It's bircher muesli! This is a dairy free breakfast and it's warming and delicious,

就是什錦果麥！這非乳製品而且暖胃又美味

and exactly what you need to get you going for the day.

這正是你一天的營養所需

For this, I'm using almond milk which is dairy free,

做這個的話，我會使用不含乳類的杏仁奶

but you can use any milk you want.

當然你可以選用任何一種牛奶

So I'm gonna start with the oats. The oats are gonna be the base of this.

我將會由麥片開始。麥片是這個料理的基底

Everyone's got them in the cupboard. They are super cheap.

所有人一定都有一包在櫃子裡。他們超級便宜

I'm using rolled oats instead of the instant ones. The instant ones can be a bit more powdery.

我使用經過蒸輾的麥片而不是即溶燕麥，因為即溶燕麥粉末感會重一點

And we are going to soak these. So they are going to soften enough a little bit.

我們要把這些浸泡一下，他們才會軟一點

We are going to use around 100 grams which is enough for 2 people.

我們將會用大概 100 克，足夠 2 人份量

These little chia seeds are pretty amazing.

這些小小的奇亞籽是十分神奇的

They're really, really high in protein and they're packed with nutrients.

他們含有超高蛋白質且充滿營養

So adding a couple of tablespoon of these into your breakfast will give you a massive protein boost and keep you full until lunch time.

加幾湯匙在你的早餐裡，直到午飯時間以前，會給你大量的蛋白質和飽足感

These are pumpkin seeds. Pumpkin seeds are really high in iron.

這些是南瓜籽。南瓜籽含有非常高的鐵質

If you can't get hold of chia seeds, then you could just double up on the pumpkin seeds.

如果你找不到奇亞籽的話，你可以多使用一點南瓜籽

And we gonna add just about a tablespoon

然後我們要加一湯匙左右

So the real beauty with this bircher is that you can actually just make it with whatever else you've got,

什錦果麥真正美麗的地方是，你可以使用任何你現有的東西去做

and you can actually adapt this recipe to suit what you like to eat in the morning.

所以食譜可以因應你早上想要吃什麼而調整

What we need to add next is a little bit of sweetness.

下一個我們要加的是一點甜味

I'm going to use maple syrup. A tablespoon here.

我將會使用楓糖漿。這裡一湯匙

Honey is the same as maple syrup is sweet but it's better than adding a tablespoon just plain refine sugar.

蜜糖跟楓糖漿一樣都是甜的口感，又比加普通的白砂糖好

A little bit of vanilla extract here.

再來一點香草萃取油

This is just gonna add some warmth, some kind of depth and some heady spice to this.

這就是會加一點熱度、一點口感的層次和一些令人陶醉的香料

I love adding lemon zests to lots of things. You might think it's a bit of a weird thing to add at breakfast.

而且我喜歡加一點檸檬的味道。你可能會覺得加這個在早餐裡非常奇怪

They're refreshing and I think having that in the morning is really, really nice.

但是他們能使人精神煥發，所以我認為早上吃一點是非常好的

The next thing is some almond milk. You could use any milk you like here really. I like almond milk because it adds a bit of a extra protein and a bit extra of energy.

接著是杏仁奶。在這裡，你可以用你喜歡的奶類。我喜歡杏仁奶，因為這個增加了一點額外的蛋白質和能量

I've got about 350 ml here which is going to be the perfect amount to soak these oats.

我大概會用 350 毫升的杏仁奶，這將會是浸泡麥片的完美份量

By soaking the oats and seeds overnight, we make this lovely, creamy texture.

經過整天浸泡麥片和籽，隔天會使口感變得像奶油

But at the same time, we are actually speeding up the digestion process.

同時也幫助加速我們消化的時間

So that's all ready to go, and you can really smell the vanilla and the zestiness of the lemon in here.

所有東西都準備好了。你可以聞到很香的香草和檸檬味

So what I am going to do is just cover this.

現在我要做的事情是把這個蓋起來

I'm just going to use a plate. If you use some cling film or whatever and I'm just going to pop in the fridge overnight.

我只用碟子，你也可以用保鮮膜或是其他東西，那現在我就把他放到冰箱裡，冰過夜

This bircher's been in fridge overnight.

這個什錦果麥已經在冰箱放過夜了

You can see here that oats have puffed up a bit, you can see that the chia seeds have kind of swollen up a bit in there,

你可以看到這裡的麥片已經變得膨脹了一點，你可以看到奇異籽變有點脹了起來

and it's lovely and creamy and thick. So I'm really happy with that.

這看起是奶油狀且粘稠濃厚的，太高興啦！

I'm just going to pop that here, while I chop up a bit of fruit to go with it.

當我在切一些水果放上去時，我先把他放在一旁

I'm just going to do a couple of pears, but you can really use whatever's in season.

我將會用幾個梨子，但你當然可以用任何時令水果

Add a little pinch of cinnamon. I'm gonna squeeze over a tiny little bit of lemon juice,

加一小撮肉桂粉。我將會擠一點點檸檬汁

and I'm also just gonna add a few of these sour cherries

然後我將會加一點酸櫻桃

I always do this fresh on the morning I'm going to eat it.

我通常會在當天早上才做

The bircher is brilliant to do overnight, so this is all the work done the night before,

什錦果麥非常適合放過夜，所以一切程序可以在前一晚就做好

and all you need to do in the morning just chop up a little bit of fruit or even throw some berries or dried fruit on top if you really in a rush.

你早上就只是需要切一點水果，如果你真的很趕的時間，甚至可以單放一些莓果或果乾在上面即可

Put other half back in the fridge for tomorrow, cause this bircher is actually good for a couple of days.

把另一半放回冰箱，留到明天。因為什錦果麥是可以放幾天的

I'm going to top these off with a little bit of pear and sour cherries.

我要放一點梨子和酸櫻桃在上面

You know this is going to be absolutely delicious.

你知道，這一定會很好吃

And then to finish off, just a tiny bit more maple syrup.

再淋上一點楓糖漿就完成囉。完成了！這就是我的充滿營養的過夜 bircher museli

So here it is. My delicious overnight bircher museli. It's packed with nutrition,

完成了！這就是我充滿營養的過夜 bircher museli

it's full energy and it's completely delicious.

充滿能量而且非常美味

So I'm just gonna have -mm- that is really really good. It's zingy. It's lemony.

所以我要開動囉！嗯嗯，這個真的非常好吃呢！非常吸引人且充滿檸檬味

I can taste the vanilla, the cinnamon on the pears, the sweetness of the maple syrup,

你可以吃到香草、梨子上的肉桂，楓糖漿的甜

That is really good. I'd love you to share with me what you make for breakfast,

這個真的十分好吃。我很樂意聽你分享你做的早餐

what are your healthy breakfast options.

你健康的早餐選擇是甚麼

If you like this recipe, please give us a like. If you haven't subscribed to FoodTube, please subscribed up there.

如果你喜歡這個食譜的話，就給我們一個讚吧。如果你還沒訂閱 FoodTube的話，請你們訂閱這裡

It's absolutely free.

這完完全全是免費的

This and loads more healthy recipes are in my book "A modern way to eat"

大量的健康食譜在我的書「時尚新吃法」

and head over to Jamieoliver.com for loads of healthy recipe ideas and even more inspiration.

你也可以去傑米奧利弗的網站，那裡也有很多健康食譜的想法還有靈感！