{"id":2086,"date":"2021-12-21T06:00:12","date_gmt":"2021-12-21T05:00:12","guid":{"rendered":"https:\/\/madebymary.se\/?p=2086"},"modified":"2024-08-28T10:21:08","modified_gmt":"2024-08-28T08:21:08","slug":"fem-basta-frukostar-for-en-halsosam-start-pa-dagen","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/fem-basta-frukostar-for-en-halsosam-start-pa-dagen\/","title":{"rendered":"Fem b\u00e4sta frukostar f\u00f6r en h\u00e4lsosam start p\u00e5 dagen"},"content":{"rendered":"<p>Att b\u00f6rja dagen med en n\u00e4ringsrik och balanserad frukost \u00e4r avg\u00f6rande f\u00f6r att h\u00e5lla energiniv\u00e5erna uppe och f\u00f6rb\u00e4ttra koncentrationen. H\u00e4r delar jag med mig av mina fem b\u00e4sta frukostar som inte bara \u00e4r h\u00e4lsosamma, utan ocks\u00e5 enkla att g\u00f6ra och l\u00e4ckra att \u00e4ta.<\/p>\n<h2>Havregrynsgr\u00f6t med b\u00e4r och n\u00f6tter<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 dl havregryn<\/li>\n<li>2,5 dl vatten eller mj\u00f6lk<\/li>\n<li>En nypa <a href=\"https:\/\/madebymary.se\/en\/salt-ar-livsviktigt-for-kroppen\/\">salt<\/a><\/li>\n<li>1 dl f\u00e4rska eller frysta b\u00e4r (bl\u00e5b\u00e4r, hallon, jordgubbar)<\/li>\n<li>1 msk hackade n\u00f6tter (mandlar, valn\u00f6tter, hasseln\u00f6tter)<\/li>\n<li>1 tsk honung eller l\u00f6nnsirap (valfritt)<\/li>\n<li>En nypa kanel<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Koka upp havregryn med vatten eller mj\u00f6lk och en nypa salt i en kastrull.<\/li>\n<li>L\u00e5t gr\u00f6ten sjuda p\u00e5 l\u00e5g v\u00e4rme i cirka 5 minuter, r\u00f6r om d\u00e5 och d\u00e5 tills den tjocknar.<\/li>\n<li>H\u00e4ll upp gr\u00f6ten i en sk\u00e5l och toppa med b\u00e4r, hackade n\u00f6tter, en skv\u00e4tt honung eller l\u00f6nnsirap och en nypa kanel.<\/li>\n<li>Servera genast och njut av en v\u00e4rmande och n\u00e4ringsrik frukost.<\/li>\n<\/ol>\n<h2>Smoothie med spenat och banan<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 banan<\/li>\n<li>1 dl f\u00e4rsk spenat<\/li>\n<li>1 dl frysta b\u00e4r (bl\u00e5b\u00e4r, hallon)<\/li>\n<li>2 dl mandelmj\u00f6lk eller annan v\u00e4xtbaserad mj\u00f6lk<\/li>\n<li>1 msk chiafr\u00f6n<\/li>\n<li>1 tsk honung (valfritt)<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>L\u00e4gg banan, spenat, frysta b\u00e4r, mandelmj\u00f6lk, chiafr\u00f6n och honung i en mixer.<\/li>\n<li>Mixa tills smoothien \u00e4r helt sl\u00e4t.<\/li>\n<li>H\u00e4ll upp i ett glas och njut av en fr\u00e4sch och energigivande start p\u00e5 dagen.<\/li>\n<\/ol>\n<h2>Avokadotoast med \u00e4gg<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 skiva fullkornsbr\u00f6d<\/li>\n<li>1 avokado<\/li>\n<li>1 <a href=\"https:\/\/madebymary.se\/en\/hur-manga-kalorier-i-ett-agg\/\">\u00e4gg<\/a><\/li>\n<li>En nypa salt och peppar<\/li>\n<li>En nypa chiliflakes (valfritt)<\/li>\n<li>F\u00e4rsk citronjuice<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Rosta br\u00f6dskivan tills den \u00e4r gyllene och krispig.<\/li>\n<li>Mosa avokadon i en sk\u00e5l och tills\u00e4tt salt, peppar och en skv\u00e4tt citronjuice.<\/li>\n<li>Bred avokador\u00f6ran p\u00e5 den rostade br\u00f6dskivan.<\/li>\n<li>Stek, pochera eller koka \u00e4gget efter din preferens och l\u00e4gg det p\u00e5 avokadotoasten.<\/li>\n<li>Str\u00f6 \u00f6ver chiliflakes f\u00f6r lite extra hetta och servera genast.<\/li>\n<\/ol>\n<h2>Chia pudding med kokos och mango<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>2 msk chiafr\u00f6n<\/li>\n<li>2 dl kokosmj\u00f6lk<\/li>\n<li>1 tsk honung eller l\u00f6nnsirap<\/li>\n<li>1 dl t\u00e4rnad mango<\/li>\n<li>En nypa kokosflingor<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Blanda chiafr\u00f6n, kokosmj\u00f6lk och honung i en sk\u00e5l eller burk.<\/li>\n<li>L\u00e5t blandningen st\u00e5 i kylsk\u00e5pet \u00f6ver natten eller i minst 4 timmar tills den tjocknar till en pudding.<\/li>\n<li>Toppa chiapuddingen med t\u00e4rnad mango och kokosflingor innan servering.<\/li>\n<li>Njut av en kr\u00e4mig och exotisk frukost som \u00e4r full av n\u00e4ring.<\/li>\n<\/ol>\n<h2>Grekisk yoghurt med honung och n\u00f6tter<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>2 dl grekisk yoghurt<\/li>\n<li>1 msk honung<\/li>\n<li>1\/2 dl hackade n\u00f6tter (valn\u00f6tter, mandlar, pistagen\u00f6tter)<\/li>\n<li>1 tsk chiafr\u00f6n<\/li>\n<li>En nypa kanel<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>H\u00e4ll den grekiska yoghurten i en sk\u00e5l.<\/li>\n<li>Ringla \u00f6ver honungen och str\u00f6 \u00f6ver de hackade n\u00f6tterna och chiafr\u00f6na.<\/li>\n<li>Avsluta med en nypa kanel f\u00f6r extra smak.<\/li>\n<li>R\u00f6r om och njut av en <a href=\"https:\/\/madebymary.se\/en\/proteinrika-livsmedel-som-bygger-muskler-och-haller-dig-matt-langre\/\">proteinrik<\/a> och m\u00e4ttande frukost som ger en perfekt start p\u00e5 dagen.<\/li>\n<\/ol>\n<h2>Avslutande tankar<\/h2>\n<p>En h\u00e4lsosam frukost beh\u00f6ver inte vara komplicerad eller tidskr\u00e4vande. Med dessa fem recept \u2013 havregrynsgr\u00f6t med b\u00e4r och n\u00f6tter, smoothie med spenat och banan, avokadotoast med \u00e4gg, chia pudding med kokos och mango, samt grekisk yoghurt med honung och n\u00f6tter \u2013 kan du enkelt f\u00e5 en n\u00e4ringsrik och god start p\u00e5 dagen. Prova dem och uppt\u00e4ck hur mycket b\u00e4ttre du kan m\u00e5 med en balanserad och v\u00e4lsmakande frukost!<\/p>","protected":false},"excerpt":{"rendered":"<p>Att b\u00f6rja dagen med en n\u00e4ringsrik och balanserad frukost \u00e4r avg\u00f6rande f\u00f6r att h\u00e5lla energiniv\u00e5erna uppe och f\u00f6rb\u00e4ttra koncentrationen. H\u00e4r delar jag med mig av mina fem b\u00e4sta frukostar som inte bara \u00e4r h\u00e4lsosamma, utan ocks\u00e5 enkla att g\u00f6ra och<\/p>","protected":false},"author":1,"featured_media":3696,"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-2086","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 b\u00e4sta frukostar f\u00f6r en h\u00e4lsosam start p\u00e5 dagen - 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-frukostar-for-en-halsosam-start-pa-dagen\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fem b\u00e4sta frukostar f\u00f6r en h\u00e4lsosam start p\u00e5 dagen - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Att b\u00f6rja dagen med en n\u00e4ringsrik och balanserad frukost \u00e4r avg\u00f6rande f\u00f6r att h\u00e5lla energiniv\u00e5erna uppe och f\u00f6rb\u00e4ttra koncentrationen. 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