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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.
It's bircher muesli! This is a dairy free breakfast and it's warming and delicious,
and exactly what you need to get you going for the day.
For this, I'm using almond milk which is dairy free,
but you can use any milk you want.
So I'm gonna start with the oats. The oats will gonna be the base of this.
Everyone got them in the cupboard. They are super cheap.
I'm using rolled oats instead of the instant ones. The instant ones can be a bit more powdery.
And we are going to soaked these. So they are going to soft enough a little bit.
We are going to use around 100 grams which is enough for 2 people.
These little chia seeds are pretty amazing.
They're really, really high protein and they're packed with nutrients.
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.
These are pumpkin seeds. Pumpkin seeds are really high iron.
If you can't get hold of chia seeds, then you could just double up on the pumpkin seeds.
And we gonna add just about a tablespoon
So the real beauty with this bircher is that you can actually just make it with whatever else you've got,
and you can actually adapt this recipe to suit what you like to eat in the morning.
What we need to add next is a little bit of sweetness.
I'm going to use maple syrup. A tablespoon here.
Honey is the same as maple syrup is sweet but it's better than just adding a tablespoon plain refine sugar.
A little bit of vanilla extract here.
This is just gonna add some warmth, some kind of depth and some heady spice to this.
And I love adding lemon zests to lots of things. You might think it's a bit of a weird thing to add at breakfast.
They're refreshing and I think having that in the morning is really, really nice.
The next thing is almond milk. You could use any milk you like here really. I like almond milk because it add a bit of a extra protein and a bit of energy.
I've got about 350 ml which is going to be the perfect amount to soak these oats.
By soaking the oats and seeds overnight, we make this lovely, creamy texture.
But at the same time, we are actually speeding up the digestion process.
So that's all ready to go, and you can really smell the vanilla and the zestiness of the lemon in here.
So what I am going to do is just cover this.
I'm just going to use a plate. If you use cling film or whatever and just going to pop in the fridge overnight.
This bircher's been in fridge overnight.
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,
and it's lovely and creamy and thick. So I'm really happy with that.
I'm just going to pop that here, while I chop up a bit of fruit to go with it.
I'm just going to do a couple of pears, but you can really use whatever's in season.
Add a little pinch of cinnamon. I'm gonna squeeze over a tiny little bit of lemon juice,
and I'm also just gonna add a few of these sour cherries
I always do this fresh on the morning I'm going to eat it.
The bircher is brilliant to do overnight, so this is all the work done the night before,
and all you need to do in the morning just chop up a little bit of fruit or even throw some berries or drop some dry fruit on top if you really in a rush.
Put other half back in the fridge for tomorrow, cause this bircher will be good for a couple of days.
I'm going to top these off with a little bit of pear and the other sour cherries.
You know this is going to be absolutely delicious.
And then to finish off, just a tiny bit more maple syrup.
So here it is. My delicious overnight bircher museli. It's packed with nutrition,
it's full energy and it's completely delicious.
So I'm just gonna have -mm- that is really really good. It's zingy. It's lemony.
You can taste the vanilla, cinnamon on the pears, the sweetness of the maple syrup,
That is really good. I'd love you to share with me what you make for breakfast,
what are your healthy breakfast options.
If you like this recipe, please give us a like. If you haven't subscribed to FoodTube, please subscribed up there.
It's absolutely free.
This and loads more healthy recipes are in my book "A modern way to eat"
and head over to Jamieoliver.com for loads of healthy recipe ideas and even more inspiration.
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【料理食譜】美味早餐自己做!超簡單的麥片料理Healthy Breakfast Muesli | #10HealthyMeals | Anna Jones

43450 分類 收藏
chowing 發佈於 2017 年 7 月 17 日   chowing 翻譯   Pi-Chien Hu 審核

影片簡介

你都喜歡吃什麼樣的早餐呢?早餐店的三明治配奶茶、油條配豆漿是否已經吃膩了呢?便利商店的 39 元、49 元超值組合似乎又有些不健康。別擔心,本週的主編精選教你如何跟上動手做早餐的潮流,一起吃的安心又健康!看完影片,馬上就可以升級什錦果麥大師啦,你還在等什麼!


1
packed with0:42
想要形容很多東西很擁擠的狀態,你可能會冒出 lots of 或是 many 這兩個選擇,但是其實你也可以用 be packed with,用來指「裝滿、塞滿」。
The bus is packed with students.
公車上塞滿了學生。


而影片中有提到 "they're packed with nutrients" 的意思就是指「奇亞籽充滿了營養」。這邊就想來另外提醒一下 nutrient 這個常見單字的用法啦!nutrient 有形容詞和名詞兩種詞性,形容詞是「營養的」,而名詞則是指「營養物」。

此外,再來補充一下這一組時常令人搞混的單字:nutritionalnutritious 吧!兩者都是「營養」的形容詞,那到底該如何正確的分辨呢?

nutritional 是指「和營養有關的」,用於像是 nutritional supplements 「滋補品」或 nutritional information 「營養資訊」等地方;
nutritious 則與 nourishing 同義,意思是「營養價值高的、富含營養的」,例如 a nutritious meal 「一頓富含營養的餐點」。
Carrots are nutritious vegetables, but most kids dislike the taste.
胡蘿蔔含有豐富的營養價值,但大部分的小孩子都不喜歡它的味道。


*同場加映:
怕胖不敢走進速食店?教你吃出對的選擇! (How to Make Healthy Choices at Fast Food Restaurants)




2
get hold of0:55
get hold of sth. 意思是「得到、獲得」,同義字是 obtain
I managed to get hold of a set of Big Bang Theory for half price.
我想辦法用半價買到了一整套的《生活大爆炸》影集。


get hold of sb. 為「和某人聯繫、聯絡」。
Could you get hold of Tom and tell him that I will be late for half an hour, please?
可以請你幫我聯絡湯姆並告訴他我會晚半小時到嗎?


但若用在自己身上的話,get hold of oneself 則是指「使自己冷靜下來」,此時,亦可以用 calm oneself down 來表示。
Timmy tried to get hold of himself by taking a shower.
提姆試著用沖澡讓自己冷靜下來。


*同場加映:
【TED】Tim Harford:試驗、錯誤以及上帝情結 (Trial, error and the God complex)



3
heady1:32
heady 除了影片中「令人陶醉的」之意思外,亦有「任性的、輕率的、興奮的」等意思。
Inflation may sometimes correct the market failure, but it is a heady and dangerous method.
通貨膨脹有時的確可以矯正市場失調的情況,但這是一種輕率而危險的手段。

Lost in heady sensation, Windy speak out all her secrets to everyone.
迷失在興奮的情感中,溫蒂向大家大聲的宣告了她所有的秘密。

The heady youngsters are making fun of others' accent.
那群不可一世的青少年正在取笑他人的口音。


4
zest1:34
zest 這個字有「熱情、興趣」的意思,而在影片中,則用來指「橘子、檸檬等用以調味的柑橘類果皮」。另外,影片中還有提到 zestiness 這個字,用來指檸檬皮的風味、香味。
She joined in the marathon with zest.
她興致盎然地參加了馬拉松比賽。

My mother likes to use lemon zest to add a little bit flavor to her dishes.
我媽媽喜歡加一些檸檬皮替她的料理提味。


*同場加映:
【職場的進擊】向賈伯斯學習高超的簡報技巧 (Present Like Steve Jobs)



5
zingy3:48
zingy 有「充滿活力的、吸引人的」,而這個看起來可愛的字的發音是 zing-ee,KK 音標是 [ˋzɪŋɪ],而不是 zing-gee 喔!這裡提供一個發音的記憶小撇步給大家:這個字是由 zing 這個詞所演變而來的,因此唸法上就會是原本的 zing 後面加上 [ɪ] 的音哦!
zing 有動詞和名詞兩種詞性,動詞上有「呼嘯疾行、輕快」的意思,而名詞上則有「活力、尖嘯聲」之意。
Here are a few writing tricks to make your words zingy.
這裡有一些寫作竅門,能讓你的文字更加的有活力。

The zing of the passing bullet scared her.
子彈飛過的尖嘯聲嚇到她了。


其他可以用來形容「有活力」的單字還有:

energetic (adj) 有活力的
vibrant (adj) 震動的、響亮的、充滿活力的
lively (adj) 活潑的、栩栩如生的
spirited (adj) 有精神的、生氣勃勃的
vigorous (adj) 精力充沛的、有元氣的

雖然每個字基本上都有充滿活力的意思,在使用上很多時候也可以通用,但是還是有一些單字本身的特色和延伸出去的感受,在使用上可以多去感受一下哦!

另外,動畫片《尖叫旅社》裡的台詞有個用法 "You're my zing." 則是指你是我的真命天女的意思。一起來聽聽看這首歌!

*同場加映:
尖叫旅社 - 一見鍾情 Zing 片尾曲 (Hotel Transylvania - The Zing Song [FullHD & High Quality Audio] - English Subtitle)



看完影片後,你是不是也覺得動手做早餐一點都不難呢?除了可以自己去調整配方,備料也非常方便,完全不用擔心上班上課會遲到,真的是學了一招受用十年啊!相信任何人只要有心,都能開始吃得健康,充滿朝氣過每一天!

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