英语食谱：教你做10款元气早餐.docx

英语食谱：教你做10款元气早餐当你按停闹钟，开始进入上班前倒计时的时候，你应该没有多余的脑子来像一顿健康的早餐吧。也许你抓起一个面包圈和咖啡就匆匆上路，或者在路上的外卖窗口随便买个三明治打发。不管怎样，你的身体还是没有得到足够的营养。不必担心，不需要你每天早晨在厨房花上半个小时。以下的健康早餐只要不超过5分钟的时间就可以准备好，让你全力面对一天的繁忙。1. Dressed Up Yogurt Parfait 多层酸奶芭菲Creating a parfait proves to be a quick and easy breakfast that you can take with you on the run. The Greek yogurt will add some lean protein and calcium to your morning while the assortment of seeds and nuts will bring in the healthy fats you need to keep your appetite levels down and your testosterone up. Finally, the dark chocolate and berries will bring in antioxidants and give just the right amount of sweetness.做一个芭菲是公认的快捷便捷的早饭，你可以带着上路。希腊酸奶提供你早上所需的无杂质蛋白质和钙，什锦坚果在抑制你的食欲的同时能提供身体所需的健康脂肪，并让你的睾酮素上升。最后黑巧克力和莓果含有抗氧化剂并能为你的提供适量的甜度。 cup low fat Greek yogurt四分之三杯低脂希腊酸奶（安慕希那种）1 tbsp. flaxseeds 一茶匙亚麻籽1 tbsp. walnuts一茶匙核桃1 cup fresh sliced strawberries一杯新鲜的切块草莓1 square 90% or higher dark chocolate一块含90%可可或者以上的黑巧克力Layer together Greek yogurt with the seeds and walnuts along with the berries and dark chocolate.将希腊酸奶混合果仁和核桃，还有莓类加黑巧克力，一层层堆在一起。2. Oatmeal Energy Bites燕麦能量团子Oatmeal energy bites are a great option for when you need a grab-and-go breakfast. Prepare these the night ahead and have them ready and waiting for when you wake up. Theyre an energy dense option, so theyre perfect for those busy days when you need a boost. With the slow-burning carbs from the oatmeal coupled with the healthy fats from the nut butter, these double as a calorie-dense option thats great for naturally thin men looking to build muscle.当你急匆匆要走随便抓个东西做早餐，那么燕麦能量棒是个不错的选择。提前一天晚上准备这些东西，等到第二天早上醒来就好。它们富含能量，如果你那些天正好有工作忙需要补充，（那它们就是不错的选择）。在燕麦中含有缓慢释放的碳水化合物，在坚果酱里面含有健康脂肪，这使得这些使食物中的卡路里翻倍，对于想要增肌的天生瘦子是一个非常不错的选择。 cup rolled oats二分之一杯燕麦片3 tbsp. natural peanut butter三茶匙天然花生酱1 tbsp. honey一茶匙蜂蜜1 tbsp. raisins一茶匙葡萄干1 tbsp. slivered almonds一茶匙碎杏仁Feel free to add in any additional fixings that you desire, then mix all the ingredients together in a bowl. Shape into small, bite-sized balls and store in an airtight container until ready to use.随便加你想要加的额外补充物，把所有的材料放在碗里，把他们做成小的，一口大小刚好的球状物，放在密封罐里面存储，直到你需要享用再拿出来。3. Powered Up Oatmeal Bowl能量燕麦Loaded with dietary fiber, this oatmeal bowl is going to combat heart disease while curing a case of morning hunger. In just seconds, you can have a balanced breakfast thats as quick to eat as it is to make.这个燕麦碗早餐富含膳食纤维，能够对抗心脏疾病，同时能治愈早上的饥饿，只需要一点时间就可以得到均衡的营养，做起来就像吃起来那样容易。1/3 cup oats三分之一杯燕麦2/3 cup milk (or unsweetened almond milk)三分之二杯牛奶（或是无糖杏仁露）1 scoop vanilla or chocolate protein powder一勺香草味或是巧克力味蛋白粉1 tbsp. peanut or almond butter一茶匙花生酱或是杏仁酱Sliced fruit of your choice你喜欢的切块水果Prepare the oatmeal with the milk in the microwave. Once finished, stir in a scoop of your favorite protein powder and some nut butter. Top with fruit of your choice for a hearty dose of antioxidants.可以在牛奶里放入燕麦加入微波炉加热，（加热结束）以后，按照个人口味加入一勺你喜欢的蛋白粉和一些坚果酱。在表面加上含有抗氧化剂的水果。4. Hard-Boiled Egg N Avocado Toast溏心蛋加鳄梨吐司Avocadoes are a great source of monounsaturated fats and will help provide stable energy levels for the hours ahead. Their vitamin E content also makes them excellent for improving the look of your hair, skin, and nails.鳄梨富含不饱和脂肪酸，稳定体内能量数小时。它们所含的维他命E，能够帮助强韧头发、 皮肤和指甲。2 whole eggs两个鸡蛋 avocado二分之一个鳄梨2 slices of bread两片面包Cucumber黄瓜Tomato西红柿Slice the Ezekiel bread and then set aside. Fill a pot with water and place eggs inside. Bring to a light boil and then turn down the temperature and continue to cook for another 8-10 minutes. Pour cold water over the eggs and then peel off the shell. Meanwhile, mash the avocado in a bowl and then smear over top of the toast. Slice the eggs and then place over the avocado, placing the cucumber and tomato on top.把Ezekiel 面包切好放在一边。把水壶防水，把鸡蛋放在里面。等到水有点开以后，然后把火关小，继续煮8-10分钟，把冷水浇在鸡蛋上，去壳。同时把鳄梨放在碗里倒成泥，然后涂在面包上，把鸡蛋切切开，放在鳄梨泥上，再放上黄瓜和西红柿。5. Peanut Butter Banana Breakfast Smoothie花生酱香蕉早餐奶昔Have an early morning workout scheduled? A smoothie will fit the bill perfectly. This peanut butter banana smoothie contains the perfect mix of carbs, healthy fats and lean protein to keep you feeling energized and ready to tackle your toughest of gym sessions. The banana will provide a hearty dose of potassium, which will help you maintain strong muscular contractions, and the healthy fats will ensure you dont hit a blood glucose crash at any point during the session.早上有计划去锻炼？那奶昔是非常合适的早餐。这款花生黄油香蕉奶昔含有丰富的碳水化合物，健康脂肪，和瘦肉蛋白。让你感觉精神满满，足以应对健身房里面最严酷的训练。香蕉能够提供丰富的钾，能够帮助你防止肌肉痉挛，健康脂肪能够保证你的血糖在锻炼的时候保持稳定。1 scoop chocolate whey protein powder一斗勺巧克力乳清蛋白粉1 banana1个香蕉1 tbsp. natural nut butter一茶匙天然坚果酱1 cup unsweetened almond milk一杯无糖杏仁露1-2 ice cubes1到2块冰块Mix all ingredients in a blender and pulse blend until desired consistency is reached. Serve immediately.把所有的材料都放入搅拌器，打成想要的糊状就可以了开始食用了。6. Overnight Oats隔夜麦片Another great option to prepare the night before a busy morning is overnight oatmeal. This recipe is super easy to prepare and will keep a couple of days in the fridge, so its great for those who never seem to have any spare time. Put it in an airtight container if you need to and eat it when you first arrive at the office.如果早上太忙，还有一个好的选择就是隔夜麦片。菜谱上的内容相当容易准备，能在冰箱里面存放好几天，对于早上没有时间准备的人来说，再合适不过了，把它们放在密封容器里面，当你一到办公室就可以打开来吃。2 cups oatmeal两杯半燕麦片2 cups unsweetened almond milk两杯半无糖杏仁露2 tbsp. honey两茶匙蜂蜜Sweetener of choice (to taste preference)糖或甜味剂（按个人口味添加）1 cup blueberries一杯蓝莓1 cup sliced strawberries一杯草莓片3 tbsp. almonds三茶匙杏仁Stir together the oatmeal, almond milk, honey and sweetener. Allow to sit overnight and then in the morning, before serving, top with strawberries and almonds.把燕麦片、杏仁奶、蜂蜜、和甜味添加物放在一起搅拌。静置一晚，在食用之前，在表面放上草莓和杏仁。7. Blueberry Boost Smoothie蓝莓奶昔If you have a busy work day ahead filled with meetings and you need to be at your best, try a blueberry boost smoothie. Blueberries are great for enhancing your brain health and will provide you with a hearty dose of antioxidants and vitamins. Blend this together with a little kale, which will add detoxification benefits to your meal, and youll be all set.如果你想以最好的精神状态来面对一天满是会议的繁忙工作，那就要试试蓝莓奶昔。蓝莓可以提升你的脑部健康，提供你所需的抗氧化剂和维他命。在奶昔中加入一点羽衣甘蓝，可以帮助排毒。然后一切就绪，准备工作吧。1 cup fresh blueberries一杯新鲜蓝莓1 handful of kale一把羽衣甘蓝 1 scoop vanilla protein powder一勺香草蛋白粉1 cup unsweetened almond milk一杯无糖杏仁露1 tbsp. sliced almonds一茶匙杏仁片 cup low fat cottage cheese四分之一杯白色软乳酪2-3 ice cubes2-3块冰块Blend all ingredients together in the blender and then serve immediately.把所有的用料放在搅拌机内搅拌，然后皆可以食用了。8. Bran Cereal With Yogurt麸皮谷物酸奶If heart health is a major concern for you, youll want to seek out the best fiber-providing options for breakfast. Few choices are as great as bran cereal, so mix in a little low fat, low sugar yogurt to add the protein you need along with some fresh strawberries for added vitamins and antioxidants.The bran cereal will work well to help stabilize your blood glucose levels while keeping your cholesterol in check. As an added benefit, youll also take in a good dose of probiotics with the yogurt as well, which are key to keeping your immune system strong.如果心脏健康对你来说很重要的话，你想要找到能够提供膳食纤维的食物来做早餐。没有比麸皮谷物的跟适合的东西了，加入低脂低糖的酸奶可以提供蛋白质，再加入一些草莓用来提供额外的维他命和抗氧化剂。麸皮谷物能够平衡你的血糖含量，还能控制你的胆固醇。此外，还能摄入酸奶中的益生菌，它是你免疫系统强壮的关键。 cup bran cereal二分之一杯麸皮谷物 cup low-sugar, low fat yogurt三分之四杯低糖低脂酸奶 cup sliced strawberries二分之一杯切块草莓1 tbsp. walnuts一茶匙核桃Pour the cereal in a bowl and then top with yogurt and then strawberries. Sprinkle walnuts on top and then serve.把谷物都放在一个碗中，然后淋上酸奶和草莓还有核桃，就可以开始食用了。9. 3-Minute Spinach Scrambled Eggs3分钟水煮菠菜炒蛋Getting enough iron in your diet is a must if you hope to sustain high energy for your active lifestyle. While you can eat beef every night to do so, if staying lean is a goal, it isnt the wisest of ideas. Instead, try this spinach scramble. Spinach is a great source of iron without the saturated fat.在你的饮食中摄入足够的铁是你健康生活方式和保持曜能量的必须。你可以每天可以吃牛肉来保证，但是如果你想保持苗条，那这可能不是一个非常明智的选择。试一下菠菜糊。菠菜富含铁而且没有饱和脂肪。1 whole egg一个鸡蛋1 cup egg whites一杯蛋清1 handful spinach leaves一把菠菜叶1 tsp. olive oil一茶匙橄榄油 sliced red pepper四分之一个红椒salt and pepper to taste调味用的盐和胡椒 cup salsa四分之一杯洋葱做的辣调味汁Whisk together the egg and egg whites and then heat oil in the skillet over medium heat. Pour the eggs into the skillet and then top with spinach leaves and red pepper. Stir as you scramble the mixture together. Add salt and pepper for taste, and then serve topped with fresh salsa.把鸡蛋和蛋清充分混合，在平底锅内用中火以上加热油，然后加入菠菜叶和红椒。充分搅拌均匀。加入盐和胡椒调味。出锅后在顶部淋上洋葱做的辣调味汁。10. Pumped Up Coffee元气咖啡If the only thing on your