Okay we're gonna be doing a beautiful Mexican all-day breakfast.

好的我們接下來要來做一道墨西哥風味的全日早餐

It's five ingredients, it's a veggie meal, it's really delicious.

它只要五種食材、素食料理、而且真的很美味

I can have it for breakfast, brunch, even a midnight munchie.

可以拿來當早餐、早午餐甚至是宵夜

It's from my book.

這道菜收錄在我的書，

Five Ingredient Food: Quick and Easy and I hope you're gonna love it,

「傑米‧奧利佛的 5 種食材」，希望你會喜歡它

but even better than that we've got Joe wicks in the house!

但更棒的是， 喬‧維克斯來到我們現場！

High five dude!

擊掌一下，兄弟！

Great intro to that recipe,

很棒的開場介紹！

and mate, the five ingredients is so simple why didn't I think of it?!

還有老兄， 只要五種食材這麼簡單，我怎麼會沒想到？！

Well you can do four.

那你可以做四種的

Like six minutes abs, you can do five minute abs.

就像我的 6 分鐘練腹肌， 你可以出個 5 分鐘的

For my audience that might not know you, most of them do, tell them what you do.

為了還不熟悉你的觀眾， 當然大部分都認識你了，告訴他們你是誰

My name is Joe Wicks, also known as The Body Coach, and I'm basically a

我是喬‧維克斯， 主持 The Body Coach 這個 YouTube 節目 ，然後基本上我是個

guy that just really believes in healthy home-cooked food, combined with exercise

崇尚自己煮些健康食物、搭配運動的人

so you can enjoy really lovely stuff and you haven't got to go on a low-calorie diet

這樣你既享受美食， 又不用靠吃低卡代餐

to achieve the body you want.

來達成瘦身目標

So that's my philosophy!

以上是我的自我介紹

This recipe is right up my street, five ingredients, simple cooking.

這份食譜很對我的胃口，五種食材，料理起來很容易

So we got the five ingredients here.

我們準備的五種食材在這裡：

We've got chilies, eggs, black beans, great source of

辣椒、蛋、 黑豆，很棒的碳水化合物

carbohydrate and protein, avocado, we do love an avo don't we?

和蛋白質來源。酪梨，大家都喜歡酪梨，對吧？

Vegan Easter egg.

素食者的復活節彩蛋

They love 'em!

他們喜歡它！

And a lime, okay. Do you like a pickle?

還有檸檬。 你喜歡泡菜嗎？

I do love a pickle.

我很喜歡泡菜

Finely slice these chilies.

把辣椒切成碎丁

These must have a kick to 'em right?

這辣勁一定很強對吧？

You're absolutely right, some are milder, some are hotter.

你說對了，有些沒那麼辣，有些比較辣

This is gonna be a spicy breakfast dude all that chili.

這份早餐會是辣味的對吧，兄弟， 看這些辣椒

If you just put salt and a little vinegar on here,

如果加少許鹽、一點紅酒醋在上面

we can make a little pickle.

就可以做出簡單的辣椒泡菜

But honestly like you'll get addicted to that.

說真的，你可能會喜歡這個

That one cheese on toast.

搭配起司放在土司上

Alright I'll give it a go.

我會試試看

So a little oil in a pan.

平底鍋倒一點油

That's on a medium heat can you slice us a bit more chili?

開中火。你可以幫我再切一些辣椒嗎？

Yeah, just thinly sliced yeah? Absolutely.

好，切薄片對吧？ 對！

We both love avocado don't we bro?

我們倆都喜歡酪梨對吧，兄弟？

Yeah, healthy fats, you know it's one of those things monounsaturated fat, really good for the heart.

對，有益健康的脂肪酸， 像這種單元不飽和脂肪酸對心臟很好

I think a lot of people when they go on these low-calorie diets, they're told that fats

我覺得很多人開始吃所謂的低卡飲食後，會聽到說油脂

are the devil and you've got to stay away from all of them.

是邪惡的、 你一定要遠離所有的油脂。

but you know nutrient-dense foods like an avocado, don't be frightened of them

但這種營養素密集的食物，像酪梨，就不用害怕

and a couple of eggs a day is perfect for you, you know?

還有一天兩顆雞蛋對身體很好，你知道吧。

Really really nice.

真的很好。

This is a really healthy meal, you know for any day of the week really.

這是道很健康的餐點，一週中哪天吃都很適合

Put those in there bro.

把那些放進這裡，兄弟

Right, the chili in the oil.

好，辣椒放入爆香

So we're just gonna fry those chilies, just for a little bit.

我們開始炒這些辣椒，只要一下下

I just love the colour.

我真的很喜歡這顏色

Bit of spice yeah, this is bringing a Mexican vibe isn't it, cause you want a bit of spice in there.

加一點辣，這樣就製造了墨西哥風味對吧？因為你想要這道菜帶點辣

Absolutely.

沒錯！

As soon as those chilies have just fried up a little bit, see these eggs here as well,

辣椒炒過之後…可以看到這邊準備了雞蛋

these are Burford Browns and these are Legbars look at they're nuts colours!

這個是柏福德紅蛋，然後這個是雷格柏雞的蛋，看這種堅果色調！

Where'd you get these from?

你從哪裡買的？

So I just get them in the supermarket, really nice.

在超級市場就買得到， 真的很棒

The eggs go in guys.

現在蛋放進去！

Look at the colour of that yolk, amazing!

看看這個蛋黃的顏色， 好漂亮！

And I'm gonna go in with the black beans,

接著放進一些黑豆，

could have just thrown the black beans in and crack the eggs on top,

你們可以直接把黑豆丟進去，雞蛋表面破掉也

it doesn't really matter but I just want it to look pretty for you guys.

沒關係， 只是我想要讓它看起來更美味

They're already cooked the beans right and they got a nice little natural

這些豆子之前已經煮過了，所以原本就有

sort of water with them that goes really thick.

豆汁，可以讓味道變得更醇厚

Slice this up any old how, frankly.

把這個大概切片，隨興地

Straight on there yeah? Bit salt and pepper? Yep.

就直接放進去？ 接著加鹽和胡椒？ 對！

A little seasoning from a height, a little pepper from a height,

一點調味料在上面， 一點胡椒粒

and then just a little bit of extra-virgin olive oil.

然後再加一點特級冷壓橄欖油，

And then a little tip, the lid, and it kind of coddles the egg so it's fried and it's coddled.

接著一個小撇步， 蓋上蓋子， 煨煮雞蛋。所以這道菜有炒也有煨煮的香味

It's a dream breakfast really. I reckon a minute and a half and you'll havea soft cooked egg.

這真的是道夢幻早餐！大概一分半鐘就有煮得很嫩的蛋

It's steaming up, and what'll happen you just see the eggs just starting to sort of go opaque,

現在都是水蒸氣。接下來蛋白表面開始變白，

you know cooking on the outside, soft in the middle.

就是外表是熟的，但裡面還很嫩

Right this is the moment brother.

時候到了， 兄弟

I've just turned it off.

把蓋子拿掉

There you go, look at that!

看看這個！

That's a one-man for me, I could smash that easy.

我可能會把它搞砸， 如果是一人份的

Yeah, I can do four eggs, but that's for two people, is it?

但我可以煮四顆蛋。不過這是兩人份對吧？

Yeah absolutely I mean I just serve that pan in the middle of the table.

是， 沒錯。我把整鍋直接放到中間的餐桌上

Get my chillies.

加入辣椒

I mean if I was coming in at midnight, you know I'm wanting a little bit of a munchie

如果在晚上，我想要來點宵夜

I probably would heat up a little wrap or a toast, it'd be good with rice.

我可能就會把它夾進加熱後的餅或吐司、也很適合拿來配飯

So guys this is a five-ingredient meal.

所以大家，這就是只要5種食材的餐點

We're gonna have a little tuck in now.

我們現在要開吃了！

Aw they're really really good quality eggs.

哇！這個雞蛋品質真的很好！

Tastes amazing!

嘗起來美味極了！

That is something I'll definitely be making again, no doubt.

這道菜我一定會試著做一次， 真的！

It is spicy though. I got the spicy bit.

雖然蠻辣的，我有點被辣到了。

It does feel like comfort food, but it is healthy isn't it?

它不是那種療癒食物，但很健康不是嗎？

It's lovely. Look if I had choice over you know a chocolate croissant, or a bowl of cereal

它很棒！ 如果要我拿這道菜和巧克力可頌或玉米片

versus that, with those avocados you know the healthy fats from the oil,

之間選， 那麼你知道，酪梨和健康的油脂來源，

that is going to make me feel fuller for longer

這都可以讓我飽足感持續更久

and keep me lean and that's what it's all about.

還可以保持身材， 這就是這道菜的好處

It's about fuelling the body.

這可以為身體提供能量，

That is a winner in my eyes.

這就是這道菜在我看來勝出的原因

And what's that four minutes, five minutes to do?

而且只要花 4 到 5 分鐘料理

Super quick. Easy. Speed is key and that is a proper winner. So there you go guys.

超快！ 而且簡單，快速也是這道菜勝出的關鍵。所以看吧，大家

If you like that, if you want more quick and easy recipes click the link.

如果你喜歡這道菜，想要更多快速簡單的食譜，請點連結

Take care lots of love!

好好保重！

See you later!

下次見！