men med lite planering och kreativitet kan du enkelt f\u00f6rbereda n\u00e4ringsrika och l\u00e4ckra m\u00e5ltider<\/p>","protected":false},"author":1,"featured_media":3600,"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":[55,58,21],"tags":[],"class_list":["post-1786","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-allmant","category-lunch","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 h\u00e4lsosamma lunchid\u00e9er f\u00f6r kontoret - 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-halsosamma-lunchideer-for-kontoret\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fem h\u00e4lsosamma lunchid\u00e9er f\u00f6r kontoret - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Att \u00e4ta en h\u00e4lsosam lunch p\u00e5 kontoret kan vara en utmaning, s\u00e4rskilt n\u00e4r tiden \u00e4r knapp och frestelserna fr\u00e5n snabbmat och s\u00f6tsaker finns runt varje h\u00f6rn. 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