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Hi guys hope you're well, okay we are doing Jam Jar Salads
大家好，我们在做果酱沙拉
something you can rustle together very very quickly something portable
你可以非常非常快速地将一些便携的食物组合起来，
it could save you a load of money
这可以帮你省下一大笔钱
this is the principal that in your working days at work you could be only having delicious healthy food we want to have all the elements of a balanced plate
原则是：工作时你能吃到美味健康的食物，我们希望能达到营养均衡
so also we want to get it there you know if you put the dressing at the top
所以我们想把食物放进罐子里，如果你把调料放在上面
it's gonna make everything soggy
这会让所有事物都湿透的
so there's a kind of order that we can do lovely complex carbohydrates, dressing and dairy two or three of your 5 fruit and veg a day
我们可以按照一定的顺序来制作复合碳水化合物、调味品和奶制品，每天5种水果和蔬菜中的两到三份
yes this is good stuff proteins
极好的蛋白质补充
we've got nuts they're completely nutritionally balanced
有坚果，完全营养均衡
we have an Italian one, we've got an Indian one here
我们有意大利的，也有印度的
crunchy poppadoms at the top always crunchy things the top and wet things like the dressing down at the bottom
顶部是酥脆的印度薄饼，顶部总是放酥脆的东西，底部放潮湿的东西，比如敷料
so it doesn't kinda go soggy, we want that
这样顶部不会变湿，我们想这样来做
we've got a Moroccan one all of these things that I'm going to talk about are under 600 calories
我们有一个摩洛哥的，我要讲的所有这些东西都低于600卡路里
so I'm gonna do a British inspired one, glasses beautiful also you've got tupperware and plastic stuff here
所以我要做一个英国风格的，罐子很漂亮，还有特百惠塑料制品
so first up carbs now you can swap this out for rice whole wheat couscous pasta you name it
首先是碳水化合物，现在你可以把它换成大米全麦粗麦粉面食
that seventy five grams of any carb, pearl barley is great because it's very very British
75克的碳水化合物，珍珠大麦非常好，因为它非常非常英式
it's going to release energy nice and slowly so gonna keep you fuller for longer
它会很好地缓慢释放能量，让你更长时间地保持饱腹感
next up beets there are raw just give them a wash, grate them and get amazing color
接下来是生甜菜，洗一洗，磨碎，颜色很好看哦
the whole point of these jam jar salads is that it shouldn't take any more than about three minutes to put together
果酱罐装沙拉的关键在于，它的制作时间应该不超过三分钟
just grab and go
拿了就走
so in with our beets at the bottom so it's not going to color anything else underneath it
甜菜在底部，所以下面的食物不会染上颜色
other than the pearl barley
除了珍珠大麦
we need to do a dressing now extra virgin olive oil
我们现在需要加入特级初榨橄榄油
don't forget it's a hundred and twenty calories per tablespoon
别忘了每汤匙120卡路里哦
ok now I know you're hearing that from me who loves extra virgin olive oil
你们听我说过，我喜欢特级初榨橄榄油
but then we gonna go zero fat organic yogurt 2 tablespoons as it's zero fat it's kind of giving you the ability to use the extra virgin olive oil and a quality one at that
然后我们要加入2汤匙零脂肪有机酸奶，因为它是零脂肪的，可以使用特级初榨橄榄油和优质橄榄油
we want it to be purely beautiful and balanced and healthy
我们希望它美味可口，健康均衡
we want a pinch of salt and pepper a nice heaped teaspoon of grated orseradish from the jar
加一撮盐和胡椒粉，再从罐子里拿一茶匙磨碎的山葵
a little squeeze of lemon juice just to give it a nice little zing
挤一点柠檬汁，让它稍微带一点活力
it's really really good
非常非常好
we could put a few more beats in there, spinach watercress very very British
我们可以再放一些菠菜豆瓣菜，非常非常英式
then we can go in with our protein
然后我们可以加入蛋白质
this is topside of beef really lean, about 70 80 grams is perfect little bit more spinach and watercress
这是牛肉的上部分，非常瘦，70 - 80克左右整好，再来点菠菜和西洋菜
really pack that in the lovely red apple that will go brown
红苹果放进去会变成棕色
and a way to fix it is just a little squeeze of lemon juice and give it a little toss around
一种办法是挤一点柠檬汁，搅拌一下
you can see even that little bit of beetroot look at how that's changed the colour
你可以看到哪怕是一点点甜菜根都能够改变颜色
straightaway pop it in push it down
直接放进去，往下推
there we go
好了
walnuts are actually one of the kings of the nut world
核桃实际上是世界坚果之王
four is all you need good for heart health
四个核桃，对心脏健康有好处
sprinkle that on top
洒在上面
ok lovely people so we have done my expression of a British jam jar salad
好了，亲爱的朋友们，英国果酱罐沙拉已经制作完成
we got fruit we got veg we got nuts let's make work lunches count
我们有水果，蔬菜，坚果，让我们来制作工作餐
let's get office envy up what is your best combination
找出令人生羡的办公室最佳组合餐
cause I know you guys have got amazing ideas
因为我知道你们有很棒的点子
make sure we follow that mantra of balance
确保我们能获得均衡的营养
so complex carbs proteins fruit veg dairy getting in there mixing it up you know different flavours and herbs and sort of influences from other countries
复合碳水化合物、蛋白质、水果、蔬菜、奶制品混合在一起，不同的味道和香草还有其他国家的材料
come on guys let's get the conversation going put your favourite combo in the comments box below
来吧，朋友们，我们开始对话吧，在下面的评论框里写上你最喜欢的组合
I'll be watching them if you want more inspiration for meals on the go
我会看，如果你想在忙碌的便携餐中获得更多灵感，
then my wife, yes Jools Oliver, click over there on the box
我的妻子，Jools Oliver，点击评论框
she's done some breakfasts on the go
她做了一些便携早餐，
because she's really busy in the morning
因为她早上真的很忙
kids all over the place and sometimes she needs brekkie
得照顾孩子，有时候她需要早餐
that's healthy on-the-go
这是健康的便携餐
so feel free to click over there
请随意点击
until next time, Bye!
下次再见！
this recipe is from my book Everyday Super Food
这个食谱来自我的书籍《每日超级食物》
loads of recipes to help you live happier and healthier
大量的食谱可以帮助你生活得更快乐、更健康
click the link below to find out more
点击下面的链接获取更多信息
