Pratica di Shadowing: Healthy Meal Prep (6 Fall Recipes!) - Impara a parlare inglese con i video
Scegli una modalità di pratica
Ogni modalità apre una sala di pratica a schermo intero.
140 frasi
Se le frasi sono troppo corte o troppo lunghe, clicca su Edit per modificarle.
1
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.
2
We are going to make six different recipes that you can whip up over the weekend.
3
Or if you're not the type to batch cook, you could prepare a few of these other options throughout the week.
4
When you're done, you'll have a variety of different meal ideas that you can assemble in just 10 minutes or less.
5
This will make breakfast, lunch, dinner, and snacks a little easier for the next few days.
6
You can find the printable recipes and a shopping list for everything you see in this video in the description below.
7
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.
8
Once those things are going, you can multitask and prepare some other recipes while you wait for those to finish.
9
Today, I'm going to start with two recipes that you can bake in the oven.
10
First is our breakfast recipe which is apple baked oatmeal.
11
This sliceable oatmeal is easy to reheat for a fast morning and has tender pieces of apples and cinnamon in each bite.
12
To get started, preheat your oven to 375 degrees Fahrenheit and lightly grease an 8 -inch square baking dish with oil.
13
Press a piece of parchment paper into the bottom of the pan if you'd like to guarantee easy removal later.
14
This is optional but I think it makes life easier.
15
Now add two cups of old -fashioned rolled oats to a large bowl.
16
If you need this recipe to be gluten -free, make sure you use certified gluten -free oats.
17
Then add in one teaspoon of baking powder, one teaspoon of ground cinnamon, and a half teaspoon of fine sea salt.
18
Stir the ingredients together, then add in a half cup of unsweetened applesauce, two large eggs, a third cup of pure maple syrup,
19
one cup of your favorite milk, two tablespoons of melted coconut oil, or you can use butter, and one teaspoon of vanilla extract.
20
Stir that together, then take a moment to remove the core and dice one medium apple.
21
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.
22
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.
23
I'm adding a quarter cup of raisins today because they pair really well with these flavors.
24
Transfer the mixture to the prepared pan and spread it out evenly.
25
Then bake at 375 degrees Fahrenheit for about 40 minutes or until the center feels firm to the touch.
26
While you wait on that, you can prepare some chicken breasts to bake in the oven at the same time.
27
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.
28
If you're using thinly sliced chicken or you end up with breasts
29
that are thicker the cooking time may need to change
30
but you can always use a meat thermometer to check on
31
these as you go to get started drizzle a rimmed baking
32
sheet with olive oil then arrange the chicken breasts on the pan flip them over
33
and make sure each side is coated in the olive oil then wash your hands
34
and make a quick seasoning blend for the chicken in a
35
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.
36
Stir that together, then sprinkle half of this mixture over the top of the chicken breasts.
37
Then flip them over and use the rest of the seasoning on the other side.
38
Go ahead and place these on a second shelf in your oven
39
so the chicken can cook at the same time as your baked oatmeal.
40
I normally cook chicken at 400 degrees Fahrenheit, height, but this temperature will work so we can cook two things at once.
41
If you have a second timer, set it for about 22 minutes if you're cooking eight ounce chicken breasts.
42
Larger chicken breasts could need a few minutes more after that.
43
We're going to move right along to our next recipe, which is a chickpea noodle soup.
44
You can enjoy this for lunch or dinner, and it's a great source of fiber and vegetarian protein.
45
To get started, chop one yellow onion, then chop three carrots and three celery ribs.
46
Add a drizzle of olive oil to a large pot over medium -high heat.
47
Then saute those aromatic veggies until they start to soften, which should take about eight minutes.
48
While you wait on that, open a can of chickpeas, then drain and rinse those well.
49
I'm going to set these aside for a moment.
50
Next, add in two minced garlic cloves, one teaspoon of dried thyme, and one tablespoon of tamari,
51
which is a gluten -free soy sauce that helps to add an umami flavor.
52
Stir that briefly, then add in eight cups of water.
53
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,
54
so I recommend trying my way first.
55
Now add in those drained chickpeas and eight ounces of short pasta.
56
I'm using chickpea pasta to keep this recipe gluten -free and higher in protein.
57
Season with two teaspoons of fine sea salt and a half teaspoon of ground black pepper.
58
Then bring the liquid to a boil.
59
Once it's boiling, lower the heat to a simmer
60
and cook this uncovered for 10 to 15 minutes or until the pasta is tender.
61
Then you can adjust the seasoning to taste.
62
I'm going to add another half teaspoon of salt.
63
This soup is ready to eat right away
64
but you can also set it aside to cool
65
so you can store it for easy meals this week
66
if you don't think you'll eat all of this in one
67
week you can also freeze a couple of portions for up
68
to three months now before we move on let's check on
69
the things in the oven the chicken has baked for 22 minutes
70
so we're going to check on
71
that with an instant read thermometer you'll know the chicken is done when it reaches at least 160 degrees fahrenheit
72
As it rests on the pan, it should reach a safe internal temperature of 165 degrees Fahrenheit thanks to carryover cooking.
73
You can always place these back in the oven for five more minutes if you need to.
74
Once they've cooled off a bit, you can store these in an airtight container in the fridge for three to four days.
75
When the timer goes off for your baked oatmeal, let it cool for at least 15 minutes.
76
If I were serving this for brunch, I'd cut it into nine squares.
77
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.
78
You can eat this cold or warm it up in the microwave for about 30 seconds.
79
Serve it with Greek yogurt for a lower sugar apple pie flavor.
80
There's one more thing to cook on the stove top
81
if you'd like to go ahead and knock it out now and that is a batch of quinoa.
82
But you could also do this later in the week depending on what you plan on eating.
83
You can add this to salads and bowls this week for extra plant -based protein.
84
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.
85
The first step for cooking quinoa is rinsing it in a fine mesh strainer.
86
This will help to remove any bitter flavor.
87
Add the rinsed quinoa to a saucepan and cover it with one
88
and a half cups of water for every one cup of dry quinoa that you plan on cooking.
89
You'll get about 3 cups of cooked quinoa from 1 cup of dry quinoa.
90
So feel free to double or triple this recipe if you want to have extra on hand this week.
91
Bring the liquid to a boil over high heat.
92
Then lower the heat to a gentle simmer and cover the pot with a lid.
93
Let the quinoa cook covered for 10 minutes.
94
Then remove it from the heat but leave that lid on for 5 more minutes.
95
Once that time has passed, you can remove the lid and fluff it with a fork.
96
To turn this into quinoa fried rice, dice one small yellow onion, three to four carrots, and three celery ribs.
97
You can use any other veggies you like here, but I'm trying to use the things that I already have in my fridge.
98
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.
99
Then add in two minced garlic cloves and about one inch of freshly minced ginger.
100
Stir briefly then add in two tablespoons of tamari
101
or you can use regular soy sauce if you don't need a gluten -free recipe.
102
At this point you can add in roughly three cups of cooked quinoa
103
and season with a half teaspoon of fine sea salt.
104
Stir in a teaspoon of toasted sesame oil and then this is ready to store for your week ahead.
105
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.
106
Or you could use some crumbled tofu if you want to make a vegan dish.
107
It's ready to eat in 10 minutes or less.
108
We have two more no -bake recipes on the to -do list today.
109
The first is the dressing for my apple walnut salad.
110
You can enjoy this for lunch or dinner with that baked chicken on top.
111
To make the balsamic dressing, start by adding a quarter cup of olive oil to a glass storage jar.
112
Next, add in two tablespoons of balsamic vinegar.
113
And I'm using the cheap vinegar here that is not syrupy or sweet at all.
114
Next, add in two tablespoons of honey, one teaspoon of spicy brown mustard, and a quarter teaspoon of fine sea salt.
115
Stir that together until it looks smooth, then it's ready to store in the fridge.
116
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.
117
When you're ready to assemble the salad, you'll need a box of mixed greens, plus some walnuts and feta cheese nearby.
118
The only slicing you'll have to do is chopping up an apple
119
and a little bit of red onion to add on top.
120
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.
121
You can also add some cooked quinoa or some chickpeas on top to make it extra filling.
122
The last thing we're going to make today is a quick snack that can also double as a dessert.
123
These chocolate energy balls taste like a mini brownie bite, but they are sweetened with only fruit.
124
To make them, add one and a half cups of walnuts or pecans to a food processor fitted with an s -blade.
125
Process them briefly just until they look crumbly.
126
Then measure out one cup of pitted medjool dates.
127
These should be squishy and easy to pull apart with your fingers to remove the pits.
128
Add those to the food processor along with three tablespoons of cacao or cocoa powder,
129
a pinch of salt, and today I'm adding a half teaspoon of peppermint extract to make these have a mint chocolate flavor.
130
If you're not a fan of mint you can also swap this for one teaspoon of vanilla extract instead.
131
Secure the lid and process until the mixture sticks together.
132
If it gets too sticky you can add more nuts or a tablespoon of ground flax seeds and mix again.
133
Be careful to not over process the date balls or the mixture could get really greasy.
134
Stop as soon as it looks crumbly and it can be squeezed together with your fingers.
135
Use a tablespoon or cookie scoop to scoop the dough and roll it between your hands.
136
Repeat the process with the remaining mixture, placing the balls on a parchment -lined plate as you go.
137
Let these chill in the fridge for about 20 minutes, just so they won't stick together in a big clump.
138
Then store them in an airtight container for your week ahead.
139
I hope this quick meal prep video will have you eating better this week.
140
And if you enjoyed it, let me know in the comments below, and maybe we'll do another one in the future.
Scarica l'app
Tutto ciò che serve per parlare fluentemente
Pronuncia con IAVoto per ogni frase
Pratica IPAPadroneggia ogni suono
VocabolarioCostruisci il tuo lessico
Gioco di vocabolarioImpara giocando
📺 Stesso Canale
✨ Video consigliato
B21
387 frasi
a (chatty) wellness week in my life: new recipes, exercise routine, mental wellness & more
Daily ConversationWorking Adults
B11
28 frasi
Eggs vs Oatmeal | Which Is Better for Breakfast & Weight Loss? | Oatmeal vs Eggs
Daily ConversationWorking Adults
B14
29 frasi
The FASTEST baked good to make!
Daily ConversationWorking Adults
B13
305 frasi
EASY Recipes For The Week Anyone Can Make!
Daily ConversationWorking Adults
B18
107 frasi
10 Habits That Can Improve Your Routine
Daily ConversationWorking Adults
A21
5 frasi
Healthier Dessert Idea: Chocolate Frozen Yogurt Bites😍 #healthydessert #easyrecipes
Daily ConversationWorking Adults
B1490 frasi
Preparing for FALL! 🍂 Fall Shopping, Pumpkin Chai, Decorating my Room, *HUGE* Haul, Cozy Fall Baking
Daily ConversationWorking Adults
B2132 frasi
VEGAN NUTRITION BASICS » the plate method
Daily ConversationWorking Adults
B11
61 frasi
Tomato Egg Soup: Boost Your Immunity with This Soup
Daily ConversationWorking Adults
B25
312 frasi
HIGH PROTEIN RECIPES that ACTUALLY taste good (5 ingredient, quick + easy meals)
Daily ConversationWorking Adults
B11
178 frasi
Every Way To Cook an Egg
Daily ConversationWorking Adults
B12
200 frasi
The 6AM Morning Routine That Changed My Life Immediately
Daily ConversationWorking Adults
Vocabolario e note di pronuncia per questa lezione
Questo video contiene 140 frasi e 2201 parole da ripetere con lo shadowing. Il parlato dura 12:18. Chi parla ha un ritmo naturale di circa 179 parole al minuto, vicino a una conversazione quotidiana. Solo il 76% delle parole rientra nelle 3.000 più comuni dell’inglese, quindi il lessico è impegnativo.
Vocaboli chiave di questo video
15 parole del video che vale la pena imparare, con pronuncia e significato:
| Parola | Pronuncia | Significato |
|---|---|---|
| bake verbo | /beɪk/ | cuocere (al forno), infornare |
| breast sostantivo | /bɹɛst/ | mammella, poppa |
| meal sostantivo | /ˈmiːl/ | pasto |
| stir verbo | /stɝ/ | mescolare |
| mixture sostantivo | /ˈmɪkst͡ʃɚ/ | mistura, amalgama |
| oven sostantivo | /ˈʌ.vn̩/ | forno |
| flavor sostantivo | /ˈfleɪvə/ | sapore, gusto |
| olive sostantivo | /ˈɑ.lɪv/ | oliva |
| gluten sostantivo | /ˈɡluːtən/ | glutine |
| onion sostantivo | /ˈʌn.jən/ | cipolla |
| carrot sostantivo | /ˈkæɹət/ | carota |
| powder sostantivo | /ˈpaʊ.dɚ/ | polvere |
| briefly avverbio | /ˈbɹiːfli/ | concisamente, brevemente |
| soup sostantivo | /sup/ | minestra, brodo |
| extract sostantivo | /ˈɛkstɹækt/ | estratto |
I phrasal verb che sentirai
| Parola | Pronuncia | Significato |
|---|---|---|
| go ahead verbo | /ˌɡoʊ əˈhɛd/ | procedere, andare avanti |
Pronuncia a cui fare attenzione
Chi parla usa 42 contrazioni e forme ridotte, come I'm, you're, you'll. Pronunciale nella forma breve, così come le senti.
- I suoni “th”: thick /θɪk/, smooth /smuːð/, thermometer /θɚˈmɑ.mɪ.tɚ/, broth /bɹɔθ/
- I suoni “sh” e “zh”: dish /dɪʃ/, sheet /ʃit/, shelf /ʃɛlf/, optional /ˈɑp.ʃə.nəl/, mesh /mɛʃ/
- Parole lunghe — attenzione all’accento: affordable /əˈfɔɹ.də.bəl/, vegetarian /vɛ.d͡ʒɪˈtɛ.ɹi.ən/, ingredient /ɪnˈɡɹiːdi.ənt/, preposition /ˌpɹɛpəˈzɪʃən/, thermometer /θɚˈmɑ.mɪ.tɚ/
Come esercitarsi con questo video
- Ascolta tutto il video una volta senza parlare e annota le parole che non conosci.
- Inizia a velocità 0,75×, fai shadowing frase per frase e torna alla velocità normale quando diventa facile.
- Registrati e confronta con l’originale, facendo attenzione a parole come bake, breast, meal.
La grammatica di questo video
Le strutture che chi parla usa di più, con le parole esatte del video:
| Struttura | Nel video |
|---|---|
| Frasi condizionali if + frase, will/would + verbo — una condizione e il suo risultato | if you don't think you'll eat |
| Forma passiva be + participio passato — conta ciò che accade, non chi lo fa | has been diced · is coated · is done |
| Present perfect have/has + participio passato — un’azione passata che conta ancora adesso | has been diced · has baked · they've cooled |
| Frasi relative who / which + frase — un’informazione in più su una persona o una cosa | recipe which is · recipe, which is |
Cos'è la tecnica dello Shadowing?
Shadowing è una tecnica di apprendimento delle lingue supportata da studi scientifici, originariamente sviluppata per la formazione dei traduttori professionisti e resa popolare dal poliglotta Dr. Alexander Arguelles. Il metodo è semplice ma potente: ascolti un audio in inglese di madrelingua e lo ripeti immediatamente ad alta voce — come un'ombra che segue il parlante con un ritardo di solo 1–2 secondi. A differenza dell'ascolto passivo o degli esercizi di grammatica, lo shadowing costringe il tuo cervello e i muscoli della bocca a elaborare e riprodurre simultaneamente i modelli di discorso reale. La ricerca dimostra che migliora significativamente la precisione della pronuncia, l'intonazione, il ritmo, il discorso connesso, la comprensione dell'ascolto e la fluidità del parlato — rendendolo uno dei metodi più efficaci per la preparazione alla prova di speaking dell'IELTS e per la comunicazione reale in inglese.