5个简单且健康的早餐窍门

英语自学网

　　美国心脏协会去年的一项研究发现，在16年间，经常不吃早餐的人患心脏病或致命性心脏疾病的概率比一般人要高出27%。
        　　5个简单且健康的早餐窍门
        　　5 tricks for easy, healthy breakfasts
        　　Chill your oatmeal
        　　Oatmeal doesn’t have to be served warm. Cook, then chill individual
portions, and stash them in the fridge in small containers you can grab, along
with a spoon, on your way out the door.
        　　Just mix a protein powder (like pea, hemp, or organic whey) into rolled
oats, add hot water, stir, fold in fresh fruit, cinnamon, and nuts, and chill.
Or skip the protein powder, and mix the oats, fruit, cinnamon, and nuts into
nonfat organic Greek yogurt, and chill to make a grab-n-go mueslix.
        　　oatmeal
        　　[英]ˈəʊtmi:l [美]ˈoʊtmi:l
        　　n. 燕麦片
        　　stash
        　　[英]stæʃ [美]stæʃ
        　　n. 隐(贮)藏物;(旧)藏身处
        　　v. 隐藏，藏匿;贮藏;〈英〉停止
        　　冰镇燕麦粥
        　　燕麦粥无需保温。冲开后，拿出一小部分装进小容器冷藏在冰箱里。这样你出门的时候，就可以拿出来，用一个小勺就可以食用了。
        　　简单地把蛋白粉(比如豌豆、大麻或者有机乳浆)混进燕麦粥，加些热水搅拌，拌入新鲜的水果、肉桂、坚果，然后冷藏。或者不加蛋白粉，把燕麦粥，水果，肉桂，坚果混进脱脂有机希腊式酸奶，冷藏一下作出便携式果麦早餐。
        　　Hard boil it
        　　Many of my clients enjoy omelets on the weekends, but feel like an
egg-based breakfast takes too much time during the week.
        　　For a make-ahead option, prep hard boiled organic eggs on a Sunday for the
upcoming week. While you’re making dinner, take a few extra minutes to whip up a
simple egg salad for breakfast the next morning. Mix chopped egg with either
guacamole or pesto, diced or shredded veggies, and a small scoop of cooked,
chilled quinoa or brown rice. Grab a portion with a fork in the a.m., and you’re
good to go.
        　　omelet
        　　[英]'ɒmlɪt [美]ˈɑməlɪt, ˈɑmlɪt
        　　n. 煎蛋饼，煎蛋卷
        　　煎蛋
        　　我的很多客户都喜欢在周末吃煎蛋，但是在工作日，早餐做煎蛋挺耗时的。
        　　不过这些可以预先做准备，在周末就可以为下周做准备，用沸腾的开水冲有机蛋，当你在做晚饭时，拿出几分钟为第二天的早餐做个简单的鸡蛋色拉。将碎鸡蛋和鳄梨色拉酱或者香蒜沙司，蔬菜片，外加一小勺煮熟已冷却的藜麦或糙米混合搅拌，带上一把叉子，早上出门的时候就可以吃了。
        　　Have dinner for breakfast
        　　It may seem odd to chow down on a garden salad topped with lentils or
salmon at 8 am, but who says breakfast meals have to look different than lunch
or dinner?
        　　Many of my clients make double portions in the evening, and eat seconds for
breakfast the next day. Give it a try – you may just find that warmed up stir
fry, veggie “pasta,” or a crisp entrée salad is your new favorite way to start
the day.
        　　把早餐当正餐
        　　如果早上8点在院里吃扁豆或三文鱼，还拌上色拉，这看起来会很奇怪。但是，谁说早餐就必须和午餐、晚餐不一样?
        　　很多我的客户都在晚餐吃双份的量，隔天的早餐就简单吃两口。试一试吧，你会发现你每天的最爱就是快炒，全素意大利面，或者是新鲜的开胃菜色拉。
        　　Pre-whip your smoothie
        　　Smoothies are pretty fast, but I know that when you’re running late, just
tossing ingredients into a blender and pressing a button can require more time
than you can spare.
        　　If that tends to be the case, blend up a smoothie just before bed, stash it
in a sealed to-go jug in the fridge, grab it on your way out the door, and shake
it up before sipping.
        　　smoothie [英]ˈsmu:ði [美]ˈsmuði
        　　n. 奶昔;冰沙;冰果露
        　　鲜果奶昔
        　　鲜果奶昔食用方便，我知道当你上班快迟到时，你会把要吃东西都放进搅拌机，一按开关自行搅拌，这样你就可以有更多的时间。
        　　如果真是这样，睡前混合一杯鲜果奶昔，用密封罐装起来，放进冰箱。第二天要出门时，就可以拿出来饮用，喝前摇一摇杯子即可。
        　　Make a meal out of snack foods
        　　It’s perfectly OK to cobble together a breakfast from an assortment of
snack foods, including veggies with hummus and whole grain crackers, or trail
mix made from nuts or seeds, unsweetened preservative-free dried fruit, and a
whole grain cereal you can eat with your hands.
        　　Bon (breakfast) appetite!
        　　snack
        　　[英]snæk [美]snæk
        　　n. 快餐，点心;加餐
        　　vi. 吃快餐
        　　休闲食品作早餐
        　　从休闲食品中选出一些来做早餐也很OK，包括蔬菜拌鹰嘴豆泥、全麦饼干，或者是用坚果和籽混成的什锦杂果，脱糖不含防腐剂的干果，又或是触手可及的全谷物麦片。
        　　祝你有个好胃口!