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{"id":3001,"date":"2023-05-27T21:38:43","date_gmt":"2023-05-27T19:38:43","guid":{"rendered":"https:\/\/www.realfoodredhead.se\/?p=3001"},"modified":"2023-07-18T22:04:51","modified_gmt":"2023-07-18T20:04:51","slug":"mellanmalsmuffins-m-hallon","status":"publish","type":"post","link":"https:\/\/www.realfoodredhead.se\/2023\/05\/27\/mellanmalsmuffins-m-hallon\/","title":{"rendered":"Mellanm\u00e5lsmuffins med hallon"},"content":{"rendered":"<section class=\"wpb-content-wrapper\">\r\n<p><strong>Att fixa mellanm\u00e5l med en bra f\u00f6rdelning av kolhydrater, fett och protein, som dessutom ska vara smidiga att ha med och \u00e4ta, g\u00e4rna snabba och enkla &#8211; en av mina st\u00f6rsta utmaningar som kostr\u00e5dgivare (och receptskapare).<br \/><\/strong><br \/>Sj\u00e4lv slutade jag \u00e4ta mellanm\u00e5l f\u00f6r n\u00e5gra \u00e5r sen &#8211; funkar fint med 3 m\u00e5l i mitt liv &#8211; men vet att allas liv inte ser ut s\u00e5, och att vissa har mat-tider som \u00e4r sv\u00e5rare att p\u00e5verka.<br \/><br \/>Det kan ocks\u00e5 vara stor kontrast om man tidigare sm\u00e5\u00e4tit mycket\/\u00e4tit m\u00e5nga sm\u00e5 m\u00e5ltider, att direkt g\u00e5 \u00f6ver till l\u00e4ngre meal spacing och bara 3 m\u00e5ltider.<\/p>\r\n\r\n\r\n\r\n<p>Jag tycker absolut inte mellanm\u00e5l \u00e4r ett m\u00e5ste eller det viktigaste m\u00e5let &#8211; d\u00e4remot \u00e4r jag en stor f\u00f6respr\u00e5kare av att \u00e4ta mellanm\u00e5l i \u201df\u00f6rebyggande syfte\u201d om eftermiddagen tenderar att vara ens \u201ds\u00f6tsugs-trigger\u201d, eller om det ger en ork att laga en bra middag.<\/p>\r\n\r\n\r\n\r\n<p>MEN&#8230; De flesta mellanm\u00e5l bidrar dessv\u00e4rre mest till att h\u00f6ja blodsockret och skapa MER s\u00f6tsug och MER tr\u00f6tthet &#8211; \u00e4ven \u201dnyttiga\u201d s\u00e5dana, som att bara \u00e4ta en frukt utan n\u00e5got till, eller en proteinbar \u201dutan socker\u201d.<br \/><br \/>Frukten h\u00f6jer blodsockret utan speciellt mycket m\u00e4ttnad, en bar bidrar med s\u00f6tningsmedel som \u00f6kar\/bibeh\u00e5ller s\u00f6tsuget (s\u00f6t smak) och du f\u00e5r massa annat skr\u00e4p p\u00e5 k\u00f6pet.<br \/><br \/>Ett bra mellanm\u00e5l = PROTEIN, FETT &amp; lite kolhydrater. D.v.s. mer m\u00e4ttnad, n\u00e4rings\u00e4mnen, och stabilare energi. I de h\u00e4r muffinsen f\u00e5r du hela 9 g protein per muffins (4 g utan kollagen) men bara 5 g kolhydrater &#8211; inte m\u00e5nga muffins p\u00e5 naturliga ingredienser som har en s\u00e5n grym n\u00e4ringsprofil (om jag f\u00e5r s\u00e4ga det sj\u00e4lv ;)).<\/p>\r\n\r\n\r\n\r\n<p>Eftersom muffinsen funkar fint att frysa \u00e4r de ocks\u00e5 toppen att ta med p\u00e5 utflykt (l\u00e5t de tina i v\u00e4skan tills du ska \u00e4ta dem s\u00e5 h\u00e5ller de sig fr\u00e4scha) eller som post-workout-m\u00e5ltid om du inte har m\u00f6jlighet att \u00e4ta en st\u00f6rre m\u00e5ltid f\u00f6rr\u00e4n n\u00e5gra timmar efter vissa tr\u00e4ningspass.<\/p>\r\n\r\n\r\n\r\n<p>&nbsp;<\/p>\r\n\r\n\r\n\r\n<p><strong>Viktiga noteringar:<\/strong><\/p>\r\n\r\n\r\n\r\n<ul>\r\n<li>Ugnsbaka g\u00e4rna s\u00f6tpotatisen dagen f\u00f6re (kanske medan du steker, hackar, tv\u00e4ttar, st\u00e4dar), d\u00e5 g\u00e5r receptet mycket snabbare och du slipper v\u00e4nta p\u00e5 att s\u00f6tpotatisen ska svalna. Blir det \u00f6ver kan du alltid laga mina <a href=\"https:\/\/www.upgrit.se\/\" target=\"_blank\" rel=\"noreferrer noopener\">S\u00f6tpotatispl\u00e4ttar<\/a>!<\/li>\r\n\r\n\r\n\r\n<li>V\u00e4lj sj\u00e4lv om du vill protein- och n\u00e4ringsboosta med kollagenproteinpulver (rekommenderas f\u00f6r en \u00e4nnu b\u00e4ttre n\u00e4ringsprofil!) eller baka utan.<\/li>\r\n<\/ul>\r\n\r\n\r\n<p>[vc_row css_animation=&#8221;&#8221; row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; angled_section=&#8221;no&#8221; text_align=&#8221;left&#8221; background_image_as_pattern=&#8221;without_pattern&#8221; background_color=&#8221;#ffffff&#8221; z_index=&#8221;&#8221; el_class=&#8221;receptkort&#8221;][vc_column][vc_row_inner row_type=&#8221;row&#8221; type=&#8221;full_width&#8221; text_align=&#8221;left&#8221; css_animation=&#8221;&#8221;][vc_column_inner width=&#8221;2\/3&#8243;][qode_elements_holder background_color=&#8221;#ffffff&#8221; number_of_columns=&#8221;one_column&#8221;][qode_elements_holder_item background_color=&#8221;#ffffff&#8221; item_padding=&#8221;25px&#8221; advanced_animations=&#8221;no&#8221;][vc_column_text] Mellanm\u00e5lsmuffins med hallon [\/vc_column_text][vc_empty_space height=&#8221;11px&#8221;][vc_separator type=&#8221;normal&#8221; color=&#8221;#e0e0e0&#8243; thickness=&#8221;1&#8243;][vc_column_text]Portioner: 12 muffins <strong>Tid:<\/strong>\u00a0 45-50 min (+ 45-60 min f\u00f6r att baka s\u00f6tpotatisen &#8211; se &#8221;viktiga instruktioner) [\/vc_column_text][vc_separator type=&#8221;normal&#8221; color=&#8221;#e0e0e0&#8243; thickness=&#8221;1&#8243;][\/qode_elements_holder_item][\/qode_elements_holder][\/vc_column_inner][vc_column_inner width=&#8221;1\/3&#8243;][qode_elements_holder background_color=&#8221;#ffffff&#8221; number_of_columns=&#8221;one_column&#8221;][qode_elements_holder_item background_color=&#8221;#ffffff&#8221; item_padding=&#8221;25px&#8221; advanced_animations=&#8221;no&#8221;][vc_single_image image=&#8221;3003&#8243; img_size=&#8221;large&#8221; qode_css_animation=&#8221;&#8221;][\/qode_elements_holder_item][\/qode_elements_holder][\/vc_column_inner][\/vc_row_inner][vc_row_inner row_type=&#8221;row&#8221; type=&#8221;full_width&#8221; text_align=&#8221;left&#8221; css_animation=&#8221;&#8221;][vc_column_inner width=&#8221;2\/3&#8243;][qode_elements_holder number_of_columns=&#8221;one_column&#8221;][qode_elements_holder_item item_padding=&#8221;25px&#8221; advanced_animations=&#8221;no&#8221;][vc_column_text]<\/p>\n<h3>G\u00f6r s\u00e5 h\u00e4r:<\/h3>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;21px&#8221;][vc_column_text]<\/p>\n<ol>\n<li>(Om du inte redan ugnsbakat s\u00f6tpotatisen &#8211; se &#8221;Viktiga instruktioner&#8221; &#8211; picka skalet p\u00e5 s\u00f6tpotatisen med en gaffel, l\u00e4gg p\u00e5 en pl\u00e5t och baka i ugnen ca 45-60 min p\u00e5 200 grader. Ta ut, skala och l\u00e5t svalna). S\u00e4tt ugnen p\u00e5 175 grader f\u00f6r muffinsen.\u00a0 [vc_separator type=&#8217;transparent&#8217; position=&#8217;left&#8217; color=&#8221; thickness=&#8217;1&#8242; up=&#8217;7&#8242; down=&#8217;7&#8242;]<\/li>\n<li>Mixa s\u00f6tpotatis, kokosmj\u00f6lk, \u00e4gg och l\u00f6nnsirap i en bunke.[vc_separator type=&#8217;transparent&#8217; position=&#8217;left&#8217; color=&#8221; thickness=&#8217;1&#8242; up=&#8217;7&#8242; down=&#8217;7&#8242;]<\/li>\n<li>Blanda mandelmj\u00f6l, salt bakpulver (och ev. kollagen) i en annan bunke. [vc_separator type=&#8217;transparent&#8217; position=&#8217;left&#8217; color=&#8221; thickness=&#8217;1&#8242; up=&#8217;7&#8242; down=&#8217;7&#8242;]<\/li>\n<li>H\u00e4ll ner de v\u00e5ta ingredienserna i de torra och mixa.[vc_separator type=&#8217;transparent&#8217; position=&#8217;left&#8217; color=&#8221; thickness=&#8217;1&#8242; up=&#8217;7&#8242; down=&#8217;7&#8242;]<\/li>\n<li>Sprid ut 12 st muffinsformar p\u00e5 en pl\u00e5t. Tips: anv\u00e4nd \u00e5teranv\u00e4ndbara silikonformar! Anv\u00e4nder du eng\u00e5ngsformar: sm\u00f6rj dem med lite kokosolja. [vc_separator type=&#8217;transparent&#8217; position=&#8217;left&#8217; color=&#8221; thickness=&#8217;1&#8242; up=&#8217;7&#8242; down=&#8217;7&#8242;]<\/li>\n<li>Anv\u00e4nd en stor sked f\u00f6r att portionera ut smeten i formarna (ca 2-3 msk per form). Ta sedan fram de frysta hallonen och peta ner 3-4 st i varje muffins med fingrarna.[vc_separator type=&#8217;transparent&#8217; position=&#8217;left&#8217; color=&#8221; thickness=&#8217;1&#8242; up=&#8217;7&#8242; down=&#8217;7&#8242;]<\/li>\n<li>Baka i mitten av ugnen ca 25-30 min, tills muffinsen f\u00e5tt lite f\u00e4rg. Ta ut och l\u00e5t svalna helt. F\u00f6rvara i kyl eller frys. [vc_separator type=&#8217;transparent&#8217; position=&#8217;left&#8217; color=&#8221; thickness=&#8217;1&#8242; up=&#8217;7&#8242; down=&#8217;7&#8242;]<\/li>\n<\/ol>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;21px&#8221;][vc_separator type=&#8221;normal&#8221; color=&#8221;#e0e0e0&#8243; thickness=&#8221;1&#8243;][\/qode_elements_holder_item][\/qode_elements_holder][\/vc_column_inner][vc_column_inner width=&#8221;1\/3&#8243;][qode_elements_holder number_of_columns=&#8221;one_column&#8221;][qode_elements_holder_item item_padding=&#8221;25px&#8221; advanced_animations=&#8221;no&#8221;][vc_empty_space height=&#8221;4px&#8221;][vc_column_text]<\/p>\n<h3>Ingredienser:<\/h3>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;12px&#8221;][vc_column_text]<\/p>\n<ul>\n<li>1,5 dl (ca 150 g) bakad s\u00f6tpotatis<\/li>\n<li>1,5 dl (150 ml) kokosmj\u00f6lk<\/li>\n<li>2 msk (ca 30 g) l\u00f6nnsirap<\/li>\n<li>3 \u00e4gg<\/li>\n<li>3 dl (ca 125 g) mandelmj\u00f6l<\/li>\n<li>(Valfritt: 1 dl = ca 55 g kollagenprotein)<\/li>\n<li>1 tsk salt<\/li>\n<li>1 tsk bakpulver<\/li>\n<li>(Ev. lite kokosolja till muffinsformarna)<\/li>\n<li>2 dl (ca 120 g) frysta hallon<\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;21px&#8221;][vc_column_text]<\/p>\n<h3>N\u00e4ringsv\u00e4rde<\/h3>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;21px&#8221;][vc_column_text] N\u00e4ring per muffins (med\/utan kollagen): Kcal: 68\/63 Fett: 9\/9 g Kolhydrater: 5\/5 g Protein: 9\/4 g [\/vc_column_text][\/qode_elements_holder_item][\/qode_elements_holder][\/vc_column_inner][\/vc_row_inner][vc_row_inner row_type=&#8221;row&#8221; type=&#8221;full_width&#8221; text_align=&#8221;left&#8221; css_animation=&#8221;&#8221;][vc_column_inner][qode_elements_holder number_of_columns=&#8221;one_column&#8221;][qode_elements_holder_item item_padding=&#8221;0px 25px 25px 25px&#8221; advanced_animations=&#8221;no&#8221;][vc_column_text]<\/p>\n<h3>Andra varianter:<\/h3>\n<ul>\n<li>Byt ut hallon mot bl\u00e5b\u00e4r eller jordgubbar, eller kanske \u00e4pple och kanel?<\/li>\n<\/ul>\n<p>[vc_empty_space height=&#8221;21px&#8221;][\/qode_elements_holder_item][\/qode_elements_holder][\/vc_column_inner][\/vc_row_inner][vc_empty_space height=&#8221;21px&#8221;][\/vc_column][\/vc_row]<\/p>\n<\/section>","protected":false},"excerpt":{"rendered":"<p>Att fixa mellanm\u00e5l med en bra f\u00f6rdelning av kolhydrater, fett och protein, som dessutom ska vara smidiga att ha med och \u00e4ta, g\u00e4rna snabba och enkla &#8211; en av mina st\u00f6rsta utmaningar som kostr\u00e5dgivare (och receptskapare).Sj\u00e4lv slutade jag \u00e4ta mellanm\u00e5l f\u00f6r n\u00e5gra \u00e5r sen &#8211;&#8230;<\/p>\n","protected":false},"author":2,"featured_media":3003,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[30,18,36,27,2],"tags":[],"_links":{"self":[{"href":"https:\/\/www.realfoodredhead.se\/wp-json\/wp\/v2\/posts\/3001"}],"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=3001"}],"version-history":[{"count":5,"href":"https:\/\/www.realfoodredhead.se\/wp-json\/wp\/v2\/posts\/3001\/revisions"}],"predecessor-version":[{"id":3008,"href":"https:\/\/www.realfoodredhead.se\/wp-json\/wp\/v2\/posts\/3001\/revisions\/3008"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.realfoodredhead.se\/wp-json\/wp\/v2\/media\/3003"}],"wp:attachment":[{"href":"https:\/\/www.realfoodredhead.se\/wp-json\/wp\/v2\/media?parent=3001"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.realfoodredhead.se\/wp-json\/wp\/v2\/categories?post=3001"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.realfoodredhead.se\/wp-json\/wp\/v2\/tags?post=3001"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}