Hey Food Tube I'm Dan Churchill, also known as the Healthy Cook

嗨，我是丹·丘吉爾，人稱健康廚師

and today I'm gonna do a good morning brekkie stack,

今天我要做的是一道早餐，

this awesome number will serve you and two of your mates

原料清單中的數(shù)量適合你和另個兩個同伴食用

let's get cracking

我們開始吧

so a splash of olive oil in the pan

鍋里放一點橄欖油

bacon takes the longest to cook

培根烹調(diào)時間最長

so that's what we're gonna work with first

所以，我們先來煎培根

and we're working with a shortcut bacon

我們用的是切好的培根

so we're gonna work with the eye

所以我們現(xiàn)在通過培根的表皮可以看到

now that means it's still got the protein content without the extra saturated fat that you get from the rind

培根含有蛋白質(zhì)，沒有多余的飽和脂肪，

so while that awesomeness is doing it's thing

培根在煎的時候

grab yourself a bowl

我們來拿一個碗

and we're gonna work with some sweet potato which I've grated

取一些切碎的甘薯

and we're just gonna bind this with an egg,

用雞蛋把這些甘薯粘合在一起，

it's gonna hold it together and add some extra protein

固定住，為人體補充一些額外的蛋白質(zhì)

I always hold it like a cricket ball alright?

我總是把雞蛋當(dāng)作板球一樣拿著，是不?

and then you wanna do a clean one just between

然后在一個干凈的地從中間這樣敲碎

and then from that you're just gonna spread 'em

雞蛋液就出來了

now being gluten free and full of goodness this is an always food

無谷蛋白營養(yǎng)美味，很好的食物

now while this is going on we're gonna make our little sauce

趁著甘薯煎的時候，我們準(zhǔn)備做一個醬汁

here's my egg mayo got my tahini which is based out of sesame seed

這是蛋黃，拿出芝麻醬，芝麻醬是芝麻

adds a nutty taste salt and pepper and a good little mix

加入堅果、鹽和胡椒制作而成，混合在一起口味很不錯

and that's your tahini mayo, it really wasn't that hard was it?

這就是芝麻蛋黃醬，真的不難，對吧?

Ok so sweet potato's still cooking, bacon's done, let's get cracking on our eggs

好了，甘薯還在煮，培根已經(jīng)煎好了，我們開始煎雞蛋吧

splash of oil back in the pan, only a little bit

鍋里倒入一點油，只要一點點就行

now we're got our gorgeous colour of our sweet potatoes

現(xiàn)在我們有了甘薯的亮麗顏色

we've got our juicy bacon as always

有多汁的培根

we've got our eggs let's just finish off with a bit of greenery where we get a lot of our iron from, our spinach

還有雞蛋，最后我們來加一些綠色的蔬菜吧，菠菜中含有大量的鐵元素

you can see clean this thing is

你可以看到菠菜是干凈的

alright it's time to get stuck in while the spinach is getting all sorted

好，現(xiàn)在菠菜都整理好了，是時候把他們組合在一起了

so let's go a stack by putting our sweet potato

我們把甘薯放在下面

down with a bit of spinach

上面放上菠菜

our lovely lovely shortcut bacon

我們可愛的培根

of course our good friend egg

接下來當(dāng)然是我們的蛋蛋朋友了

just repeat that

其它的也是一樣的步驟

so now all I do, grab my tahini sauce and kinda just put it wherever I feel like y'know?

所以現(xiàn)在要做的是，拿起芝麻醬放在任何我覺得合適的地方?

And there you have my gorgeous good morning brekkie snack, gluten free, subscribe to Food Tube,

這就是我的美味早餐，無谷蛋白，訂閱美食頻道，

subscribe to my channel Dan Churchill

我的頻道，丹·丘吉爾

and I'll be checking you very soon one clean way or another-Wooh!

我很快就會來檢查的哦，不管是用哪一種方法——喔!

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