{"id":1846,"date":"2022-07-28T06:00:27","date_gmt":"2022-07-28T04:00:27","guid":{"rendered":"https:\/\/madebymary.se\/?p=1846"},"modified":"2024-08-26T14:25:19","modified_gmt":"2024-08-26T12:25:19","slug":"recept-pa-mattande-och-halsosamma-wraps","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/recept-pa-mattande-och-halsosamma-wraps\/","title":{"rendered":"Recept p\u00e5 m\u00e4ttande och h\u00e4lsosamma wraps"},"content":{"rendered":"<p>Wraps \u00e4r den perfekta l\u00f6sningen n\u00e4r du vill ha en snabb, m\u00e4ttande och h\u00e4lsosam m\u00e5ltid. De \u00e4r enkla att g\u00f6ra, l\u00e4tta att ta med och kan varieras i o\u00e4ndlighet. I detta blogginl\u00e4gg delar jag med mig av n\u00e5gra av mina favoritrecept p\u00e5 m\u00e4ttande och h\u00e4lsosamma wraps som passar perfekt f\u00f6r lunch, middag eller som ett mellanm\u00e5l p\u00e5 spr\u00e5ng.<\/p>\n<h2>Kycklingwrap med avokado och gr\u00f6nsaker<\/h2>\n<p>Denna wrap \u00e4r full av <a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">protein<\/a> fr\u00e5n kycklingen och h\u00e4lsosamma fetter fr\u00e5n avokadon. Tillsammans med krispiga gr\u00f6nsaker blir det en perfekt balans mellan n\u00e4rings\u00e4mnen och smak.<\/p>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>2 stora fullkornstortillas<\/li>\n<li>2 kycklingfil\u00e9er<\/li>\n<li>1 avokado<\/li>\n<li>1 r\u00f6d paprika<\/li>\n<li>1 morot<\/li>\n<li>En n\u00e4ve babyspenat<\/li>\n<li>2 msk grekisk yoghurt<\/li>\n<li>1 msk <a href=\"https:\/\/madebymary.se\/en\/olivolja-det-flytande-guldet-fran-medelhavet\/\">olivolja<\/a><\/li>\n<li><a href=\"https:\/\/madebymary.se\/en\/salt-ar-livsviktigt-for-kroppen\/\">Salt<\/a> och peppar<\/li>\n<li>Saften fr\u00e5n en halv citron<\/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 i tunna skivor.<\/li>\n<li>Mosa avokadon och blanda med citronsaft, salt och peppar.<\/li>\n<li>Sk\u00e4r paprikan i tunna strimlor och riv moroten grovt.<\/li>\n<li>Bred ut ett lager grekisk yoghurt p\u00e5 varje tortilla. F\u00f6rdela kycklingskivor, avokadomos, paprika, morot och babyspenat j\u00e4mnt \u00f6ver tortillan.<\/li>\n<li>Rulla ihop tortillan t\u00e4tt och sk\u00e4r p\u00e5 mitten. Servera direkt eller packa in i folie f\u00f6r senare.<\/li>\n<\/ol>\n<h2>Vegetarisk wrap med hummus och rostade gr\u00f6nsaker<\/h2>\n<p>Denna vegetariska wrap \u00e4r full av smak och n\u00e4ring, med kr\u00e4mig hummus och rostade gr\u00f6nsaker som stj\u00e4rnorna i showen.<\/p>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>2 stora fullkornstortillas<\/li>\n<li>1 zucchini<\/li>\n<li>1 r\u00f6d paprika<\/li>\n<li>1 r\u00f6dl\u00f6k<\/li>\n<li>1 burk kik\u00e4rtor (400 g)<\/li>\n<li>4 msk hummus<\/li>\n<li>En n\u00e4ve ruccola<\/li>\n<li>1 msk olivolja<\/li>\n<li>Salt och peppar<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>S\u00e4tt ugnen p\u00e5 200 grader.<\/li>\n<li>Sk\u00e4r zucchini, paprika och r\u00f6dl\u00f6k i bitar. L\u00e4gg p\u00e5 en bakpl\u00e5t och ringla \u00f6ver olivolja. Krydda med salt och peppar.<\/li>\n<li>Rosta gr\u00f6nsakerna i ugnen i cirka 20 minuter tills de \u00e4r mjuka och gyllenbruna. L\u00e5t svalna.<\/li>\n<li>Sk\u00f6lj kik\u00e4rtorna och l\u00e5t rinna av.<\/li>\n<li>Bred ut ett gener\u00f6st lager hummus p\u00e5 varje tortilla. F\u00f6rdela de rostade gr\u00f6nsakerna, kik\u00e4rtorna och ruccolan j\u00e4mnt \u00f6ver tortillan.<\/li>\n<li>Rulla ihop tortillan t\u00e4tt och sk\u00e4r p\u00e5 mitten. Servera direkt eller packa in i folie f\u00f6r senare.<\/li>\n<\/ol>\n<h2>Laxwrap med spenat och citronyoghurt<\/h2>\n<p>Denna wrap med lax \u00e4r b\u00e5de l\u00e4tt och m\u00e4ttande, perfekt f\u00f6r en h\u00e4lsosam lunch eller middag. Citronyoghurten ger en fr\u00e4sch smak som kompletterar laxen perfekt.<\/p>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>2 stora fullkornstortillas<\/li>\n<li>2 laxfil\u00e9er<\/li>\n<li>En n\u00e4ve babyspenat<\/li>\n<li>1 dl grekisk yoghurt<\/li>\n<li>Saften fr\u00e5n en halv citron<\/li>\n<li>Salt och peppar<\/li>\n<li>1 msk olivolja<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Krydda laxfil\u00e9erna med salt och peppar. Stek dem i olivolja tills de \u00e4r genomstekta. L\u00e5t svalna och sk\u00e4r i bitar.<\/li>\n<li>Blanda grekisk yoghurt med citronsaft, salt och peppar.<\/li>\n<li>Bred ut ett lager citronyoghurt p\u00e5 varje tortilla. F\u00f6rdela laxbitar och babyspenat j\u00e4mnt \u00f6ver tortillan.<\/li>\n<li>Rulla ihop tortillan t\u00e4tt och sk\u00e4r p\u00e5 mitten. Servera direkt eller packa in i folie f\u00f6r senare.<\/li>\n<\/ol>\n<h2>Kalkonwrap med \u00e4pple och valn\u00f6tter<\/h2>\n<p>En annorlunda men h\u00e4rligt fr\u00e4sch wrap med kalkon, krispigt \u00e4pple och knapriga valn\u00f6tter. Perfekt f\u00f6r en l\u00e4tt men m\u00e4ttande lunch.<\/p>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>2 stora fullkornstortillas<\/li>\n<li>200 g kalkonbr\u00f6st (tunna skivor)<\/li>\n<li>1 \u00e4pple<\/li>\n<li>1 selleristj\u00e4lk<\/li>\n<li>En n\u00e4ve babyspenat<\/li>\n<li>2 msk grekisk yoghurt<\/li>\n<li>1 msk grovkornig senap<\/li>\n<li>En handfull valn\u00f6tter, grovt hackade<\/li>\n<li>Salt och peppar<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Skiva \u00e4pplet och sellerin tunt.<\/li>\n<li>Blanda grekisk yoghurt med senap, salt och peppar.<\/li>\n<li>Bred ut ett lager yoghurtblandning p\u00e5 varje tortilla. F\u00f6rdela kalkonskivor, \u00e4pple, selleri, valn\u00f6tter och babyspenat j\u00e4mnt \u00f6ver tortillan.<\/li>\n<li>Rulla ihop tortillan t\u00e4tt och sk\u00e4r p\u00e5 mitten. Servera direkt eller packa in i folie f\u00f6r senare.<\/li>\n<\/ol>\n<h2>B\u00f6nwrap med guacamole och tomatsalsa<\/h2>\n<p>En vegetarisk wrap fylld med <a href=\"https:\/\/madebymary.se\/en\/proteinrika-livsmedel-som-bygger-muskler-och-haller-dig-matt-langre\/\">proteinrika<\/a> b\u00f6nor, kr\u00e4mig guacamole och frisk tomatsalsa. En perfekt m\u00e5ltid f\u00f6r de dagar du vill ha n\u00e5got l\u00e4tt men \u00e4nd\u00e5 m\u00e4ttande.<\/p>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>2 stora fullkornstortillas<\/li>\n<li>1 burk svarta b\u00f6nor (400 g)<\/li>\n<li>2 avokador<\/li>\n<li>1 lime<\/li>\n<li>1 tomat<\/li>\n<li>1\/2 r\u00f6dl\u00f6k<\/li>\n<li>En n\u00e4ve koriander<\/li>\n<li>Salt och peppar<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Sk\u00f6lj b\u00f6norna och l\u00e5t rinna av.<\/li>\n<li>Mosa avokadorna och blanda med saften fr\u00e5n en lime, salt och peppar.<\/li>\n<li>T\u00e4rna tomaten och finhacka r\u00f6dl\u00f6ken och koriandern. Blanda ihop till en salsa och smaka av med salt och peppar.<\/li>\n<li>Bred ut ett lager guacamole p\u00e5 varje tortilla. F\u00f6rdela b\u00f6nor och tomatsalsa j\u00e4mnt \u00f6ver tortillan.<\/li>\n<li>Rulla ihop tortillan t\u00e4tt och sk\u00e4r p\u00e5 mitten. Servera direkt eller packa in i folie f\u00f6r senare.<\/li>\n<\/ol>\n<h2>Avslutande tankar<\/h2>\n<p>Wraps \u00e4r en fantastisk l\u00f6sning f\u00f6r h\u00e4lsosamma, m\u00e4ttande och enkla m\u00e5ltider som kan tas med \u00f6verallt. Genom att anv\u00e4nda n\u00e4ringsrika ingredienser och lite kreativitet kan du skapa wraps som inte bara smakar fantastiskt utan ocks\u00e5 ger din kropp den energi den beh\u00f6ver. Prova dessa recept och uppt\u00e4ck hur l\u00e4tt det kan vara att \u00e4ta gott och h\u00e4lsosamt, oavsett var du befinner dig.<\/p>","protected":false},"excerpt":{"rendered":"<p>Wraps \u00e4r den perfekta l\u00f6sningen n\u00e4r du vill ha en snabb, m\u00e4ttande och h\u00e4lsosam m\u00e5ltid. De \u00e4r enkla att g\u00f6ra, l\u00e4tta att ta med och kan varieras i o\u00e4ndlighet. I detta blogginl\u00e4gg delar jag med mig av n\u00e5gra av mina<\/p>","protected":false},"author":1,"featured_media":3595,"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":[21],"tags":[],"class_list":["post-1846","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","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 wraps - 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-wraps\/\" \/>\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 wraps - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Wraps \u00e4r den perfekta l\u00f6sningen n\u00e4r du vill ha en snabb, m\u00e4ttande och h\u00e4lsosam m\u00e5ltid. 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