跟读练习: High protein vegan breakfasts » FREE printable guide 💪 - 通过视频学习英语口语

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Oh, hey there!

Today we're making some classic breakfasts into protein -rich vegan recipes.

When Robin was first transitioning into veganism, he was worrying about whether or not he was getting enough protein.

Some of you might share that sentiment, so I thought before we delve into today's video,

let me just say that for most of us who are enjoying a variety of different plant -based foods,

it's actually pretty easy to get our protein requirements for the day,

so you don't need to be tracking your macros or taking anything like protein powders necessarily really.

With that said, I know some people still really enjoy having some protein -rich recipes in their arsenal, and that's what today's video is about.

So we're going to be sharing three protein -rich breakfast recipes in the video.

But if you do want to delve deeper

and you want to learn more about what protein is and what your requirements are, we have an uncomplicated article that we've written.

It links off to a whole bunch of evidence -based research in case you want to learn more.

Plus there's a free downloadable PDF with a whole list of high -protein ingredients

that you can enjoy every day if you'd like to.

So I'm going to link that for you below, but for now

Let's delve into these recipes

You know it's gonna be a good day if it starts with pancakes

and these aren't just ordinary pancakes because they're loaded with protein

So the high protein ingredient in this recipe is silken tofu

Which is a very soft almost jello -like tofu and once it's been blended

It's gonna give the most smooth and silky consistency

So we're gonna add a 300 gram block of this to a blender along with one

and a half cups of pea milk

Or you could use soy milk if you prefer

Pea milk and soy milk offer more protein per cup than any other plant -based milk, as much as six to ten times more,

for example, than almond or oat or rice milk.

Then we're going to add in two tablespoons of maple syrup, two teaspoons each of vanilla extract and fresh lemon juice, or you could use vinegar,

and then we're just going to blend this all up until it's smooth.

And to a large bowl, we're going to add three and a half cups of spelt flour.

Spilled flour has more protein and more fiber than regular all -purpose flour, which is great.

Then we're gonna be adding in two teaspoons of baking powder, a teaspoon each of baking soda and ground cinnamon, and a quarter teaspoon of salt.

Then we're gonna mix everything together.

Once we're done, we can create a little well in the center of it.

We're gonna pour our liquid mixture into the well.

Then we're gonna mix this again until it's just combined, but be careful not to overmix.

If you find that the mixture is too thick, you can always add a small splash of plant milk to thin it out a bit.

Then we're going to heat up a non -stick crepe pan with just a little bit of oil.

We're going to scoop up about a quarter of a cup of the batter and then add it to the pan.

Using the back of a spoon we're going to spread it out into a thin round pancake -like shape.

Just keep in mind these pancakes do rise quite a bit

and then we're going to cook them for a couple of minutes on each side.

So once the bottom is lightly golden we can flip it to cook on the other side.

Once the pancakes have been stacked high, we're going to top ours with some soy -based

Greek yogurt, which is higher in protein than just like the regular coconut yogurt, for example, that we often use.

We're also going to add a sprinkle of roasted nuts and pumpkin seeds, which are sources of protein as well.

And finally, we're going to decorate them with some fresh fruits.

And of course, you can drizzle on some maple syrup if you'd like.

I am Canadian after all, so I'm not skipping on the maple syrup.

these pancakes are the perfect weekend breakfast to make

and enjoy on the spot but you can also meal prep this recipe

so you can make it ahead of time stored in the fridge

or freezer and just reheat it whenever you're ready to enjoy it

so a lot of us enjoy avocado toast for breakfast right

but with this recipe we're gonna add a quick

and super delicious bean spread to it that's gonna to level up its protein content.

So the protein superstar in this recipe are cannellini beans, but all beans are awesome protein sources.

We're just gonna be using these ones because they have a very subtle flavor

and so they take on the flavors of all the other things we're gonna be adding in.

So we're gonna add one

and a half cups of these beans to a small food processor along with one

and a half tablespoons of chipotle adoba sauce, a tablespoon of nutritional yeast, a teaspoon of maple syrup,

and half of a teaspoon each of onion powder, garlic powder salt

and just a little bit of black pepper then we're going to just blend this up until it's nice

and smooth and creamy you can always stop to scrape down the sides

if you need to now you can toast your bread however you normally would

but my favorite way lately is actually just to heat

it up on the stove with just a touch of oil

and then once it's kind of golden on both sides it's already done i love the taste

and the crunch of toasting it this way some whole wheat breads

and sprouted breads can offer a considerable amount of protein per slice

and that can really add up if you're having a few slices for your meal.

So next time you're at the grocery store, if you want, you can always check the labels of the different kinds of breads

and see which one offers more protein per slice.

To the now empty pan, we're going to add just a little bit of oil along with a cup of corn,

and then we're going to cook it, stirring throughout for just a few minutes so that the corn becomes lightly golden brown.

Now you're already ready to assemble your toast, so you can layer on some chipotle bean spread super thick.

We're going to add some sliced creamy avocado on top of that.

we can sprinkle on the corn

and then finally some optional garnishes are some sliced green onions

and some sesame seeds

and some chili flakes i can't even begin to explain how much more enjoyable

this is than just plain avocado toast which is saying a lot

because avocado toast is already awesome and you can also enjoy it for lunch

or dinner you don't have to necessarily only have it for breakfast

but i definitely recommend trying it out especially

because it takes just a few minutes to whip up quiche is usually a high protein breakfast

that's made with eggs but we're going to veganize it by making this incredible leek and spinach tofu quiche.

We'll first prepare two leeks by cutting off both the roots and the overly fibrous green top.

These green tops you can definitely save for a homemade vegetable stock.

They make a great addition to them.

Then we're gonna cut the leeks in half lengthwise.

We're gonna wash in between the layers to make sure we remove any sand that might be in there.

And then we're gonna thinly slice the leeks.

We're also gonna chop up an onion and we'll mince three cloves of garlic.

Then to a large pan on high heat, we're gonna add some oil and when it's hot we're gonna add the leeks,

onion, and garlic to it along with half of a teaspoon of salt just to help the veggies sweat.

We're then gonna cook this for about seven minutes.

So while that's cooking away, we're gonna coarsely chop five cups of spinach.

This looks like an absurd amount of spinach.

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I almost feel like Popeye slicing into all of it.

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But spinach is a relatively good protein source, especially when you eat this much of it.

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But it also reduces a lot in volume once it's cooked, so you'll hardly even notice.

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Then when the leeks have softened and it looks like there's no more moisture left in the pan, we're gonna add all of this spinach.

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We're also gonna add in a teaspoon of dried thyme and a teaspoon of dried parsley, and half of a teaspoon of black pepper,

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and an optional half of a crushed vegetable bouillon cube.

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We can then cook this for about two to three minutes.

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So just a heads up, if the mixture is too wet, the inside of the tart can actually become soggy.

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So what we want to do is cook off as much moisture that's in the pan as possible.

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So like this, for example, is still too wet.

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See how you can see these like these lines of water and moisture?

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So I'm going to just cook this off and once it's completely cooked off, then I'm going to turn off the heat.

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Now we can prepare our tart pan.

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We're first going to grease it up with a little bit of oil

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and then we're going to lay some puff pastry dough on top of it.

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Once it's been pressed down along the bottom and up along the sides,

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we're going to use a fork to poke holes in the bottom of the dough

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and then we're going to sprinkle a tablespoon of breadcrumbs along the base.

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This is to help soak up any liquid that might seep out while the tart is baking.

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So for this recipe we're going to be using 650 grams of extra firm tofu

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and this is the main protein source for this recipe.

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But we want to make sure that it's drained and pressed well.

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If the tofu is too wet, again, it's going to result in a quiche that's just a bit too soggy on the inside.

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You don't need like a fancy tofu press if you don't have one.

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Just squeeze it really hard with your hands and don't worry if it crumbles either, it's going to get blended anyway.

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We'll add this drained tofu to a food processor along with three tablespoons of fresh lemon juice

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and a quarter of a cup of nutritional yeast flakes.

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Just a heads up, the nutritional yeast that we're using is the flaked kind,

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which is a bit more light and airy than the powdered nutritional yeast.

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So just keep that in mind, if you're using the powdered kind, I'd maybe consider adding a little bit less.

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And fun fact, nutritional yeast is actually a pretty good source of protein.

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It's not a whole lot, but you're going to see that all these little bits,

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they actually tend to add up really quickly and contributing to our overall protein intake.

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Then we're going to add a tablespoon of cornstarch, a teaspoon each of golden Dijon mustard and golden turmeric for its beautiful color

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and finally half of a teaspoon of kalanamak salt.

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Kalanamak salt is my favorite discovery of last year it's also known as black salt

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and it's often used in South Asian cuisine

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so you might be able to find it at your local Asian supermarket

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but it has this very characteristic egg -like smell and flavor

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and that comes from the sulfur compounds that are just naturally in it

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so it works perfectly in a vegan quiche recipe like this one.

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Now we can pop on the lid and blend this up until it's completely smooth.

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Whenever you're ready we can transfer this tofu mixture into the pan

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that has the spinach and then we're just gonna mix this all together.

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Once you're done with that we can then transfer this mixture to the prepared tart pan.

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Once we've spread everything out as evenly as we can, we can then place some cut cherry tomatoes cut side up on top of the tart.

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It just makes it look so cute but it also gives it a lovely flavor.

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Finally we can roll over any excess pastry dough around the rim to create a crust

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and then we're gonna bake this tart on the center rack of a preheated oven at 390 Fahrenheit

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or 200 Celsius for about 35 to 40 minutes

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or until the crust is slightly golden and the top is firm to the touch.

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Now this is really important

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you want to let the quiche cool off for at least 10 minutes before you slice into it.

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This is going to give it some time just to firm up so that you cut into it more cleanly.

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This tart makes roughly four servings so you can enjoy it with your whole family

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or you can pack it up and you can even enjoy it for lunch

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or dinner if you'd like and if you can handle some spice in the morning.

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I actually really like to enjoy this with some hot sauce.

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And now you have three brand new high -protein breakfast recipes to add to your arsenal.

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The full breakdown to the recipes are in the description box, and that's also where you're going to get your free PDF.

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Thanks so much for hanging with us today.

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Really appreciate it.

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Pick Up Limes signing off, and we'll see you in the next video.

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Alex, look at me.

164

Look at me how am I gonna film?

165

Oh my gosh

166

Okay, how's my makeup?

167

Totally missing it went off my arm

168

Nope, why aren't you working?

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Hold on again actually often used in one more and used in this

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本课的词汇与口语要点

这节口语课以视频“High protein vegan breakfasts » FREE printable guide 💪”为素材。视频中反复出现的词有：protein, add, recipe, teaspoon, pan。这段视频共有 169 个句子、2346 个单词可供跟读。讲话部分时长为 10:40。说话人语速较快，每分钟约 220 个词，会出现较多连读和弱读。只有 79% 的单词属于英语最常用的 3,000 词，词汇难度较高。

视频中的重点词汇

视频中 15 个值得学习的单词，附发音和释义：

单词	发音	释义
slice 名词	/slaɪs/	片
powder 名词	/ˈpaʊ.dɚ/	粉, 粉末
mixture 名词	/ˈmɪkst͡ʃɚ/	混合
bean 名词	/ˈbi(ː)n/	豆
toast 名词	/toʊst/	烤麵包 /烤面包, 吐司
yeast 名词	/jist/	酵母
nutritional 形容词	/njuːˈtɹɪʃ.ə.nəl/	營養 /营养, 营养
smooth 形容词	/smuːð/	平穩 /平稳, 順利 /顺利
flavor 名词	/ˈfleɪvə/	味道, 味兒 /味儿
bake 动词	/beɪk/	烤, 烘
onion 名词	/ˈʌn.jən/	цун, пиязы
maple 名词	/ˈmeɪpl̩/	楓樹 /枫树, 槭樹 /槭树
syrup 名词	/ˈsɪɹ.əp/	糖漿 /糖浆, 果子露
flour 名词	/ˈflaʊ.ə/	мян, 麵粉 /面粉
garlic 名词	/ˈɡɑɹlɪk/	大蒜, 蒜頭 /蒜头

视频中出现的短语动词

单词	发音	释义
cut off 动词	/ˌkʌt ˈɔf/ [ˌkɐɾ ˈɔf]	切下, 割下
heat up 动词		加熱 /加热
pick up 动词		拾取, 撿 /捡
turn off 动词		關 /关, 關掉 /关掉

值得反复跟读的句子

视频中简短而完整的句子，可以直接用在日常对话里：

Then we're gonna mix everything together.
We're gonna pour our liquid mixture into the well.
Then we're gonna cut the leeks in half lengthwise.
Look at me how am I gonna film?
Nope, why aren't you working?

视频中的语法

说话人最常用的结构，并附上视频中的原话：

结构	视频中的用法
现在完成时 have/has + 过去分词 — 过去发生但与现在仍有关联的事	we've written · it's been blended · have been stacked
定语从句 who / which + 从句 — 补充说明人或事物	flour, which is · yogurt, which is · seeds, which are
被动语态 be + 过去分词 — 强调发生了什么，而不是谁做的	been blended · have been stacked · been pressed
用 “might / may” 表可能 might/may + 动词 — 有可能但不确定的事	might share · might be · might seep

需要注意的发音

说话人用了 104 次缩略和弱读形式，例如 we're, gonna, you're。请按听到的简短形式来说。

“th” 音: smooth /smuːð/, thin /ˈθɪn/, thick /θɪk/
“sh” 和 “zh” 音: nutritional /njuːˈtɹɪʃ.ə.nəl/, optional /ˈɑp.ʃə.nəl/, delicious /dɪˈlɪ.ʃəs/, crush /kɹʌʃ/, gosh /ɡɑːʃ/
长单词——注意重音位置: nutritional /njuːˈtɹɪʃ.ə.nəl/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/, ingredient /ɪnˈɡɹiːdi.ənt/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, ordinary /ˈɔɹdɪnɛɹi/

中文母语者容易读错的音：

/v/ — 不要读成 /w/，上齿轻触下唇: flavor /ˈfleɪvə/, vegan /ˈviːɡən/, vegetable /ˈvɛd͡ʒ.tə.bəl/, discovery /dɪˈskʌv.ɹi/, oven /ˈʌ.vn̩/
词尾辅音 — 要读清楚，后面不要加元音: slice /slaɪs/, toast /toʊst/, blend /blɛnd/, yeast /jist/, bake /beɪk/
/r/ 和 /l/ 的区别: nutritional /njuːˈtɹɪʃ.ə.nəl/, garlic /ˈɡɑɹlɪk/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, roughly /ˈɹʌf.li/

如何用这段视频练习

先完整听一遍视频，不要开口，记下不认识的单词。
先用 0.75 倍速逐句跟读，熟练之后再回到正常速度。
录下自己的声音并与原声对比，特别注意 slice, powder, mixture 这类单词。

什么是跟读法？

跟读法 (Shadowing) 是一种有科学依据的语言学习技巧，最初开发用于专业口译员的培训，并由多语言者Alexander Arguelles博士普及。这个方法简单而强大：您在听英语母语原声的同时立即大声重复——就像是一个延迟1-2秒紧跟说话者的影子。与被动听力或语法练习不同，跟读法强迫您的大脑和口腔肌肉同时处理并模仿真实的讲话模式。研究表明它能显着提高发音准确性，语调，节奏，连读，听力理解和口语流利度——使其成为雅思口语备考和真实英语交流最有效的方法之一。

影子跟读法: 阅读完整分步指南 →

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本课的词汇与口语要点

视频中的重点词汇

视频中出现的短语动词

值得反复跟读的句子

视频中的语法

需要注意的发音

如何用这段视频练习

什么是跟读法？