双语食谱：10款简单又健康的早餐单品！

 　　When your alarm goes off and the clock starts ticking down before you have to rush off to work, the last thing going through your mind is a healthy breakfast. Perhaps you grab a bagel and coffee as you head out the door or hit a drive-thru for a breakfast sandwich. Either way, your body isn’t getting the nutrition it needsDon’t worry, it doesn’t mean spending half an hour in the kitchen each morning. The following healthy breakfasts take fewer than five minutes to prepare and will get you ready to face your busy day.

　　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。

　　双语食谱：10款简单又健康的早餐单品！

　　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 calcium¹ to your morning while the assortment² 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. walnuts³

　　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. They’re an energy dense⁴ option, so they're 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 that's 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. raisins⁵

　　一茶匙葡萄干

　　1 tbsp. slivered⁶ 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 fiber⁷, 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 that’s 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 scoop⁸ vanilla⁹ 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 hearty¹⁰ 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, mash¹² the avocado in a bowl and then smear¹³ 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 perfectly¹⁴. This peanut butter banana smoothie contains the perfect mix of carbs, healthy fats and lean protein to keep you feeling energized¹⁵ 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 contractions¹⁶, and the healthy fats will ensure you don’t hit a blood glucose¹⁷ 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 banana

　　1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 cubes

　　1到2块冰块

　　Mix all ingredients in a blender and pulse blend until desired consistency¹⁸ 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 it's 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 you’ll 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 cubes

　　2-3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, you’ll 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 stabilize¹⁹ your blood glucose levels while keeping your cholesterol²⁰ in check. As an added benefit, you’ll 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 Spinach²¹ Scrambled²³ Eggs

　　3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 isn’t the wisest of ideas. Instead, try this spinach scramble²². Spinach is a great source of iron without the saturated¹¹ 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 mind when you wake up in the morning is a cup of coffee to get your day going, consider turning your morning brew²⁴ into one that’ll nourish your body as well. By adding a little skim milk and protein powder to your coffee, you’ll get calcium, protein, and just a touch of carbs. If you happen to be heading into a workout session, consider making it chocolate milk to boot, for some added sugar as well.

　　如果你早晨起来脑子里就想着要一杯咖啡开启你的一天，考虑一下早起做咖啡，同样为自己的身体营养。只要加一点脱脂牛奶和蛋白粉在你的咖啡中，你就能得到钙，蛋白质，还有碳水化合物。如果你恰好要出去锻炼那么，可以考虑吧牛奶换成巧克力奶，还可以适当加点糖。

　　? cup strong coffee

　　二分之一杯带劲的咖啡

　　? cup skim/chocolate milk (or unsweetened almond milk)

　　二分之一杯脱脂或是巧克力奶（或无糖杏仁露）

　　1 scoop chocolate or vanilla protein powder

　　一斗勺巧克力或者香草蛋白粉

　　Mix together the milk and protein powder and prepare coffee. Once the coffee is prepared, stir the two liquids together and then serve, either warm or over ice depending on your preference.

　　把牛奶、蛋白粉和准备好的咖啡一起搅拌。一旦咖啡准备好，把另外两种液体放在一起搅拌然后就好啦，根据个人口味冷热饮用皆可。

1 calcium   

n.钙(化学符号Ca)

参考例句：

• We need calcium to make bones.我们需要钙来壮骨。
• Calcium is found most abundantly in milk.奶含钙最丰富。

2 assortment   

n.分类，各色俱备之物，聚集

参考例句：

• This shop has a good assortment of goods to choose from.该店各色货物俱全，任君选择。
• She was wearing an odd assortment of clothes.她穿着奇装异服。

3 walnuts   

胡桃（树）( walnut的名词复数 )； 胡桃木

参考例句：

• Are there walnuts in this sauce? 这沙司里面有核桃吗？
• We ate eggs and bacon, pickled walnuts and cheese. 我们吃鸡蛋，火腿，腌胡桃仁和干酪。

4 dense   

a.密集的，稠密的，浓密的；密度大的

参考例句：

• The general ambushed his troops in the dense woods. 将军把部队埋伏在浓密的树林里。
• The path was completely covered by the dense foliage. 小路被树叶厚厚地盖了一层。

5 raisins   

n.葡萄干( raisin的名词复数 )

参考例句：

• These raisins come from Xinjiang,they taste delicious. 这些葡萄干产自新疆，味道很甜。 来自《简明英汉词典》
• Mother put some raisins in the cake. 母亲在糕饼中放了一些葡萄干。 来自辞典例句

6 slivered   

使成薄片（sliver的过去式与过去分词形式）

参考例句：

• The glass slivered when it fell. 玻璃杯掉在地上摔碎了。
• When ready to serve, remove the sides from the pan and garnish with toasted slivered almonds. 等可以拿上桌子的时候，将蛋糕盘的边拿走，用烘烤过的切片杏仁装饰。

7 fiber   

n.纤维，纤维质

参考例句：

• The basic structural unit of yarn is the fiber.纤维是纱的基本结构单元。
• The material must be free of fiber clumps.这种材料必须无纤维块。

8 scoop   

n.铲子，舀取，独家新闻；v.汲取，舀取，抢先登出

参考例句：

• In the morning he must get his boy to scoop it out.早上一定得叫佣人把它剜出来。
• Uh,one scoop of coffee and one scoop of chocolate for me.我要一勺咖啡的和一勺巧克力的。

9 vanilla   

n.香子兰，香草

参考例句：

• He used to love milk flavoured with vanilla.他过去常爱喝带香草味的牛奶。
• I added a dollop of vanilla ice-cream to the pie.我在馅饼里加了一块香草冰激凌。

10 hearty   

adj.热情友好的；衷心的；尽情的，纵情的

参考例句：

• After work they made a hearty meal in the worker's canteen.工作完了，他们在工人食堂饱餐了一顿。
• We accorded him a hearty welcome.我们给他热忱的欢迎。

11 saturated   

a.饱和的，充满的

参考例句：

• The continuous rain had saturated the soil. 连绵不断的雨把土地淋了个透。
• a saturated solution of sodium chloride 氯化钠饱和溶液

12 mash   

n.麦芽浆，糊状物，土豆泥；v.把…捣成糊状，挑逗，调情

参考例句：

• He beat the potato into a mash before eating it.他把马铃薯捣烂后再吃。
• Whiskey,originating in Scotland,is distilled from a mash of grains.威士忌源于苏格兰，是从一种大麦芽提纯出来的。

13 smear   

v.涂抹；诽谤，玷污；n.污点；诽谤，污蔑

参考例句：

• He has been spreading false stories in an attempt to smear us.他一直在散布谎言企图诽谤我们。
• There's a smear on your shirt.你衬衫上有个污点。

14 perfectly   

adv.完美地，无可非议地，彻底地

参考例句：

• The witnesses were each perfectly certain of what they said.证人们个个对自己所说的话十分肯定。
• Everything that we're doing is all perfectly above board.我们做的每件事情都是光明正大的。

15 energized   

v.给予…精力，能量( energize的过去式和过去分词 )；使通电

参考例句：

• We are energized by love if we put our energy into loving. 如果我们付出能量去表现爱意，爱就会使我们充满活力。 来自辞典例句
• I am completely energized and feeling terrific. 我充满了活力，感觉非常好。 来自辞典例句

16 contractions   

n.收缩( contraction的名词复数 )；缩减；缩略词；（分娩时）子宫收缩

参考例句：

• Contractions are much more common in speech than in writing. 缩略词在口语里比在书写中常见得多。 来自《简明英汉词典》
• Muscle contractions are powered by the chemical adenosine triphosphate(ATP ). 肌肉收缩是由化学物质三磷酸腺苷(ATP)提供动力的。 来自辞典例句

17 glucose   

n.葡萄糖

参考例句：

• I gave him an extra dose of glucose to pep him up.我给他多注射了一剂葡萄糖以增强他的活力。
• The doctor injected glucose into his patient's veins.医生将葡萄糖注入病人的静脉。

18 consistency   

n.一贯性，前后一致，稳定性；(液体的)浓度

参考例句：

• Your behaviour lacks consistency.你的行为缺乏一贯性。
• We appreciate the consistency and stability in China and in Chinese politics.我们赞赏中国及其政策的连续性和稳定性。

19 stabilize   

vt.（使）稳定，使稳固，使稳定平衡；vi.稳定

参考例句：

• They are eager to stabilize currencies.他们急于稳定货币。
• His blood pressure tended to stabilize.他的血压趋向稳定。

20 cholesterol   

n.（U）胆固醇

参考例句：

• There is cholesterol in the cell of body.人体细胞里有胆固醇。
• They are determining the serum-protein and cholesterol levels.他们正在测定血清蛋白和胆固醇的浓度。

21 spinach   

n.菠菜

参考例句：

• Eating spinach is supposed to make you strong.据说吃菠菜能使人强壮。
• You should eat such vegetables as carrot,celery and spinach.你应该吃胡萝卜、芹菜和菠菜这类的蔬菜。

22 scramble   

v.爬行，攀爬，杂乱蔓延，碎片，片段，废料

参考例句：

• He broke his leg in his scramble down the wall.他爬墙摔断了腿。
• It was a long scramble to the top of the hill.到山顶须要爬登一段长路。

23 scrambled   

v.快速爬行( scramble的过去式和过去分词 )；攀登；争夺；（军事飞机）紧急起飞

参考例句：

• Each scrambled for the football at the football ground. 足球场上你争我夺。 来自《现代汉英综合大词典》
• He scrambled awkwardly to his feet. 他笨拙地爬起身来。 来自《简明英汉词典》

24 brew   

v.酿造，调制

参考例句：

• Let's brew up some more tea.咱们沏些茶吧。
• The policeman dispelled the crowd lest they should brew trouble.警察驱散人群，因恐他们酿祸。