シャドーイング練習: HIGH PROTEIN RECIPES that ACTUALLY taste good (5 ingredient, quick + easy meals) - 動画で英語スピーキングを学ぶ
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312 文
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1
hello hello guys today i'm gonna be sharing my favorite high protein recipes with you guys
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because if i have one pet peeve in the kitchen it's
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when people make healthy recipes but then they're like
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so healthy you don't want to eat them
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and they like taste healthy no no no no we do not do
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that here i'm a foodie first okay health conscious is somewhere lower on my list
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but foodie that's number one but i have been back in the gym recently
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and i've been kind of focusing on fueling my body right
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so i have been thinking about my protein a little bit more recently also my name is amber
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if you don't know me i make a lot of cooking videos
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but this one is going to be kind of health focused
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which is different
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but trust me these ones are actually like they will shock you how good they taste
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so let's get straight into it let's grab our ingredients for
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breakfast i also want to do a whole video on this one day
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but i think the way that you grocery shop is really important
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if i can say anything right now go to the grocery store
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and see how much time you spend in the aisles versus the produce section and try and get that ratio up.
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Just saying.
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Anyways, our first meal of the day is only two ingredients.
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Cottage cheese scrambled eggs.
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It does not get better than this.
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Okay, so for this recipe, I'm using cottage cheese from Good Culture.
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This is their 4 % milk fat.
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This is my favorite brand by far because the texture and flavor is just exactly what you want, and I am so excited to be partnering with Good Culture on this video.
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They're a brand I use every day in the kitchen, and I also feel like they have kind of like a cult following because whenever I go to the grocery store, it is almost sold out every time.
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If you're trying to get your protein up too and hit certain fitness goals and health goals, cottage cheese is so high in protein and it's so delicious that it makes it really easy to hit your protein goals.
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One serving of this has 14 grams of protein and that's just from half a cup of cottage cheese, which is quite easy to eat.
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I'll eat a half a cup of cottage cheese all day
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and I feel like cottage cheese is just really having its moment right now.
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And the real foodies know you gotta use good culture, yes.
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I learned this recipe from my friend Allison
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and it has really upgraded my breakfast to the next level
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because i feel like scrambled eggs they're classic but
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when you add the cottage cheese it makes it
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so much more flavorful and filling and you get your protein up
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so i've been making this all the time so yeah thank you
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so much to good culture for partnering with me
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if you guys want to check them out i'll have links down below highly recommend of course
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so here we have our cottage cheese scrambled eggs
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and you could eat it straight like this
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or i like to plate it up with a little tomato with olive oil
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and flaky salt just to add some freshness on the plate
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and then i love doing a little side of toast with more cottage cheese and then my homemade blueberry jam.
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But you can use any jam you like.
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That way I get a little sweet and salty on the plate.
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Oh my gosh, have you ever seen a plate look better than this?
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I do not think so.
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Let's get straight into it.
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Oh my God, it's really, wow.
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The first time I had this, my life was changed.
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So you're welcome. So good.
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I will never get sick of that.
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They're so fluffy and it adds that cheesy flavor without being like too heavy.
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And also what's crazy is that we used a half cup of cottage cheese
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that has 14 grams of protein and then three eggs in total have 18 grams
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so in total this has 32 grams of protein what
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and it's so easy to eat like i feel like sometimes high protein meals are like choking it down
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because it's like dry and chalky but this is delicious
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and light and fluffy little tomato star then we have our sweet and savory toast
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bruh blueberry jam specifically is so good on this like i don't even care
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that this breakfast is healthy it just tastes
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so good i'm gonna beast this and i'll see you guys for our next meal.
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Feasted.
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Next, we're going to be making a little sweet treat since I know you guys got a sweet tooth
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and that's probably one of the main things that gets in the way of your like fitness goals, whatever, whatever.
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So I'm going to show you guys a recipe that I learned a long time ago back when I was vegan.
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And don't let that scare you.
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Okay.
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It's actually so good.
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This is chickpea cookie dough.
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Oh my God.
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Guys, I know you want to click off the video so bad right now.
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Don't do it.
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Don't do it.
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I'm telling you right now.
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Don't do it because
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if this was bad Would I still be eating it ten years later now that I'm not vegan anymore?
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The answer is No, wait, what was the question?
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Would I still be eating this?
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Yes I would still be eating this chickpea cookie dough might sound daunting, but let me tell you I've fed this to boys I
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don't know why I feel like that's a good judgment of whether
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or not This is delicious because I feel like boys can be so picky because here's what I'll tell you Obviously, we all love eating raw cookie dough, but this one feels safer to eat because there's no raw eggs
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so i can really indulge and be like yeah i'm not gonna die from eating this
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and there's only four ingredients and it's high in protein
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so here we have our little chickpeas i'm gonna strain
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and rinse these really quick
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and with beans you always want to rinse them until there's no more foam on them
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because if you leave all that foamy stuff on there that's what happens in your belly
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and then that's why you get gassy from eating beans
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because you didn't rinse them properly so there you go little life hack
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so we've got one can of chickpeas in the bowl
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and like i said i was vegan back in a day for I think literally six
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or seven years from the time I was 13 to like 19 which are basically like all my developmental years.
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I've talked about this before more in depth in another video
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but as you could maybe guess from that my relationship with food when I was a teenager was kind of tumultuous.
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Some might even say disordered and I think there's nothing wrong with being vegan
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but for me personally it was rooted in something a little bit toxic for me?
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Like I was doing it as a way to try and you guys can probably guess, but along with other things, I did care about the animals.
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Don't get it twisted.
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Now that I'm older and I can look back on my relationship with food, what I can really appreciate about food now is that it is one of the great joys of life.
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Like who am I to punish myself when I could just be enjoying life?
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Like at the end of the day, it's a way to connect with people.
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It's just something thrilling to indulge in sometimes.
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Also at the end of the day, food is just food.
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It should not be a punishment.
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It should not determine like your worth as a person.
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It's just to give you energy.
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On top of that, it can also taste amazing.
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So I've always been quite the foodie
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and being vegan did make me even more of a foodie in a way
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because I had to cook for myself so much since especially back in the day, it was a lot easier to cook your own vegan food than go out to a restaurant and expect to find it.
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So I was in the kitchen and I had to try a lot of new recipes and I learned a lot.
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And this is one of the recipes that actually has stuck with me until now because it was surprisingly so good.
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And at face value, this could seem like a restrictive destructive like weird recipe
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but I promise this is not even a diet recipe.
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This is literally just something I enjoy eating and oh I should I just start cooking.
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I'm gonna start mashing these up with a fork
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and what's funny about this recipe is
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that I always make it saying I'm like meal prepping it for the week
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but then I make it and I end up eating the whole thing in one sitting.
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It's just so easy to eat.
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You really won't get it until you eat it because it sounds
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so weird on paper but once you try it it is unbelievable
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and there's no cooking here because the can of chickpeas does all the work.
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And you could like blend these or put these in a food processor, but I've always just done it with a fork.
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So not only is this high in protein, but it's also high in fiber, gluten -free.
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It's everything, bro.
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Now our chickpeas have been mashed.
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And now I don't really have measurements for this, but we're going to add in a heaping spoonful of peanut butter.
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This is kind of to bind everything together and make it creamier.
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And then it's also more protein because peanut butter.
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Oh, and I forgot a little splash of water because otherwise it's really clumpy and I want it to be more smooth.
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Then my sweetener of choice is maple syrup.
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You can also just use white sugar or brown sugar or agave would be good too, but I love the flavor of maple.
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I need more maple.
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This is cookie dough after all, so do not be shy.
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And then finally, our chocolate chips.
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These are mini.
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I would not use full -size chocolate chips here because they are just too hard to bite through.
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So the minis are perfect.
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Oh my gosh.
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And actually, the best way to eat this is you put this in the fridge for like an hour.
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I don't know why it tastes so much better cold.
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Cookie dough.
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I added a little too much water this time.
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My bad, but let's see.
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I surprise myself every day.
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This really does satisfy that cookie dough craving, and the best part is that I can eat this whole bowl and feel amazing afterwards, whereas with like real cookie dough, I probably don't want to eat the whole block.
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It's like a perfect little snack.
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I know you guys are not gonna believe me with this, and that's why you have to try it.
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You probably have these ingredients at home.
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Just put them together, and then come back here and comment and tell me what you think.
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And if you think it's gross, I will actually be shocked because I think there's no way.
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And yeah, I guess just as a little reminder, because I'm sure those of you who clicked on this video looking for high protein recipes, healthy recipes, all that type of stuff, just remember to be gentle with yourself.
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Enjoy your food.
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And honestly, look in the mirror less, period.
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Be grateful for what your body does for you.
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Just enjoy your life.
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Eat some chickpea cookie dough. Be crazy.
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I eat this in addition to regular cookie dough.
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I guess I'm 24 now, which is still very young
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but I'm very grateful to have built up my relationship with food to be something that's really passionate
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and fun and filled with joy and whimsy.
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I love trying new recipes so on that note let's try the next one.
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Okay this next recipe is for the degenerates.
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Those of you who don't want to turn on your stove, don't want to do any chopping, this is about as easy as it gets.
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So is obviously like pure protein and it can be prepared in
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so many different ways so this is definitely the easiest way to make it
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and the way i eat it most often we're making cold
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tofu first i got to give you a little lesson on
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tofu there are many types of tofu you can buy in
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your grocery store you'll probably see silken soft medium firm
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and extra firm and when you're cooking tofu you almost always want to buy firm tofu
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because it has more texture and bite
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but for this recipe we're eating the tofu uncooked and
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so we want to get silken
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or soft tofu this has an almost custard like texture almost
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like an unflavored pudding you can eat it straight out the container this is really popular in chinese cuisine
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but first i'm going to show you my kind of korean style version of it
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which is how i normally eat it
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so i'm going to save this for the chinese style one
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and for the korean one i'm using this little tube of
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tofu these are exactly the same type of tofu just in
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different shapes opening these is always kind of a gamble there's a line right here
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and you're just going to stab into it and cut along the line
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and there's our tofu you'll see it's like a custard texture in there
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and then this just goes straight in our bowl i eat this whole tube in one sitting
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and it's 14 grams of protein so there you go
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and then this sauce is basically like the same marinade you'd use for bulgogi.
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So starting with soy sauce, agave or any sweetener, garlic powder, sesame oil, sesame seeds, some green onion if you have them, but this is optional if you don't want to slice up literally anything, and a pinch of salt.
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And then you could eat it right like this, but I like to microwave it for like two minutes.
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You guys saw that literally took like 30 seconds to put together.
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The tofu absorbs all that good flavor and it's so soft and creamy.
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What I also love about this is you don't have to chew at all might be kind of weird
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But I love foods where you don't have to chew like oatmeal
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or a smoothie I'm literally too lazy to chew sometimes So I feel like if you're not asian, you might not know about this, but you gotta get on it I grew up with my mom making this for me
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But it also really brings me back to exam season in college
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because when I was too busy to cook
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or like actually eat anything I would just throw this in the microwave
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and that was my life And even though I was
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so stressed out while eating this I still have no bad memories of this
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because it was always delicious Like this is a struggle meal
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that I will not complain about eating It's so warm and comforting.
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Okay, that was fire.
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So that's how I normally make it for myself.
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I've also seen that like the Chinese version of this is more popular, I think.
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And I've never made it like this.
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So we're gonna try out the most popular recipe of this, I guess, which I find normally starts with this block of tofu.
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I'm gonna pour out the liquid.
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So here we have our block of tofu and a bowl or plate.
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And we're gonna, oh, dang it.
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That looks pretty good.
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Then we're gonna mince one clove of garlic.
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You wanna get this as fine as possible so you're not biting into any big chunks brown sugar, green onion, soy sauce, sesame oil, some chili crisp, and some sesame seeds.
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And that's it.
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This looks beautiful.
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I love the cube.
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And then with this recipe, they always eat it cold.
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So we're just going straight in.
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Oh, you know what I could have done?
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I should have used my knife to make a grid pattern on the top
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so that the sauces like seep into the tofu.
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I'll grab some over here, whatever, whatever.
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Cheers.
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Oh, oh, that's so different.
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Eating it cold is a whole new experience. So refreshing.
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This in the summer would hit.
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And also specifically, the brown sugar mixed with the chili oil really tastes good.
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Like it might not look like much is going on here, but there is a lot.
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This whole thing can be eaten in one sitting and the entire block of tofu has 30 grams of protein.
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This is really good.
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The chili oil.
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It brings so much life to the dish.
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Like I'm definitely gonna make this version again, especially on like a really hot day.
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Whoa, that's good.
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I'm so happy I tried this recipe and now you guys know it too.
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Delish.
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Okay, next up we have a little two -for -one recipe
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because we're making oven roasted chicken thighs with a green goddess sauce.
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Ooh, I could drink this by the spoonful.
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So I just whipped this up a second ago. Can I try?
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This looks really good So fire Wait, this is like the best sauce ever This is going to be really good with the tortilla chip.
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This elantro and like the lemon tastes so good.
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Thank you.
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You've got it done yourself.
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And this is really a multi -purpose sauce slash dip.
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Like you can use this with veggies, pita chips, regular chips, drizzle on some chicken, put it on a sandwich.
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This can really work with anything.
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So now we're going to get started on my chicken.
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Obviously these are a very straightforward source of protein.
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I always try and get my chicken thighs bone in and skin on just for some extra flavor.
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These are really easy in the oven or on the stove.
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I think today I'm going to do a little cast iron sear on them.
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You can season really however you like but I keep it pretty simple.
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Just salt, pepper, and garlic powder.
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You know I am all for throwing whatever you want on there.
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I just know I'm gonna put the sauce on it and other stuff so I'm keeping it chill.
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I have my cast iron pan heating up in the back but you can use whatever pan you like.
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Throw it in the oven.
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Whatever.
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Just cook your chicken
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and with chicken you don't really want to give it a super hard sear
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because then the outside will be cooked while the inside is raw.
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So I'm keeping it more towards low to medium
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and really letting it sit there for a
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while especially skin side down to render out all that fat and get a really crispy skin on the bottom.
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And while those are cooking in the back, we're going to get started on a little mixed veg, kind of chopped salad salsa type of thing.
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look at these plates oh my gosh here we have our roasted chicken with a little mediterranean style salad
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and bread i'm gonna hit all this with one last squeeze of lemon
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and flaky salt do you hear
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that crispy chicken skin i'm gonna start with the chicken and a bit of that sauce cheers
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bro i should start a restaurant i'm too good at this literally the chicken with this sauce is actually
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so crazy can you also believe how easy this was to make whoa
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and it's so beautiful because it's so vibrant and green but literally takes like five minutes to make
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i'm a beast i'm a beast so i almost feel bad posting this
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because you guys can't taste these flavors right now sorry y 'all But I did just give you the recipe, so now you can make it with me.
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I could drink this sauce.
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I wish my mom was here.
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I feel like she would love this.
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Dare I say this is the best recipe of the video?
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I think I do dare.
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I feel like I've actually never felt this proud in the kitchen.
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Absolutely spot on.
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Nailed the cook on the chicken.
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That's my Gordon Ramsay.
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The little salad is so good too.
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This would be a great beach dinner.
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Like if you're on a beach vacation and you can grill in your backyard.
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Make this sauce.
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Make the little salad with it.
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It's crazy.
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Oh my god.
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I have done it again.
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I'm literally built different.
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I'm sorry guys.
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Oh one day I'll make a cookbook and it's gonna go crazy.
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Let me tell you that.
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Well I hope you guys try out some of these recipes.
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Not to pat myself on the back but they are very delicious.
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Yes indeed.
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The flavors are off the charts.
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Seriously.
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And the freaking protein is nuts.
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The protein is nuts. So delicious.
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Helps you keep on track with your gains.
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All are really all of them are really easy to make and they all taste so different.
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They all have something different to offer.
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So yes let me know if you want more videos like this because I definitely have more recipes like these.
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Yeah, thank you guys so much for watching.
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I love you all.
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Bye!
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このレッスンの語彙とスピーキングのポイント
このスピーキングレッスンは、動画「HIGH PROTEIN RECIPES that ACTUALLY taste good」を教材にしています。 繰り返し出てくる語は次のとおりです：recipe, protein, eat, tofu。 この動画には、シャドーイング用の文が312文、単語が3638語あります。 音声の長さは15:56です。 話す速さは速く、1分あたり約228語です。音のつながりや弱く発音される音が多くなります。 単語の82%は英語の頻出3,000語に含まれます。残りは練習の前に確認しておきましょう。
この動画の重要語彙
動画に出てくる覚えておきたい単語15語を、発音と意味つきで紹介します。
| 単語 | 発音 | 意味 |
|---|---|---|
| cottage 名詞 | /ˈkɒt.ɪd͡ʒ/ | コテージ, 小屋 |
| cookie 名詞 | /ˈkʊki/ | クッキー, ビスケット |
| dough 名詞 | /doʊ/ | 生地, 練り粉 |
| flavor 名詞 | /ˈfleɪvə/ | 味, 風味 |
| delicious 形容詞 | /dɪˈlɪ.ʃəs/ | 美味しい, 旨い |
| vegan 名詞 | /ˈviːɡən/ | ヴィーガン, ビーガン |
| gram 名詞 | /ˈɡɹæm/ | グラム |
| meal 名詞 | /ˈmiːl/ | 食事, めし |
| salad 名詞 | /ˈsæl.əd/ | サラダ |
| texture 名詞 | /ˈtɛkst͡ʃə(ɹ)/ | テクスチャ |
| ingredient 名詞 | /ɪnˈɡɹiːdi.ənt/ | 成分, 原材料 |
| bite 動詞 | /baɪt/ | 噛む |
| beast 名詞 | /biːst/ | 野獣, 猛獣 |
| oven 名詞 | /ˈʌ.vn̩/ | オーブン |
| garlic 名詞 | /ˈɡɑɹlɪk/ | 大蒜, 蒜 |
動画に出てくる句動詞
| 単語 | 意味 |
|---|---|
| try out 動詞 | 試す, 試してみる |
| come back 動詞 | 戻る, 帰る |
| sold out 形容詞 | 売り切れ |
繰り返し練習したい文
動画に出てくる短く完結した文です。日常会話でそのまま使えます。
- Let's get straight into it.
- I'm telling you right now.
- Would I still be eating this?
- It's just to give you energy.
- My bad, but let's see.
この動画の文法
話し手がよく使っている文型を、動画の実際の表現とともに紹介します。
| 文型 | 動画での表現 |
|---|---|
| 条件文 if + 節, will/would + 動詞 — 条件とその結果 | if this was bad Would I · if you think it's gross, I will actually |
| 現在完了進行形 have/has been + -ing — 以前に始まり今も続いている動作 | have been thinking · i've been making |
| 現在完了形 have/has + 過去分詞 — 過去の出来事が今も関係している | have been · i've been · has really upgraded |
| 受動態 be + 過去分詞 — 誰がするかより、何が起きるかに焦点を当てる | was changed · was rooted · have been mashed |
注意したい発音
話し手はI'm, don't, gonnaなど、短縮形や弱形を114回使っています。聞こえたとおりの短い形で発音しましょう。
- 「th」の音: thigh /θaɪ/, smooth /smuːð/, tooth /tuθ/, thrill /θɹɪl/
- 「sh」と「zh」の音: delicious /dɪˈlɪ.ʃəs/, gosh /ɡɑːʃ/, shock /ʃɔk/, establishment /ɪˈstæb.lɪʃ.mənt/, vacation /veɪˈkeɪ.ʃən/
- 長い単語（アクセントの位置に注意）: ingredient /ɪnˈɡɹiːdi.ənt/, establishment /ɪˈstæb.lɪʃ.mənt/, examination /ɪɡˌzæm.ɪˈneɪ.ʃən/, surprisingly /səˈpɹaɪzɪŋli/, unbelievable /ˌʌnbɪˈliːvəbl̩/
日本語話者が苦手な音：
- /r/ と /l/ の区別 — /l/ は舌先を歯茎につけ、/r/ はどこにもつけない: garlic /ˈɡɑɹlɪk/, grateful /ˈɡɹeɪtf(ə)l/, surprisingly /səˈpɹaɪzɪŋli/, grill /ɡɹɪl/, thrill /θɹɪl/
- /v/ — /b/ にならないように、上の歯を下唇に当てる: flavor /ˈfleɪvə/, vegan /ˈviːɡən/, oven /ˈʌ.vn̩/, microwave /ˈmaɪkɹoʊˌweɪv/, stove /stoʊv/
- /f/ — 「フ」ではなく、上の歯と下唇で出す: flavor /ˈfleɪvə/, fitness /ˈfɪt.nəs/, grateful /ˈɡɹeɪtf(ə)l/, fork /fɔɹk/, afterwards /ˈæf.tɚ.wɚdz/
この動画での練習方法
- まず声を出さずに動画を最後まで聞き、知らない単語をメモします。
- まず0.75倍速で一文ずつシャドーイングし、慣れてきたら通常の速度に戻します。
- 自分の声を録音して元の音声と比べます。cottage, cookie, doughなどの単語に特に注意しましょう。
シャドーイングとは？英語上達に効果的な理由
シャドーイング（Shadowing）は、もともとプロの通訳者養成プログラムで開発された言語学習法で、多言語習得者として知られるDr. Alexander Arguelles によって広く普及されました。方法はシンプルですが非常に効果的：ネイティブスピーカーの英語を聞きながら、1〜2秒の遅延で声に出してすぐに繰り返す——まるで「影（shadow）」のように話者を追いかけます。文法ドリルや受動的なリスニングと異なり、シャドーイングは脳と口の筋肉が同時にリアルタイムで英語を処理・再現することを強制します。研究により、発音精度、抑揚、リズム、連音、リスニング力、そして会話の流暢さが大幅に向上することが確認されています。IELTSスピーキング対策や自然な英語コミュニケーションを目指す方に特におすすめです。