{"id":2002,"date":"2023-06-28T06:00:27","date_gmt":"2023-06-28T04:00:27","guid":{"rendered":"https:\/\/madebymary.se\/?p=2002"},"modified":"2024-08-25T16:09:28","modified_gmt":"2024-08-25T14:09:28","slug":"fem-enkla-och-halsosamma-luncher","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/fem-enkla-och-halsosamma-luncher\/","title":{"rendered":"Fem enkla och h\u00e4lsosamma luncher"},"content":{"rendered":"<p>Att \u00e4ta h\u00e4lsosamt beh\u00f6ver inte vara komplicerat eller tidskr\u00e4vande. H\u00e4r delar jag med mig av fem av mina favoritrecept p\u00e5 enkla och h\u00e4lsosamma luncher som \u00e4r snabba att tillaga och fyllda med n\u00e4rings\u00e4mnen. Dessa luncher \u00e4r perfekta f\u00f6r att h\u00e5lla energin uppe under dagen och passa in i en upptagen livsstil.<\/p>\n<h2>Quinoasallad med avokado och svartab\u00f6nor<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>2 dl kokt quinoa<\/li>\n<li>1 avokado, t\u00e4rnad<\/li>\n<li>1 dl svarta b\u00f6nor, sk\u00f6ljda och avrunna<\/li>\n<li>1\/2 r\u00f6d paprika, t\u00e4rnad<\/li>\n<li>1\/4 r\u00f6dl\u00f6k, finhackad<\/li>\n<li>Saften fr\u00e5n 1 lime<\/li>\n<li>1 msk <a href=\"https:\/\/madebymary.se\/en\/olivolja-det-flytande-guldet-fran-medelhavet\/\">olivolja<\/a><\/li>\n<li>F\u00e4rsk koriander, hackad<\/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><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, avokado, svarta b\u00f6nor, paprika och r\u00f6dl\u00f6k i en stor sk\u00e5l.<\/li>\n<li>Pressa \u00f6ver limejuice och ringla \u00f6ver olivolja.<\/li>\n<li>Tills\u00e4tt hackad koriander och smaka av med salt och peppar.<\/li>\n<li>Blanda v\u00e4l och servera.<\/li>\n<\/ol>\n<p>Denna quinoasallad \u00e4r full av <a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">protein<\/a>, fibrer och h\u00e4lsosamma fetter som h\u00e5ller dig m\u00e4tt och energisk under dagen.<\/p>\n<h2>Kycklingwrap med hummus och gr\u00f6nsaker<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 fullkornstortilla<\/li>\n<li>100 g grillad kycklingbr\u00f6st, skivad<\/li>\n<li>2 msk hummus<\/li>\n<li>1\/2 gurka, skivad<\/li>\n<li>1\/2 r\u00f6d paprika, skivad<\/li>\n<li>En handfull babyspenat<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Bred hummus p\u00e5 tortillan.<\/li>\n<li>L\u00e4gg p\u00e5 skivad kyckling, gurka, paprika och babyspenat.<\/li>\n<li>Krydda med salt och peppar.<\/li>\n<li>Rulla ihop tortillan och sk\u00e4r den i tv\u00e5 delar.<\/li>\n<\/ol>\n<p>Denna wrap \u00e4r b\u00e5de m\u00e4ttande och full av smak, med en bra balans av protein, fibrer och gr\u00f6nsaker.<\/p>\n<h2>Lins- och gr\u00f6nsakssoppa<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 dl r\u00f6da linser, sk\u00f6ljda<\/li>\n<li>1 morot, skivad<\/li>\n<li>1 selleristj\u00e4lk, skivad<\/li>\n<li>1\/2 l\u00f6k, hackad<\/li>\n<li>1 vitl\u00f6ksklyfta, hackad<\/li>\n<li>1 burk krossade tomater (400 g)<\/li>\n<li>1 liter gr\u00f6nsaksbuljong<\/li>\n<li>1 tsk spiskummin<\/li>\n<li>1 tsk paprikapulver<\/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>V\u00e4rm olivoljan i en stor gryta \u00f6ver medelh\u00f6g v\u00e4rme.<\/li>\n<li>Tills\u00e4tt l\u00f6k, vitl\u00f6k, morot och selleri. Fr\u00e4s tills gr\u00f6nsakerna \u00e4r mjuka.<\/li>\n<li>Tills\u00e4tt spiskummin och paprikapulver, och fr\u00e4s i ytterligare en minut.<\/li>\n<li>H\u00e4ll i krossade tomater, gr\u00f6nsaksbuljong och linser. Koka upp och l\u00e5t sjuda i 25-30 minuter, tills linserna \u00e4r mjuka.<\/li>\n<li>Smaka av med salt och peppar.<\/li>\n<\/ol>\n<p>Denna soppa \u00e4r v\u00e4rmande, m\u00e4ttande och rik p\u00e5 protein och fibrer, vilket g\u00f6r den till en perfekt lunch p\u00e5 kalla dagar.<\/p>\n<h2>Tonfisksallad med \u00e4gg och b\u00f6nor<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 burk tonfisk i vatten, avrunnen<\/li>\n<li>1 kokt <a href=\"https:\/\/madebymary.se\/en\/hur-manga-kalorier-i-ett-agg\/\">\u00e4gg<\/a>, skivat<\/li>\n<li>1 dl gr\u00f6na b\u00f6nor, f\u00f6rv\u00e4llda<\/li>\n<li>1\/2 r\u00f6d paprika, t\u00e4rnad<\/li>\n<li>1\/4 r\u00f6dl\u00f6k, skivad<\/li>\n<li>1 msk kapris<\/li>\n<li>1 msk olivolja<\/li>\n<li>Saften fr\u00e5n 1\/2 citron<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Blanda tonfisk, \u00e4gg, gr\u00f6na b\u00f6nor, paprika, r\u00f6dl\u00f6k och kapris i en stor sk\u00e5l.<\/li>\n<li>Vispa ihop citronjuice och olivolja i en liten sk\u00e5l och h\u00e4ll \u00f6ver salladen.<\/li>\n<li>Blanda v\u00e4l och smaka av med salt och peppar.<\/li>\n<\/ol>\n<p>Denna tonfisksallad \u00e4r b\u00e5de frisk och m\u00e4ttande, full av protein och nyttiga fetter som h\u00e5ller dig energisk hela eftermiddagen.<\/p>\n<h2>Zucchinipasta med tomat och basilika<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 stor zucchini, spiraliserad<\/li>\n<li>2 tomater, t\u00e4rnade<\/li>\n<li>1 vitl\u00f6ksklyfta, hackad<\/li>\n<li>1 msk olivolja<\/li>\n<li>En handfull f\u00e4rsk basilika, hackad<\/li>\n<li>2 msk riven parmesanost<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>V\u00e4rm olivoljan i en stor stekpanna \u00f6ver medelh\u00f6g v\u00e4rme.<\/li>\n<li>Tills\u00e4tt vitl\u00f6k och fr\u00e4s tills den \u00e4r doftande.<\/li>\n<li>L\u00e4gg till tomaterna och fr\u00e4s i n\u00e5gra minuter tills de b\u00f6rjar brytas ner.<\/li>\n<li>L\u00e4gg i zucchininudlarna och fr\u00e4s i ytterligare 2-3 minuter tills de \u00e4r mjuka.<\/li>\n<li>Ta bort fr\u00e5n v\u00e4rmen och r\u00f6r ner basilika och parmesanost.<\/li>\n<li>Smaka av med salt och peppar.<\/li>\n<\/ol>\n<p>Denna zucchinipasta \u00e4r l\u00e4tt, fr\u00e4sch och fylld med smak, perfekt f\u00f6r en h\u00e4lsosam och snabb lunch.<\/p>\n<h2>Avslutande tankar<\/h2>\n<p>Att \u00e4ta h\u00e4lsosamma luncher beh\u00f6ver inte vara tidskr\u00e4vande eller komplicerat. Med dessa fem recept kan du enkelt f\u00f6rbereda n\u00e4ringsrika och goda m\u00e5ltider som h\u00e5ller dig m\u00e4tt och energisk under dagen. Prova dessa r\u00e4tter och njut av f\u00f6rdelarna med en balanserad och h\u00e4lsosam kost!<\/p>","protected":false},"excerpt":{"rendered":"<p>Att \u00e4ta h\u00e4lsosamt beh\u00f6ver inte vara komplicerat eller tidskr\u00e4vande. H\u00e4r delar jag med mig av fem av mina favoritrecept p\u00e5 enkla och h\u00e4lsosamma luncher som \u00e4r snabba att tillaga och fyllda med n\u00e4rings\u00e4mnen. Dessa luncher \u00e4r perfekta f\u00f6r att h\u00e5lla<\/p>","protected":false},"author":1,"featured_media":3481,"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-2002","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 luncher - 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-luncher\/\" \/>\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 luncher - 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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