英语食谱：教你做10款元气早饭
当你按停闹钟，开始进入上班前倒计时的时候，你应该没有多余的头脑来像一顿健康的早饭吧。或许你抓起一个面包圈和咖啡就匆匆上路，或在路上的外卖窗口随意买个三明治打发。不管如何，你的躯体仍是没有取得足够的营养。没必要担忧，不需要你天天早晨在厨房花上半个小时。以下的健康早饭只要不超过5分钟的时刻就能够够预备好，让你全力面对一天的忙碌。
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利的早饭，你能够带着上路。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躯体所需的健康脂肪，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，一层层堆在一路。
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.
当你急匆匆要走随意抓个东西做早饭，那么燕麦能量棒是个不错的选择。提早一天晚上预备这些东西，等到第二天早上醒来就好。它们富含能量，若是你那些天正好有工作忙需要补充，（那它们确实是不错的选择）。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，关于想要增肌的天生瘦子是一个超级不错的选择。
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
keep上的美食食谱在哪里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.
随意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，一口大小恰好的球状物，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.
那个燕麦碗早饭富含膳食纤维，能够对抗心脏疾病，同时能治愈早上的饥饿，只需要一点时刻就能够够取得均衡的营养，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
你喜爱的切块水果
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 hearty dose of antioxidants.
能够在牛奶里放入燕麦加入微波炉加热，（加热终止）以后，依照个人口味加入一勺你喜爱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，稳固体内能量数小时。它们所含的维他命E，能够帮忙强韧头发、 皮肤和指甲。
2 whole eggs
两个鸡蛋
½ 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, 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.