{"id":43,"date":"2020-05-25T19:59:15","date_gmt":"2020-05-25T17:59:15","guid":{"rendered":"https:\/\/madebymary.se\/?p=43"},"modified":"2024-07-08T23:20:49","modified_gmt":"2024-07-08T21:20:49","slug":"min-grona-frukost","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/min-grona-frukost\/","title":{"rendered":"Min gr\u00f6na frukost"},"content":{"rendered":"<p>Att starta dagen med en n\u00e4ringsrik frukost \u00e4r nyckeln till att k\u00e4nna sig energisk och fokuserad hela dagen. En av mina favoritm\u00e5ltider \u00e4r en &#8221;gr\u00f6n frukost,&#8221; fylld med h\u00e4lsosamma ingredienser som gr\u00f6nsaker, frukt och superfoods. I detta blogginl\u00e4gg delar jag med mig av mina b\u00e4sta recept och tips f\u00f6r att skapa en gr\u00f6n frukost som \u00e4r b\u00e5de l\u00e4cker och n\u00e4ringsrik.<\/p>\n<h2>Gr\u00f6na smoothies<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 banan<\/li>\n<li>1\/2 avokado<\/li>\n<li>1 n\u00e4ve spenat<\/li>\n<li>1\/2 gurka<\/li>\n<li>1\/2 kopp fryst mango<\/li>\n<li>2,5 dl mandelmj\u00f6lk<\/li>\n<li>1 msk chiafr\u00f6n<\/li>\n<li>1 tsk spirulinapulver (valfritt)<\/li>\n<\/ul>\n<p><strong>Tillagning<\/strong><\/p>\n<ol>\n<li>L\u00e4gg alla ingredienser i en blender.<\/li>\n<li>Mixa tills smoothien \u00e4r sl\u00e4t och kr\u00e4mig.<\/li>\n<li>H\u00e4ll upp i ett glas och njut av en frisk och n\u00e4ringsrik start p\u00e5 dagen.<\/li>\n<\/ol>\n<h3>F\u00f6rdelar<\/h3>\n<p>En gr\u00f6n smoothie \u00e4r ett utm\u00e4rkt s\u00e4tt att f\u00e5 i sig en m\u00e4ngd olika n\u00e4rings\u00e4mnen p\u00e5 morgonen. Spenat och gurka ger <a href=\"https:\/\/madebymary.se\/en\/multivitamin-som-dagligt-komplement-till-en-varierad-kost\/\">vitaminer<\/a> och mineraler, medan banan och mango ger naturlig s\u00f6tma och fiber. Avokado och chiafr\u00f6n tillf\u00f6r h\u00e4lsosamma fetter som h\u00e5ller dig m\u00e4tt l\u00e4ngre.<\/p>\n<h2>Gr\u00f6n frukostbowl<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 dl grekisk yoghurt eller v\u00e4xtbaserad yoghurt<\/li>\n<li>1 kiwi, skivad<\/li>\n<li>1\/2 \u00e4pple, skivat<\/li>\n<li>1\/4 avokado, skivad<\/li>\n<li>1 msk pumpafr\u00f6n<\/li>\n<li>1 msk hampafr\u00f6n<\/li>\n<li>1 tsk honung eller agavesirap<\/li>\n<li>En n\u00e4ve f\u00e4rska spenatblad<\/li>\n<\/ul>\n<p><strong>Tillagning<\/strong><\/p>\n<ol>\n<li>L\u00e4gg yoghurten i en sk\u00e5l.<\/li>\n<li>Toppa med skivad kiwi, \u00e4pple, avokado och f\u00e4rska spenatblad.<\/li>\n<li>Str\u00f6 \u00f6ver pumpafr\u00f6n och hampafr\u00f6n.<\/li>\n<li>Ringla \u00f6ver honung eller agavesirap f\u00f6r extra s\u00f6tma.<\/li>\n<li>Njut av en kr\u00e4mig och m\u00e4ttande frukostbowl.<\/li>\n<\/ol>\n<p><strong>F\u00f6rdelar<\/strong><\/p>\n<p>Denna frukostbowl \u00e4r fylld med antioxidanter, vitaminer och h\u00e4lsosamma fetter. Grekisk yoghurt eller v\u00e4xtbaserad yoghurt ger <a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">protein<\/a>, medan frukterna och fr\u00f6na tillf\u00f6r fibrer och essentiella fettsyror. Det \u00e4r en perfekt balans av smaker och texturer som g\u00f6r att du k\u00e4nner dig m\u00e4tt och n\u00f6jd.<\/p>\n<h2>Avokadotoast med gr\u00f6nt<\/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\/2 n\u00e4ve \u00e4rtskott<\/li>\n<li>1\/2 n\u00e4ve ruccola<\/li>\n<li>En nypa chiliflakes<\/li>\n<li><a href=\"https:\/\/madebymary.se\/en\/salt-ar-livsviktigt-for-kroppen\/\">Salt<\/a> och peppar<\/li>\n<li>Citronsaft<\/li>\n<\/ul>\n<p><strong>Tillagning<\/strong><\/p>\n<ol>\n<li>Rosta br\u00f6dskivan tills den \u00e4r gyllenbrun och krispig.<\/li>\n<li>Mosa avokadon och bre den \u00f6ver br\u00f6det.<\/li>\n<li>Toppa med \u00e4rtskott och ruccola.<\/li>\n<li>Str\u00f6 \u00f6ver chiliflakes, salt och peppar.<\/li>\n<li>Pressa lite citronsaft \u00f6ver toppen f\u00f6r extra friskhet.<\/li>\n<li>Njut av en enkel och n\u00e4ringsrik frukost som \u00e4r redo p\u00e5 n\u00e5gra minuter.<\/li>\n<\/ol>\n<h3>F\u00f6rdelar<\/h3>\n<p>Avokadotoast \u00e4r en klassiker som \u00e4r b\u00e5de enkel att g\u00f6ra och fylld med n\u00e4ring. Avokadon ger h\u00e4lsosamma fetter, medan \u00e4rtskotten och ruccolan tillf\u00f6r vitaminer och mineraler. Fullkornsbr\u00f6det ger l\u00e5ngsamma kolhydrater som h\u00e5ller energiniv\u00e5erna stabila under morgonen.<\/p>\n<h2>Gr\u00f6n smoothie bowl<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>1 banan<\/li>\n<li>1 n\u00e4ve spenat<\/li>\n<li>1\/2 avokado<\/li>\n<li>1\/2 kopp frysta b\u00e4r<\/li>\n<li>2,5 dl mandelmj\u00f6lk<\/li>\n<li>1 msk chiafr\u00f6n<\/li>\n<li>1 msk mandelsm\u00f6r<\/li>\n<\/ul>\n<p><strong>Tillagning<\/strong><\/p>\n<ol>\n<li>L\u00e4gg alla ingredienser i en blender och mixa tills du f\u00e5r en sl\u00e4t och kr\u00e4mig konsistens.<\/li>\n<li>H\u00e4ll smoothien i en sk\u00e5l.<\/li>\n<li>Toppa med skivad banan, f\u00e4rska b\u00e4r, granola och lite extra chiafr\u00f6n.<\/li>\n<li>Njut av en m\u00e4ttande och n\u00e4ringsrik smoothie bowl som ger en perfekt start p\u00e5 dagen.<\/li>\n<\/ol>\n<h3>F\u00f6rdelar<\/h3>\n<p>En gr\u00f6n smoothie bowl \u00e4r en m\u00e5ngsidig frukost som kan anpassas efter dina smakpreferenser. Den \u00e4r rik p\u00e5 vitaminer, mineraler och antioxidanter, och ger en energikick som varar hela morgonen. Toppningarna ger extra textur och smak, vilket g\u00f6r denna frukost till en riktig njutning.<\/p>\n<h2>Gr\u00f6n omelett<\/h2>\n<p><strong>Ingredienser<\/strong><\/p>\n<ul>\n<li>2 <a href=\"https:\/\/madebymary.se\/en\/hur-manga-kalorier-i-ett-agg\/\">\u00e4gg<\/a><\/li>\n<li>1\/2 n\u00e4ve spenat<\/li>\n<li>1\/2 n\u00e4ve gr\u00f6nk\u00e5l<\/li>\n<li>1\/4 r\u00f6d paprika, hackad<\/li>\n<li>1\/4 zucchini, skivad<\/li>\n<li>1 msk <a href=\"https:\/\/madebymary.se\/en\/olivolja-det-flytande-guldet-fran-medelhavet\/\">olivolja<\/a><\/li>\n<li>Salt och peppar<\/li>\n<li>F\u00e4rska \u00f6rter (som basilika eller persilja)<\/li>\n<\/ul>\n<p><strong>Tillagning<\/strong><\/p>\n<ol>\n<li>Vispa \u00e4ggen i en sk\u00e5l med lite salt och peppar.<\/li>\n<li>Hetta upp olivoljan i en stekpanna p\u00e5 medelv\u00e4rme.<\/li>\n<li>Tills\u00e4tt spenat, gr\u00f6nk\u00e5l, paprika och zucchini. Fr\u00e4s i n\u00e5gra minuter tills gr\u00f6nsakerna \u00e4r mjuka.<\/li>\n<li>H\u00e4ll \u00e4ggblandningen \u00f6ver gr\u00f6nsakerna i stekpannan.<\/li>\n<li>Tillaga omeletten p\u00e5 medelv\u00e4rme tills \u00e4ggen \u00e4r genomstekta.<\/li>\n<li>Toppa med f\u00e4rska \u00f6rter innan servering.<\/li>\n<li>Njut av en <a href=\"https:\/\/madebymary.se\/en\/proteinrika-livsmedel-som-bygger-muskler-och-haller-dig-matt-langre\/\">proteinrik<\/a> och n\u00e4ringsfylld frukost.<\/li>\n<\/ol>\n<h3>F\u00f6rdelar<\/h3>\n<p>En gr\u00f6n omelett \u00e4r en utm\u00e4rkt k\u00e4lla till protein och gr\u00f6nsaker p\u00e5 morgonen. \u00c4ggen ger h\u00f6gkvalitativt protein, medan gr\u00f6nsakerna tillf\u00f6r fiber, vitaminer och mineraler. Detta \u00e4r en m\u00e4ttande och h\u00e4lsosam frukost som hj\u00e4lper dig att starta dagen p\u00e5 r\u00e4tt s\u00e4tt.<\/p>\n<h2>Avslutande tankar<\/h2>\n<p>Att b\u00f6rja dagen med en gr\u00f6n frukost \u00e4r ett fantastiskt s\u00e4tt att f\u00e5 i sig viktiga n\u00e4rings\u00e4mnen och ge kroppen en bra start. Oavsett om du f\u00f6redrar smoothies, bowls, toast eller omeletter, finns det m\u00e5nga s\u00e4tt att inkludera gr\u00f6na ingredienser i din morgonrutin. Jag hoppas att dessa recept inspirerar dig att prova n\u00e5got nytt och njuta av en h\u00e4lsosam och l\u00e4cker frukost varje dag.<\/p>","protected":false},"excerpt":{"rendered":"<p>Att starta dagen med en n\u00e4ringsrik frukost \u00e4r nyckeln till att k\u00e4nna sig energisk och fokuserad hela dagen. En av mina favoritm\u00e5ltider \u00e4r en &#8221;gr\u00f6n frukost,&#8221; fylld med h\u00e4lsosamma ingredienser som gr\u00f6nsaker, frukt och superfoods. I detta blogginl\u00e4gg delar jag<\/p>","protected":false},"author":1,"featured_media":44,"comment_status":"open","ping_status":"open","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":[12],"tags":[],"class_list":["post-43","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-marys-liv","","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>Min gr\u00f6na 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\/min-grona-frukost\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Min gr\u00f6na frukost - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Att starta dagen med en n\u00e4ringsrik frukost \u00e4r nyckeln till att k\u00e4nna sig energisk och fokuserad hela dagen. 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