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  • Hi guys hope you're well, okay we are doing Jam Jar Salads

    嗨各位,希望大家一切都好,我們今天要做的是沙拉罐

  • something you can rustle together very very quickly,

    這是一個你可以把所有東西快速混在一起,

  • something portable

    而且可以帶著走的東西

  • it could save you a load of money this is the principal that in your working days at

    這可以省下你不少錢,工作日的時候

  • work you could be only having delicious healthy food we want to have all the

    你應該要補充好吃有營養的食物,我們希望所有的

  • elements of a balanced plate so also we want to get it there you know if you put

    食材是均衡營養的,因此我們也希望能達成這樣的目標。你知道如果你

  • the dressing at the top it's gonna make everything soggy so there's a kind of order

    把醬料放在最上層,所有的東西都會被泡得又軟又爛,所以我們需要

  • that we can do

    按照適當的順序擺放

  • lovely complex carbohydrates dressing and dairy two or three of your 5 fruit

    繽紛又豐富的碳水化合物、醬料和乳製品、兩到三種你每日

  • and veg a day

    所需的五蔬果

  • yes this is good stuff proteins we've got nuts they're completely nutritionally

    再來一點好東西─蛋白質,還有堅果,多麼營養

  • balanced we have an Italian one, we've got an Indian one here

    又均衡的沙拉罐,我們有義式沙拉罐、印度風沙拉罐

  • crunchy Papadum at the top always crunchy things the top and wet things

    上面鋪一層脆脆的印度薄餅,記得脆的東西要放上層,濕的東西

  • like the dressing down at the bottom so it doesn't kinda go soggy, we want that we've

    像是醬料要放在下層,所以就不會變的濕濕黏黏,我們還有一個

  • got a Moroccan one all of these things that I'm going to talk about are under 600

    摩洛哥式的沙拉罐。所有我今天要介紹的沙拉罐熱量都低於

  • calories so I'm gonna do a British inspired one, glasses beautiful also

    六百大卡,所以我會做一個英式風格,用漂亮的玻璃罐

  • you've got tupperware and plastic stuff here so first up carbs now you can

    而且要有密封蓋或塑膠蓋子。首先,先從碳水化合物開始,現在你可以

  • swap this out for rice whole wheat couscous pasta you name it that seventy

    用米飯、全麥、肉丸、義大利麵取代,不管是哪種,大概只要放入七十

  • five grams of any carb , pearl barley is great because it's very very British it's going

    五公克就好了,珍珠薏仁也很不錯,因為這有濃濃的英式風格,它可以

  • to release energy nice and slowly so gonna keep you fuller for longer next

    補充好的能量,而且可以讓你的飽足感維持比較久的時間

  • up beets there are raw just give them a wash, grate them and get amazing color the whole

    接下來,用生的甜菜根,只要洗乾淨就好了,把他們切碎,甜菜根會為

  • point of these jam jar salads is that it shouldn't take any more than about three

    沙拉罐帶來令人驚豔的色彩。沙拉罐只需要三分鐘就可以完成

  • minutes to put together just grab and go so in with our beets at the bottom so it's not

    把所有東西放在一起,然後抓了就帶走,把甜菜根放在底部,它就不會

  • going to color anything else

    沾染到其他食材

  • underneath it other than the pearl barley we need to do a dressing now extra

    下方的珍珠薏仁我們需要加入一些醬料

  • virgin olive oil

    冷壓橄欖油

  • don't forget it's a hundred and twenty calories per tablespoon ok now I know

    別忘了每一茶匙包含120大卡,我知道

  • you're hearing that from me who loves extra virgin olive oil but then we gonna go

    你們覺得從我這個橄欖油愛好者口中聽到這句話,很不可思議,但是現在我們要

  • zero fat organic yogurt 2 tablespoons as it's zero fat it's kind of giving you

    加入兩茶匙的零脂肪有機優格,既然它零脂肪,你就可以

  • the ability to use the extra virgin olive oil

    多加些冷壓橄欖油了

  • and a quality one at that we want it to be purely beautiful and balanced and

    我們要讓他們看起來非常美麗又均勻並且

  • healthy we want a pinch of salt and pepper a nice heaped teaspoon of grated

    健康,放入一小搓鹽巴、胡椒還有滿滿一匙的

  • horseradish from the jar a little squeeze of lemon juice just to give it a

    山葵醬,擠一點點檸檬汁,讓它有點

  • nice little zing it's really really good we could put a few more beats in

    新鮮的味道,這真的非常好吃,我們要放入一些薯片

  • there, spinach watercress very very British then we can go in with our protein

    菠菜、西洋菜,非常英國風,再來我們要來到蛋白質這層

  • this is topside of beef really lean, about 70 80 grams is perfect little bit more spinach

    這是牛的上部臀肉,非常軟嫩,七十到八十公克就好了,再來一些菠菜和

  • and watercress really pack that in the lovely red apple that will go brown and a way

    西洋菜,把它們用紅蘋果包住,它們等等會氧化,所以讓它維持新鮮色澤的方法就是

  • to fix it is just a little squeeze of lemon juice and give it a little toss

    加入一點點檸檬汁,把它攪一攪

  • around you can see even that little bit of beetroot look at how that's changed the colour

    你可以發現,即使只有一點甜菜根,色澤也會變得不一樣

  • straightaway pop it in push it down there we go

    只要把它丟進去,塞進去,我們就完成了

  • walnuts are actually one of the kings of the nut world

    胡桃可以說是堅果類之王

  • four is all you need good for heart health sprinkle that on top

    來個四顆胡桃對你的心臟健康很有幫助,把它們點綴在最上層

  • ok lovely people so we have done my expression of a British jam jar salad

    好啦,親愛的各位,我們已經做好了我想像中的英式沙拉罐

  • we got fruit we got veg we got nuts let's make work lunches count let's get office envy up what is

    我們有水果、蔬菜、堅果,工作的時候午餐最重要了,我們趕快去辦公室讓別人羨慕吧

  • your best combination cause I know you guys have got amazing ideas make sure we

    我們這個超棒的組合。我知道各位總會有很棒的點子,所以

  • follow that mantra of balance so complex carbs proteins fruit veg dairy

    我們要實踐飲食均衡的口角,醣類、蛋白質、蔬果、乳製品

  • getting in there mixing it up you know different flavours and herbs and sort of influences

    放進去,再攪拌攪拌,你熟悉不同的食材、植物、和其他國家的

  • from other countries come on guys let's get the conversation going put your

    道地食材,所以各位,我們來聊聊你們想

  • favourite combo in the comments box below

    做的沙拉罐組合,請留言在下方

  • I'll be watching them if you want more inspiration for meals on the go then my

    我一定會看的,如果你們想要看更多方便帶著走的食譜

  • wife, yes Jools Oliver, click over there on the box

    我的太太,就是Jools Oliver,點選那個欄框

  • she's done some breakfasts on the go because she's really busy in the morning

    她有做了一些帶著走的早餐,因為她早上總是很忙

  • kids all over the place and sometimes she needs brekkie that's healthy

    小朋友到處亂跑,而且有時候她需要健康的早餐

  • on-the-go so feel free to click over there until next time, Bye!

    帶著走,所以在下次見面之前找個時間看看吧,再見囉!

  • this recipe is from my book Everyday Super Food

    這個食譜源自於我的書Everyday Super Food

  • loads of recipes to help you live happier and healthier

    非常多讓你活得健康又快樂的食譜都收錄在裡面

  • click the link below to find out more

    點選下方連結獲得更多資訊吧

Hi guys hope you're well, okay we are doing Jam Jar Salads

嗨各位,希望大家一切都好,我們今天要做的是沙拉罐

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B2 中高級 中文 英國腔 沙拉罐 醬料 食材 甜菜根 橄欖油 均衡

沙拉帶著走-傑米奧利弗教你做美味沙拉罐 (Healthy Jam Jar Salads | Jamie Oliver)

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    Jamie 榕   發佈於 2017 年 09 月 02 日
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