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，

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。

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，

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。

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，

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。

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。

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。

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。

These little chia seeds are pretty amazing.

這些小小的奇亞籽是十分神奇的東西。

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。

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。

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，你可以多用一點南瓜籽。

And we gonna add just about a tablespoon.

我們要加一湯匙左右。

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，

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。

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

接下來加一點甜味。

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

我將會使用楓糖漿，加入一湯匙。

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。

A little bit of vanilla extract here.

來一點香草精。

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。

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。

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。

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。

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.

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。

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。

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。

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。

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。

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。

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。

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。

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。

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，

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

再加一點酸櫻桃。

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

我通常會在當天早上要享用前才加水果上去。

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，

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。

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。

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.

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。

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。

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。

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。

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，

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，

what are your healthy breakfast options.

以及你的健康早餐菜單。

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。

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"

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。

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！