Shadowing Practice: Healthy Meal Prep (6 Fall Recipes!) - Learn English Speaking with Video
בחר מצב תרגול
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140 משפטים
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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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אוצר מילים והערות הגייה לשיעור הזה
שיעור הדיבור הזה ברמה B1 מבוסס על הסרטון “Healthy Meal Prep”. המילים שחוזרות הכי הרבה: add, teaspoon, recipe, chicken, cup. בסרטון הזה יש 140 משפטים ו-2201 מילים לתרגול Shadowing. הדיבור נמשך 12:18. הדובר מדבר בקצב טבעי של כ-179 מילים בדקה, קרוב לשיחה יומיומית. רק 76% מהמילים נמצאות בין 3,000 המילים הנפוצות ביותר באנגלית, כך שאוצר המילים מאתגר.
אוצר מילים מרכזי בסרטון הזה
15 המילים המתקדמות ביותר בסרטון, עם ההגייה והמשמעות שלהן:
| מילה | הגייה | משמעות |
|---|---|---|
| teaspoon שם עצם | /ˈtiˌspun/ | כפית |
| bake פועל | /beɪk/ | אָפָה |
| quinoa שם עצם | /ˈkin.wɑ/ | קינואה |
| tablespoon שם עצם | /ˈteɪbəlˌspun/ | כַּף |
| flavor שם עצם | /ˈfleɪvə/ | טַעַם |
| oven שם עצם | /ˈʌ.vn̩/ | תַּנּוּר |
| chickpea שם עצם | /ˈt͡ʃɪkˌpiː/ | חומוס |
| gluten שם עצם | /ˈɡluːtən/ | גְלוּטֵן |
| olive שם עצם | /ˈɑ.lɪv/ | זַיִת |
| celery שם עצם | /ˈsɛləɹi/ | כַּרְפַּס, סֶלֶרִי |
| drizzle שם עצם | /ˈdɹɪzəl/ | טיפטוף |
| oatmeal שם עצם | /ˈoʊtmil/ | גריסין, קוואקר |
| carrot שם עצם | /ˈkæɹət/ | גזר \ גֶּזֶר |
| onion שם עצם | /ˈʌn.jən/ | בָּצָל |
| preposition שם עצם | /ˌpɹɛpəˈzɪʃən/ | מילת יחס, מִלַּת יַחַס |
Phrasal verbs שתשמעו
| מילה | משמעות |
|---|---|
| cool off פועל | הִצְטַנֵּן |
דקדוק בסרטון הזה
המבנים שהדובר משתמש בהם הכי הרבה, עם המילים המדויקות מהסרטון:
| מבנה | בסרטון |
|---|---|
| משפטי תנאי (Conditional sentences) if + clause, will/would + verb — תנאי ותוצאה שלו | if you don't think you'll eat |
| הווה מושלם (Present perfect) have/has + past participle — פעולה שקרתה בעבר ועדיין יש לה חשיבות או השפעה עכשיו | has been diced · has baked · they've cooled |
| סביל (Passive voice) be + past participle — הדגש הוא על מה שקורה, לא על מי שעושה את הפעולה | has been diced · is coated · are sweetened |
| משפטי זיקה (Relative clauses) who / which + clause — מידע נוסף על אדם או דבר | recipe which is · recipe, which is |
הגייה ששווה לשים לב אליה
הדובר משתמש ב-42 קיצורים וצורות מקוצרות, כמו I'm, you're, you'll. אמרו אותם בצורה הקצרה, כפי שאתם שומעים אותם.
- הצלילים של “sh” ו-“zh”: preposition /ˌpɹɛpəˈzɪʃən/, dish /dɪʃ/, freshly /ˈfɹɛʃli/, mesh /mɛʃ/, optional /ˈɑp.ʃə.nəl/
- מילים ארוכות — שימו לב להטעמה: preposition /ˌpɹɛpəˈzɪʃən/, thermometer /θɚˈmɑ.mɪ.tɚ/, aromatic /ˌɛɹ.əˈmæt.ɪk/, ingredient /ɪnˈɡɹiːdi.ənt/, vegetarian /vɛ.d͡ʒɪˈtɛ.ɹi.ən/
צלילים שדוברי עברית מתקשים בהם:
- /w/ — שפתיים מעוגלות, לא /v/: quinoa /ˈkin.wɑ/, walnut /ˈwɔlnət/, microwave /ˈmaɪkɹoʊˌweɪv/, swap /ˈswɑp/, squeeze /skwiːz/
- /æ/ — פתוח יותר מה-“אֶ” העברית, לא כמו “a” ב-“cup”: carrot /ˈkæɹət/, extract /ˈɛkstɹækt/, salad /ˈsæl.əd/, balsamic /ˌbɔːlˈsæmɪk/, snack /snæk/
- /r/ — הלשון לא נוגעת בשום מקום, לא ה-“ר” הגרונית: recipe /ˈɹɛs.ɪ.pi/, celery /ˈsɛləɹi/, drizzle /ˈdɹɪzəl/, carrot /ˈkæɹət/, preposition /ˌpɹɛpəˈzɪʃən/
איך לתרגל עם הסרטון הזה
- הקשיבו לכל הסרטון פעם אחת בלי לדבר, ורשמו את המילים שאתם לא מכירים.
- התחילו במהירות 0.75×, תרגלו Shadowing משפט אחר משפט, וחזרו למהירות רגילה כשזה מרגיש קל.
- הקליטו את עצמכם והשוו למקור, תוך תשומת לב למילים כמו teaspoon, bake, quinoa.
מהי טכניקת השאדואינג?
שאדואינג היא טכניקת למידת שפה מבוססת מדע שפותחה במקור להכשרת מתורגמנים מקצועיים ופופולרית על ידי הפוליגלוט ד"ר אלכסנדר ארגואלס. השיטה פשוטה אך עוצמתית: אתה מקשיב לאודיו באנגלית ילידית וחוזר עליו בקול רם מיד — כמו צל העוקב אחרי הדובר עם עיכוב של 1–2 שניות בלבד. בניגוד להאזנה פסיבית או תרגילי דקדוק, שאדואינג מכריח את המוח והשרירים בפה לעבד ולשחזר דפוסי דיבור אמיתיים בו זמנית. מחקרים מראים שזה משפר משמעותית את דיוק ההגייה, האינטונציה, הקצב, הדיבור המחובר, הבנת השמיעה ושטף הדיבור — מה שהופך אותו לאחת השיטות היעילות ביותר להכנה לIELTS Speaking ולתקשורת באנגלית בעולם האמיתי.