These recipes are perfect for days when you're running late and you want to have something nutritious to eat

這些點子完美的適合當你快要遲到時而你也想要吃些營養

and tasty on the go.

且好吃的外帶食物.

Hey Mom!

嗨, 媽!

I'm good! I just got back from school and now I'm eating some lunch.

我很好! 我剛從學校回來, 現在我正在吃午餐.

Oh... you know just some potatoes and bread and then some tomatoes and some cheese.

喔, 你知道的, 就是些馬鈴薯, 麵包, 還有些蕃茄還有起司.

Yeah, pretty balanced! Oh mom, can you take me to the dance class I have it at 5.

是啊, 相當均衡! 喔, 媽, 你可以帶我去五點的舞蹈課嗎?

Ok great! See you then. Bye

太好了! 等會兒見, 再見.

Mom? You know, never mind... I'm not going to the dance class today.

媽? 那個, 沒關係了, 我今天不去上舞蹈課了.

No, I feel really sick. I don't know, maybe the potatoes were rotten. I don't know...

不, 我覺得不舒服, 我也不知道, 可能是馬鈴薯壞掉了, 我也不知道...

Yeah, I'm just gonna rest. Ok. See you, bye!

是啊, 我只想要休息一下. 好的, 再見囉.

I should really start eating healthier... Let's do this!

我真的應該吃的健康點....就這麼辦!

Hey loves! I'm super excited about today's video because it was requested a lot and I've

嗨, 親愛的各位! 我對今天的影片很興奮因為這個主題已經被要求很多次, 而我

never filmed something like that before. I'm going to show you 10 healthy breakfast and

從來沒有拍過這類的主題. 我將會示範十種健康的早餐與

lunch ideas for back to school. These are all very easy and quick to make - you can

放學後的午餐點子. 這些製作都相當的簡單快速- 你可以

make them the night before and then in the morning you just grab breakfast and lunch

在前一天晚上做, 而到了早上你只要帶著早餐和午餐

and you're good to go. I hope you guys are excited and let's get started.

就準備好出門. 我希望你們也很興奮, 讓我們開始吧.

Let's start with 5 delicious and healthy breakfast ideas! First we are making these delicious

我們先從五種美味且健康的早餐點子開始! 首先我們要做這些美味的

oatmeal cookies. You need just two ingredients to make them: One cup of oats and 2 ripe bananas.

燕麥餅乾. 你只需要兩種材料製作他們: 一杯的燕麥片和2根熟透的香蕉

Peel and then mush the bananas with a fork until you get that runny consistency. Put

香蕉剝皮後用叉子壓碎直到香蕉泥流動的質地.放

it into a bowl and add your oats. Mix it well with a spoon and you can totally finish here

進一個碗中加入燕麥片. 用湯匙混合好, 而你也可以在這步驟就停止

or you can add some more ingredients for a fuller taste. I like to pop in some cinnamon.

或是你可以為了更完整的口味加多些材料. 我喜歡加些肉桂粉.

You can mix in chocolate chips, nuts, raisins whatever you prefer. Take a parchment lined

你可以混合些巧克力碎片, 堅果, 葡萄乾或是任何你喜歡的材料. 拿一個放上烘焙紙的

baking tray and place on the mixture in little piles like this. I am going to flatten the

烤盤將混合好的糊堆在上面. 我會用湯匙稍微壓平

top with a spoon, to make them look more like cookies. I like to decorate mine with some

上面讓他們看起來更像餅乾. 我喜歡裝飾我的餅乾

dried blueberries and cranberries. You could have just mixed this into the cookie mixture,

使用些藍莓乾與蔓越莓乾. 你也可以將他們直接混合在餅乾糊裡面,

but I like how the cookies look with the dried fruit on top. Put your cookies in the oven

但是我喜歡餅乾上有果乾的樣子. 將你的餅乾放進烤箱中

at 350 Fahrenheit for 15 minutes. Here they are all done, smelling delicious! Put them

用華氏350度(攝氏180度)烤15分鐘. 這些是已經完成的, 聞起來好美味! 將他們放進

in an air tight container and you have a great breakfast on the go ready. You can make these

密封容器裡, 你就有了很棒可以帶走的早餐. 你可以在週末製作這些

on the weekend and they will last you for the entire week. When you are running late

他們可以維持一個星期. 當你上學快要遲到時

for school you can just grab a couple of cookies and you're out the door. A perfect way to

你可以拿一些餅乾出門. 完美的方式

get a nutritious and super tasty breakfast on the go. I also love how you can tailor

得到營養而且超級美味的外帶早餐. 我也喜歡你們可以

this recipe by mixing in the ingredients you like.

依照自己喜歡的材料混合放在這個食譜中.

Another great breakfast to go idea is a yogurt and fruit in a cone! Take an ice cream cone

另一個很棒的外帶早餐點子是優格水果冰淇淋甜筒! 拿一個冰淇淋甜筒

and ignore me pretending to be a unicorn. Put some fruit in the cone like that, I have

並且請忽略我假裝是隻獨角獸. 像這樣放些水果在甜筒中, 我有

some blueberries, which you guys know I am obsessed with. Take a big spoon of yogurt.

些藍莓, 你們知道我超著迷的. 拿一大湯匙優格.

I like using Greek version because it's thicker and also richer in protein than the usual

我喜歡用希臘優格因為他們比較濃而且蛋白質比平常的較豐富.

one. Put it on the cone just like ice cream and then top it off with some more fruit.

放進甜筒中就像冰淇淋一樣, 並且在上面用些水果裝飾

I have blueberries and strawberries. Voila, a minute breakfast that you can eat on your

我有藍莓和草莓. 你看, 一分鐘完成早餐你可以

way to school. This breakfast is so yummy and it also looks adorable, right? I know

在去學校的路上吃. 這早餐是多麼好吃而且看起來好可愛, 對吧? 我知道

that the cone contains sugar but you get your protein from yogurt and benefits from fruit

甜筒裡面含有糖但是你可以從優格和水果中得到蛋白質和好處

so from time to time I think this is a great breakfast or a snack to have. Cheers! Cheers

所以我想這是個很棒的早餐或是點心. 乾杯!

with a blueberry shot...

用藍莓杯乾杯...

If you like fruit as much as I do then you will love the next idea which is a fruit salad

如果你像我一樣喜愛水果, 那你會喜歡下一個點子, 那就是水果沙拉

in a jar. Basically you just want to cut small pieces of different fruits of your choice

裝在罐子裡. 基本上你只需要將你選擇的不同水果切成小塊

and put those in the jar. Today I found in the fridge some pineapple,

然後放進罐子中. 今天我在冰箱中發現一些鳳梨,

which is one of my favorite fruits and is also a great source of vitamins C and B. Then

這也是我最愛的水果之一而且他是很好的維他命C 與 B 的來源. 然後

I also have some strawberries, because who doesn't love strawberries right. Here I have

我也準備了些草莓, 因為誰會不愛草莓呢,對吧. 這裡我也有

some clementines too. And no I don't know how to juggle. To me clementines are such

些克萊門橙. 而且我不知道怎麼耍雜戲. 對我來說克萊門橙是種

a christmassy food. The markets are full of this yummy fruit in November and December.

聖誕節的食物. 十一月和十二月市場上充滿這美味的水果.

In the jar I first popped some red currants, pineapple, then blueberries, strawberries

罐子中我先放些紅醋栗, 鳳梨, 然後是藍莓, 草莓

and clementines. There you go - an easy and nutritious breakfast for school or work! You

還有克萊門橙. 你看-不論是去學校或是工作都是一頓簡單營養的早餐! 你

can make this fruit salad the evening before and in the morning you have a delicious breakfast

可以在前晚製這個水果沙拉然後早上你就有了美味的早餐

waiting for you.

等待著你.

This next one is probably my favorite breakfast in the bunch – delicious granola bars with

下一個大概是我最喜歡的早餐了 - 美味的營養棒

nuts, fruit and chocolate chips! You need chopped cashews, pumpkin seeds, chopped almonds,

裡面有堅果,水果和巧克力片! 你需要切碎的腰果, 南瓜子, 切碎的杏仁,

cranberries, puffed rice, dark chocolate chunks, flax seeds and a pinch of salt. Give it a

蔓越莓, 爆米花, 黑巧克力碎, 亞麻子 和些許的鹽. 將他

little mix and then in a separate bowl combine one table spoon of almond or peanut butter

們先混合一下然後在另一個碗中將一湯匙的杏仁醬或是花生醬

and a quarter of a cup of rice syrup. Stir those two together until you have a nice even

與四分之一杯的米糖漿. 攪拌直到兩樣均勻溶合

mixture and then pour it into the bowl with nuts and seeds. Mix well until all the ingredients

倒入堅果的碗中. 混合均勻直到所有食材

are nicely incorporated, like that. Put the mixture on a smaller parchment lined baking

都互相結合, 像這樣. 倒入已經鋪好烘焙紙的烤

sheet. Flat it down really well to assure there are no free spaces in the mix. Pop it

盤中. 鋪平直到混合物中沒有空隙. 放

in the oven and bake at 325 degrees Fahrenheit for about 20 minutes. You can cut your bars

進烤箱以華氏325度(或是攝氏160度)烤20分中. 你可以

when the mixture is still hot or you can wait for them to cool down. These granola bars

在烤好的營養棒還是熱的時候或是等到冷卻後再切. 這些營養棒

are seriously delicious! You can store them in an air tight container so they remain fresh

真是美味! 你可以將他們存放在密封容器中他們會維持新鮮

and crispy. Or you can put your bar in a little plastic bag and you can have it as a snack

爽脆. 或是你可以將他們分別放在小塑膠袋中而你可以把他們當做任何時間吃的零食

during the day. The granola bars that you buy in a shop are usually packed with sugar

你在店裡買的營養棒通常含有許多糖份

and other unhealthy stuff. With this homemade bars you know what you put in and you can

還有其它不健康的東西. 在這個自製的營養棒你知道你放了甚麼在裡面而且你可以

always adjust the recipe to your liking!

調整你喜歡的材料在這個食譜中!

When you have more time before your classes start you can make this breakfast, which is

當你在上課前有更多時間的話你可以做這道早餐,他是

just as yummy as it is pretty to look at! For the pepper eggs, first cut two slices

這麼的好吃又好看! 甜椒蛋, 先切兩片

of pepper, which should be about half an inch thick. Place them in a frying pan and beat

甜椒, 大約半英寸(1.2cm)厚. 將他們放在平底鍋上然後

one egg into each pepper ring. See how cool this looks already!? Add a pinch of salt or

各打一顆蛋在甜椒圈圈裡. 光是這樣看就已經多酷了!? 再各加一些鹽或

any other seasoning of your choice. While the eggs are cooking I am going to make some

是其他你喜歡的調味. 當蛋正在煎的同時我來準備一些

fruit kebabs, because I want this breakfast to be extra picture worthy! Take the fruits

水果串, 因為我想要早餐更加適合拍照! 拿些

of your choice and cut them into pieces. Here I have some strawberries, a kiwi, a banana

你選擇的水果將他們切成塊狀. 這裡我準備了些草莓, 一顆奇異果, 一根香蕉

and blueberries. If you love blueberries, Norway is definitely the place to live. If

還有藍莓. 如果你喜歡藍莓, 挪威一定適合你居住.

you follow me on Instagram you know that. I've been picking so much blueberries this

如果你有在追蹤我的 Instagram 你知道我在今年採了許多藍莓

year, they were literally everywhere! Here you go, how adorable are these and of course

他們真的無所不在! 你看, 這些多麼可愛而且當然

tasty and healthy too! I love them. When the eggs are done, carefully put them on a plate.

好吃又健康! 我愛他們. 當蛋煎好時, 小心的將他們放在盤子上.

And as a side we have our pretty fruit kebabs. This breakfast is just delicious, nutritious

而旁邊我們有了漂亮的水果串. 這頓早餐是這麼美味營養

and totally Instagram worthy. I mean come on, don't deny it, I know you do it to. We're

而且當然適合放在Instagram 上. 我指的是, 不要否認, 我知道你會這麼做. 我們

all guilty here. No but seriously, I think this is a great breakfast for when you have

都有罪啦. 不過認真的, 我想這是個很棒的早餐當你

a bit more time and you want to eat something healthy, but also have fun preparing it. Breakfast

有多一點時間而且想要吃些健康準備起來又有趣的早餐.

for champs for sure!

當然是早餐冠軍啦!

Now let's move on to the lunch portion of this video! First we are making some healthy

現在我們移到午餐部份! 首先我們要做些健康

egg muffins with veggies. Beat three eggs into a mixing bowl. Take your hand mixer and

的蔬菜蛋馬芬. 打三顆蛋在攪拌盆中. 拿出你的手持打蛋器

whisk the eggs. While doing that add about a deciliter of milk and one or two table spoons

打散這些蛋. 然後加入100ml 的牛奶還有1-2 湯匙的

of flour. I am using almond milk and buckwheat flour, but any milk and flour will do. Pour

麵粉, 我這裡使用的是杏仁奶和蕎麥麵粉, 但是任何的牛奶與麵粉都可以的.

the mixture into the muffin form. Since I have the silicone form I don't have to use

將麵糊倒入馬芬烤模中. 我用的是矽膠烤盤所以我不需要使用

the paper muffin cups. But go ahead and use those if you have them. Leave the muffins

馬芬紙模. 但是如果你有的話也可以使用他們. 將馬芬

aside for a minute and cut the veggies of your choice into small pieces. I have some

放在一邊, 然後開始將你選擇的蔬菜切成小塊. 我有些

pepper, tomato and a zucchini. You can also put in mushrooms, carrots, spinach or any

甜椒, 蕃茄和櫛瓜. 你也可以放些蘑菇, 胡蘿蔔, 菠菜或是任何

other vegetables of your choice. Throw the veggie pieces into the muffin mixture – as

你喜歡的蔬菜. 將蔬菜丁放入馬芬糊裡面-

much or as little as you like. I like to be quite generous with vegetables so I am putting

放多或放少隨你喜歡. 我喜歡大方的放多一些蔬菜所以我就

in loads of them. Put the muffins in the oven and bake at about 320 degrees Fahrenheit for

放很多. 將馬芬模放入烤箱以華氏320度(攝氏160度)

20 minutes. These muffins are so yummy and healthy and you can have them hot or cold.

烤20分鐘. 這些馬芬非常的好吃又健康而且熱的吃或是冷的吃都可以.

Make them the day before and then take them to school or work. I added some grapes, goji

在前一天製作他們然後隔天帶去上學或上班. 我會加一些葡萄, 枸杞,

berries and almonds to my lunch box as well. The egg muffins are also nice as a little

或是杏仁在便當盒中. 這些蛋馬芬也相當適合當

snack at home. In the fridge they will last you up to 3 to 4 days. A tasty and nutritious

在家吃的小點心. 在冰箱可以存放3-4 天. 是個好吃又營養的

lunch for school.

學校午餐.

A great lunch idea on the go is a salad in a jar. The options here are endless so use

一個很棒的午餐點子就是行動沙拉罐. 這有無限的選擇使用

whatever salad you like or happen to have in the fridge. I'm going to use some cherry

隨你喜歡或是剛好冰箱就有的. 我這裡使用一些櫻桃

tomatoes – these are so sweet and good. I also like to add a lot of peppers, I have

蕃茄- 這些相當甜美好吃. 我也喜歡加很多甜椒, 我有

a yellow and an orange one. I will also add some cucumber to my salad. Finally I am cutting

一個黃色和一個橘色的. 我也會加些小黃瓜在沙拉裡面. 最後我切一些

some feta cheese cubes and now it's time to throw all of that goodness into a jar! You

Feta cheese 小丁, 是時候將所有好東西進去罐子裡! 你

can make this salad the day before school and then just grab it in the morning. Especially

可以在前一天製作這個沙拉然後隔天早上只要帶著走. 特別是

if you are not using leafy greens in your salad like me. Drizzle with a bit of olive

如果你不是用些綠葉菜在沙拉裡面. 淋一些橄欖油

oil and a splash of lemon juice for the dressing. You can throw this salad in your school bag

和一些檸檬汁當成淋醬. 你可以將這沙拉丟進書包裡

and have it ready for when your tummy gets hungry. I eat salad for lunch almost every

當你餓的時候就可以隨時拿出來吃. 我幾乎每天午餐都吃沙拉.

day and I love how it fills you up but it is also a light meal. Heavy lunches sometimes

我喜歡這樣可以填飽肚子但是他是一個輕食. 吃太多午餐有時

make me feel tired and without energy for the rest of the day. A nice salad like this

會讓我覺得疲勞, 而且剩下的一天沒有活力. 一個像這樣的好沙拉

will instead make you feel refreshed and full of energy.

相反的會讓你覺得既清新又充滿活力!

Next we're making this delicious spelt bread sandwich! I am going to show you how I make

下一個我們會製作這個好吃的Spelt麵包三明治! 我會從頭開始示範我如何製作

the most tasty and quick bread from scratch. Put five hundred grams of spelt flour into

這個最好吃而且快速的麵包. 放入500g 的Spelt麵粉在

a bowl. I am using a mix of finely and coarsely ground flour. Add a tablespoon of baking soda,

碗中. 我使用一半的細磨與一半的粗磨粉. 加入1大匙的小蘇打粉,

a teaspoon of sugar, I am using coconut sugar, a pinch of salt, two table spoons of olive

1茶匙糖, 我使用的是椰子糖, 一些鹽, 2大匙的橄欖油

oil, juice of half a lemon and 5,5 deciliters of water. Mix this thoroughly until all the

半顆檸檬汁和550ml 的水. 將所有食材徹底攪拌

ingredients are evenly combined. Pour the mixture into a bread form. Sprinkle with some

均勻. 將麵糊倒入一個麵包烤模. 灑上一些

sunflower seeds and put it in the oven. Bake for an hour at 320 degrees Fahrenheit. This

葵花子然後放進烤箱, 使用華氏320度(或是攝氏160度)烤一個小時.

bread only takes 10 minutes of your time and is just so much healthier than the ones you

這個麵包只須要你花10分鐘準備, 而他比你在超市買的還要健康多了.

buy in a supermarket, which normally have too much salt added plus all the preservatives

外面買的通常加了太多的鹽還有一些防腐劑

and other nasty stuff. Since I learned this recipe from my boyfriend's mom almost a year

和其他噁心的東西. 自從我一年前從我男朋友的母親那邊學會這個食譜後

ago, I never bought bread again, trust me. I always bake it myself. Cut two slices of

我就沒有再買過麵包了, 相信我. 我都是自己烤麵包. 切下兩片

bread and make yourself a nice tasty sandwich. I like to spread some butter on one piece

麵包製作一個好吃的三明治. 我喜歡在其中一片上面塗些奶油

and then add some lettuce, turkey slices, tomatoes and mozzarella cheese plus pickles

然後加上些生菜, 火雞肉片, 蕃茄和Mozzarella cheese 還有一些酸黃瓜

which are like my favorite thing in the whole world. And that's it, a delicious spelt bread

這些是這世界上我最喜歡的東西. 就這樣美味的Spelt麵包

sandwich. Into my lunch box I also added some red currants and blueberries. A super tasty

三明治. 放入我的便當盒我也會加一些紅醋栗和藍莓. 一個超級好吃

lunch for school or work. Yum yum. And here you have an example of an epic fail while

的上課或是上班的午餐. 好好吃, 這裡你看到拍攝中的一個大失誤的例子

filming. Anyway this was my healthier twist on a sandwich that you really need to try!

無論如何這是我比較健康版的三明治你真的要試看看!

Now let's make a little lunchable or tapas inspired lunch box. First I am going to show

現在我們要做小一點的午餐或是以開胃菜為靈感的便當盒. 首先我要示範

you how to make these yummy ham rolls. Take some ham or turkey slices and spread on some

如何製造這些美味的火腿捲. 拿一些火腿或是火雞肉片在上面塗一些

brie cheese. Put on a few rocket leaves. Roll the ham like this and secure it with a toothpick.

Brie cheese. 放上一些芝麻葉. 將火腿像這樣捲起來然後用牙籤固定住.

These rolls are so tasty, and perfect for a snack, lunch or even a party. You can make

這些捲相當美味而且非常適合當做點心, 午餐甚至是派對. 你可以

them in advance and store them in a fridge in an air tight container. In my lunch box

提前製作他們然後放在密封容器中放在冰箱保存. 在我的便當盒中

I am putting a cracker, three turkey rolls and then I also decided to add some veggies.

我放一片餅乾, 三個火雞肉捲然後我決定再加上一些蔬菜.

So here I am cutting carrots into thin sticks. Do the same with cucumbers and put all of

所以我切一些胡蘿蔔成細條還有小黃瓜將這些

these vitamins into a lunch box. We're not finished yet – here are some dried apricots

維他命放入便當盒裡. 還沒結束喔 - 這裡我再放一些杏桃乾

and cashew nuts. My mouth water while I am just looking at all of this goodness. This

還有腰果. 我看著這些東西都要流口水了.

lunch is great for on the go as it contains so many little snacks that you can have during

這個午餐包含很多小點心非常適合帶著走而你可以

the day when you get a bit hungry. You can also add some cherry tomatoes, cheese sticks

在你有點餓的時候享用他. 你也可以加入一些櫻桃蕃茄, 起司棒,

or whatever you prefer. If you make yourself a nice lunch box filled with healthy stuff

或是其他你喜歡的東西. 如果你幫自己準備一個充滿你喜愛的健康食物的便當盒

that you actually love, you definitely won't be craving a pica or chocolate bars from the

你當然不會想要從販賣機買

vending machine.

巧克力棒吃.

Lastly we are making a super tasty tuna wrap, which is just so good, trust me. What you

最後我們要做一個超級好吃的鮪魚捲, 他真的很好吃, 相信我.

need is some cheese, cherry tomatoes, olives and pickles all cut into small pieces, plus

你所需要的要將一些起司, 櫻桃蕃茄, 醃橄欖,還有酸黃瓜全部切成小丁, 再加上

some canned tuna, mayonnaise and a tortilla. Put everything into a bowl.. except the tortilla

一些鮪魚罐頭, 美奶滋和墨西哥餅皮. 將全部的食材放在大碗裡

obviously and mix well. If you want to make this healthier you can use the whole wheat

當然餅皮除外並混合均勻. 如果你想要他們健康一點, 你可以使用全麥

tortilla and you can skip the mayo, but I think this combination is just so good so

餅皮也可以省略美奶滋, 但是我想這個組合就是這麼好吃所以

I am totally having it. No regrets. Put some mixture in the center of tortilla and wrap

我一定會用他. 毫不後悔. 放一些混合好的食材放在餅皮中間然後包起來

it up. You can cut it in half if you want and see how tasty this looks. In the box I

你可以切成兩半如果你想要看他有多麼好吃又好看. 在便當盒中

am also adding some strawberries and two pieces of dark chocolate for the desert. Again, you

我也會加入一些草莓和兩片黑巧克力當成點心. 再次提醒你

can prepare this lunch in advance so in the morning you just grab your lunch box and you

可以提前在早上準備午餐, 然後只要帶著你的便當盒

are good to go. Another little idea - make this tuna mixture and instead of putting it

你就可以準備出門. 另外一個點子, 你可以做好這個鮪魚餡而不包在餅皮中

in the tortilla use it as a topping for pasta. You get the most delicious pasta salad ever,

然後灑在義大利麵上. 你就會有最好吃的義大利麵沙拉.

and if you want a bit healthier version try using spelt pasta instead of the usual wheat

而如果你想要再健康一點的版本, 試著使用Spelt 義大利麵取代一般的麵

one. So good, I promise!

我保證很棒!

These were my ten healthy lunch and breakfast recipes. I hope you will try them out and

這些是我的十個健康午餐和早餐食譜. 我希望你們會試看看而且

will like them as much as I do. Let me know which recipe is your favorite and don't forget

跟我一樣喜歡他們. 請讓我知道哪個食譜是你的最愛而且不要忘記

to give the video some love if you want more tutorials like this. Thank you so much for

給這個影片一些喜歡如果你想要多一點這類的示範影片. 非常感謝你們

stopping by, I love you guys and I'll talk to you soon. Bye!

的收看. 我愛你們而且我會很快的再見到你們. 再見.

Eating healthy on the go is not easy. Usually when in a hurry we end up snacking on chocolate

外帶食物吃的健康並不容易. 通常因為匆忙我們會用巧克力棒

bars, pizza slices and other fast food options. Take some time today and make yourself a good

披薩, 或是選擇其他速食. 今天就花點時間幫自己製作一個好的

nutritious breakfast or lunch for tomorrow. You will feel so much better, fresh and energized...

營養的明天早餐或是午餐. 你會感覺非常好, 新鮮, 而且充滿能量...

ready to tackle the world!

準備好應付這個世界吧!