{"id":2008,"date":"2023-07-21T06:00:27","date_gmt":"2023-07-21T04:00:27","guid":{"rendered":"https:\/\/madebymary.se\/?p=2008"},"modified":"2024-08-25T15:37:34","modified_gmt":"2024-08-25T13:37:34","slug":"fem-basta-recept-for-en-vegansk-frukost","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/fem-basta-recept-for-en-vegansk-frukost\/","title":{"rendered":"Fem b\u00e4sta recept f\u00f6r en vegansk frukost"},"content":{"rendered":"<p>Att b\u00f6rja dagen med en n\u00e4ringsrik och v\u00e4lsmakande frukost \u00e4r avg\u00f6rande f\u00f6r att f\u00e5 energi och h\u00e5lla sig m\u00e4tt fram till lunchen. F\u00f6r dig som vill \u00e4ta veganskt finns det m\u00e5nga l\u00e4ckra och enkla alternativ. H\u00e4r delar jag med mig av fem av mina b\u00e4sta recept f\u00f6r en vegansk frukost som inte bara \u00e4r h\u00e4lsosamma utan ocks\u00e5 enkla att f\u00f6rbereda och fulla av smak.<\/p>\n<h2>Overnight oats med mandelmj\u00f6lk och bl\u00e5b\u00e4r<\/h2>\n<p><a href=\"https:\/\/madebymary.se\/en\/overnight-oats-frukosten-som-blev-en-global-trend\/\">Overnight oats<\/a> \u00e4r en perfekt frukost f\u00f6r stressiga morgnar eftersom de f\u00f6rbereds kv\u00e4llen innan. Detta recept med mandelmj\u00f6lk och bl\u00e5b\u00e4r \u00e4r b\u00e5de kr\u00e4migt och uppfriskande.<\/p>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 dl havregryn<\/li>\n<li>1 dl mandelmj\u00f6lk<\/li>\n<li>1\/2 dl v\u00e4xtbaserad yoghurt<\/li>\n<li>1 msk chiafr\u00f6n<\/li>\n<li>1 tsk l\u00f6nnsirap eller agavesirap<\/li>\n<li>1 dl bl\u00e5b\u00e4r<\/li>\n<li>En nypa kanel<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Blanda havregryn, mandelmj\u00f6lk, v\u00e4xtbaserad yoghurt, chiafr\u00f6n, l\u00f6nnsirap och kanel i en sk\u00e5l eller burk.<\/li>\n<li>Tills\u00e4tt bl\u00e5b\u00e4ren och r\u00f6r om.<\/li>\n<li>T\u00e4ck \u00f6ver och st\u00e4ll i kylsk\u00e5pet \u00f6ver natten.<\/li>\n<li>P\u00e5 morgonen, r\u00f6r om och toppa med extra bl\u00e5b\u00e4r eller n\u00f6tter om du vill.<\/li>\n<\/ol>\n<h2>Smoothiebowl med spenat och mango<\/h2>\n<p>En smoothiebowl \u00e4r inte bara vacker att titta p\u00e5 utan ocks\u00e5 full av n\u00e4rings\u00e4mnen som ger en energikick p\u00e5 morgonen. Den h\u00e4r versionen med spenat och mango \u00e4r fr\u00e4sch och l\u00e4tt att g\u00f6ra.<\/p>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 banan<\/li>\n<li>1 dl fryst mango<\/li>\n<li>1 dl f\u00e4rsk spenat<\/li>\n<li>1 dl havremj\u00f6lk<\/li>\n<li>1 msk mandelsm\u00f6r<\/li>\n<li>En n\u00e4ve granola<\/li>\n<li>Skivade frukter (t.ex. kiwi, jordgubbar) och chiafr\u00f6n till topping<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Mixa banan, fryst mango, spenat, havremj\u00f6lk och mandelsm\u00f6r i en blender tills det blir en sl\u00e4t konsistens.<\/li>\n<li>H\u00e4ll smoothien i en sk\u00e5l och toppa med granola, skivade frukter och chiafr\u00f6n.<\/li>\n<li>Servera genast och njut!<\/li>\n<\/ol>\n<h2>Avokadotoast med tomat och basilika<\/h2>\n<p>Avokadotoast \u00e4r en enkel men mycket smakrik frukost som g\u00e5r snabbt att f\u00f6rbereda. Denna variant med tomat och basilika \u00e4r en frisk och f\u00e4rgstark start p\u00e5 dagen.<\/p>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 skiva fullkornsbr\u00f6d<\/li>\n<li>1 avokado<\/li>\n<li>1 tomat<\/li>\n<li>En n\u00e4ve f\u00e4rsk basilika<\/li>\n<li>1 tsk <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<\/li>\n<li>Chiliflakes (valfritt)<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Rosta br\u00f6dskivan tills den \u00e4r gyllenbrun.<\/li>\n<li>Mosa avokadon och bred ut p\u00e5 br\u00f6det.<\/li>\n<li>Skiva tomaten och l\u00e4gg ovanp\u00e5 avokadon.<\/li>\n<li>Ringla \u00f6ver olivolja, krydda med salt, peppar och chiliflakes.<\/li>\n<li>Garnera med f\u00e4rsk basilika och servera genast.<\/li>\n<\/ol>\n<h2>Chiafr\u00f6-pudding med kokos och hallon<\/h2>\n<p>Chiafr\u00f6-pudding \u00e4r ett utm\u00e4rkt veganskt alternativ som \u00e4r rikt p\u00e5 <a href=\"https:\/\/madebymary.se\/en\/hur-mycket-omega-3-per-dag\/\">omega-3<\/a> och fibrer. Kombinerat med kokosmj\u00f6lk och hallon blir det en h\u00e4rligt kr\u00e4mig och syrlig frukost.<\/p>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>3 msk chiafr\u00f6n<\/li>\n<li>2 dl kokosmj\u00f6lk<\/li>\n<li>1 tsk vaniljextrakt<\/li>\n<li>1 msk l\u00f6nnsirap eller agavesirap<\/li>\n<li>1 dl f\u00e4rska eller frysta hallon<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Blanda chiafr\u00f6n, kokosmj\u00f6lk, vaniljextrakt och l\u00f6nnsirap i en sk\u00e5l.<\/li>\n<li>R\u00f6r om v\u00e4l och l\u00e5t st\u00e5 i 10 minuter. R\u00f6r om igen f\u00f6r att undvika klumpar.<\/li>\n<li>T\u00e4ck \u00f6ver och st\u00e4ll i kylsk\u00e5pet \u00f6ver natten.<\/li>\n<li>P\u00e5 morgonen, toppa puddingen med hallon innan servering.<\/li>\n<\/ol>\n<h2>Tofu scramble med gr\u00f6nsaker<\/h2>\n<p>Tofu scramble \u00e4r ett fantastiskt veganskt alternativ till \u00e4ggr\u00f6ra. Det \u00e4r rikt p\u00e5 <a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">protein<\/a> och kan anpassas med olika gr\u00f6nsaker efter smak.<\/p>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>200 g fast tofu<\/li>\n<li>1 msk olivolja<\/li>\n<li>1 liten l\u00f6k, finhackad<\/li>\n<li>1 vitl\u00f6ksklyfta, hackad<\/li>\n<li>1 r\u00f6d paprika, t\u00e4rnad<\/li>\n<li>1 dl babyspenat<\/li>\n<li>1 tsk gurkmeja<\/li>\n<li>Salt och peppar<\/li>\n<li>F\u00e4rsk persilja till garnering<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Smula tofun med h\u00e4nderna eller med en gaffel tills den liknar konsistensen av \u00e4ggr\u00f6ra.<\/li>\n<li>Hetta upp olivoljan i en stekpanna och stek l\u00f6k och vitl\u00f6k tills de \u00e4r mjuka.<\/li>\n<li>Tills\u00e4tt paprika och stek i n\u00e5gra minuter tills den b\u00f6rjar mjukna.<\/li>\n<li>L\u00e4gg i tofun och krydda med gurkmeja, salt och peppar. Stek i cirka 5 minuter, r\u00f6r om d\u00e5 och d\u00e5.<\/li>\n<li>Tills\u00e4tt babyspenaten och stek tills den \u00e4r mjuk.<\/li>\n<li>Garnera med f\u00e4rsk persilja och servera genast.<\/li>\n<\/ol>\n<h2>Avslutande tankar<\/h2>\n<p>Dessa fem veganska frukostrecept \u00e4r enkla att g\u00f6ra, n\u00e4ringsrika och fulla av smak. Oavsett om du har gott om tid p\u00e5 morgonen eller beh\u00f6ver n\u00e5got snabbt och enkelt, finns det n\u00e5got f\u00f6r alla. Prova dessa recept och uppt\u00e4ck hur h\u00e4rligt det kan vara att b\u00f6rja dagen med en vegansk frukost som ger b\u00e5de energi och njutning!<\/p>","protected":false},"excerpt":{"rendered":"<p>Att b\u00f6rja dagen med en n\u00e4ringsrik och v\u00e4lsmakande frukost \u00e4r avg\u00f6rande f\u00f6r att f\u00e5 energi och h\u00e5lla sig m\u00e4tt fram till lunchen. F\u00f6r dig som vill \u00e4ta veganskt finns det m\u00e5nga l\u00e4ckra och enkla alternativ. H\u00e4r delar jag med mig<\/p>","protected":false},"author":1,"featured_media":3473,"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":[16,21,29],"tags":[],"class_list":["post-2008","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-frukost","category-recept","category-vegetariskt","","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 b\u00e4sta recept f\u00f6r en vegansk frukost - 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-basta-recept-for-en-vegansk-frukost\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fem b\u00e4sta recept f\u00f6r en vegansk frukost - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Att b\u00f6rja dagen med en n\u00e4ringsrik och v\u00e4lsmakande frukost \u00e4r avg\u00f6rande f\u00f6r att f\u00e5 energi och h\u00e5lla sig m\u00e4tt fram till lunchen. 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