تدريب Shadowing: Healthy Meal Prep (6 Fall Recipes!) - تعلم التحدث بالإنجليزية عبر الفيديو
جارٍ إنشاء الدرس...
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If you are trying to eat healthier, but you don't have a lot of time to cook during the week, today's meal prep video is here to help.
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We are going to make six different recipes that you can whip up over the weekend.
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Or if you're not the type to batch cook, you could prepare a few of these other options throughout the week.
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When you're done, you'll have a variety of different meal ideas that you can assemble in just 10 minutes or less.
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This will make breakfast, lunch, dinner, and snacks a little easier for the next few days.
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You can find the printable recipes and a shopping list for everything you see in this video in the description below.
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Now, when you're meal prepping several things at once, it's best if you can start with the recipes that have the longest cook time.
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Once those things are going, you can multitask and prepare some other recipes while you wait for those to finish.
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Today, I'm going to start with two recipes that you can bake in the oven.
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First is our breakfast recipe which is apple baked oatmeal.
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This sliceable oatmeal is easy to reheat for a fast morning and has tender pieces of apples and cinnamon in each bite.
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To get started, preheat your oven to 375 degrees Fahrenheit and lightly grease an 8 -inch square baking dish with oil.
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Press a piece of parchment paper into the bottom of the pan if you'd like to guarantee easy removal later.
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This is optional but I think it makes life easier.
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Now add two cups of old -fashioned rolled oats to a large bowl.
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If you need this recipe to be gluten -free, make sure you use certified gluten -free oats.
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Then add in one teaspoon of baking powder, one teaspoon of ground cinnamon, and a half teaspoon of fine sea salt.
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Stir the ingredients together, then add in a half cup of unsweetened applesauce, two large eggs, a third cup of pure maple syrup,
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one cup of your favorite milk, two tablespoons of melted coconut oil, or you can use butter, and one teaspoon of vanilla extract.
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Stir that together, then take a moment to remove the core and dice one medium apple.
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I'm using a cosmic apple today because they were on sale at the grocery store, but you can use any other variety of apple that you like.
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Once the apple has been diced, add it to the oat mixture, and at this point you can add any other mix -ins you like.
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I'm adding a quarter cup of raisins today because they pair really well with these flavors.
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Transfer the mixture to the prepared pan and spread it out evenly.
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Then bake at 375 degrees Fahrenheit for about 40 minutes or until the center feels firm to the touch.
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While you wait on that, you can prepare some chicken breasts to bake in the oven at the same time.
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I'm starting with one and a half pounds of chicken breasts here, so each breast is roughly eight ounces and about one to one and a half inches thick.
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If you're using thinly sliced chicken or you end up with breasts
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that are thicker the cooking time may need to change
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but you can always use a meat thermometer to check on
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these as you go to get started drizzle a rimmed baking
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sheet with olive oil then arrange the chicken breasts on the pan flip them over
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and make sure each side is coated in the olive oil then wash your hands
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and make a quick seasoning blend for the chicken in a
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small bowl combine three quarters of a teaspoon of fine sea salt and a quarter teaspoon each of paprika, garlic powder, and ground black pepper.
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Stir that together, then sprinkle half of this mixture over the top of the chicken breasts.
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Then flip them over and use the rest of the seasoning on the other side.
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Go ahead and place these on a second shelf in your oven
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so the chicken can cook at the same time as your baked oatmeal.
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I normally cook chicken at 400 degrees Fahrenheit, height, but this temperature will work so we can cook two things at once.
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If you have a second timer, set it for about 22 minutes if you're cooking eight ounce chicken breasts.
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Larger chicken breasts could need a few minutes more after that.
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We're going to move right along to our next recipe, which is a chickpea noodle soup.
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You can enjoy this for lunch or dinner, and it's a great source of fiber and vegetarian protein.
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To get started, chop one yellow onion, then chop three carrots and three celery ribs.
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Add a drizzle of olive oil to a large pot over medium -high heat.
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Then saute those aromatic veggies until they start to soften, which should take about eight minutes.
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While you wait on that, open a can of chickpeas, then drain and rinse those well.
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I'm going to set these aside for a moment.
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Next, add in two minced garlic cloves, one teaspoon of dried thyme, and one tablespoon of tamari,
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which is a gluten -free soy sauce that helps to add an umami flavor.
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Stir that briefly, then add in eight cups of water.
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In theory, you could use two quarts of veggie broth here, but using water instead helps you control the flavor and makes this recipe more affordable,
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so I recommend trying my way first.
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Now add in those drained chickpeas and eight ounces of short pasta.
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I'm using chickpea pasta to keep this recipe gluten -free and higher in protein.
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Season with two teaspoons of fine sea salt and a half teaspoon of ground black pepper.
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Then bring the liquid to a boil.
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Once it's boiling, lower the heat to a simmer
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and cook this uncovered for 10 to 15 minutes or until the pasta is tender.
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Then you can adjust the seasoning to taste.
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I'm going to add another half teaspoon of salt.
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This soup is ready to eat right away
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but you can also set it aside to cool
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so you can store it for easy meals this week
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if you don't think you'll eat all of this in one
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week you can also freeze a couple of portions for up
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to three months now before we move on let's check on
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the things in the oven the chicken has baked for 22 minutes
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so we're going to check on
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that with an instant read thermometer you'll know the chicken is done when it reaches at least 160 degrees fahrenheit
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As it rests on the pan, it should reach a safe internal temperature of 165 degrees Fahrenheit thanks to carryover cooking.
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You can always place these back in the oven for five more minutes if you need to.
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Once they've cooled off a bit, you can store these in an airtight container in the fridge for three to four days.
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When the timer goes off for your baked oatmeal, let it cool for at least 15 minutes.
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If I were serving this for brunch, I'd cut it into nine squares.
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But since I'm making this for a meal prep breakfast, I'm going to cut it into six larger slices so it's more filling.
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You can eat this cold or warm it up in the microwave for about 30 seconds.
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Serve it with Greek yogurt for a lower sugar apple pie flavor.
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There's one more thing to cook on the stove top
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if you'd like to go ahead and knock it out now and that is a batch of quinoa.
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But you could also do this later in the week depending on what you plan on eating.
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You can add this to salads and bowls this week for extra plant -based protein.
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But since we have some extra carrots and celery to use up from that soup recipe, I'm going to turn this into quinoa fried rice.
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The first step for cooking quinoa is rinsing it in a fine mesh strainer.
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This will help to remove any bitter flavor.
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Add the rinsed quinoa to a saucepan and cover it with one
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and a half cups of water for every one cup of dry quinoa that you plan on cooking.
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You'll get about 3 cups of cooked quinoa from 1 cup of dry quinoa.
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So feel free to double or triple this recipe if you want to have extra on hand this week.
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Bring the liquid to a boil over high heat.
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Then lower the heat to a gentle simmer and cover the pot with a lid.
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Let the quinoa cook covered for 10 minutes.
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Then remove it from the heat but leave that lid on for 5 more minutes.
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Once that time has passed, you can remove the lid and fluff it with a fork.
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To turn this into quinoa fried rice, dice one small yellow onion, three to four carrots, and three celery ribs.
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You can use any other veggies you like here, but I'm trying to use the things that I already have in my fridge.
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Add a drizzle of olive oil to a large skillet and saute the onion, carrots, and celery until they start to soften, which should take about eight minutes.
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Then add in two minced garlic cloves and about one inch of freshly minced ginger.
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Stir briefly then add in two tablespoons of tamari
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or you can use regular soy sauce if you don't need a gluten -free recipe.
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At this point you can add in roughly three cups of cooked quinoa
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and season with a half teaspoon of fine sea salt.
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Stir in a teaspoon of toasted sesame oil and then this is ready to store for your week ahead.
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When you're ready to serve this, you can scramble in some eggs for extra protein or add some of your baked chicken on top.
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Or you could use some crumbled tofu if you want to make a vegan dish.
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It's ready to eat in 10 minutes or less.
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We have two more no -bake recipes on the to -do list today.
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The first is the dressing for my apple walnut salad.
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You can enjoy this for lunch or dinner with that baked chicken on top.
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To make the balsamic dressing, start by adding a quarter cup of olive oil to a glass storage jar.
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Next, add in two tablespoons of balsamic vinegar.
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And I'm using the cheap vinegar here that is not syrupy or sweet at all.
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Next, add in two tablespoons of honey, one teaspoon of spicy brown mustard, and a quarter teaspoon of fine sea salt.
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Stir that together until it looks smooth, then it's ready to store in the fridge.
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And if this doesn't look like enough dressing for you, or you're planning to serve more people, you can easily double the recipe.
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When you're ready to assemble the salad, you'll need a box of mixed greens, plus some walnuts and feta cheese nearby.
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The only slicing you'll have to do is chopping up an apple
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and a little bit of red onion to add on top.
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This is the perfect time to use some of that baked chicken for protein, then drizzle on the dressing and you'll have a meal that's ready to eat quickly.
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You can also add some cooked quinoa or some chickpeas on top to make it extra filling.
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The last thing we're going to make today is a quick snack that can also double as a dessert.
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These chocolate energy balls taste like a mini brownie bite, but they are sweetened with only fruit.
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To make them, add one and a half cups of walnuts or pecans to a food processor fitted with an s -blade.
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Process them briefly just until they look crumbly.
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Then measure out one cup of pitted medjool dates.
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These should be squishy and easy to pull apart with your fingers to remove the pits.
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Add those to the food processor along with three tablespoons of cacao or cocoa powder,
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a pinch of salt, and today I'm adding a half teaspoon of peppermint extract to make these have a mint chocolate flavor.
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If you're not a fan of mint you can also swap this for one teaspoon of vanilla extract instead.
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Secure the lid and process until the mixture sticks together.
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If it gets too sticky you can add more nuts or a tablespoon of ground flax seeds and mix again.
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Be careful to not over process the date balls or the mixture could get really greasy.
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Stop as soon as it looks crumbly and it can be squeezed together with your fingers.
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Use a tablespoon or cookie scoop to scoop the dough and roll it between your hands.
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Repeat the process with the remaining mixture, placing the balls on a parchment -lined plate as you go.
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Let these chill in the fridge for about 20 minutes, just so they won't stick together in a big clump.
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Then store them in an airtight container for your week ahead.
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I hope this quick meal prep video will have you eating better this week.
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And if you enjoyed it, let me know in the comments below, and maybe we'll do another one in the future.
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المفردات وملاحظات التحدث لهذا الدرس
يحتوي هذا الفيديو على 140 جملة و2201 كلمة للتدرب على الترديد. مدة الكلام 12:18. يتكلم المتحدث بسرعة طبيعية، نحو 179 كلمة في الدقيقة، قريبة من المحادثة اليومية. 76% فقط من الكلمات ضمن أكثر 3,000 كلمة شيوعًا في الإنجليزية، فالمفردات صعبة نسبيًا.
أهم المفردات في هذا الفيديو
15 كلمة من الفيديو تستحق التعلّم، مع النطق والمعنى:
| الكلمة | النطق | المعنى |
|---|---|---|
| bake فعل | /beɪk/ | خَبَزَ |
| breast اسم | /bɹɛst/ | ثَدْي, بز |
| meal اسم | /ˈmiːl/ | وَجْبَة, أكلة |
| mixture اسم | /ˈmɪkst͡ʃɚ/ | خَلِيط |
| oven اسم | /ˈʌ.vn̩/ | فُرْن, تَنُّور |
| flavor اسم | /ˈfleɪvə/ | نَكْهَة, طَعْم |
| olive اسم | /ˈɑ.lɪv/ | زَيْتُون |
| gluten اسم | /ˈɡluːtən/ | غْلُوتِين |
| onion اسم | /ˈʌn.jən/ | بَصَل, بصل |
| carrot اسم | /ˈkæɹət/ | جَزَر, جزر |
| powder اسم | /ˈpaʊ.dɚ/ | مَسْحُوق, بُودْرَة |
| briefly ظرف | /ˈbɹiːfli/ | بِاِخْتِصَار |
| soup اسم | /sup/ | شُورَبَة, شُرْبَة |
| extract اسم | /ˈɛkstɹækt/ | مُقْتَطَف |
| garlic اسم | /ˈɡɑɹlɪk/ | ثُوم, ثُومَة |
نطق يحتاج إلى انتباه
يستخدم المتحدث 42 من الصيغ المختصرة، مثل I'm, you're, you'll. انطقها بصيغتها القصيرة كما تسمعها.
- أصوات “th”: thick /θɪk/, smooth /smuːð/, thermometer /θɚˈmɑ.mɪ.tɚ/, broth /bɹɔθ/
- أصوات “sh” و“zh”: dish /dɪʃ/, sheet /ʃit/, shelf /ʃɛlf/, optional /ˈɑp.ʃə.nəl/, mesh /mɛʃ/
- الكلمات الطويلة — انتبه لموضع النبر: affordable /əˈfɔɹ.də.bəl/, vegetarian /vɛ.d͡ʒɪˈtɛ.ɹi.ən/, ingredient /ɪnˈɡɹiːdi.ənt/, preposition /ˌpɹɛpəˈzɪʃən/, thermometer /θɚˈmɑ.mɪ.tɚ/
كيف تتدرب بهذا الفيديو
- استمع إلى الفيديو كاملًا مرة واحدة دون أن تتكلم، ودوّن الكلمات التي لا تعرفها.
- ابدأ بسرعة 0.75×، وردّد جملة جملة، ثم عُد إلى السرعة العادية عندما يصبح الأمر سهلًا.
- سجّل صوتك وقارنه بالأصل، مع الانتباه إلى كلمات مثل bake, breast, meal.
القواعد في هذا الفيديو
أكثر التراكيب التي يستخدمها المتحدث، مع العبارات نفسها من الفيديو:
| التركيب | في الفيديو |
|---|---|
| الجمل الشرطية if + جملة، will/would + فعل — شرط ونتيجته | if you don't think you'll eat |
| المبني للمجهول be + اسم المفعول — التركيز على ما يحدث لا على من يفعله | has been diced · is coated · is done |
| المضارع التام have/has + اسم المفعول — حدث ماضٍ ما زال له أثر الآن | has been diced · has baked · they've cooled |
| جمل الوصل who / which + جملة — معلومة إضافية عن شخص أو شيء | recipe which is · recipe, which is |
ما هي تقنية التظليل الصوتي؟
التظليل الصوتي (Shadowing) تقنية تعلم لغة مدعومة علمياً، طُورت أصلاً لتدريب المترجمين الفوريين المحترفين. الطريقة بسيطة لكنها قوية: تستمع لصوت إنجليزي أصلي وتكرره فوراً بصوت عالٍ — كظل يتبع المتحدث بتأخير 1-2 ثانية. تُظهر الأبحاث تحسناً كبيراً في دقة النطق والتنغيم والإيقاع وربط الأصوات والاستماع والطلاقة.