{"id":2217,"date":"2021-07-14T06:00:11","date_gmt":"2021-07-14T04:00:11","guid":{"rendered":"https:\/\/madebymary.se\/?p=2217"},"modified":"2024-08-29T11:18:55","modified_gmt":"2024-08-29T09:18:55","slug":"fem-halsosamma-frukostalternativ-for-en-bra-start","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/fem-halsosamma-frukostalternativ-for-en-bra-start\/","title":{"rendered":"Fem h\u00e4lsosamma frukostalternativ f\u00f6r en bra start"},"content":{"rendered":"<p>Frukost anses ofta vara dagens viktigaste m\u00e5ltid, och med god anledning. En n\u00e4ringsrik frukost kan ge dig den energi och n\u00e4ring du beh\u00f6ver f\u00f6r att starta dagen p\u00e5 b\u00e4sta s\u00e4tt. H\u00e4r delar jag med mig av fem h\u00e4lsosamma frukostalternativ som inte bara \u00e4r n\u00e4ringsrika utan ocks\u00e5 l\u00e4ckra och l\u00e4tta att tillaga.<\/p>\n<h2>Havregrynsgr\u00f6t med frukt och n\u00f6tter<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 dl havregryn<\/li>\n<li>2 dl vatten eller mandelmj\u00f6lk<\/li>\n<li>1 nypa <a href=\"https:\/\/madebymary.se\/en\/salt-ar-livsviktigt-for-kroppen\/\">salt<\/a><\/li>\n<li>1 banan, skivad<\/li>\n<li>1 handfull bl\u00e5b\u00e4r<\/li>\n<li>1 msk mandelsm\u00f6r<\/li>\n<li>1 msk chiafr\u00f6n<\/li>\n<li>1 tsk kanel<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Koka upp havregryn och vatten eller mandelmj\u00f6lk med en nypa salt i en kastrull.<\/li>\n<li>L\u00e5t gr\u00f6ten sjuda p\u00e5 medelh\u00f6g v\u00e4rme i cirka 5 minuter, r\u00f6r om d\u00e5 och d\u00e5.<\/li>\n<li>H\u00e4ll upp gr\u00f6ten i en sk\u00e5l och toppa med skivad banan, bl\u00e5b\u00e4r, mandelsm\u00f6r, chiafr\u00f6n och kanel.<\/li>\n<li>Njut av en v\u00e4rmande och m\u00e4ttande frukost full av fibrer och antioxidanter.<\/li>\n<\/ol>\n<h2>Smoothie bowl med gr\u00f6na blad<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 banan<\/li>\n<li>1 dl frysta mango- eller ananasbitar<\/li>\n<li>1 handfull babyspenat eller gr\u00f6nk\u00e5l<\/li>\n<li>1 dl mandelmj\u00f6lk eller kokosvatten<\/li>\n<li>1 msk chiafr\u00f6n<\/li>\n<li>1 msk mandelsm\u00f6r<\/li>\n<li>Topping: granola, f\u00e4rska b\u00e4r, kokosflingor<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Mixa banan, frysta mango- eller ananasbitar, babyspenat, mandelmj\u00f6lk eller kokosvatten, chiafr\u00f6n 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, f\u00e4rska b\u00e4r och kokosflingor.<\/li>\n<li>Denna f\u00e4rgglada smoothie bowl \u00e4r rik p\u00e5 <a href=\"https:\/\/madebymary.se\/en\/multivitamin-som-dagligt-komplement-till-en-varierad-kost\/\">vitaminer<\/a>, mineraler och h\u00e4lsosamma fetter.<\/li>\n<\/ol>\n<h2>Avokado-toast med \u00e4gg<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 skiva fullkornsbr\u00f6d<\/li>\n<li>1\/2 avokado<\/li>\n<li>1 <a href=\"https:\/\/madebymary.se\/en\/hur-manga-kalorier-i-ett-agg\/\">\u00e4gg<\/a><\/li>\n<li>1 tsk citronjuice<\/li>\n<li>En nypa chiliflakes<\/li>\n<li>Salt och peppar efter smak<\/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 i en sk\u00e5l och blanda med citronjuice, salt och peppar.<\/li>\n<li>Koka \u00e4gget till \u00f6nskad h\u00e5rdhet (mjukkokt, h\u00e5rdkokt eller pocherat).<\/li>\n<li>Bred avokadomoset p\u00e5 den rostade br\u00f6dskivan och l\u00e4gg \u00e4gget ovanp\u00e5.<\/li>\n<li>Str\u00f6 \u00f6ver chiliflakes f\u00f6r en extra kick.<\/li>\n<li>Avokado-toast med \u00e4gg \u00e4r en balanserad frukost som ger b\u00e5de <a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">protein<\/a> och nyttiga fetter.<\/li>\n<\/ol>\n<h2>Chiapudding med b\u00e4r och n\u00f6tter<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>3 msk chiafr\u00f6n<\/li>\n<li>2 dl mandelmj\u00f6lk eller annan v\u00e4xtbaserad mj\u00f6lk<\/li>\n<li>1 tsk vaniljextrakt<\/li>\n<li>1 tsk l\u00f6nnsirap eller honung (valfritt)<\/li>\n<li>F\u00e4rska b\u00e4r (t.ex. jordgubbar, bl\u00e5b\u00e4r, hallon)<\/li>\n<li>N\u00f6tter och fr\u00f6n (t.ex. mandlar, valn\u00f6tter, pumpafr\u00f6n)<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Blanda chiafr\u00f6n, mandelmj\u00f6lk, vaniljextrakt och l\u00f6nnsirap eller honung i en burk eller sk\u00e5l.<\/li>\n<li>L\u00e5t blandningen st\u00e5 i kylsk\u00e5p i minst 4 timmar eller \u00f6ver natten, s\u00e5 att chiafr\u00f6na sv\u00e4ller och bildar en puddingliknande konsistens.<\/li>\n<li>Toppa chiapuddingen med f\u00e4rska b\u00e4r och en blandning av n\u00f6tter och fr\u00f6n innan servering.<\/li>\n<li>Chiapudding \u00e4r en perfekt f\u00f6rberedd frukost som \u00e4r rik p\u00e5 omega-3-fettsyror, fibrer och protein.<\/li>\n<\/ol>\n<h2>Vegansk frukostwrap<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 fullkornstortilla<\/li>\n<li>1\/2 avokado, skivad<\/li>\n<li>1\/2 r\u00f6d paprika, strimlad<\/li>\n<li>1\/2 morot, riven<\/li>\n<li>1 handfull babyspenat<\/li>\n<li>1 msk hummus<\/li>\n<li>1 tsk citronsaft<\/li>\n<li>Salt och peppar efter smak<\/li>\n<\/ul>\n<p><strong>Instruktioner<\/strong><\/p>\n<ol>\n<li>Bred hummus \u00f6ver tortillan.<\/li>\n<li>L\u00e4gg skivad avokado, r\u00f6d paprika, riven morot och babyspenat ovanp\u00e5 hummusen.<\/li>\n<li>Pressa \u00f6ver citronsaft och krydda med salt och peppar.<\/li>\n<li>Rulla ihop tortillan till en wrap.<\/li>\n<li>Denna veganska frukostwrap \u00e4r snabb att g\u00f6ra och fylld med gr\u00f6nsaker och h\u00e4lsosamma fetter.<\/li>\n<\/ol>\n<h2>Avslutande tankar<\/h2>\n<p>En h\u00e4lsosam frukost beh\u00f6ver inte vara komplicerad. Med dessa fem enkla och n\u00e4ringsrika frukostalternativ kan du ge din dag den b\u00e4sta m\u00f6jliga starten. Oavsett om du f\u00f6redrar en varm gr\u00f6t, en f\u00e4rgglad smoothie bowl, en <a href=\"https:\/\/madebymary.se\/en\/proteinrika-livsmedel-som-bygger-muskler-och-haller-dig-matt-langre\/\">proteinrik<\/a> avokado-toast, en f\u00f6rberedd chiapudding eller en vegansk wrap, finns det n\u00e5got f\u00f6r alla. Prova dessa recept och uppt\u00e4ck hur gott och enkelt det kan vara att \u00e4ta h\u00e4lsosamt redan fr\u00e5n morgonen!<\/p>","protected":false},"excerpt":{"rendered":"<p>Frukost anses ofta vara dagens viktigaste m\u00e5ltid, och med god anledning. En n\u00e4ringsrik frukost kan ge dig den energi och n\u00e4ring du beh\u00f6ver f\u00f6r att starta dagen p\u00e5 b\u00e4sta s\u00e4tt. H\u00e4r delar jag med mig av fem h\u00e4lsosamma frukostalternativ som<\/p>","protected":false},"author":1,"featured_media":3783,"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-2217","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 h\u00e4lsosamma frukostalternativ f\u00f6r en bra start - 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-halsosamma-frukostalternativ-for-en-bra-start\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fem h\u00e4lsosamma frukostalternativ f\u00f6r en bra start - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Frukost anses ofta vara dagens viktigaste m\u00e5ltid, och med god anledning. 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