英语食谱教你做10款元气早餐

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。

¾ 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. They’re an energy dense 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。

½ 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 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 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