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Hi, FoodTube. I'm Anna Jones and I'm going to show you how to make one of my favorite ever breakfasts.
嗨,FoodTube。我是 Anna Jones 。今天我要教大家做一個我個人非常喜歡的早餐。
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It's bircher muesli! This is a dairy free breakfast and it's warming and delicious,
那就是什錦果麥粥!不含乳製品而且暖胃又美味,
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and exactly what you need to get you going for the day.
絕對能滿足你一天的營養所需。
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For this, I'm using almond milk which is dairy free,
這次,我會使用不含牛奶的杏仁奶,
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but you can use any milk you want.
當然你可以選用任何一種你喜歡的乳品。
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So I'm gonna start with the oats. The oats are gonna be the base of this.
先拿出麥片。麥片是什錦果麥粥的基底,
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Everyone's got them in the cupboard. They are super cheap.
每個人的櫃子裡一定都會有一包麥片,因為它們超便宜。
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I'm using rolled oats instead of the instant ones. The instant ones can be a bit more powdery.
我用的是傳統燕麥片,我不選用即溶燕麥片,因為即溶燕麥片的粉末感比較重。
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And we are going to soak these. So they are going to soften enough a little bit.
我們要把麥片浸泡一下,它們才會軟一點。
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We are going to use about 100 grams which is enough for 2 people.
我們將會用大概 100 克的麥片,足夠 2 人吃。
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These little chia seeds are pretty amazing.
這些小小的奇亞籽是十分神奇的東西。
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They're really, really high in protein and they're packed with nutrients.
它們含有極高的蛋白質且充滿營養。
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So adding a couple of tablespoon of these to 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,豐富的蛋白質會讓你直到午飯時間以前都持續感到飽足。
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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。
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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,你可以多用一點南瓜籽。
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And we gonna add just about a tablespoon.
我們要加一湯匙左右。
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So the real beauty of this bircher is that you can actually just make it with whatever else you've got,
什錦果麥粥最棒的地方是你可以使用任何你現有的東西去製作,
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and you can actually adapt this recipe to suit what you like to eat in the morning.
你可以因應你早上想要吃什麼而隨意調整食譜。
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And what we need to add next is a little bit of sweetness.
接下來加一點甜味。
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I'm going to use maple syrup. A tablespoon here.
我將會使用楓糖漿,加入一湯匙。
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Honey is as same as maple syrup. It's sweet but it's better than adding a tablespoon of just plain refined sugar.
蜜糖跟楓糖漿一樣甜,不過總比你加精製的白砂糖好。
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A little bit of vanilla extract here.
來一點香草精。
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This is just gonna add some warmth, some kind of depth and some heady spice to this.
這樣會增添一點熱度、一點口感層次和一些令人陶醉的香料味。
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I love adding lemon zest to lots of things. You might think it's a bit of a weird thing to add at breakfast.
我做料理的時候總喜歡加入檸檬皮。雖然你可能會覺得加這個在早餐裡非常奇怪。
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They're refreshing and I think having that in the morning is really, really nice.
但是檸檬皮味道很清新,所以我認為早餐加一點檸檬皮能讓我更有活力地迎接全新的一天。
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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。你真的可以用任何你喜歡的奶類。我喜歡杏仁奶,因為杏仁奶能增添多一點蛋白質和能量。
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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。
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By soaking the oats and seeds overnight, we make this lovely, creamy texture.
把麥片和籽浸泡隔夜,隔天就能品嚐好吃又滑順的什錦果麥粥。
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But at the same time, we are actually speeding up the digestion process.
同時也能幫助加速我們的消化。
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So that's all ready to go, and you can really smell the vanilla and the zestiness of the lemon in here.
拌勻所有材料,你可以聞到很香的香草和檸檬味。
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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。
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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.
我很隨意,用碟子就好,你也可以用保鮮膜或是其他東西把什錦果麥粥蓋起來,現在把什錦果麥粥放到冰箱裡冰過夜。
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This bircher's been in a fridge overnight.
這個什錦果麥粥已經在冰箱放了一個晚上。
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You can see here that the 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,麥片已經變膨一點,奇異籽也脹了一點。
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and it's lovely and creamy and thick. So I'm really happy with that.
看起來既滑順又粘稠濃厚的,我好喜歡。
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I'm just going to pop that here, while I chop up a bit of fruit to go with it.
我先把它放在一旁,切點水果放上去。
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I'm just going to do a couple of pears, but you can really use whatever's in season.
我將會加入幾顆梨子,但你可以選用任何時令水果。
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Add a little pinch of cinnamon. I'm gonna squeeze over a tiny little bit of lemon juice,
加一小搓肉桂粉、擠一點點檸檬汁,
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and I'm also just gonna add a few of these sour cherries.
再加一點酸櫻桃。
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I always do this fresh on the morning I'm going to eat it.
我通常會在當天早上要享用前才加水果上去。
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The bircher is brilliant to do overnight, so this is all the work done the night before,
什錦果麥粥非常適合放過夜,你可以把所有的材料在前一晚就準備好,
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and then 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're really in a rush.
隔天早上就只需要再切一點水果,如果你真的很趕時間,也可以單放一些莓果或果乾在上面即可。
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Put the other half back in the fridge for tomorrow, cause this bircher is actually good for a couple of days.
把剩下的一半放回冰箱,留給明天。因為什錦果麥粥可以放好幾天都沒關係的。
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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。
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You know this is going to be absolutely delicious.
這一定會很好吃。
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And then to finish off, just a tiny bit more maple syrup.
再淋上一點楓糖漿就完成囉。
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So here it is. My delicious overnight bircher muesli.
完成了!這就是我營養滿分的隔夜什錦果麥粥。
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It's packed with nutrition, it's full of energy and it's completely delicious.
營養豐富,充滿能量而且非常美味。
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So I'm just gonna have mm...that is really really good. It's zingy. It's lemony.
我要開動囉!嗯嗯,這個真的很美味!一口吃下令人心情愉悅,而且充滿檸檬味。
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I can taste the vanilla, the cinnamon on the pears, the sweetness from the maple syrup,
我可以感受到香草的香味、梨子上的肉桂,楓糖漿的甜味,
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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。歡迎你跟我分享你的早餐,
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what are your healthy breakfast options.
以及你的健康早餐菜單。
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If you like this recipe, please give us a like. If you haven't subscribed to FoodTube, please subscribe 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,請在這裡點擊訂閱按鈕。
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It's absolutely free.
這完完全全是免費的。
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This and loads more healthy recipes are in my book "A modern way to eat"
我的書《A modern way to eat》中有這個什錦果麥粥和許多的健康食譜。
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and head over to JAMIEOLIVER.COM for loads more healthy recipe ideas and even more inspiration.
你也可以去 JAMIEOLIVER.COM 網站查看更多健康食譜和料理方法!