{"id":1932,"date":"2022-12-21T06:00:27","date_gmt":"2022-12-21T05:00:27","guid":{"rendered":"https:\/\/madebymary.se\/?p=1932"},"modified":"2024-08-26T09:53:23","modified_gmt":"2024-08-26T07:53:23","slug":"hur-jag-lagar-mat-med-spenat","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/hur-jag-lagar-mat-med-spenat\/","title":{"rendered":"Hur jag lagar mat med spenat"},"content":{"rendered":"<p>Spenat \u00e4r en m\u00e5ngsidig och n\u00e4ringsrik gr\u00f6nsak som kan anv\u00e4ndas i en m\u00e4ngd olika r\u00e4tter. Den \u00e4r rik p\u00e5 <a href=\"https:\/\/madebymary.se\/en\/multivitamin-som-dagligt-komplement-till-en-varierad-kost\/\">vitaminer<\/a>, mineraler och antioxidanter, vilket g\u00f6r den till ett utm\u00e4rkt tillskott i kosten. H\u00e4r delar jag med mig av mina favoritmetoder f\u00f6r att laga mat med spenat, fr\u00e5n sallader till varma r\u00e4tter, och n\u00e5gra av mina b\u00e4sta recept.<\/p>\n<h2>N\u00e4ringsf\u00f6rdelar med spenat<\/h2>\n<h3>Full av n\u00e4rings\u00e4mnen<\/h3>\n<p>Spenat \u00e4r en utm\u00e4rkt k\u00e4lla till <a href=\"https:\/\/madebymary.se\/en\/vitamin-a-ar-avgorande-for-synen-immunforsvaret-huden-och-kroppens-celler\/\">vitamin A<\/a>, C, K och <a href=\"https:\/\/madebymary.se\/en\/vitamin-b9-folat-och-folsyra-sa-hanger-allt-ihop\/\">folat<\/a>, samt mineraler som <a href=\"https:\/\/madebymary.se\/en\/jarn-den-livsviktiga-metallen\/\">j\u00e4rn<\/a>, kalcium och <a href=\"https:\/\/madebymary.se\/en\/vad-ar-magnesium-bra-for\/\">magnesium<\/a>. Dessa n\u00e4rings\u00e4mnen \u00e4r viktiga f\u00f6r att st\u00f6dja immunf\u00f6rsvaret, hudh\u00e4lsan, benstyrkan och blodbildningen.<\/p>\n<h3>Antioxidanter<\/h3>\n<p>Spenat inneh\u00e5ller antioxidanter som lutein och zeaxantin, vilka \u00e4r bra f\u00f6r \u00f6gonh\u00e4lsan. Dessutom kan antioxidanter hj\u00e4lpa till att skydda kroppen mot skador fr\u00e5n fria radikaler och minska inflammation.<\/p>\n<h3>Kalorisn\u00e5l och fiberrik<\/h3>\n<p>Spenat \u00e4r l\u00e5g i <a href=\"https:\/\/madebymary.se\/en\/vad-ar-kalorier\/\">kalorier<\/a> men rik p\u00e5 kostfiber, vilket kan hj\u00e4lpa till att fr\u00e4mja m\u00e4ttnadsk\u00e4nsla och st\u00f6dja en h\u00e4lsosam matsm\u00e4ltning.<\/p>\n<h2>Hur jag anv\u00e4nder spenat i matlagning<\/h2>\n<h3>F\u00e4rsk spenat i sallader<\/h3>\n<p>F\u00e4rsk spenat \u00e4r perfekt f\u00f6r sallader. Den milda smaken och mjuka konsistensen g\u00f6r den till en utm\u00e4rkt bas f\u00f6r en m\u00e4ngd olika sallader. Kombinera spenaten med andra f\u00e4rska gr\u00f6nsaker, frukt, n\u00f6tter och ost f\u00f6r en n\u00e4ringsrik och smakrik sallad.<\/p>\n<h2>Recept: Spenat- och jordgubbssallad<\/h2>\n<ul>\n<li>4 dl f\u00e4rsk spenat<\/li>\n<li>2 dl f\u00e4rska jordgubbar, skivade<\/li>\n<li>1\/2 r\u00f6dl\u00f6k, tunt skivad<\/li>\n<li>50 g fetaost, smulad<\/li>\n<li>2 msk rostade pumpafr\u00f6n<\/li>\n<li>2 msk balsamvin\u00e4ger<\/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 efter smak<\/li>\n<\/ul>\n<p>Blanda spenat, jordgubbar, r\u00f6dl\u00f6k och fetaost i en sk\u00e5l. Str\u00f6 \u00f6ver pumpafr\u00f6n. Vispa ihop balsamvin\u00e4ger, olivolja, salt och peppar och h\u00e4ll \u00f6ver salladen. R\u00f6r om f\u00f6rsiktigt och servera genast.<\/p>\n<h2>Spenat i smoothies<\/h2>\n<p>Att tills\u00e4tta spenat i smoothies \u00e4r ett enkelt s\u00e4tt att \u00f6ka n\u00e4ringsv\u00e4rdet utan att p\u00e5verka smaken n\u00e4mnv\u00e4rt. Spenat blandas v\u00e4l med frukt och andra gr\u00f6nsaker, vilket g\u00f6r den till ett perfekt tillskott till dina morgonsmoothies.<\/p>\n<h3>Recept: Gr\u00f6n smoothie med spenat och banan<\/h3>\n<ul>\n<li>2 dl f\u00e4rsk spenat<\/li>\n<li>1 banan<\/li>\n<li>1\/2 \u00e4pple, skuret i bitar<\/li>\n<li>1 dl mandelmj\u00f6lk eller annan v\u00e4xtbaserad mj\u00f6lk<\/li>\n<li>1 msk chiafr\u00f6n<\/li>\n<li>1 tsk honung (valfritt)<\/li>\n<\/ul>\n<p>Mixa alla ingredienser tills smoothien \u00e4r sl\u00e4t. H\u00e4ll upp i ett glas och njut av en n\u00e4ringsrik start p\u00e5 dagen.<\/p>\n<h2>Varm spenat i varmr\u00e4tter<\/h2>\n<p>Spenat \u00e4r ocks\u00e5 utm\u00e4rkt i varma r\u00e4tter som soppor, grytor och pastar\u00e4tter. Den tillagas snabbt och beh\u00e5ller sin n\u00e4ringsprofil \u00e4ven n\u00e4r den v\u00e4rms upp.<\/p>\n<h3>Recept: Kr\u00e4mig spenatpasta<\/h3>\n<ul>\n<li>200 g pasta (valfri sort)<\/li>\n<li>2 msk olivolja<\/li>\n<li>2 vitl\u00f6ksklyftor, finhackade<\/li>\n<li>4 dl f\u00e4rsk spenat<\/li>\n<li>1 dl gr\u00e4dde eller v\u00e4xtbaserad gr\u00e4dde<\/li>\n<li>1 dl riven parmesanost (eller vegansk parmesan)<\/li>\n<li>Saft fr\u00e5n 1\/2 citron<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p>Koka pastan enligt anvisningarna p\u00e5 f\u00f6rpackningen. Hetta upp olivoljan i en stor stekpanna och fr\u00e4s vitl\u00f6ken tills den \u00e4r mjuk. Tills\u00e4tt spenaten och fr\u00e4s tills den har vissnat. R\u00f6r ner gr\u00e4dden och l\u00e5t sjuda i n\u00e5gra minuter. Tills\u00e4tt parmesanost och citronsaft, och r\u00f6r om tills s\u00e5sen \u00e4r j\u00e4mn. Smaka av med salt och peppar. Blanda pastan med s\u00e5sen och servera genast.<\/p>\n<h2>Spenat i bakverk<\/h2>\n<p>Spenat kan ocks\u00e5 anv\u00e4ndas i bakverk f\u00f6r att ge dem en n\u00e4ringsboost. Prova att tills\u00e4tta spenat i muffins, br\u00f6d eller pannkakor f\u00f6r att g\u00f6ra dem mer n\u00e4ringsrika och f\u00e4rgglada.<\/p>\n<h3>Recept: Spenatmuffins med fetaost<\/h3>\n<ul>\n<li>2 dl f\u00e4rsk spenat, finhackad<\/li>\n<li>2 dl vetemj\u00f6l<\/li>\n<li>1 tsk bakpulver<\/li>\n<li>1\/2 tsk salt<\/li>\n<li>1 dl mj\u00f6lk<\/li>\n<li>1 <a href=\"https:\/\/madebymary.se\/en\/hur-manga-kalorier-i-ett-agg\/\">\u00e4gg<\/a><\/li>\n<li>50 g sm\u00e4lt sm\u00f6r<\/li>\n<li>100 g fetaost, smulad<\/li>\n<\/ul>\n<p>F\u00f6rv\u00e4rm ugnen till 180 grader Celsius. Blanda mj\u00f6l, bakpulver och salt i en sk\u00e5l. Vispa ihop mj\u00f6lk, \u00e4gg och sm\u00e4lt sm\u00f6r i en annan sk\u00e5l. Tills\u00e4tt de v\u00e5ta ingredienserna till de torra och blanda v\u00e4l. V\u00e4nd f\u00f6rsiktigt ner spenat och fetaost. F\u00f6rdela smeten i muffinsformar och gr\u00e4dda i ugnen i 20-25 minuter tills muffinsen \u00e4r gyllenbruna och genomgr\u00e4ddade.<\/p>\n<h2>Tips f\u00f6r att laga mat med spenat<\/h2>\n<h3>Kombinera med andra smaker<\/h3>\n<p>Spenat fungerar bra med en m\u00e4ngd olika smaker, fr\u00e5n vitl\u00f6k och citron till n\u00f6tter och ost. Var inte r\u00e4dd f\u00f6r att experimentera och kombinera spenat med dina favoritingredienser.<\/p>\n<h3>Tillaga f\u00f6rsiktigt<\/h3>\n<p>F\u00f6r att bevara spenatens n\u00e4rings\u00e4mnen och smak \u00e4r det b\u00e4st att tillaga den snabbt. L\u00e4gg till spenat mot slutet av tillagningen f\u00f6r att undvika \u00f6verkokning.<\/p>\n<h3>F\u00f6rvara r\u00e4tt<\/h3>\n<p>F\u00f6rvara f\u00e4rsk spenat i kylsk\u00e5pet i en plastp\u00e5se eller beh\u00e5llare med n\u00e5gra luftventiler. Anv\u00e4nd spenaten inom n\u00e5gra dagar f\u00f6r b\u00e4sta smak och n\u00e4ring.<\/p>\n<h2>Avslutande tankar<\/h2>\n<p>Spenat \u00e4r en m\u00e5ngsidig och n\u00e4ringsrik gr\u00f6nsak som kan anv\u00e4ndas i en m\u00e4ngd olika r\u00e4tter. Genom att inkludera spenat i din kost kan du njuta av dess h\u00e4lsof\u00f6rdelar och ge dina m\u00e5ltider en extra smakboost. Prova n\u00e5gra av mina favoritrecept och uppt\u00e4ck hur enkelt och gott det \u00e4r att laga mat med spenat!<\/p>","protected":false},"excerpt":{"rendered":"<p>Spenat \u00e4r en m\u00e5ngsidig och n\u00e4ringsrik gr\u00f6nsak som kan anv\u00e4ndas i en m\u00e4ngd olika r\u00e4tter. Den \u00e4r rik p\u00e5 vitaminer, mineraler och antioxidanter, vilket g\u00f6r den till ett utm\u00e4rkt tillskott i kosten. H\u00e4r delar jag med mig av mina favoritmetoder<\/p>","protected":false},"author":1,"featured_media":3549,"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-1932","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>Hur jag lagar mat med spenat - 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\/hur-jag-lagar-mat-med-spenat\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hur jag lagar mat med spenat - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Spenat \u00e4r en m\u00e5ngsidig och n\u00e4ringsrik gr\u00f6nsak som kan anv\u00e4ndas i en m\u00e4ngd olika r\u00e4tter. 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