雙語食譜：10款簡單又健康的早餐單品！

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.
當你按停鬧鐘，開始進入上班前倒計時的時候，你應該沒有多餘的腦子來像一頓健康的早餐吧。也許你抓起一個麪包圈和咖啡就匆匆上路，或者在路上的外賣窗口隨便買個三明治打發。不管怎樣，你的身體還是沒有得到足夠的營養。不必擔心，不需要你每天早晨在廚房花上半個小時。以下的健康早餐只要不超過5分鐘的時間就可以準備好，讓你全力面對一天的繁忙。

1. Dressed Up Yogurt Parfait
多層酸奶芭菲

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.
做一個芭菲是公認的快捷便捷的早飯，你可以帶着上路。希臘酸奶提供你早上所需的無雜質蛋白質和鈣，什錦堅果在抑制你的食慾的同時能提供身體所需的健康脂肪，並讓你的睾酮素上升。最後黑巧克力和莓果含有抗氧化劑並能爲你的提供適量的甜度。

¾ cup low fat Greek yogurt
四分之三杯低脂希臘酸奶（安慕希那種）

1 tbsp. flaxseeds
一茶匙亞麻籽

1 tbsp. walnuts
一茶匙核桃

1 cup fresh sliced strawberries
一杯新鮮的切塊草莓

1 square 90% or higher dark chocolate
一塊含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.
將希臘酸奶混合果仁和核桃，還有莓類加黑巧克力，一層層堆在一起。

2. Oatmeal Energy Bites
燕麥能量糰子

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.
當你急匆匆要走隨便抓個東西做早餐，那麼燕麥能量棒是個不錯的選擇。提前一天晚上準備這些東西，等到第二天早上醒來就好。它們富含能量，如果你那些天正好有工作忙需要補充，（那它們就是不錯的選擇）。在燕麥中含有緩慢釋放的碳水化合物，在堅果醬裏面含有健康脂肪，這使得這些使食物中的卡路里翻倍，對於想要增肌的天生瘦子是一個非常不錯的選擇。

½ cup rolled oats
二分之一杯燕麥片

3 tbsp. natural peanut butter
三茶匙天然花生醬

1 tbsp. honey
一茶匙蜂蜜

1 tbsp. raisins
一茶匙葡萄乾

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.
隨便加你想要加的額外補充物，把所有的材料放在碗裏，把他們做成小的，一口大小剛好的球狀物，放在密封罐裏面存儲，直到你需要享用再拿出來。

3. Powered Up Oatmeal Bowl
能量燕麥

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.
這個燕麥碗早餐富含膳食纖維，能夠對抗心臟疾病，同時能治癒早上的飢餓，只需要一點時間就可以得到均衡的營養，做起來就像吃起來那樣容易。

1/3 cup oats
三分之一杯燕麥

2/3 cup milk (or unsweetened almond milk)
三分之二杯牛奶（或是無糖杏仁露）

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
一茶匙花生醬或是杏仁醬

Sliced fruit of your choice
你喜歡的切塊水果

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.
可以在牛奶裏放入燕麥加入微波爐加熱，（加熱結束）以後，按照個人口味加入一勺你喜歡的蛋白粉和一些堅果醬。在表面加上含有抗氧化劑的水果。

4. Hard-Boiled Egg N' Avocado Toast
溏心蛋加鱷梨吐司

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.
鱷梨富含不飽和脂肪酸，穩定體內能量數小時。它們所含的維他命E，能夠幫助強韌頭髮、 皮膚和指甲。

2 whole eggs
兩個雞蛋

½ avocado
二分之一個鱷梨

2 slices of bread
兩片面包

Cucumber
黃瓜

Tomato
西紅柿

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 麪包切好放在一邊。把水壺防水，把雞蛋放在裏面。等到水有點開以後，然後把火關小，繼續煮8-10分鐘，把冷水澆在雞蛋上，去殼。同時把鱷梨放在碗裏倒成泥，然後塗在麪包上，把雞蛋切切開，放在鱷梨泥上，再放上黃瓜和西紅柿。

5. Peanut Butter Banana Breakfast Smoothie
花生醬香蕉早餐奶昔

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 don’t hit a blood glucose crash at any point during the session.
早上有計劃去鍛鍊？那奶昔是非常合適的早餐。這款花生黃油香蕉奶昔含有豐富的碳水化合物，健康脂肪，和瘦肉蛋白。讓你感覺精神滿滿，足以應對健身房裏面最嚴酷的訓練。香蕉能夠提供豐富的鉀，能夠幫助你防止肌肉痙攣，健康脂肪能夠保證你的血糖在鍛鍊的時候保持穩定。

1 scoop chocolate whey protein powder
一斗勺巧克力乳清蛋白粉

1 banana
1個香蕉

1 tbsp. natural nut butter
一茶匙天然堅果醬

1 cup unsweetened almond milk
一杯無糖杏仁露

1-2 ice cubes
1到2塊冰塊

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攪拌器，打成想要的糊狀就可以了開始食用了。

6. Overnight Oats
隔夜麥片

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，還有一個好的選擇就是隔夜麥片。菜譜上的內容相當容易準備，能在冰箱裏面存放好幾天，對於早上沒有時間準備的人來說，再合適不過了，把它們放在密封容器裏面，當你一到辦公室就可以打開來吃。

2 ½ cups oatmeal
兩杯半燕麥片

2 ½ cups unsweetened almond milk
兩杯半無糖杏仁露

2 tbsp. honey
兩茶匙蜂蜜

Sweetener of choice (to taste preference)
糖或甜味劑（按個人口味添加）

1 cup blueberries
一杯藍莓

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.
把燕麥片、杏仁奶、蜂蜜、和甜味添加物放在一起攪拌。靜置一晚，在食用之前，在表面放上草莓和杏仁。

7. Blueberry Boost Smoothie
藍莓奶昔

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狀態來面對一天滿是會議的繁忙工作，那就要試試藍莓奶昔。藍莓可以提升你的腦部健康，提供你所需的抗氧化劑和維他命。在奶昔中加入一點羽衣甘藍，可以幫助排毒。然後一切就緒，準備工作吧。

1 cup fresh blueberries
一杯新鮮藍莓

1 handful of kale
一把羽衣甘藍

1 scoop vanilla protein powder
一勺香草蛋白粉

1 cup unsweetened almond milk
一杯無糖杏仁露

1 tbsp. sliced almonds
一茶匙杏仁片

¼ cup low fat cottage cheese
四分之一杯白色軟乳酪

2-3 ice cubes
2-3塊冰塊

Blend all ingredients together in the blender and then serve immediately.
把所有的用料放在攪拌機內攪拌，然後皆可以食用了。

8. Bran Cereal With Yogurt
麩皮穀物酸奶

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 bran cereal will work well to help stabilize your blood glucose levels while keeping your cholesterol 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.
如果心臟健康對你來說很重要的話，你想要找到能夠提供膳食纖維的食物來做早餐。沒有比麩皮穀物的跟適合的東西了，加入低脂低糖的酸奶可以提供蛋白質，再加入一些草莓用來提供額外的維他命和抗氧化劑。麩皮穀物能夠平衡你的血糖含量，還能控制你的膽固醇。此外，還能攝入酸奶中的益生菌，它是你免疫系統強壯的關鍵。

½ cup bran cereal
二分之一杯麩皮穀物

¾ cup low-sugar, low fat yogurt
三分之四杯低糖低脂酸奶

½ cup sliced strawberries
二分之一杯切塊草莓

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.
把穀物都放在一個碗中，然後淋上酸奶和草莓還有核桃，就可以開始食用了。

9. 3-Minute Spinach Scrambled Eggs
3分鐘水煮菠菜炒蛋

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 scramble. Spinach is a great source of iron without the saturated fat.
在你的飲食中攝入足夠的鐵是你健康生活方式和保持曜能量的必須。你可以每天可以吃牛肉來保證，但是如果你想保持苗條，那這可能不是一個非常明智的選擇。試一下菠菜糊。菠菜富含鐵而且沒有飽和脂肪。

1 whole egg
一個雞蛋

1 cup egg whites
一杯蛋清

1 handful spinach leaves
一把菠菜葉

1 tsp. olive oil
一茶匙橄欖油

¼ sliced red pepper
四分之一個紅椒

salt and pepper to taste
調味用的鹽和胡椒

¼ cup salsa
四分之一杯洋蔥做的辣調味汁

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.
把雞蛋和蛋清充分混合，在平底鍋內用中火以上加熱油，然後加入菠菜葉和紅椒。充分攪拌均勻。加入鹽和胡椒調味。出鍋後在頂部淋上洋蔥做的辣調味汁。

10. Pumped Up Coffee
元氣咖啡

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 brew 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.
如果你早晨起來腦子裏就想着要一杯咖啡開啓你的一天，考慮一下早起做咖啡，同樣爲自己的身體營養。只要加一點脫脂牛奶和蛋白粉在你的咖啡中，你就能得到鈣，蛋白質，還有碳水化合物。如果你恰好要出去鍛鍊那麼，可以考慮吧牛奶換成巧克力奶，還可以適當加點糖。

½ cup strong coffee
二分之一杯帶勁的咖啡

½ cup skim/chocolate milk (or unsweetened almond milk)
二分之一杯脫脂或是巧克力奶（或無糖杏仁露）

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、蛋白粉和準備好的咖啡一起攪拌。一旦咖啡準備好，把另外兩種液體放在一起攪拌然後就好啦，根據個人口味冷熱飲用皆可。