{"id":1978,"date":"2023-05-14T06:00:27","date_gmt":"2023-05-14T04:00:27","guid":{"rendered":"https:\/\/madebymary.se\/?p=1978"},"modified":"2024-08-25T16:59:30","modified_gmt":"2024-08-25T14:59:30","slug":"fem-enkla-och-halsosamma-frukostalternativ","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/fem-enkla-och-halsosamma-frukostalternativ\/","title":{"rendered":"Fem enkla och h\u00e4lsosamma frukostalternativ"},"content":{"rendered":"<p>En god frukost \u00e4r avg\u00f6rande f\u00f6r att ge dig energi och n\u00e4ring f\u00f6r att starta dagen p\u00e5 b\u00e4sta s\u00e4tt. Det finns m\u00e5nga enkla och h\u00e4lsosamma frukostalternativ som \u00e4r b\u00e5de m\u00e4ttande och n\u00e4ringsrika. H\u00e4r delar jag med mig av fem av mina favoriter som inte bara \u00e4r l\u00e4tta att g\u00f6ra, utan ocks\u00e5 hj\u00e4lper till att h\u00e5lla dig p\u00e5 r\u00e4tt sp\u00e5r med dina h\u00e4lsom\u00e5l.<\/p>\n<h2>Havregrynsgr\u00f6t med frukt och n\u00f6tter<\/h2>\n<p>Havregrynsgr\u00f6t \u00e4r en klassisk frukost som \u00e4r b\u00e5de m\u00e4ttande och n\u00e4ringsrik. Den \u00e4r rik p\u00e5 fibrer och kan anpassas med olika toppings f\u00f6r att passa din smak.<\/p>\n<p><strong>Ingredienser<\/strong>:<\/p>\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>1\/2 skivad banan eller en n\u00e4ve b\u00e4r<\/li>\n<li>1 msk hackade n\u00f6tter (t.ex. mandlar eller valn\u00f6tter)<\/li>\n<li>En nypa kanel eller en skv\u00e4tt honung (valfritt)<\/li>\n<\/ul>\n<p><strong>Tillagning<\/strong>:<\/p>\n<ol>\n<li>Koka upp havregryn och vatten\/mj\u00f6lk med en nypa salt.<\/li>\n<li>L\u00e5t sjuda p\u00e5 medelv\u00e4rme tills gr\u00f6ten \u00e4r klar (ca 5 minuter).<\/li>\n<li>Tills\u00e4tt skivad banan eller b\u00e4r och toppa med hackade n\u00f6tter och en nypa kanel eller honung.<\/li>\n<\/ol>\n<p>Havregrynsgr\u00f6t ger en bra start p\u00e5 dagen med l\u00e5ngsam energi fr\u00e5n kolhydrater och nyttiga fetter fr\u00e5n n\u00f6tterna.<\/p>\n<h2>Smoothiebowl med spenat och b\u00e4r<\/h2>\n<p>En smoothiebowl \u00e4r ett fr\u00e4scht och l\u00e4ckert s\u00e4tt att f\u00e5 i sig massor av n\u00e4rings\u00e4mnen p\u00e5 morgonen.<\/p>\n<p><strong>Ingredienser<\/strong>:<\/p>\n<ul>\n<li>1 banan<\/li>\n<li>1 dl frysta b\u00e4r (bl\u00e5b\u00e4r, hallon eller jordgubbar)<\/li>\n<li>1 dl 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, chiafr\u00f6n, kokosflingor<\/li>\n<\/ul>\n<p><strong>Tillagning<\/strong>:<\/p>\n<ol>\n<li>Mixa banan, b\u00e4r, spenat, yoghurt och mandelmj\u00f6lk tills du f\u00e5r en sl\u00e4t och kr\u00e4mig konsistens.<\/li>\n<li>H\u00e4ll smoothien i en sk\u00e5l och toppa med granola, chiafr\u00f6n och kokosflingor.<\/li>\n<\/ol>\n<p>Denna smoothiebowl \u00e4r packad med <a href=\"https:\/\/madebymary.se\/en\/multivitamin-som-dagligt-komplement-till-en-varierad-kost\/\">vitaminer<\/a>, mineraler och antioxidanter som hj\u00e4lper dig att b\u00f6rja dagen p\u00e5 ett uppfriskande s\u00e4tt.<\/p>\n<h2>Avokadotoast med \u00e4gg<\/h2>\n<p>Avokadotoast \u00e4r en trendig frukost som \u00e4r b\u00e5de n\u00e4ringsrik och m\u00e4ttande. Tills\u00e4tt ett <a href=\"https:\/\/madebymary.se\/en\/hur-manga-kalorier-i-ett-agg\/\">\u00e4gg<\/a> f\u00f6r extra <a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">protein<\/a> och du har en perfekt start p\u00e5 dagen.<\/p>\n<p><strong>Ingredienser<\/strong>:<\/p>\n<ul>\n<li>1 skiva fullkornsbr\u00f6d<\/li>\n<li>1\/2 avokado<\/li>\n<li>1 \u00e4gg (kokt, pocherat eller stekt)<\/li>\n<li>Salt och peppar<\/li>\n<li>Chiliflakes och citronsaft (valfritt)<\/li>\n<\/ul>\n<p><strong>Tillagning<\/strong>:<\/p>\n<ol>\n<li>Rosta br\u00f6dskivan.<\/li>\n<li>Mosa avokadon och bred den p\u00e5 br\u00f6det. Krydda med salt, peppar och eventuellt chiliflakes och citronsaft.<\/li>\n<li>L\u00e4gg det kokta, pocherade eller stekta \u00e4gget ovanp\u00e5 avokadotoasten.<\/li>\n<\/ol>\n<p>Denna frukost \u00e4r rik p\u00e5 h\u00e4lsosamma fetter, protein och fibrer som h\u00e5ller dig m\u00e4tt och n\u00f6jd l\u00e4ngre.<\/p>\n<h2>Chiapudding med mandelmj\u00f6lk och b\u00e4r<\/h2>\n<p>Chiapudding \u00e4r ett perfekt frukostalternativ som kan f\u00f6rberedas kv\u00e4llen innan, vilket g\u00f6r morgonen smidig och stressfri.<\/p>\n<p><strong>Ingredienser<\/strong>:<\/p>\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>1 dl blandade b\u00e4r (f\u00e4rska eller frysta)<\/li>\n<li>En skv\u00e4tt honung eller l\u00f6nnsirap (valfritt)<\/li>\n<\/ul>\n<p><strong>Tillagning<\/strong>:<\/p>\n<ol>\n<li>Blanda chiafr\u00f6n, mandelmj\u00f6lk och vaniljextrakt i en sk\u00e5l. R\u00f6r om v\u00e4l.<\/li>\n<li>L\u00e5t st\u00e5 i kylsk\u00e5pet \u00f6ver natten eller minst 4 timmar tills det tjocknar.<\/li>\n<li>Toppa chiapuddingen med b\u00e4r och en skv\u00e4tt honung eller l\u00f6nnsirap innan servering.<\/li>\n<\/ol>\n<p>Chiafr\u00f6n \u00e4r en fantastisk 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 h\u00e4lsosam och m\u00e4ttande.<\/p>\n<h2>Grekisk yoghurt med n\u00f6tter och honung<\/h2>\n<p>Grekisk yoghurt \u00e4r kr\u00e4mig och <a href=\"https:\/\/madebymary.se\/en\/proteinrika-livsmedel-som-bygger-muskler-och-haller-dig-matt-langre\/\">proteinrik<\/a>, och n\u00e4r den kombineras med n\u00f6tter och honung blir det en enkel och god frukost.<\/p>\n<p><strong>Ingredienser<\/strong>:<\/p>\n<ul>\n<li>1 dl grekisk yoghurt (l\u00e4tt)<\/li>\n<li>1 msk hackade valn\u00f6tter eller mandlar<\/li>\n<li>1 tsk honung<\/li>\n<li>1\/2 dl f\u00e4rska b\u00e4r (valfritt)<\/li>\n<\/ul>\n<p><strong>Tillagning<\/strong>:<\/p>\n<ol>\n<li>L\u00e4gg yoghurten i en sk\u00e5l.<\/li>\n<li>Tills\u00e4tt hackade n\u00f6tter och ringla \u00f6ver honungen.<\/li>\n<li>Toppa med f\u00e4rska b\u00e4r om du \u00f6nskar.<\/li>\n<\/ol>\n<p>Denna frukost \u00e4r enkel att f\u00f6rbereda och ger en bra balans av protein, h\u00e4lsosamma fetter och kolhydrater f\u00f6r att h\u00e5lla dig energifylld hela morgonen.<\/p>\n<h2>Avslutande tankar<\/h2>\n<p>Att b\u00f6rja dagen med en h\u00e4lsosam frukost beh\u00f6ver inte vara komplicerat. Dessa fem frukostalternativ \u00e4r enkla att tillaga och packade med n\u00e4rings\u00e4mnen som hj\u00e4lper dig att h\u00e5lla dig m\u00e4tt och energifylld. Oavsett om du f\u00f6redrar en snabb smoothie, en klassisk havregrynsgr\u00f6t eller en m\u00e4ttande avokadotoast, finns det n\u00e5got f\u00f6r alla. Prova dessa recept och uppt\u00e4ck hur god och h\u00e4lsosam frukost kan vara!<\/p>","protected":false},"excerpt":{"rendered":"<p>En god frukost \u00e4r avg\u00f6rande f\u00f6r att ge dig energi och n\u00e4ring f\u00f6r att starta dagen p\u00e5 b\u00e4sta s\u00e4tt. Det finns m\u00e5nga enkla och h\u00e4lsosamma frukostalternativ som \u00e4r b\u00e5de m\u00e4ttande och n\u00e4ringsrika. H\u00e4r delar jag med mig av fem av<\/p>","protected":false},"author":1,"featured_media":3497,"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":[16,21],"tags":[],"class_list":["post-1978","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-frukost","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 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-enkla-och-halsosamma-frukostalternativ\/\" \/>\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 frukostalternativ - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"En god frukost \u00e4r avg\u00f6rande f\u00f6r att ge dig energi och n\u00e4ring f\u00f6r att starta dagen p\u00e5 b\u00e4sta s\u00e4tt. 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