{"id":2273,"date":"2021-01-28T06:00:10","date_gmt":"2021-01-28T05:00:10","guid":{"rendered":"https:\/\/madebymary.se\/?p=2273"},"modified":"2024-09-02T10:21:52","modified_gmt":"2024-09-02T08:21:52","slug":"fem-basta-recept-for-en-halsosam-frukost","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/fem-basta-recept-for-en-halsosam-frukost\/","title":{"rendered":"Fem b\u00e4sta recept f\u00f6r en h\u00e4lsosam frukost"},"content":{"rendered":"<p>Frukost \u00e4r dagens viktigaste m\u00e5l, och att b\u00f6rja dagen med en h\u00e4lsosam och n\u00e4ringsrik frukost kan s\u00e4tta tonen f\u00f6r resten av dagen. En bra frukost ger energi, f\u00f6rb\u00e4ttrar koncentrationen och kan till och med hj\u00e4lpa till att kontrollera vikten. H\u00e4r delar jag med mig av mina fem b\u00e4sta recept f\u00f6r en h\u00e4lsosam frukost som \u00e4r b\u00e5de l\u00e4ckra och n\u00e4ringsrika.<\/p>\n<h2>Havregrynsgr\u00f6t med b\u00e4r och n\u00f6tter<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>2 dl havregryn<\/li>\n<li>4 dl vatten eller mj\u00f6lk (mandelmj\u00f6lk eller havremj\u00f6lk fungerar ocks\u00e5 bra)<\/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>2 msk hackade n\u00f6tter (mandlar, valn\u00f6tter, hasseln\u00f6tter)<\/li>\n<li>1 tsk honung eller l\u00f6nnsirap<\/li>\n<li>En nypa kanel<\/li>\n<\/ul>\n<p><strong>G\u00f6r s\u00e5 h\u00e4r<\/strong><\/p>\n<ol>\n<li>Koka upp vatten eller mj\u00f6lk i en kastrull.<\/li>\n<li>Tills\u00e4tt havregryn och en nypa salt, s\u00e4nk v\u00e4rmen och l\u00e5t sjuda i 5-7 minuter tills gr\u00f6ten tjocknar.<\/li>\n<li>H\u00e4ll upp gr\u00f6ten i en sk\u00e5l och toppa med b\u00e4r, n\u00f6tter, honung och en nypa kanel.<\/li>\n<li>Servera genast och njut av en varm och m\u00e4ttande frukost.<\/li>\n<\/ol>\n<h2>Gr\u00f6n smoothie bowl<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 fryst banan<\/li>\n<li>1 dl fryst spenat eller gr\u00f6nk\u00e5l<\/li>\n<li>1 dl fryst mango<\/li>\n<li>1 dl mandelmj\u00f6lk eller annan v\u00e4xtbaserad mj\u00f6lk<\/li>\n<li>1 msk chiafr\u00f6n<\/li>\n<li>1 tsk spirulina (valfritt)<\/li>\n<li>F\u00e4rsk frukt, granola och kokosflingor till topping<\/li>\n<\/ul>\n<p><strong>G\u00f6r s\u00e5 h\u00e4r<\/strong><\/p>\n<ol>\n<li>L\u00e4gg banan, spenat eller gr\u00f6nk\u00e5l, mango, mandelmj\u00f6lk, chiafr\u00f6n och spirulina i en mixer.<\/li>\n<li>Mixa tills allt \u00e4r sl\u00e4tt och kr\u00e4migt.<\/li>\n<li>H\u00e4ll upp smoothien i en sk\u00e5l och toppa med f\u00e4rsk frukt, granola och kokosflingor.<\/li>\n<li>Njut av en f\u00e4rgglad och n\u00e4ringsrik frukost som ger dig en bra start p\u00e5 dagen.<\/li>\n<\/ol>\n<h2>Avokado toast med pocherat \u00e4gg<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>2 skivor fullkornsbr\u00f6d<\/li>\n<li>1 mogen avokado<\/li>\n<li>2 <a href=\"https:\/\/madebymary.se\/en\/hur-manga-kalorier-i-ett-agg\/\">\u00e4gg<\/a><\/li>\n<li>1 tsk vitvinsvin\u00e4ger<\/li>\n<li>Salt och peppar<\/li>\n<li>Chiliflakes (valfritt)<\/li>\n<li>F\u00e4rska \u00f6rter (som persilja eller koriander) till garnering<\/li>\n<\/ul>\n<p><strong>G\u00f6r s\u00e5 h\u00e4r<\/strong><\/p>\n<ol>\n<li>Rosta br\u00f6dskivorna tills de \u00e4r gyllene och krispiga.<\/li>\n<li>Mosa avokadon i en sk\u00e5l och krydda med salt och peppar.<\/li>\n<li>Bred avokadomoset p\u00e5 de rostade br\u00f6dskivorna.<\/li>\n<li>Koka upp vatten i en kastrull och tills\u00e4tt vitvinsvin\u00e4gern.<\/li>\n<li>Kn\u00e4ck ett \u00e4gg i taget i en liten sk\u00e5l och sl\u00e4pp f\u00f6rsiktigt ner det i det sjudande vattnet. Pochera \u00e4ggen i 3-4 minuter tills vitan \u00e4r fast men gulan fortfarande \u00e4r rinnig.<\/li>\n<li>Lyft upp \u00e4ggen med en h\u00e5lslev och l\u00e4gg dem p\u00e5 avokadotoasten.<\/li>\n<li>Str\u00f6 \u00f6ver chiliflakes och f\u00e4rska \u00f6rter innan servering.<\/li>\n<\/ol>\n<h2>Chia pudding med kokos och mango<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>4 msk chiafr\u00f6n<\/li>\n<li>2 dl kokosmj\u00f6lk<\/li>\n<li>1 tsk honung eller l\u00f6nnsirap<\/li>\n<li>1 mogen mango, t\u00e4rnad<\/li>\n<li>Kokosflingor och f\u00e4rska b\u00e4r till topping<\/li>\n<\/ul>\n<p><strong>G\u00f6r s\u00e5 h\u00e4r<\/strong><\/p>\n<ol>\n<li>Blanda chiafr\u00f6n, kokosmj\u00f6lk och honung i en sk\u00e5l. R\u00f6r om v\u00e4l och l\u00e5t st\u00e5 i 10 minuter, r\u00f6r om igen f\u00f6r att undvika klumpar.<\/li>\n<li>T\u00e4ck sk\u00e5len och st\u00e4ll i kylen i minst 2 timmar, helst \u00f6ver natten, tills puddingen har tjocknat.<\/li>\n<li>Servera chia puddingen med t\u00e4rnad mango, kokosflingor och f\u00e4rska b\u00e4r p\u00e5 toppen.<\/li>\n<li>Njut av en exotisk och h\u00e4lsosam frukost.<\/li>\n<\/ol>\n<h2>\u00c4ggmuffins med gr\u00f6nsaker<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>6 \u00e4gg<\/li>\n<li>1 dl mj\u00f6lk (mandelmj\u00f6lk eller havremj\u00f6lk fungerar ocks\u00e5 bra)<\/li>\n<li>1 r\u00f6d paprika, t\u00e4rnad<\/li>\n<li>1 gr\u00f6n paprika, t\u00e4rnad<\/li>\n<li>1 liten l\u00f6k, hackad<\/li>\n<li>1 dl spenat, hackad<\/li>\n<li>Salt och peppar<\/li>\n<li><a href=\"https:\/\/madebymary.se\/en\/olivolja-det-flytande-guldet-fran-medelhavet\/\">Olivolja<\/a> eller kokosolja f\u00f6r sm\u00f6rjning<\/li>\n<\/ul>\n<p><strong>G\u00f6r s\u00e5 h\u00e4r<\/strong><\/p>\n<ol>\n<li>F\u00f6rv\u00e4rm ugnen till 180\u00b0C och sm\u00f6rj en muffinsform med olivolja eller kokosolja.<\/li>\n<li>Vispa \u00e4gg och mj\u00f6lk i en stor sk\u00e5l. Krydda med salt och peppar.<\/li>\n<li>Tills\u00e4tt paprika, l\u00f6k och spenat i \u00e4ggblandningen och r\u00f6r om v\u00e4l.<\/li>\n<li>F\u00f6rdela \u00e4ggblandningen j\u00e4mnt i muffinsformen.<\/li>\n<li>Gr\u00e4dda i ugnen i 20-25 minuter tills \u00e4ggmuffinsen har stelnat och f\u00e5tt en l\u00e4tt gyllene f\u00e4rg.<\/li>\n<li>L\u00e5t svalna n\u00e5got innan du tar ut dem ur formen. Servera varma eller spara i kylen f\u00f6r en snabb och enkel frukost senare.<\/li>\n<\/ol>\n<h2>Avslutande tankar<\/h2>\n<p>Att b\u00f6rja dagen med en h\u00e4lsosam frukost kan g\u00f6ra en stor skillnad i hur du m\u00e5r och presterar under dagen. Genom att variera dina frukostar och inkludera n\u00e4ringsrika ingredienser kan du s\u00e4kerst\u00e4lla att du f\u00e5r en bra start varje dag. Jag hoppas att dessa fem recept inspirerar dig att prova nya och h\u00e4lsosamma frukostar. Njut av varje tugga och ha en fantastisk start p\u00e5 dagen!<\/p>","protected":false},"excerpt":{"rendered":"<p>Frukost \u00e4r dagens viktigaste m\u00e5l, och att b\u00f6rja dagen med en h\u00e4lsosam och n\u00e4ringsrik frukost kan s\u00e4tta tonen f\u00f6r resten av dagen. En bra frukost ger energi, f\u00f6rb\u00e4ttrar koncentrationen och kan till och med hj\u00e4lpa till att kontrollera vikten. H\u00e4r<\/p>","protected":false},"author":1,"featured_media":3840,"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-2273","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 recept f\u00f6r en h\u00e4lsosam frukost - 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-recept-for-en-halsosam-frukost\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fem b\u00e4sta recept f\u00f6r en h\u00e4lsosam frukost - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Frukost \u00e4r dagens viktigaste m\u00e5l, och att b\u00f6rja dagen med en h\u00e4lsosam och n\u00e4ringsrik frukost kan s\u00e4tta tonen f\u00f6r resten av dagen. 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