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{"id":1346,"date":"2018-12-03T16:54:56","date_gmt":"2018-12-03T15:54:56","guid":{"rendered":"https:\/\/www.realfoodredhead.se\/?p=1346"},"modified":"2018-12-10T07:02:24","modified_gmt":"2018-12-10T06:02:24","slug":"att-bygga-en-lunchbowl-a-la-realfoodredhead","status":"publish","type":"post","link":"https:\/\/www.realfoodredhead.se\/2018\/12\/03\/att-bygga-en-lunchbowl-a-la-realfoodredhead\/","title":{"rendered":"Att bygga en lunchbowl \u00e1 la RealfoodRedhead"},"content":{"rendered":"<p>I den h\u00e4r kategorin hittar ni inspiration till hur jag bygger mina lunchbowls. Mina luncher utg\u00e5r n\u00e4mligen s\u00e4llan fr\u00e5n recept, som de r\u00e4tter ni ser under middagar eller tillbeh\u00f6r, utan \u00e4r sammansatta enligt min, egenskapade, <strong>mixa&amp;matcha-princip.\u00a0<\/strong><\/p>\n<p>Att laga mat fr\u00e5n recept \u00e4r superkul, men ibland kan vi beh\u00f6va veta hur vi snabbt kan s\u00e4tta ihop en <strong>bra, n\u00e4ringsrik, m\u00e4ttande m\u00e5ltid<\/strong> sj\u00e4lva, baserat p\u00e5 det vi har hemma, eller p\u00e5 vad som g\u00e5r snabbt att tillaga.<\/p>\n<p>Sj\u00e4lvklart kan ni anv\u00e4nda min mixa-och matcha-princip p\u00e5 middagar ocks\u00e5! Jag sj\u00e4lv brukar dock, f\u00f6r att inte tr\u00f6ttna p\u00e5 matlagning, g\u00f6ra mina luncher enligt mixa&amp;matcha-principen, och mina middagar mer fr\u00e5n recept (t.ex. grytor, grat\u00e4nger m.m.).<\/p>\n<p><strong>Mixa&amp;matcha-principen<\/strong> baseras helt enkelt p\u00e5 att du, genom att bygga upp dina m\u00e5ltider p\u00e5 <strong>5-6 komponenter,<\/strong> snabbt kan bygga en m\u00e5ltid som automatiskt f\u00e5r bra ratio f\u00f6r kolhydrater, fett och protein, samtidigt som du f\u00e5r i dig mycket olika n\u00e4rings\u00e4mnen.<\/p>\n<p><em>En m\u00e5ltid enligt Mixa&amp;matcha-principen byggs upp s\u00e5h\u00e4r:<\/em><\/p>\n<ul>\n<li><strong>BAS<\/strong>: <em>En stor n\u00e4ve bladgr\u00f6nsaker (spenat\/gr\u00f6nk\u00e5l\/ruccola\/mache\/feldt etc.)<\/em><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>PROTEIN<\/strong>: En ren proteink\u00e4lla av h\u00f6g kvalitet, helst ekologisk, som: <em>Korv med h\u00f6g k\u00f6tthalt\/Fisk\/N\u00f6t-\/Fl\u00e4skk\u00f6tt\/Kyckling\/Baljv\u00e4xter.<\/em><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>KOLHYDRATSK\u00c4LLA:<\/strong>N\u00e5gon rotfrukt <em>(s\u00f6tpotatis\/morot\/r\u00f6dbeta\/k\u00e5lrot\/sellerirot\/palsternacka) <\/em>ELLER<em>\u00a0frukt <\/em>(0,5-1 per portion) ELLER\u00a0<em>b\u00f6npasta<\/em> (om du t\u00e5l detta, dock ej gjord p\u00e5 sojab\u00f6nor).<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>GR\u00d6NSAKER:<\/strong> Minst 1 av de mindre st\u00e4rkelserika gr\u00f6nsakerna, g\u00e4rna tillagad, som t.ex: <em>aubergine\/<\/em><em>paprika\/broccoli\/blomk\u00e5l\/andra k\u00e5lsorter\/pumpa\/ zucchini\/ f\u00e4nk\u00e5l\/gr\u00f6na b\u00f6nor\/socker\u00e4rtor\/jord\u00e4rts-\/kron\u00e4rtskocka\/tomat\/sparris\/r\u00e4disa\/r\u00e4ttika etc.<\/em><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>FETT:<\/strong>\u00a0En bra fettk\u00e4lla f\u00f6r b\u00e5de n\u00e4ring och smak som: <em>Mayo\/avokado\/guacamole\/pesto\/olivolja\/n\u00f6tter\/fr\u00f6n\/annan s\u00e5s.<\/em><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>EV. PIFF<\/strong>: F\u00f6r att f\u00f6rh\u00f6ja smakupplevelsen, addera textur och \u00e4ven n\u00e4ring (inte ett m\u00e5ste): <em>Krydd\u00f6rter, lime\/citronjuice, granat\u00e4pplek\u00e4rnor, selleri, kimchi, surk\u00e5l etc.<\/em><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Vill du ha inspiration \u00f6ver hur detta kan se ut &#8211; se mina andra inl\u00e4gg i denna kategori: <a href=\"https:\/\/www.realfoodredhead.se\/category\/recept\/lunchbowls\/\" target=\"_blank\" rel=\"noopener\"><em>Lunchbowls.<\/em><\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>I den h\u00e4r kategorin hittar ni inspiration till hur jag bygger mina lunchbowls. Mina luncher utg\u00e5r n\u00e4mligen s\u00e4llan fr\u00e5n recept, som de r\u00e4tter ni ser under middagar eller tillbeh\u00f6r, utan \u00e4r sammansatta enligt min, egenskapade, mixa&amp;matcha-princip.\u00a0 Att laga mat fr\u00e5n recept \u00e4r superkul, men ibland&#8230;<\/p>\n","protected":false},"author":2,"featured_media":1350,"comment_status":"open","ping_status":"open","sticky":true,"template":"","format":"standard","meta":[],"categories":[25,2],"tags":[54,55,40,43,47],"_links":{"self":[{"href":"https:\/\/www.realfoodredhead.se\/wp-json\/wp\/v2\/posts\/1346"}],"collection":[{"href":"https:\/\/www.realfoodredhead.se\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.realfoodredhead.se\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.realfoodredhead.se\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.realfoodredhead.se\/wp-json\/wp\/v2\/comments?post=1346"}],"version-history":[{"count":5,"href":"https:\/\/www.realfoodredhead.se\/wp-json\/wp\/v2\/posts\/1346\/revisions"}],"predecessor-version":[{"id":1369,"href":"https:\/\/www.realfoodredhead.se\/wp-json\/wp\/v2\/posts\/1346\/revisions\/1369"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.realfoodredhead.se\/wp-json\/wp\/v2\/media\/1350"}],"wp:attachment":[{"href":"https:\/\/www.realfoodredhead.se\/wp-json\/wp\/v2\/media?parent=1346"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.realfoodredhead.se\/wp-json\/wp\/v2\/categories?post=1346"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.realfoodredhead.se\/wp-json\/wp\/v2\/tags?post=1346"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}