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