{"id":1962,"date":"2023-03-21T06:00:27","date_gmt":"2023-03-21T05:00:27","guid":{"rendered":"https:\/\/madebymary.se\/?p=1962"},"modified":"2024-08-25T18:19:39","modified_gmt":"2024-08-25T16:19:39","slug":"hur-jag-lagar-mat-med-broccoli","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/hur-jag-lagar-mat-med-broccoli\/","title":{"rendered":"Hur jag lagar mat med broccoli"},"content":{"rendered":"<p>Broccoli \u00e4r en m\u00e5ngsidig och n\u00e4ringsrik gr\u00f6nsak som jag \u00e4lskar att inkludera i mina m\u00e5ltider. Den \u00e4r inte bara god, utan ocks\u00e5 rik p\u00e5 <a href=\"https:\/\/madebymary.se\/en\/multivitamin-som-dagligt-komplement-till-en-varierad-kost\/\">vitaminer<\/a>, mineraler och antioxidanter. H\u00e4r delar jag med mig av mina favoritmetoder f\u00f6r att laga mat med broccoli, tillsammans med n\u00e5gra l\u00e4ckra recept.<\/p>\n<h2>F\u00f6rdelarna med broccoli<\/h2>\n<p>Innan vi dyker in i matlagningen, l\u00e5t oss prata om f\u00f6rdelarna med broccoli. Denna gr\u00f6nsak \u00e4r en fantastisk k\u00e4lla till <a href=\"https:\/\/madebymary.se\/en\/c-vitamin-ar-livsviktigt-for-kroppen\/\">vitamin C<\/a>, <a href=\"https:\/\/madebymary.se\/en\/vitamin-k-styr-viktiga-proteiner-i-kroppen\/\">vitamin K<\/a>, fibrer och <a href=\"https:\/\/madebymary.se\/en\/vitamin-b9-folat-och-folsyra-sa-hanger-allt-ihop\/\">folat<\/a>. Broccoli \u00e4r ocks\u00e5 k\u00e4nd f\u00f6r sina antiinflammatoriska egenskaper och f\u00f6rm\u00e5gan att st\u00f6dja hj\u00e4rth\u00e4lsa och matsm\u00e4ltning. Att inkludera broccoli i kosten \u00e4r ett enkelt s\u00e4tt att f\u00f6rb\u00e4ttra din h\u00e4lsa.<\/p>\n<h2>\u00c5ngkoka broccoli<\/h2>\n<p>En av de enklaste och h\u00e4lsosammaste s\u00e4tten att tillaga broccoli \u00e4r att \u00e5ngkoka den. Detta bevarar de flesta n\u00e4rings\u00e4mnena och ger en krispig, f\u00e4rsk smak.<\/p>\n<p><strong>S\u00e5 h\u00e4r g\u00f6r jag:<\/strong><\/p>\n<ol>\n<li>Sk\u00e4r broccolin i sm\u00e5 buketter.<\/li>\n<li>Koka upp vatten i en kastrull och placera en \u00e5nginsats \u00f6ver vattnet.<\/li>\n<li>L\u00e4gg broccolin i \u00e5nginsatsen och t\u00e4ck med lock.<\/li>\n<li>\u00c5ngkoka i 5-7 minuter, eller tills broccolin \u00e4r mjuk men fortfarande krispig.<\/li>\n<li>Krydda med lite <a href=\"https:\/\/madebymary.se\/en\/salt-ar-livsviktigt-for-kroppen\/\">salt<\/a>, peppar och en skv\u00e4tt <a href=\"https:\/\/madebymary.se\/en\/olivolja-det-flytande-guldet-fran-medelhavet\/\">olivolja<\/a> innan servering.<\/li>\n<\/ol>\n<h2>Rostad broccoli<\/h2>\n<p>Rostad broccoli \u00e4r en annan favorit i mitt k\u00f6k. Rostningen ger broccolin en h\u00e4rligt n\u00f6taktig smak och en krispig textur.<\/p>\n<p><strong>H\u00e4r \u00e4r mitt enkla recept:<\/strong><\/p>\n<ol>\n<li>V\u00e4rm ugnen till 200 grader Celsius.<\/li>\n<li>Sk\u00e4r broccolin i buketter och placera dem p\u00e5 en bakpl\u00e5t.<\/li>\n<li>Ringla \u00f6ver olivolja och krydda med salt, peppar och eventuellt lite vitl\u00f6kspulver.<\/li>\n<li>Rosta i ugnen i 20-25 minuter, tills broccolin \u00e4r gyllene och krispig.<\/li>\n<li>Servera som ett tillbeh\u00f6r eller blanda med pasta f\u00f6r en snabb och enkel m\u00e5ltid.<\/li>\n<\/ol>\n<h2>Broccolisoppa<\/h2>\n<p>Broccolisoppa \u00e4r en v\u00e4rmande och n\u00e4ringsrik r\u00e4tt som \u00e4r perfekt f\u00f6r kyliga dagar. Den \u00e4r enkel att g\u00f6ra och kan anpassas efter dina smakpreferenser.<\/p>\n<p><strong>H\u00e4r \u00e4r mitt recept p\u00e5 kr\u00e4mig broccolisoppa:<\/strong><\/p>\n<ol>\n<li>Sk\u00e4r en stor l\u00f6k och tv\u00e5 vitl\u00f6ksklyftor i sm\u00e5 bitar och fr\u00e4s dem i en stor kastrull med lite olivolja tills de \u00e4r mjuka.<\/li>\n<li>Tills\u00e4tt 500 gram broccoli (inklusive stj\u00e4lkar) och 1 liter gr\u00f6nsaksbuljong.<\/li>\n<li>L\u00e5t koka upp och sedan sjuda i 15-20 minuter, tills broccolin \u00e4r mjuk.<\/li>\n<li>Mixa soppan med en stavmixer tills den \u00e4r sl\u00e4t.<\/li>\n<li>Tills\u00e4tt 1 dl gr\u00e4dde eller kokosmj\u00f6lk f\u00f6r extra kr\u00e4mighet och smaka av med salt och peppar.<\/li>\n<li>Servera soppan varm, g\u00e4rna med en bit br\u00f6d vid sidan om.<\/li>\n<\/ol>\n<h2>Broccolipesto<\/h2>\n<p>Pesto beh\u00f6ver inte alltid g\u00f6ras p\u00e5 basilika. En broccolipesto \u00e4r ett fantastiskt alternativ som \u00e4r b\u00e5de h\u00e4lsosamt och smakrikt. Anv\u00e4nd den p\u00e5 pasta, som dip eller p\u00e5 sm\u00f6rg\u00e5sar.<\/p>\n<p><strong>S\u00e5 h\u00e4r g\u00f6r jag min broccolipesto:<\/strong><\/p>\n<ol>\n<li>Koka 200 gram broccoli i l\u00e4ttsaltat vatten i ca 5 minuter, tills den \u00e4r mjuk.<\/li>\n<li>Mixa den kokta broccolin med 1 dl riven parmesanost, 1 dl olivolja, 1 vitl\u00f6ksklyfta, 1 dl rostade solrosfr\u00f6n och saften fr\u00e5n en halv citron.<\/li>\n<li>Smaka av med salt och peppar.<\/li>\n<li>F\u00f6rvara peston i en luftt\u00e4t burk i kylsk\u00e5pet. Den h\u00e5ller sig fr\u00e4sch i upp till en vecka.<\/li>\n<\/ol>\n<h2>Wokad broccoli<\/h2>\n<p>Wokad broccoli \u00e4r ett snabbt och enkelt s\u00e4tt att inkludera denna gr\u00f6nsak i dina m\u00e5ltider. Den kan kombineras med andra gr\u00f6nsaker, k\u00f6tt eller tofu f\u00f6r en n\u00e4ringsrik m\u00e5ltid.<\/p>\n<p><strong>H\u00e4r \u00e4r mitt favoritrecept:<\/strong><\/p>\n<ol>\n<li>Sk\u00e4r broccolin i sm\u00e5 buketter och stj\u00e4lkarna i tunna skivor.<\/li>\n<li>Hetta upp lite olja i en wok eller stor stekpanna.<\/li>\n<li>Tills\u00e4tt broccolin och stek i 5-7 minuter tills den \u00e4r mjuk men fortfarande krispig.<\/li>\n<li>Tills\u00e4tt sojas\u00e5s, sesamolja och lite riven ingef\u00e4ra f\u00f6r smak.<\/li>\n<li>Servera med ris eller nudlar och eventuellt stekt tofu eller kyckling.<\/li>\n<\/ol>\n<h2>Broccoligrat\u00e4ng<\/h2>\n<p>En broccoligrat\u00e4ng \u00e4r en h\u00e4rligt kr\u00e4mig och ostig r\u00e4tt som \u00e4r perfekt som huvudr\u00e4tt eller tillbeh\u00f6r.<\/p>\n<p><strong>S\u00e5 h\u00e4r g\u00f6r jag min grat\u00e4ng:<\/strong><\/p>\n<ol>\n<li>F\u00f6rv\u00e4rm ugnen till 200 grader Celsius.<\/li>\n<li>Koka 500 gram broccoli i l\u00e4ttsaltat vatten i 3-4 minuter och l\u00e5t rinna av.<\/li>\n<li>L\u00e4gg broccolin i en smord ugnsform.<\/li>\n<li>Vispa ihop 2 dl gr\u00e4dde, 2 dl riven ost, 1 <a href=\"https:\/\/madebymary.se\/en\/hur-manga-kalorier-i-ett-agg\/\">\u00e4gg<\/a>, salt och peppar i en sk\u00e5l.<\/li>\n<li>H\u00e4ll blandningen \u00f6ver broccolin och str\u00f6 \u00f6ver lite extra riven ost.<\/li>\n<li>Gratinera i ugnen i 20-25 minuter tills grat\u00e4ngen \u00e4r gyllene och bubblig.<\/li>\n<\/ol>\n<p>Att laga mat med broccoli \u00e4r b\u00e5de enkelt och roligt. Med dessa recept och tips hoppas jag att du ocks\u00e5 kommer att njuta av att inkludera denna n\u00e4ringsrika gr\u00f6nsak i dina m\u00e5ltider.<\/p>\n<p><em>Lycka till i k\u00f6ket!<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>Broccoli \u00e4r en m\u00e5ngsidig och n\u00e4ringsrik gr\u00f6nsak som jag \u00e4lskar att inkludera i mina m\u00e5ltider. Den \u00e4r inte bara god, utan ocks\u00e5 rik p\u00e5 vitaminer, mineraler och antioxidanter. H\u00e4r delar jag med mig av mina favoritmetoder f\u00f6r att laga mat<\/p>","protected":false},"author":1,"featured_media":3514,"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-1962","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 broccoli - 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-broccoli\/\" \/>\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 broccoli - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Broccoli \u00e4r en m\u00e5ngsidig och n\u00e4ringsrik gr\u00f6nsak som jag \u00e4lskar att inkludera i mina m\u00e5ltider. 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