{"id":1918,"date":"2022-11-14T06:00:27","date_gmt":"2022-11-14T05:00:27","guid":{"rendered":"https:\/\/madebymary.se\/?p=1918"},"modified":"2024-08-26T11:28:40","modified_gmt":"2024-08-26T09:28:40","slug":"fem-enkla-och-halsosamma-lunchrecept","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/fem-enkla-och-halsosamma-lunchrecept\/","title":{"rendered":"Fem enkla och h\u00e4lsosamma lunchrecept"},"content":{"rendered":"<p>Att \u00e4ta h\u00e4lsosamt beh\u00f6ver inte vara komplicerat eller tidskr\u00e4vande. H\u00e4r \u00e4r fem enkla och h\u00e4lsosamma lunchrecept som \u00e4r b\u00e5de n\u00e4ringsrika och l\u00e4tta att f\u00f6rbereda. Dessa r\u00e4tter \u00e4r perfekta f\u00f6r en snabb lunch hemma eller att ta med till jobbet.<\/p>\n<h2>Quinoasallad med gr\u00f6nsaker och fetaost<\/h2>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 dl quinoa<\/li>\n<li>2 dl vatten<\/li>\n<li>1 r\u00f6d paprika, t\u00e4rnad<\/li>\n<li>1 gurka, t\u00e4rnad<\/li>\n<li>1 r\u00f6dl\u00f6k, finhackad<\/li>\n<li>100 g fetaost, smulad<\/li>\n<li>1 avokado, t\u00e4rnad<\/li>\n<li>2 msk <a href=\"https:\/\/madebymary.se\/en\/olivolja-det-flytande-guldet-fran-medelhavet\/\">olivolja<\/a><\/li>\n<li>1 msk citronsaft<\/li>\n<li><a href=\"https:\/\/madebymary.se\/en\/salt-ar-livsviktigt-for-kroppen\/\">Salt<\/a> och peppar efter smak<\/li>\n<li>F\u00e4rsk persilja, hackad<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>Koka quinoan enligt anvisningarna p\u00e5 f\u00f6rpackningen och l\u00e5t den svalna.<\/li>\n<li>Blanda quinoa, paprika, gurka, r\u00f6dl\u00f6k, avokado och fetaost i en stor sk\u00e5l.<\/li>\n<li>Tills\u00e4tt olivolja och citronsaft. R\u00f6r om v\u00e4l.<\/li>\n<li>Smaka av med salt och peppar.<\/li>\n<li>Garnera med hackad persilja innan servering.<\/li>\n<\/ol>\n<h2>Gr\u00f6nk\u00e5lssallad med kyckling och avokado<\/h2>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>150 g gr\u00f6nk\u00e5l, hackad och masserad<\/li>\n<li>1 kycklingbr\u00f6st, grillat och skivat<\/li>\n<li>1 avokado, skivad<\/li>\n<li>1 \u00e4pple, tunt skivat<\/li>\n<li>2 msk solrosfr\u00f6n<\/li>\n<li>1 msk olivolja<\/li>\n<li>1 msk balsamvin\u00e4ger<\/li>\n<li>1 tsk honung<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>Massera den hackade gr\u00f6nk\u00e5len med en nypa salt tills den mjuknar.<\/li>\n<li>L\u00e4gg gr\u00f6nk\u00e5len i en stor sk\u00e5l och tills\u00e4tt kyckling, avokado, \u00e4pple och solrosfr\u00f6n.<\/li>\n<li>Blanda olivolja, balsamvin\u00e4ger och honung i en liten sk\u00e5l. Smaka av med salt och peppar.<\/li>\n<li>H\u00e4ll <a href=\"https:\/\/madebymary.se\/en\/godaste-dressingen-till-sallad\/\">dressingen<\/a> \u00f6ver salladen och r\u00f6r om v\u00e4l. Servera omedelbart.<\/li>\n<\/ol>\n<h2>Linsgryta med kokosmj\u00f6lk och spenat<\/h2>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 dl r\u00f6da linser<\/li>\n<li>1 burk kokosmj\u00f6lk (400 ml)<\/li>\n<li>1 l\u00f6k, finhackad<\/li>\n<li>2 vitl\u00f6ksklyftor, finhackade<\/li>\n<li>1 tsk malen gurkmeja<\/li>\n<li>1 tsk malen spiskummin<\/li>\n<li>1 tsk malen koriander<\/li>\n<li>150 g f\u00e4rsk spenat<\/li>\n<li>1 msk olivolja<\/li>\n<li>Salt och peppar efter smak<\/li>\n<li>F\u00e4rsk koriander, hackad<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>V\u00e4rm olivoljan i en stor kastrull \u00f6ver medelv\u00e4rme. Tills\u00e4tt l\u00f6k och vitl\u00f6k och fr\u00e4s tills de \u00e4r mjuka.<\/li>\n<li>L\u00e4gg till gurkmeja, spiskummin och malen koriander. Fr\u00e4s i ytterligare en minut.<\/li>\n<li>Tills\u00e4tt linser och kokosmj\u00f6lk. L\u00e5t sjuda i 20 minuter tills linserna \u00e4r mjuka.<\/li>\n<li>R\u00f6r ner spenaten och l\u00e5t sjuda i ytterligare 5 minuter.<\/li>\n<li>Smaka av med salt och peppar.<\/li>\n<li>Servera grytan varm, garnerad med hackad koriander.<\/li>\n<\/ol>\n<h2>Zucchinipasta med pesto och k\u00f6rsb\u00e4rstomater<\/h2>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>2 stora zucchinis<\/li>\n<li>1 dl k\u00f6rsb\u00e4rstomater, halverade<\/li>\n<li>1\/2 dl hemlagad eller f\u00e4rdigk\u00f6pt pesto<\/li>\n<li>2 msk pinjen\u00f6tter, rostade<\/li>\n<li>1 msk olivolja<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>Anv\u00e4nd en spiralizer eller en gr\u00f6nsaksskalare f\u00f6r att g\u00f6ra zucchinin till nudlar.<\/li>\n<li>V\u00e4rm olivoljan i en stor stekpanna \u00f6ver medelv\u00e4rme. Tills\u00e4tt zucchininudlarna och sautera i 2-3 minuter tills de \u00e4r mjuka.<\/li>\n<li>Tills\u00e4tt peston och r\u00f6r om tills nudlarna \u00e4r j\u00e4mnt t\u00e4ckta.<\/li>\n<li>L\u00e4gg till k\u00f6rsb\u00e4rstomaterna och r\u00f6r om f\u00f6rsiktigt.<\/li>\n<li>Toppa med rostade pinjen\u00f6tter och smaka av med salt och peppar. Servera genast.<\/li>\n<\/ol>\n<h2>Tofu-stirfry med broccoli och paprika<\/h2>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>200 g fast tofu, skuren i kuber<\/li>\n<li>1 broccoli, skuren i buketter<\/li>\n<li>1 r\u00f6d paprika, strimlad<\/li>\n<li>1 gul paprika, strimlad<\/li>\n<li>2 vitl\u00f6ksklyftor, finhackade<\/li>\n<li>2 msk sojas\u00e5s<\/li>\n<li>1 msk sesamolja<\/li>\n<li>1 msk risvin\u00e4ger<\/li>\n<li>1 tsk honung<\/li>\n<li>2 msk jordn\u00f6tsolja<\/li>\n<li>Sesamfr\u00f6n till garnering<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>V\u00e4rm jordn\u00f6tsoljan i en stor stekpanna eller wok \u00f6ver h\u00f6g v\u00e4rme. Tills\u00e4tt tofu och stek tills den \u00e4r gyllenbrun p\u00e5 alla sidor. Ta upp och l\u00e4gg \u00e5t sidan.<\/li>\n<li>I samma stekpanna, tills\u00e4tt vitl\u00f6k och stek i 1 minut.<\/li>\n<li>L\u00e4gg till broccoli och paprika. Stek i 5-7 minuter tills gr\u00f6nsakerna \u00e4r mjuka men fortfarande krispiga.<\/li>\n<li>Blanda sojas\u00e5s, sesamolja, risvin\u00e4ger och honung i en liten sk\u00e5l.<\/li>\n<li>L\u00e4gg tillbaka tofun i stekpannan och h\u00e4ll \u00f6ver s\u00e5sen. R\u00f6r om v\u00e4l och stek i ytterligare 2 minuter.<\/li>\n<li>Servera stirfryn varm, garnerad med sesamfr\u00f6n.<\/li>\n<\/ol>\n<p>Dessa fem enkla och h\u00e4lsosamma lunchrecept \u00e4r perfekta f\u00f6r att h\u00e5lla energin uppe under dagen och ge kroppen de n\u00e4rings\u00e4mnen den beh\u00f6ver. De \u00e4r snabba att f\u00f6rbereda och fulla av smak, vilket g\u00f6r dem till favoriter i mitt k\u00f6k. Prova dem och njut av en h\u00e4lsosam och god lunch!<\/p>","protected":false},"excerpt":{"rendered":"<p>Att \u00e4ta h\u00e4lsosamt beh\u00f6ver inte vara komplicerat eller tidskr\u00e4vande. H\u00e4r \u00e4r fem enkla och h\u00e4lsosamma lunchrecept som \u00e4r b\u00e5de n\u00e4ringsrika och l\u00e4tta att f\u00f6rbereda. Dessa r\u00e4tter \u00e4r perfekta f\u00f6r en snabb lunch hemma eller att ta med till jobbet. Quinoasallad<\/p>","protected":false},"author":1,"featured_media":3560,"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":[58,21],"tags":[],"class_list":["post-1918","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","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 enkla och h\u00e4lsosamma lunchrecept - 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-enkla-och-halsosamma-lunchrecept\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fem enkla och h\u00e4lsosamma lunchrecept - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Att \u00e4ta h\u00e4lsosamt beh\u00f6ver inte vara komplicerat eller tidskr\u00e4vande. 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