美國心臟協會去年的一項研究發現，在16年間，經常不吃早餐的人患心臟病或致命性心臟疾病的概率比一般人要高出27%。
5個簡單且健康的早餐竅門
5 tricks for easy, healthy breakfasts
Chill your oatmeal
Oatmeal doesn’t have to be served warm. Cook, then chill individual portions, and stash them in the fridge in small containers you can grab, along with a spoon, on your way out the door.
Just mix a protein powder (like pea, hemp, or organic whey) into rolled oats, add hot water, stir, fold in fresh fruit, cinnamon, and nuts, and chill. Or skip the protein powder, and mix the oats, fruit, cinnamon, and nuts into nonfat organic Greek yogurt, and chill to make a grab-n-go mueslix.
oatmeal
[英]ˈəʊtmi:l [美]ˈoʊtmi:l
n. 燕麥片
stash
[英]stæʃ [美]stæʃ
n. 隱(貯)藏物;(舊)藏身處
v. 隱藏，藏匿;貯藏;〈英〉停止
冰鎮燕麥粥
燕麥粥無需保溫。衝開後，拿出一小部分裝進小容器冷藏在冰箱裡。這樣你出門的時候，就可以拿出來，用一個小勺就可以食用了。
簡單地把蛋白粉(比如豌豆、大麻或者有機乳漿)混進燕麥粥，加些熱水攪拌，拌入新鮮的水果、肉桂、堅果，然後冷藏。或者不加蛋白粉，把燕麥粥，水果，肉桂，堅果混進脫脂有機希臘式酸奶，冷藏一下作出可攜式果麥早餐。
Hard boil it
Many of my clients enjoy omelets on the weekends, but feel like an egg-based breakfast takes too much time during the week.
For a make-ahead option, prep hard boiled organic eggs on a Sunday for the upcoming week. While you’re making dinner, take a few extra minutes to whip up a simple egg salad for breakfast the next morning. Mix chopped egg with either guacamole or pesto, diced or shredded veggies, and a small scoop of cooked, chilled quinoa or brown rice. Grab a portion with a fork in the a.m., and you’re good to go.
omelet
[英]'ɒmlɪt [美]ˈɑməlɪt, ˈɑmlɪt
n. 煎蛋餅，煎蛋卷
煎蛋
我的很多客戶都喜歡在周末吃煎蛋，但是在工作日，早餐做煎蛋挺耗時的。
不過這些可以預先做準備，在周末就可以為下周做準備，用沸騰的開水衝有機蛋，當你在做晚飯時，拿出幾分鐘為第二天的早餐做個簡單的雞蛋色拉。將碎雞蛋和鱷梨色拉醬或者香蒜沙司，蔬菜片，外加一小勺煮熟已冷卻的藜麥或糙米混合攪拌，帶上一把叉子，早上出門的時候就可以吃了。
Have dinner for breakfast
It may seem odd to chow down on a garden salad topped with lentils or salmon at 8 am, but who says breakfast meals have to look different than lunch or dinner?
Many of my clients make double portions in the evening, and eat seconds for breakfast the next day. Give it a try – you may just find that warmed up stir fry, veggie 「pasta,」 or a crisp entrée salad is your new favorite way to start the day.
把早餐當正餐
如果早上8點在院裡吃扁豆或三文魚，還拌上色拉，這看起來會很奇怪。但是，誰說早餐就必須和午餐、晚餐不一樣?
很多我的客戶都在晚餐吃雙份的量，隔天的早餐就簡單吃兩口。試一試吧，你會發現你每天的最愛就是快炒，全素義大利麵，或者是新鮮的開胃菜色拉。
Pre-whip your smoothie
Smoothies are pretty fast, but I know that when you’re running late, just tossing ingredients into a blender and pressing a button can require more time than you can spare.
If that tends to be the case, blend up a smoothie just before bed, stash it in a sealed to-go jug in the fridge, grab it on your way out the door, and shake it up before sipping.
smoothie [英]ˈsmu:ði [美]ˈsmuði
n. 奶昔;冰沙;冰果露
鮮果奶昔
鮮果奶昔食用方便，我知道當你上班快遲到時，你會把要吃東西都放進攪拌機，一按開關自行攪拌，這樣你就可以有更多的時間。
如果真是這樣，睡前混合一杯鮮果奶昔，用密封罐裝起來，放進冰箱。第二天要出門時，就可以拿出來飲用，喝前搖一搖杯子即可。
Make a meal out of snack foods
It’s perfectly OK to cobble together a breakfast from an assortment of snack foods, including veggies with hummus and whole grain crackers, or trail mix made from nuts or seeds, unsweetened preservative-free dried fruit, and a whole grain cereal you can eat with your hands.
Bon (breakfast) appetite!
snack
[英]snæk [美]snæk
n. 快餐，點心;加餐
vi. 吃快餐
休閒食品作早餐
從休閒食品中選出一些來做早餐也很OK，包括蔬菜拌鷹嘴豆泥、全麥餅乾，或者是用堅果和籽混成的什錦雜果，脫糖不含防腐劑的乾果，又或是觸手可及的全穀物麥片。
祝你有個好胃口!
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（編輯：何瑩瑩）