{"id":1814,"date":"2021-05-18T06:00:28","date_gmt":"2021-05-18T04:00:28","guid":{"rendered":"https:\/\/madebymary.se\/?p=1814"},"modified":"2024-08-29T14:53:39","modified_gmt":"2024-08-29T12:53:39","slug":"fem-halsosamma-och-mattande-frukostalternativ","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/fem-halsosamma-och-mattande-frukostalternativ\/","title":{"rendered":"Fem h\u00e4lsosamma och m\u00e4ttande frukostalternativ"},"content":{"rendered":"<p>Frukosten \u00e4r dagens viktigaste m\u00e5ltid och kan s\u00e4tta tonen f\u00f6r resten av dagen. Att v\u00e4lja h\u00e4lsosamma och m\u00e4ttande alternativ p\u00e5 morgonen hj\u00e4lper mig att h\u00e5lla energiniv\u00e5erna stabila och undvika frestelser senare under dagen. H\u00e4r delar jag med mig av fem av mina favoritfrukostar som \u00e4r b\u00e5de n\u00e4ringsrika och m\u00e4ttande.<\/p>\n<h2>Havregrynsgr\u00f6t med frukt och n\u00f6tter<\/h2>\n<p>Havregrynsgr\u00f6t \u00e4r en klassiker som jag aldrig tr\u00f6ttnar p\u00e5. Det \u00e4r enkelt att g\u00f6ra och g\u00e5r att variera i det o\u00e4ndliga.<\/p>\n<ol>\n<li><strong>Ingredienser<\/strong>:\n<ul>\n<li>1 dl havregryn<\/li>\n<li>2 dl vatten eller mj\u00f6lk (eller v\u00e4xtbaserat alternativ)<\/li>\n<li>En nypa <a href=\"https:\/\/madebymary.se\/en\/salt-ar-livsviktigt-for-kroppen\/\">salt<\/a><\/li>\n<li>Frukt (t.ex. banan, \u00e4pple, b\u00e4r)<\/li>\n<li>N\u00f6tter och fr\u00f6n (t.ex. mandlar, valn\u00f6tter, chiafr\u00f6n)<\/li>\n<\/ul>\n<\/li>\n<li><strong>Tillagning<\/strong>:\n<ul>\n<li>Koka upp havregryn och vatten\/mj\u00f6lk tillsammans med en nypa salt.<\/li>\n<li>N\u00e4r gr\u00f6ten \u00e4r klar, toppa med skivad frukt, n\u00f6tter och fr\u00f6n.<\/li>\n<li>F\u00f6r extra smak kan du tills\u00e4tta en nypa kanel eller en sked honung.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>Havregrynsgr\u00f6t \u00e4r rik p\u00e5 fibrer och h\u00e5ller mig m\u00e4tt l\u00e4nge. N\u00f6tter och fr\u00f6n bidrar med h\u00e4lsosamma fetter och <a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">protein<\/a>.<\/p>\n<h2>Smoothiebowl med b\u00e4r och spenat<\/h2>\n<p>En smoothiebowl \u00e4r ett fr\u00e4scht och l\u00e4ckert s\u00e4tt att starta dagen. Den \u00e4r fylld med <a href=\"https:\/\/madebymary.se\/en\/multivitamin-som-dagligt-komplement-till-en-varierad-kost\/\">vitaminer<\/a> och mineraler.<\/p>\n<ol>\n<li><strong>Ingredienser<\/strong>:\n<ul>\n<li>1 banan<\/li>\n<li>1 dl frysta b\u00e4r (t.ex. bl\u00e5b\u00e4r, hallon)<\/li>\n<li>En n\u00e4ve f\u00e4rsk spenat<\/li>\n<li>1 dl grekisk yoghurt eller v\u00e4xtbaserat alternativ<\/li>\n<li>1 dl mandelmj\u00f6lk (eller annan v\u00e4xtbaserad mj\u00f6lk)<\/li>\n<li>Toppings: granola, kokosflingor, f\u00e4rsk frukt<\/li>\n<\/ul>\n<\/li>\n<li><strong>Tillagning<\/strong>:\n<ul>\n<li>Mixa banan, b\u00e4r, spenat, yoghurt och mandelmj\u00f6lk tills du f\u00e5r en tjock och kr\u00e4mig konsistens.<\/li>\n<li>H\u00e4ll smoothien i en sk\u00e5l och toppa med granola, kokosflingor och f\u00e4rsk frukt.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>Denna smoothiebowl \u00e4r packad med antioxidanter och ger en uppfriskande start p\u00e5 dagen.<\/p>\n<h2>\u00c4gg och avokadotoast<\/h2>\n<p><a href=\"https:\/\/madebymary.se\/en\/hur-manga-kalorier-i-ett-agg\/\">\u00c4gg<\/a> och avokadotoast \u00e4r en <a href=\"https:\/\/madebymary.se\/en\/proteinrika-livsmedel-som-bygger-muskler-och-haller-dig-matt-langre\/\">proteinrik<\/a> frukost som h\u00e5ller mig m\u00e4tt och n\u00f6jd fram till lunch.<\/p>\n<ol>\n<li><strong>Ingredienser<\/strong>:\n<ul>\n<li>1 skiva fullkornsbr\u00f6d<\/li>\n<li>1 avokado<\/li>\n<li>1 \u00e4gg<\/li>\n<li>En nypa salt och peppar<\/li>\n<li>Eventuellt lite citronjuice och chiliflakes<\/li>\n<\/ul>\n<\/li>\n<li><strong>Tillagning<\/strong>:\n<ul>\n<li>Rosta br\u00f6dskivan.<\/li>\n<li>Mosa avokadon och bred p\u00e5 br\u00f6det. Tills\u00e4tt salt, peppar och eventuellt lite citronjuice och chiliflakes.<\/li>\n<li>Stek, koka eller pochera \u00e4gget och l\u00e4gg det ovanp\u00e5 avokadotoasten.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>Denna frukost \u00e4r full av h\u00e4lsosamma fetter, protein och fibrer, vilket g\u00f6r den b\u00e5de n\u00e4ringsrik och m\u00e4ttande.<\/p>\n<h2>Chiapudding med b\u00e4r och n\u00f6tter<\/h2>\n<p>Chiapudding \u00e4r en fantastisk frukost som kan f\u00f6rberedas kv\u00e4llen innan, perfekt f\u00f6r stressiga morgnar.<\/p>\n<ol>\n<li><strong>Ingredienser<\/strong>:\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>B\u00e4r (t.ex. hallon, bl\u00e5b\u00e4r)<\/li>\n<li>N\u00f6tter (t.ex. mandlar, valn\u00f6tter)<\/li>\n<\/ul>\n<\/li>\n<li><strong>Tillagning<\/strong>:\n<ul>\n<li>Blanda chiafr\u00f6n, mandelmj\u00f6lk och vaniljextrakt i en sk\u00e5l. L\u00e5t st\u00e5 i kylsk\u00e5pet \u00f6ver natten.<\/li>\n<li>P\u00e5 morgonen, toppa chiapuddingen med b\u00e4r och n\u00f6tter.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>Chiafr\u00f6n \u00e4r en utm\u00e4rkt k\u00e4lla till <a href=\"https:\/\/madebymary.se\/en\/hur-mycket-omega-3-per-dag\/\">omega-3<\/a> fettsyror, fibrer och protein, vilket g\u00f6r denna pudding b\u00e5de n\u00e4ringsrik och m\u00e4ttande.<\/p>\n<h2>Fullkornsgr\u00f6t med \u00e4pple och kanel<\/h2>\n<p>En variant av havregrynsgr\u00f6t \u00e4r fullkornsgr\u00f6t, som ger extra fibrer och n\u00e4ring.<\/p>\n<ol>\n<li><strong>Ingredienser<\/strong>:\n<ul>\n<li>1 dl fullkornsflingor (t.ex. r\u00e5gflingor, korngryn)<\/li>\n<li>2 dl vatten eller mj\u00f6lk (eller v\u00e4xtbaserat alternativ)<\/li>\n<li>1 \u00e4pple<\/li>\n<li>1 tsk kanel<\/li>\n<li>En nypa salt<\/li>\n<li>En sked honung eller l\u00f6nnsirap<\/li>\n<\/ul>\n<\/li>\n<li><strong>Tillagning<\/strong>:\n<ul>\n<li>Koka upp fullkornsflingorna med vatten\/mj\u00f6lk och en nypa salt.<\/li>\n<li>Riv \u00e4pplet och tills\u00e4tt i gr\u00f6ten tillsammans med kanel. L\u00e5t koka tills gr\u00f6ten \u00e4r mjuk.<\/li>\n<li>Toppa med en sked honung eller l\u00f6nnsirap f\u00f6r extra s\u00f6tma.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>Fullkornsgr\u00f6t \u00e4r m\u00e4ttande och rik p\u00e5 fibrer, vilket hj\u00e4lper till att h\u00e5lla blodsockerniv\u00e5erna stabila.<\/p>\n<h2>Avslutande tankar<\/h2>\n<p>Dessa fem frukostalternativ \u00e4r inte bara h\u00e4lsosamma och m\u00e4ttande, utan ocks\u00e5 l\u00e4tta att variera efter smak och tillg\u00e5ng p\u00e5 ingredienser. Genom att v\u00e4lja n\u00e4ringsrika frukostar kan jag starta dagen p\u00e5 b\u00e4sta s\u00e4tt och h\u00e5lla energiniv\u00e5erna uppe fram till lunch. Jag hoppas att dessa recept kan inspirera dig till att prova nya, h\u00e4lsosamma frukostvanor!<\/p>","protected":false},"excerpt":{"rendered":"<p>Frukosten \u00e4r dagens viktigaste m\u00e5ltid och kan s\u00e4tta tonen f\u00f6r resten av dagen. Att v\u00e4lja h\u00e4lsosamma och m\u00e4ttande alternativ p\u00e5 morgonen hj\u00e4lper mig att h\u00e5lla energiniv\u00e5erna stabila och undvika frestelser senare under dagen. H\u00e4r delar jag med mig av fem<\/p>","protected":false},"author":1,"featured_media":3809,"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],"tags":[],"class_list":["post-1814","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-frukost","","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 och m\u00e4ttande frukostalternativ - 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-och-mattande-frukostalternativ\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fem h\u00e4lsosamma och m\u00e4ttande frukostalternativ - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Frukosten \u00e4r dagens viktigaste m\u00e5ltid och kan s\u00e4tta tonen f\u00f6r resten av dagen. 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