So let me give you an amazing breakfast that is delicious, nutritious and you're gonna love.

讓我來做一道超棒的早餐，好吃、有營養，你一定會喜歡。

We are going to make beautiful chocolate bircher.

我們要來做漂亮的巧克力什錦果麥。

Get an apple, a big ol'bowl, a box grater and have a little grate up.

準備一顆蘋果，一個大碗，一個食物磨碎器，磨一下。

And you can grate the whole thing.

你可以磨掉整顆蘋果。

Don't take the skin off, that's where a lot of the pectin is at.

別去皮，皮有很多的膠質。

And then I'm gonna use a pear as well.

然後我還要用一顆梨子。

I wanna take an orange, slice it up straight over your apple and pears.

我想拿一顆柳丁，對半切，直接淋到蘋果和梨子上。

And that's not only gonna add amazing flavour but the vitamin C and the acid in that are gonna stop any of this discolouring.

不僅能增添風味，而且它的維他命 C 和果酸能夠防止水果氧化變色。

Then, of course, the classic; porridge oats go on top.

然後最後當然是經典的燕麥。

And that energy is gonna slow burn until lunchtime.

美味能量會慢慢累積到午餐時間。

So two hefty tablespoons of cocoa goes into the liquidiser.

加入兩大匙的可可粉到果汁機裡。

I'm gonna go in with a banana.

我還要加一根香蕉。

Alright again really really good for you!

這也對你的身體很好！

Fantastic for potassium, it's sweet, it's delicious.

鉀質很好，而且甜又好吃。

600mls of milk, waz this up.

加入 600 毫升牛奶，打一打。

So look basically what we've made is a smoothie.

所以你看，基本上我們做的是奶昔。

And that bitterness from the cocoa has now been balanced with natural sugar from the banana.

現在可可粉的苦味都被香蕉自然的甜平衡了。

And of course, with the porridge oats that energy slowly released.

還有當然，加上燕麥片，裡面能量就會慢慢釋放。

And I've got one last little ingredient to add; the Medjool dates.

我還有最後一點食材要加：椰棗。

But actually, if we chop these up, right, they release their sugar slower and also they're really chewy and delicious and a nice little surprise when you eat it.

但其實，這樣切一切之後，糖分就會比較慢釋放，而且它們很有嚼勁也很好吃，吃到會很驚喜。

So I'll stir that in and this will be ready in like five hours.

拌一拌，放個五小時就準備能吃了。

It will just suck up all the moisture.

它會把水分都吸收進去。

That will happily sit in the fridge for a couple of days.

放在冰箱裡幾天都行。

Easy-peasy!

很簡單！

If it lasts that long so just wrap it up with cling film, squeeze the air out, give it a seal.

當然是如果你能忍住別一口氣全吃完的話，用保鮮膜封好，空氣擠出來，讓它密封。

There's no need to do that topping, just feel good.

不需要這樣倒著玩啦，只是做起來很有趣。

So let's get that in the fridge.

放進冰箱裡吧。

Tomorrow this will be amazing.

明天就會很好吃了。

So this has been soaking overnight and this will be good for a couple of days in the fridge.

這一個已經放隔夜了，在冰箱裡再放幾天都行。

But it won't last that long.

但它很快就會被吃光了。

You can see that it's thickened up so a nice little spoon like that is beautiful, a little handful of hazelnuts.

看得出來它已經變稠了，舀一匙起來，太美了，然後加一小把榛果。

Of course you could use any nut you like but I really love hazelnuts and chocolate - you know why.

當然你也可以用別種堅果，不過我真的很喜歡榛果配巧克力，你懂的。

I've the seeds, let's just get those sprinkled in just mix seeds and just bash it up.

拿一些種子，撒進去混一混然後搗一搗。

So I really love to add some nuts and seeds and again this just makes it even more healthy.

我真的很喜歡加堅果、種子，這讓什錦果麥更有營養了。

Whatever fruit is in season, just fill your boots and have a go.

看當季有什麼水果，不要客氣加進去，試看看。

We've got the apple and pear in there already, but of course whether the frozen or fresh, these berries are really, really fun to have with a bircher.

裡面已經有蘋果和梨子了，不過不論是冷凍或是新鮮的，麥片裡加一些梅果是很棒的。

And then if you want to you can add a little bit of Greek yoghurt and this is beautiful, let's have a little try.

然後如果你想，你可以加一些希臘優格，漂亮極了，我們來嚐嚐。

It is so good!

太好吃了！

So really nice start to the day, it feels really indulgent.

很適合拿來開始一天，好吃到讓人迷上。

But of course this bowl is full of goodness!

而且當然哦，這碗滿滿是好食物！

So what you're waiting for?

所以你還在等什麼呢？

Get those oats, get whizzing and get making your bircher.

拿一些麥片，趕快開始跟著做你的什錦果麥吧！

Take care.

各位保重。