{"id":2040,"date":"2021-10-14T06:00:12","date_gmt":"2021-10-14T04:00:12","guid":{"rendered":"https:\/\/madebymary.se\/?p=2040"},"modified":"2024-08-28T12:09:20","modified_gmt":"2024-08-28T10:09:20","slug":"fem-enkla-och-halsosamma-lunchalternativ","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/fem-enkla-och-halsosamma-lunchalternativ\/","title":{"rendered":"Fem enkla och h\u00e4lsosamma lunchalternativ"},"content":{"rendered":"<p>Att hitta tid f\u00f6r att laga en h\u00e4lsosam lunch kan vara en utmaning, s\u00e4rskilt med en hektisk vardag. Men att \u00e4ta en n\u00e4ringsrik lunch beh\u00f6ver inte vara komplicerat. H\u00e4r delar jag med mig av fem enkla och h\u00e4lsosamma lunchalternativ som \u00e4r b\u00e5de l\u00e4tta att f\u00f6rbereda och packade med n\u00e4ring.<\/p>\n<h2>Quinoasallad med gr\u00f6nsaker och kyckling<\/h2>\n<p>Quinoa \u00e4r en fantastisk bas f\u00f6r sallader eftersom den \u00e4r rik p\u00e5 <a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">protein<\/a> och fiber. Denna sallad \u00e4r full av f\u00e4rgglada gr\u00f6nsaker och saftig kyckling, vilket g\u00f6r den b\u00e5de m\u00e4ttande och n\u00e4ringsrik.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 dl quinoa<\/li>\n<li>2 dl vatten<\/li>\n<li>1 kycklingbr\u00f6st, grillat och skivat<\/li>\n<li>1 r\u00f6d paprika, t\u00e4rnad<\/li>\n<li>1 gurka, t\u00e4rnad<\/li>\n<li>1 avokado, skivad<\/li>\n<li>1 handfull k\u00f6rsb\u00e4rstomater, halverade<\/li>\n<li>2 msk <a href=\"https:\/\/madebymary.se\/en\/olivolja-det-flytande-guldet-fran-medelhavet\/\">olivolja<\/a><\/li>\n<li>1 msk citronsaft<\/li>\n<li><a href=\"https:\/\/madebymary.se\/en\/salt-ar-livsviktigt-for-kroppen\/\">Salt<\/a> och peppar efter smak<\/li>\n<li>F\u00e4rsk persilja, hackad<\/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 den kokta quinoan med paprika, gurka, avokado och k\u00f6rsb\u00e4rstomater i en stor sk\u00e5l.<\/li>\n<li>Tills\u00e4tt grillad kyckling, olivolja, citronsaft, salt och peppar. Blanda v\u00e4l.<\/li>\n<li>Str\u00f6 \u00f6ver f\u00e4rsk persilja innan servering.<\/li>\n<\/ol>\n<h2>Lins- och gr\u00f6nsakssoppa<\/h2>\n<p>En v\u00e4rmande lins- och gr\u00f6nsakssoppa \u00e4r perfekt f\u00f6r kyliga dagar och \u00e4r full av protein och fibrer. Denna soppa \u00e4r l\u00e4tt att g\u00f6ra och kan f\u00f6rberedas i f\u00f6rv\u00e4g f\u00f6r en snabb lunch.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 dl r\u00f6da linser<\/li>\n<li>1 morot, t\u00e4rnad<\/li>\n<li>1 selleristj\u00e4lk, t\u00e4rnad<\/li>\n<li>1 gul l\u00f6k, hackad<\/li>\n<li>2 vitl\u00f6ksklyftor, hackade<\/li>\n<li>1 burk krossade tomater<\/li>\n<li>1 l gr\u00f6nsaksbuljong<\/li>\n<li>1 tsk torkad timjan<\/li>\n<li>Salt och peppar efter smak<\/li>\n<li>F\u00e4rsk spenat, en handfull<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>Sk\u00f6lj linserna noggrant under rinnande vatten.<\/li>\n<li>V\u00e4rm lite olja i en stor kastrull och fr\u00e4s l\u00f6k, vitl\u00f6k, morot och selleri tills de \u00e4r mjuka.<\/li>\n<li>Tills\u00e4tt krossade tomater, gr\u00f6nsaksbuljong, linser och timjan.<\/li>\n<li>L\u00e5t soppan sjuda i cirka 20-25 minuter tills linserna \u00e4r mjuka.<\/li>\n<li>Smaka av med salt och peppar och r\u00f6r ner f\u00e4rsk spenat innan servering.<\/li>\n<\/ol>\n<h2>Fylld s\u00f6tpotatis med hummus och gr\u00f6nsaker<\/h2>\n<p>Fyllda s\u00f6tpotatisar \u00e4r b\u00e5de m\u00e4ttande och n\u00e4ringsrika. De kan toppas med en m\u00e4ngd olika ingredienser f\u00f6r att skapa en balanserad och smakrik lunch.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>2 medelstora s\u00f6tpotatisar<\/li>\n<li>1 dl hummus<\/li>\n<li>1 avokado, skivad<\/li>\n<li>1\/2 r\u00f6dl\u00f6k, finhackad<\/li>\n<li>1 handfull k\u00f6rsb\u00e4rstomater, halverade<\/li>\n<li>F\u00e4rsk koriander, hackad<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>F\u00f6rv\u00e4rm ugnen till 200\u00b0C.<\/li>\n<li>Stick n\u00e5gra h\u00e5l i s\u00f6tpotatisarna med en gaffel och baka dem i ugnen i cirka 45-50 minuter tills de \u00e4r mjuka.<\/li>\n<li>L\u00e5t s\u00f6tpotatisarna svalna n\u00e5got och sk\u00e4r sedan ett snitt i dem.<\/li>\n<li>Fyll s\u00f6tpotatisarna med hummus, avokado, r\u00f6dl\u00f6k och k\u00f6rsb\u00e4rstomater.<\/li>\n<li>Str\u00f6 \u00f6ver f\u00e4rsk koriander, salt och peppar innan servering.<\/li>\n<\/ol>\n<h2>Tonfiskwrap med gr\u00f6nsaker<\/h2>\n<p>En tonfiskwrap \u00e4r ett snabbt och enkelt lunchalternativ som \u00e4r fullt av protein och gr\u00f6nsaker. Denna wrap \u00e4r perfekt att ta med sig till jobbet eller skolan.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 burk tonfisk i vatten, avrunnen<\/li>\n<li>1 msk grekisk yoghurt<\/li>\n<li>1 tsk dijonsenap<\/li>\n<li>1 selleristj\u00e4lk, finhackad<\/li>\n<li>1 liten morot, riven<\/li>\n<li>1\/2 r\u00f6d paprika, t\u00e4rnad<\/li>\n<li>1 handfull babyspenat<\/li>\n<li>1 fullkornstortilla<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>Blanda tonfisk, grekisk yoghurt, dijonsenap, selleri, morot och paprika i en sk\u00e5l. Smaka av med salt och peppar.<\/li>\n<li>L\u00e4gg tonfiskblandningen i mitten av tortillan och toppa med babyspenat.<\/li>\n<li>Rulla ihop tortillan till en wrap och sk\u00e4r den p\u00e5 mitten om du \u00f6nskar.<\/li>\n<\/ol>\n<h2>Quinoabowl med rostade gr\u00f6nsaker och tahinidressing<\/h2>\n<p>En quinoabowl med rostade gr\u00f6nsaker \u00e4r en n\u00e4ringsrik och smakrik lunch som \u00e4r l\u00e4tt att anpassa efter s\u00e4songens gr\u00f6nsaker. Tahinidressingen ger en h\u00e4rlig smak och kr\u00e4mighet.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 dl quinoa<\/li>\n<li>2 dl vatten<\/li>\n<li>1 zucchini, skivad<\/li>\n<li>1 r\u00f6d paprika, t\u00e4rnad<\/li>\n<li>1 morot, skivad<\/li>\n<li>1 msk olivolja<\/li>\n<li>Salt och peppar efter smak<\/li>\n<li>1 msk tahini<\/li>\n<li>1 msk citronsaft<\/li>\n<li>1 tsk honung eller l\u00f6nnsirap<\/li>\n<li>1 msk vatten (eller mer f\u00f6r att tunna ut <a href=\"https:\/\/madebymary.se\/en\/godaste-dressingen-till-sallad\/\">dressingen<\/a>)<\/li>\n<li>F\u00e4rsk persilja, hackad<\/li>\n<\/ul>\n<p><strong>Instruktioner:<\/strong><\/p>\n<ol>\n<li>F\u00f6rv\u00e4rm ugnen till 200\u00b0C.<\/li>\n<li>Koka quinoan enligt anvisningarna p\u00e5 f\u00f6rpackningen och l\u00e5t den svalna.<\/li>\n<li>L\u00e4gg zucchini, paprika och morot p\u00e5 en bakpl\u00e5t, ringla \u00f6ver olivolja och krydda med salt och peppar. Rosta gr\u00f6nsakerna i ugnen i cirka 20-25 minuter tills de \u00e4r mjuka och l\u00e4tt karamelliserade.<\/li>\n<li>Blanda tahini, citronsaft, honung och vatten i en sk\u00e5l f\u00f6r att g\u00f6ra dressingen.<\/li>\n<li>L\u00e4gg quinoan i en sk\u00e5l och toppa med de rostade gr\u00f6nsakerna. Ringla \u00f6ver tahinidressingen och str\u00f6 \u00f6ver f\u00e4rsk persilja innan servering.<\/li>\n<\/ol>\n<h2>Avslutande tankar<\/h2>\n<p>Att \u00e4ta en h\u00e4lsosam lunch beh\u00f6ver inte vara tidskr\u00e4vande eller komplicerat. Med dessa fem enkla och n\u00e4ringsrika lunchalternativ kan du njuta av god mat som h\u00e5ller dig m\u00e4tt och energifylld hela dagen. Jag hoppas att dessa recept inspirerar dig att prova n\u00e5got nytt och g\u00f6ra h\u00e4lsosamma val till en naturlig del av din vardag.<\/p>","protected":false},"excerpt":{"rendered":"<p>Att hitta tid f\u00f6r att laga en h\u00e4lsosam lunch kan vara en utmaning, s\u00e4rskilt med en hektisk vardag. Men att \u00e4ta en n\u00e4ringsrik lunch beh\u00f6ver inte vara komplicerat. H\u00e4r delar jag med mig av fem enkla och h\u00e4lsosamma lunchalternativ som<\/p>","protected":false},"author":1,"featured_media":3736,"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-2040","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 lunchalternativ - 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-lunchalternativ\/\" \/>\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 lunchalternativ - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Att hitta tid f\u00f6r att laga en h\u00e4lsosam lunch kan vara en utmaning, s\u00e4rskilt med en hektisk vardag. 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