告别肥胖 五日瘦身计划菜谱

BREAKFAST SMOOTHIE

早餐奶昔：

40g pumpkin seeds

1 lemon, peeled

1 tsp chia seeds

½green apple, cored

½cup packed fresh basil leaves

½cucumber

225ml water

200g ice

40克的南瓜籽

一整个剥了皮的柠檬

一茶匙鼠尾草籽

一半青苹果，去核

半杯密封新鲜的罗勒叶

半根黄瓜

225毫升水

200克冰块

Blend the pumpkin seeds in a liquidiser. Add other ingredients and blend until smooth. Add a teaspoon of stevia (a natural sweetener), drop of vanilla essence or pinch of cinnamon to taste.

把南瓜籽丢到将搅拌机混合，加入其它原料直到变成浆，加入一茶匙甜叶菊（一种天然的甜料），滴一滴香草香精，或者少许肉桂下去尝尝。

LUNCH：ITALIAN WONDER

午餐：意大利奇迹

2 tbsp extra virgin olive oil

150g red onion, diced

500g courgettes, diced

150g/5½ oz shiitake mushrooms,sliced

1 tsp sea salt

¼tsp freshly ground black pepper

400g cherry tomatoes

1 garlic clove, minced

1 tbsp fresh rosemary, chopped

1 tsp dried oregano

110 ml vegetable or chicken stock

1 tbsp fresh lemon juice

75g pine nuts

2 tbsp chopped fresh parsley

2汤匙原生橄榄

150克切碎的红皮洋葱

500克切碎的绿皮南瓜

150克香菇切片

1茶匙盐

0.25茶匙新鲜研磨的黑胡椒

400克樱桃番茄

1个大蒜瓣切末

1汤匙新鲜迷迭香，斩碎

1茶匙干燥的牛至

110毫升蔬菜或者鸡肉

1汤匙新鲜柠檬汁

75克松仁

2汤匙新鲜香菜切碎

Fry the oil and onion in a pan, stirring often, for about four minutes, until the onion begins to soften and brown. Add courgettes, mushrooms, salt and pepper. Cook for another four minutes, stirring often. Add the tomatoes, garlic, rosemary and oregano, and cook for four minutes more. Stir in the stock and lemon juice, and scrape up any browned bits from the bottom of the pan.

在平底锅热上油炒一下洋葱，不停搅拌，大概4分钟的样子，直到洋葱开始变软变成棕色。加入绿皮南瓜，香菇，盐和胡椒。再炒4分钟，不停搅拌。加入番茄，大蒜，迷迭香和牛至，再煮4分钟，拌入柠檬汁和菜汤或鸡汤，将沾在锅底的棕色块状物刮下。

Simmer for one minute, until the sauce thickens. Stir in the pine nuts and parsley. Remove from the heat and season with salt and pepper to taste. Serve over wild rice, if you want.

炖1分钟，直到酱汁变浓稠。拌入松仁和香菜。从火上拿开，加点盐和胡椒尝尝看。如果你想的话拌饭吃也OK。

DINNER：BEEF AND BROCCOLI BOWL

晚餐：牛肉西兰花

4 garlic cloves, minced

2 tbsp fresh ginger, minced

2 tbsp tamari

2 tbsp rice vinegar

½tsp crushed red-pepper flakes

450g sirloin steak, sliced 5mm thick

4 tbsp grapeseed oil

½meium red onion, sliced

½red pepper, cored, seeded and sliced

1kg broccoli floret

75ml beef or chicken stock

2 tbsp sesame seeds

350g cooked quinoa

4瓣蒜，切碎

2汤匙新鲜的姜，切碎

2汤匙酱油

2汤匙白醋

半茶匙辣椒粉

450克沙朗牛排，切成5毫米薄片

4汤匙葡萄籽油

半个中号红皮洋葱

半个红椒，去籽并切片

1千克西兰花

75毫升牛肉汤或鸡汤

2汤匙芝麻籽

350克煮过的藜麦

Stir together the garlic, ginger, tamari, vinegar, and red-pepper flakes. Add the steak, stirring to coat, and set aside to marinate for 15 mins. Heat 1 tbsp of grapeseed oil in the pan. Lift the beef out of the marinade and add to the pan. Stir-fry for 1 minute, just until the beef is no longer pink on the outside.

把大蒜，姜，酱油，米错和辣椒粉搅拌在一起。加入牛排放在一旁浸在酱汁中15分钟。在平底锅里热1汤匙葡萄籽油。把牛排从酱汁里捞出来放到平底锅里。炒1分钟，直到牛排的外面不再是粉色的。

Scrape the contents of the pan into a large bowl. Add 1 tbsp of grapeseed oil to the pan, with the onion. Stir-fry for 1 minute. Add the bell pepper, stir-fry for a minute more, then transfer the onion and bell pepper to the bowl. Add the remaining grapeseed oil to the pan, then the broccoli and stir-fry for 1 minute. Add the stock, cover tightly and steam for 1 minute.

把粘在锅上的刮下来到碗里。锅内加入1汤匙的葡萄籽油，放入洋葱。炒1分钟，加入灯笼椒。再多炒1分钟，把洋葱和灯笼椒盛到碗里。锅里加入剩下的油，然后加入西兰花炒1分钟。加入高汤，加盖闷1分钟。

Add the beef and veggies back to the pan, with any juices, the reserved marinade and sesame seeds, and stir until bubbling and heated through, about 5-10 minutes. Serve with the quinoa.

把牛肉和蔬菜再丢回锅里，加入果汁，加入酱汁和芝麻籽，搅拌至冒泡热透5到10分钟。拌上藜麦吃。