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一日所食 | 素食者 – 译学馆
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一日所食 | 素食者

What I Eat In A Day | Vegetarian

[音乐]
[Music]
我是Jasmine
My name’s Jasmine,
这是我的一日所食
and this is what I eat in a day.
早餐一直都是我的最爱
Breakfast is my all-time favorite meal.
每天我都要来一杯果汁
No matter what day it is, I always have to make myself a fruit smoothie.
我会用到一杯冰蓝莓
I use about a cup of frozen blueberries,
六到十个冰草莓
six to ten frozen strawberries,
和一把冰香蕉块
and about a handful of frozen banana chunks.
我把蓝莓 草莓和香蕉放入榨汁机
I put in the blueberries, strawberries, bananas,
如果头天没有摄入足够的蛋白质
and sometimes I’ll add a tiny, tiny bit of Vega protein powder
有时我也会加入少许维加蛋白粉
only if I know I didn’t get enough protein the day before.
然后在上面加上椰子汁
And then I’ll fill it almost to the very top with coconut water.
这样就大功告成了 放置一分钟水果会更容易掺和
And then I’ll just top it off and let it sit for a minute so it’s easier to blend.
同时 我烤起面包片
Meanwhile, I’ll put in my toast.
这是全麦发芽的面包
This is sprouted whole grain bread,
它是我的最爱 是健康明智之选
which is my favorite bread I found health-wise.
等待面包片烘烤时
And then while I wait for my toast to finish,
我开始榨果汁了
I start blending my smoothie.
完成后把果汁倒入玻璃杯
When it’s done, I pour it in a mason jar,
这时面包片也差不多烤好
and by that time my toast is usually finished.
我非常喜欢用Costco的黄油
I use this butter from Costco that I really like
因为这种黄油容易散开且是有机的
because it’s really easy to spread, and it’s also organic.
我小时候经常这么做
I’ve also been doing this ever since I was a kid,
但我会在上面撒点糖
but I sprinkle a little sugar on top.
这些椰子糖是Vitacost的
This is some coconut sugar I bought from Vitacost.
不赶工作的话
And then this is what my breakfast looks like on days
这就是我的早餐啦
where I don’t have to rush off to work.
至于零食 我喜欢把最爱的两种小吃搭配在一起
For snack, I like to eat a combination of two of my favorite snack things.
一个是干苹果片
The first is Bare apple chips,
另一个是发芽的烤杏仁
and the second is roasted sprouted almonds.
到了下午 必须来点午餐
Then of course in the afternoon, I’ll have some lunch.
午餐嘛 我想推荐一些绿色食物
For lunch, I’d like to introduce some greens.
今天我决定做沙拉
This day, I decided to make a salad.
先洗切长叶生菜
I washed and cut up some romaine lettuce.
因为家里还有橄榄园沙拉酱和油炸面包丁
And my family had extra Olive Garden dressing and croutons.
所以准备工作就绪
So once everything was set up,
我就把生菜放进碗中 并加入沙拉酱和面包丁
I added the lettuce in a bowl along with the dressing and croutons
在煮意面的时候 我把它放入冰箱
and then put them in the fridge while I made my pasta.
我超级喜欢意面
This pasta is my favorite
因为它仅由藜麦 苋菜和发芽的糙米做成
because it’s made of only quinoa, amaranth, and sprouted brown rice.
全都有益无害
All good, no bad.
番茄酱按字面意思就是番茄 盐和调料的合成
And the tomato sauce is literally just tomato, salt, and seasoning.
用火炉把水煮沸
I just put water on the stove to boil,
意面煮好后
and once the pasta is done,
把水滤掉然后在锅里加热番茄酱
I drain it and start heating up the sauce in the pot.
然后加入意面 不断搅拌使其与酱汁完全混合
Then I’ll add in the pasta and stir it until it’s all mixed in.
用餐结束 我喜欢来一杯柠檬水
With every meal, I like to drink a cup of cold lemon water.
所以在玻璃杯里放入一片柠檬
So, I’ll add one into a mason jar,
然后倒入Brita滤水壶的水
and then I’ll fill it with water from our Brita filter.
这就是我的午餐啦
And that’s what I ate for lunch.
午餐过后 我喜欢在晚饭前吃点小零食
After lunch, I like to eat a little something to tie me over.
到了晚餐
And then for dinner on this day,
我决定吃些土豆和花椰菜
I decided to eat some potatoes and broccoli.
沸水加盐
I start off by boiling some water and then adding some salt.
然后土豆去皮准备切块
After that, I’ll scrub the potatoes and prep them to be cut.
我喜欢把它们切成四份
I like to cut them into four pieces
因为这样的土豆块不大不小
so the chunks aren’t too big or too small.
再将土豆放入锅里 等水再次沸腾
Then I’ll put them in, and once the water starts to boil again,
合上锅盖 调小炉温
I’ll cover it and turn the stove down to low.
土豆熟后
After they’re done,
将它们放在羊皮纸——而不是铝箔上——
I’ll put the potato on parchment paper – instead of aluminum foil –
接着用一个小杯子将它们捣碎
and then start smashing them down with a cup.
随后我会加入不少蒜粉 盐及橄榄油
After that, I’ll add a lot of garlic powder, salt, and then olive oil.
并放入烤箱15到20分钟
I’ll pop then in the oven for about 15-20 minutes,
完成后 它们会呈现漂亮的金黄色糊状
and once they’re done, they’re a nice squishy golden brown.
我没有完全照着妈妈的做法
I don’t make them exactly like my mom yet,
但也不错啦
but we’re getting there.
以上就是我的一日所食
And that’s what I eat in a day.
[音乐]
[music]

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视频概述

一日三餐都精心准备,搭配合理 绿色健康。

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视频来源

https://www.youtube.com/watch?v=QLJ3Tdq2YXk

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