{"id":2101,"date":"2022-02-07T06:00:12","date_gmt":"2022-02-07T05:00:12","guid":{"rendered":"https:\/\/madebymary.se\/?p=2101"},"modified":"2024-08-27T19:34:17","modified_gmt":"2024-08-27T17:34:17","slug":"fem-recept-pa-snabba-och-nyttiga-luncher","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/fem-recept-pa-snabba-och-nyttiga-luncher\/","title":{"rendered":"Fem recept p\u00e5 snabba och nyttiga luncher"},"content":{"rendered":"<p>Att hitta tid f\u00f6r att laga h\u00e4lsosamma luncher mitt i en hektisk vardag kan vara en utmaning. Men med n\u00e5gra enkla och snabba recept kan du njuta av n\u00e4ringsrika m\u00e5ltider utan att spendera timmar i k\u00f6ket. H\u00e4r \u00e4r fem av mina favoritrecept p\u00e5 snabba och nyttiga luncher som passar perfekt f\u00f6r stressiga dagar.<\/p>\n<h2>Quinoasallad med avokado och b\u00f6nor<\/h2>\n<p>Quinoa \u00e4r ett fantastiskt alternativ f\u00f6r en snabb och n\u00e4ringsrik lunch. Den \u00e4r full av <a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">protein<\/a> och fiber, vilket h\u00e5ller dig m\u00e4tt l\u00e4ngre.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 dl okokt quinoa<\/li>\n<li>1 avokado, t\u00e4rnad<\/li>\n<li>1 burk svarta b\u00f6nor, sk\u00f6ljda och avrunna<\/li>\n<li>1 r\u00f6d paprika, t\u00e4rnad<\/li>\n<li>1 r\u00f6dl\u00f6k, finhackad<\/li>\n<li>Saften fr\u00e5n 1 lime<\/li>\n<li>2 msk <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 efter smak<\/li>\n<li>F\u00e4rsk koriander, hackad (valfritt)<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>Koka quinoan enligt anvisningarna p\u00e5 f\u00f6rpackningen och l\u00e5t svalna.<\/li>\n<li>Blanda quinoa, avokado, svarta b\u00f6nor, paprika och r\u00f6dl\u00f6k i en stor sk\u00e5l.<\/li>\n<li>Tills\u00e4tt limejuice, olivolja, salt och peppar. Blanda v\u00e4l.<\/li>\n<li>Toppa med f\u00e4rsk koriander om s\u00e5 \u00f6nskas. Servera direkt eller f\u00f6rvara i kylen f\u00f6r senare.<\/li>\n<\/ol>\n<h2><strong> Kycklingwrap med hummus och gr\u00f6nsaker<\/strong><\/h2>\n<p>Wraps \u00e4r en utm\u00e4rkt l\u00f6sning f\u00f6r en snabb och flexibel lunch. Du kan enkelt anpassa fyllningen efter vad du har hemma.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 fullkornstortilla<\/li>\n<li>1 kycklingbr\u00f6st, grillat och skivat<\/li>\n<li>2 msk hummus<\/li>\n<li>1 morot, riven<\/li>\n<li>En n\u00e4ve spenat<\/li>\n<li>1\/2 gurka, skivad<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>Bred ut hummusen j\u00e4mnt \u00f6ver tortillan.<\/li>\n<li>L\u00e4gg kycklingskivor, morot, spenat och gurka p\u00e5 tortillan.<\/li>\n<li>Krydda med salt och peppar.<\/li>\n<li>Rulla ihop tortillan och sk\u00e4r den p\u00e5 mitten. Servera omedelbart.<\/li>\n<\/ol>\n<h2>Linssoppa med gr\u00f6nsaker<\/h2>\n<p>En varm och m\u00e4ttande soppa som \u00e4r l\u00e4tt att laga och perfekt f\u00f6r kalla dagar.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 dl r\u00f6da linser<\/li>\n<li>1 l gr\u00f6nsaksbuljong<\/li>\n<li>1 morot, t\u00e4rnad<\/li>\n<li>1 selleristj\u00e4lk, skivad<\/li>\n<li>1 l\u00f6k, hackad<\/li>\n<li>2 vitl\u00f6ksklyftor, hackade<\/li>\n<li>1 burk krossade tomater<\/li>\n<li>1 tsk spiskummin<\/li>\n<li>1 tsk paprikapulver<\/li>\n<li>Salt och peppar efter smak<\/li>\n<li>F\u00e4rsk persilja till garnering<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>Sk\u00f6lj linserna noggrant.<\/li>\n<li>Fr\u00e4s l\u00f6k och vitl\u00f6k i en stor gryta tills de \u00e4r mjuka.<\/li>\n<li>Tills\u00e4tt morot, selleri, krossade tomater, buljong, linser och kryddor.<\/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. Garnera med f\u00e4rsk persilja och servera varm.<\/li>\n<\/ol>\n<h2>Avokado- och \u00e4ggtoast<\/h2>\n<p>En enkel men m\u00e4ttande lunch som tar bara n\u00e5gra minuter att g\u00f6ra.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>2 skivor fullkornsbr\u00f6d<\/li>\n<li>1 avokado<\/li>\n<li>2 <a href=\"https:\/\/madebymary.se\/en\/hur-manga-kalorier-i-ett-agg\/\">\u00e4gg<\/a><\/li>\n<li>Salt och peppar efter smak<\/li>\n<li>Chiliflakes (valfritt)<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>Mosa avokadon och krydda med salt och peppar.<\/li>\n<li>Rosta br\u00f6det tills det \u00e4r gyllene.<\/li>\n<li>Koka eller stek \u00e4ggen enligt \u00f6nskem\u00e5l.<\/li>\n<li>Bred avokadomoset p\u00e5 de rostade br\u00f6dskivorna och l\u00e4gg ett \u00e4gg p\u00e5 varje skiva.<\/li>\n<li>Str\u00f6 \u00f6ver chiliflakes om s\u00e5 \u00f6nskas. Servera genast.<\/li>\n<\/ol>\n<h2>Grekisk yoghurtsk\u00e5l med n\u00f6tter och honung<\/h2>\n<p>En l\u00e4tt och uppfriskande lunch som ocks\u00e5 fungerar utm\u00e4rkt som frukost eller mellanm\u00e5l.<\/p>\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 valn\u00f6tter eller mandlar, grovhackade<\/li>\n<li>1\/2 dl f\u00e4rska b\u00e4r (t.ex. bl\u00e5b\u00e4r eller hallon)<\/li>\n<li>1 msk chiafr\u00f6n (valfritt)<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>L\u00e4gg yoghurten i en sk\u00e5l.<\/li>\n<li>Ringla \u00f6ver honungen.<\/li>\n<li>Toppa med n\u00f6tter, b\u00e4r och chiafr\u00f6n.<\/li>\n<li>R\u00f6r om l\u00e4tt och servera omedelbart.<\/li>\n<\/ol>\n<h2>Avslutande tankar<\/h2>\n<p>Dessa fem recept p\u00e5 snabba och nyttiga luncher visar att det \u00e4r fullt m\u00f6jligt att \u00e4ta h\u00e4lsosamt \u00e4ven n\u00e4r tiden \u00e4r knapp. Genom att v\u00e4lja enkla ingredienser och snabblagade r\u00e4tter kan du njuta av n\u00e4ringsrika m\u00e5ltider som h\u00e5ller dig m\u00e4tt och energifylld hela dagen. Prova dessa recept och hitta dina egna favoriter f\u00f6r att g\u00f6ra lunchtiden b\u00e5de enkel och njutbar.<\/p>","protected":false},"excerpt":{"rendered":"<p>Att hitta tid f\u00f6r att laga h\u00e4lsosamma luncher mitt i en hektisk vardag kan vara en utmaning. Men med n\u00e5gra enkla och snabba recept kan du njuta av n\u00e4ringsrika m\u00e5ltider utan att spendera timmar i k\u00f6ket. H\u00e4r \u00e4r fem av<\/p>","protected":false},"author":1,"featured_media":3676,"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-2101","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 recept p\u00e5 snabba och nyttiga 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-recept-pa-snabba-och-nyttiga-luncher\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fem recept p\u00e5 snabba och nyttiga luncher - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Att hitta tid f\u00f6r att laga h\u00e4lsosamma luncher mitt i en hektisk vardag kan vara en utmaning. 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