自製水果燕麥 DIY Oaty Fruity Cereal

s_fruity cereal

一個好吃又有營養的早餐是你開展新一天的動力。預先製作一大罐健康穀物,並放進一個密實的器皿,可以存放多達四星期。這裡提供了兩個烹調方法,你亦可以自由創作屬於自己的燕麥早餐。

Eating a tasty, nutritious breakfast is a great way to help kick-start your day the best way you can. Make a big batch of healthy cereal, then store it in an airtight container for up to four weeks. I’ve given you two great ways to serve it here, but feel free to come up with your own ideas.

份量:12人份 Serves 12
烹調時間:12分鐘 Cooking time:12 minutes

材料 Ingredients

穀物 For cereals:
100克乾果,例如提子乾,杏脯乾 100g dried fruit, such as sultanas, raisins, dried apricots
50克混合無鹽堅果,例如杏仁,榛子,核桃 50g mixed unsalted nuts, such as almonds, hazelnuts, walnuts
50克混合果籽,例如南瓜籽,葵花籽,芝麻,罌粟花籽 50g mixed seeds, such as pumpkin, sunflower, sesame, poppy
400克燕麥粒 400g porridge oats
(如適用) 1茶匙肉桂粉 Optional: 1 teaspoon ground cinnamon
奶或原味乳酪 Milk or natural yoghurt, to serve
 
燕麥粥For bircher muesli (serves 4):
1個蘋果 1 eating apple
約400毫升奶 Roughly 400ml milk

用具 Equipment

Weighting scales
砧板 Chopping board
Knife
大攪拌碗 Large mixing bowl
(如適用)量匙 Optional: measuring spoons
木製湯匙 Wooden spoon
密實器皿 Airtight container
(如適用)方形刨絲器 Optional: box grater
(如適用)保鮮紙 Optional: clingfilm

做法 Methods

製作穀物 To make cereal:

  1. 稍微切細乾果和堅果,放進一個大碗並加入果籽,麥片及肉桂粉 (如適用)。Roughly chop any larger dried fruit and nuts, then place into a large bowl along with the seeds, oats and cinnamon (if using).
  2. 放進一個密實的器皿。Tip into an airtight container.

進食穀物時 To serve the cereal:

  1. 把適當份量的穀物 (若50克)放在碗中。Place a handful of cereal (roughly 50g) per person to your serving bowls.
  2. 加入奶或原味奶酪,亦可加入切細的新鮮水果。Add milk or natural yoghurt and chopped fresh fruit, if you like, then serve.

製作燕麥粥 To make bircher muesli:

  1. 把200克穀物加入 到大碗。Add 200g of cereal to a large bowl.
  2. 把方形刨絲器放在砧板上,粗略刨蘋果並掉去果核,然後加進穀物裏。Place a box grater on a board, then coarsely grate the apple, discarding the core. Add it to your oaty cereal.
  3. 倒進牛奶直至覆蓋穀物,然後攪拌。Pour over enough milk to cover, then mix well.
  4. 蓋上保鮮紙,然後放入雪櫃冷藏過夜。Cover the bowl with clingfilm, then pop in the fridge to soak overnight.
  5. 進食時,攪拌燕麥粥,可加上新鮮水果。When you’re ready to eat, give the bircher a good stir, divide between your bowls, then serve with chopped fresh fruit, if you like.

燕麥是一種健康的五穀類食物,以打磨程度分類成燕麥片,燕麥糠等。燕麥的外皮燕麥糠含水溶性纖維有助降低壞膽固醇,有助預防心血管疾病。當中的膳食纖維亦有穩定血糖和促進腸道蠕動的作用。

Oat is a kind of healthy whole grain. It is made into different products, such as oatmeal and oat bran, by the crushing and polishing into different size. The outer skin of oat is called oat bran. It contains a soluble fibre which is shown to have the effect of reducing LDL, a kind of bad cholesterol, so that it can lower the risk of having cardiovascular diseases. Dietary fibre gives the sense of fullness without increasing the blood glucose level much. It also helps peristalsis of the digestive system.

United States Department of Agriculture

Special Thanks for the Recipe Translation by Evelyn Chan

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s