{"id":2155,"date":"2021-03-21T06:00:11","date_gmt":"2021-03-21T05:00:11","guid":{"rendered":"https:\/\/madebymary.se\/?p=2155"},"modified":"2024-09-02T09:08:36","modified_gmt":"2024-09-02T07:08:36","slug":"fem-basta-recepten-for-en-halsosam-vecka","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/fem-basta-recepten-for-en-halsosam-vecka\/","title":{"rendered":"Fem b\u00e4sta recepten f\u00f6r en h\u00e4lsosam vecka"},"content":{"rendered":"<p>Att planera en h\u00e4lsosam veckomeny kan g\u00f6ra en stor skillnad f\u00f6r ditt v\u00e4lm\u00e5ende och energiniv\u00e5er. Genom att f\u00f6rbereda n\u00e4ringsrika och balanserade m\u00e5ltider kan du s\u00e4kerst\u00e4lla att du f\u00e5r i dig alla n\u00f6dv\u00e4ndiga n\u00e4rings\u00e4mnen f\u00f6r att h\u00e5lla dig pigg och frisk. H\u00e4r delar jag med mig av mina fem b\u00e4sta recept f\u00f6r en h\u00e4lsosam vecka som \u00e4r b\u00e5de goda och l\u00e4tta att laga.<\/p>\n<h2>M\u00e5ndag: Ugnsbakad lax med quinoa och gr\u00f6nsaker<\/h2>\n<p>Lax \u00e4r rik p\u00e5 omega-3-fettsyror, och tillsammans med quinoa och gr\u00f6nsaker f\u00e5r du en m\u00e5ltid full av <a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">protein<\/a>, fiber och <a href=\"https:\/\/madebymary.se\/en\/multivitamin-som-dagligt-komplement-till-en-varierad-kost\/\">vitaminer<\/a>.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>2 laxfil\u00e9er<\/li>\n<li>1 dl quinoa<\/li>\n<li>1 broccoli, delad i buketter<\/li>\n<li>1 r\u00f6d paprika, skivad<\/li>\n<li>1 zucchini, skivad<\/li>\n<li>2 msk <a href=\"https:\/\/madebymary.se\/en\/olivolja-det-flytande-guldet-fran-medelhavet\/\">olivolja<\/a><\/li>\n<li>1 citron, skivad<\/li>\n<li><a href=\"https:\/\/madebymary.se\/en\/salt-ar-livsviktigt-for-kroppen\/\">Salt<\/a> och peppar efter smak<\/li>\n<li>F\u00e4rska \u00f6rter (t.ex. dill eller persilja)<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>F\u00f6rv\u00e4rm ugnen till 200 grader.<\/li>\n<li>L\u00e4gg laxfil\u00e9erna p\u00e5 en bakpl\u00e5t med bakpl\u00e5tspapper. Ringla \u00f6ver olivolja, salta och peppra, och l\u00e4gg citronskivor ovanp\u00e5.<\/li>\n<li>Baka laxen i ugnen i 15-20 minuter, tills den \u00e4r genomstekt.<\/li>\n<li>Koka quinoan enligt anvisningarna p\u00e5 f\u00f6rpackningen.<\/li>\n<li>\u00c5nga eller koka broccolin, paprikan och zucchinin tills de \u00e4r mjuka.<\/li>\n<li>Servera laxen med quinoa och gr\u00f6nsaker, och garnera med f\u00e4rska \u00f6rter.<\/li>\n<\/ol>\n<h2>Tisdag: Kyckling- och avokadosallad<\/h2>\n<p>Denna fr\u00e4scha och m\u00e4ttande sallad \u00e4r fylld med protein och h\u00e4lsosamma fetter, perfekt f\u00f6r en l\u00e4tt men n\u00e4ringsrik lunch eller middag.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>2 kycklingbr\u00f6st, grillade och skivade<\/li>\n<li>1 avokado, skivad<\/li>\n<li>1 gurka, skivad<\/li>\n<li>1 r\u00f6dl\u00f6k, tunt skivad<\/li>\n<li>1 n\u00e4ve babyspenat<\/li>\n<li>1 n\u00e4ve ruccola<\/li>\n<li>1 msk olivolja<\/li>\n<li>Saften fr\u00e5n 1 lime<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>Grilla kycklingbr\u00f6sten tills de \u00e4r genomstekta och skiva dem sedan.<\/li>\n<li>Blanda babyspenat, ruccola, gurka, r\u00f6dl\u00f6k och avokado i en stor sk\u00e5l.<\/li>\n<li>L\u00e4gg till kycklingen.<\/li>\n<li>Ringla \u00f6ver olivolja och limesaft. Salta och peppra efter smak.<\/li>\n<li>Blanda v\u00e4l och servera genast.<\/li>\n<\/ol>\n<h2>Onsdag: Linssoppa med spenat och citron<\/h2>\n<p>Linser \u00e4r en utm\u00e4rkt k\u00e4lla till protein och fiber, och denna soppa \u00e4r b\u00e5de v\u00e4rmande och m\u00e4ttande.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>1 msk olivolja<\/li>\n<li>1 gul l\u00f6k, hackad<\/li>\n<li>2 vitl\u00f6ksklyftor, hackade<\/li>\n<li>2 mor\u00f6tter, skivade<\/li>\n<li>1 selleristj\u00e4lk, skivad<\/li>\n<li>2 dl r\u00f6da linser<\/li>\n<li>1 liter gr\u00f6nsaksbuljong<\/li>\n<li>1 burk krossade tomater<\/li>\n<li>100 g f\u00e4rsk spenat<\/li>\n<li>Saften fr\u00e5n 1 citron<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>Hetta upp olivoljan i en stor kastrull och fr\u00e4s l\u00f6k och vitl\u00f6k tills de \u00e4r mjuka.<\/li>\n<li>Tills\u00e4tt mor\u00f6tter, selleri, linser, gr\u00f6nsaksbuljong och krossade tomater.<\/li>\n<li>L\u00e5t soppan koka upp och sjuda i cirka 20 minuter tills linserna \u00e4r mjuka.<\/li>\n<li>R\u00f6r i spenaten och citronsaften. Smaka av med salt och peppar.<\/li>\n<li>Servera varm.<\/li>\n<\/ol>\n<h2>Torsdag: Tofu-stir fry med gr\u00f6nsaker<\/h2>\n<p>Denna tofu-stir fry \u00e4r fylld med f\u00e4rgglada gr\u00f6nsaker och \u00e4r en perfekt vegetarisk m\u00e5ltid f\u00f6r en h\u00e4lsosam vecka.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>200 g fast tofu, t\u00e4rnad<\/li>\n<li>1 r\u00f6d paprika, skivad<\/li>\n<li>1 gul paprika, skivad<\/li>\n<li>1 morot, skivad<\/li>\n<li>1 broccoli, delad i buketter<\/li>\n<li>2 msk sojas\u00e5s<\/li>\n<li>1 msk sesamolja<\/li>\n<li>1 tsk riven ingef\u00e4ra<\/li>\n<li>1 vitl\u00f6ksklyfta, hackad<\/li>\n<li>2 msk sesamfr\u00f6n<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>Hetta upp sesamoljan i en stor stekpanna eller wok.<\/li>\n<li>Tills\u00e4tt tofu och stek tills den \u00e4r gyllene och krispig. Ta ut tofu och l\u00e4gg \u00e5t sidan.<\/li>\n<li>L\u00e4gg till mer sesamolja om det beh\u00f6vs och fr\u00e4s ingef\u00e4ra och vitl\u00f6k i n\u00e5gra sekunder.<\/li>\n<li>Tills\u00e4tt alla gr\u00f6nsaker och stek tills de \u00e4r mjuka men fortfarande krispiga.<\/li>\n<li>Tills\u00e4tt tofu tillbaka i pannan tillsammans med sojas\u00e5sen och sesamfr\u00f6na. Blanda v\u00e4l.<\/li>\n<li>Servera genast med ris eller nudlar.<\/li>\n<\/ol>\n<h2>Fredag: Bananpannkakor<\/h2>\n<p>Dessa enkla bananpannkakor \u00e4r ett h\u00e4lsosamt och l\u00e4ckert alternativ till vanliga pannkakor. Perfekta f\u00f6r en lyxig frukost eller brunch.<\/p>\n<p><strong>Ingredienser:<\/strong><\/p>\n<ul>\n<li>2 mogna bananer<\/li>\n<li>2 <a href=\"https:\/\/madebymary.se\/en\/hur-manga-kalorier-i-ett-agg\/\">\u00e4gg<\/a><\/li>\n<li>1 dl havregryn<\/li>\n<li>1 tsk bakpulver<\/li>\n<li>1 tsk kanel<\/li>\n<li>En nypa salt<\/li>\n<li>Kokosolja f\u00f6r stekning<\/li>\n<\/ul>\n<p><strong>Tillagning:<\/strong><\/p>\n<ol>\n<li>Mosa bananerna i en sk\u00e5l.<\/li>\n<li>Tills\u00e4tt \u00e4ggen och vispa ihop.<\/li>\n<li>Blanda i havregryn, bakpulver, kanel och salt.<\/li>\n<li>Hetta upp en stekpanna med lite kokosolja.<\/li>\n<li>H\u00e4ll sm\u00e5 m\u00e4ngder av smeten i pannan och stek pannkakorna p\u00e5 medelv\u00e4rme tills de \u00e4r gyllene p\u00e5 b\u00e5da sidor.<\/li>\n<li>Servera med f\u00e4rska b\u00e4r, lite honung eller en klick yoghurt.<\/li>\n<\/ol>\n<h2>Avslutande tankar<\/h2>\n<p>Dessa fem recept ger dig en varierad och h\u00e4lsosam veckomeny som \u00e4r b\u00e5de enkel och god. Genom att f\u00f6rbereda dessa m\u00e5ltider kan du s\u00e4kerst\u00e4lla att du f\u00e5r i dig alla n\u00f6dv\u00e4ndiga n\u00e4rings\u00e4mnen f\u00f6r att h\u00e5lla dig pigg och frisk. Prova dessa recept och njut av en h\u00e4lsosam vecka!<\/p>","protected":false},"excerpt":{"rendered":"<p>Att planera en h\u00e4lsosam veckomeny kan g\u00f6ra en stor skillnad f\u00f6r ditt v\u00e4lm\u00e5ende och energiniv\u00e5er. Genom att f\u00f6rbereda n\u00e4ringsrika och balanserade m\u00e5ltider kan du s\u00e4kerst\u00e4lla att du f\u00e5r i dig alla n\u00f6dv\u00e4ndiga n\u00e4rings\u00e4mnen f\u00f6r att h\u00e5lla dig pigg och frisk.<\/p>","protected":false},"author":1,"featured_media":3832,"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":[21],"tags":[],"class_list":["post-2155","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","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 recepten f\u00f6r en h\u00e4lsosam vecka - 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-recepten-for-en-halsosam-vecka\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fem b\u00e4sta recepten f\u00f6r en h\u00e4lsosam vecka - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Att planera en h\u00e4lsosam veckomeny kan g\u00f6ra en stor skillnad f\u00f6r ditt v\u00e4lm\u00e5ende och energiniv\u00e5er. 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