法式土司《健康早餐》 French Style Toast 《Healthy Breakfast》

惱人的雨，連續下了两天。空氣是一片的濕冷。

前天早上起床，卻迎上滿室的朝陽。身心頓時感到温暖愉快。

The rain has not stopped for a couple of days.  It was cold, wet and miserable.

So when I woke up to a bright and sunny morning the other day, I instantly felt warm and happy inside.

帶著輕鬆的情緒弄早餐。突然不想吃一碗温熱的麥片，只想要一碟鮮麗的水果和一些烘香的麵包。

To extend my light-hearted mood, I wanted to swap my breakfast from a good old warm bowl of porridge to a colourful and cheerful plate of fruit and toast.

我記起有次，從健美世界叢書系列中的一本叫世界美味食譜書中，看過一款健康版的法式多士。正巧所需要的材料我手上都有。

I remembered seeing a recipe from one of the Slimming World’s world of flavour cook book, I happened to have all the ingredients it needed to make a healthy style French toast with fresh berries.

我從冰箱取出那一大碗可愛的雜莓來。裏面有草莓、紅莓和黄莓。

I got out the bowl of lovely mixed berries from my fridge.  There they are；the strawberries, raspberries and the yellow raspberries.  

這種黄色的莓子目前仍不多見。在英國也只是從去年八月開始才首次在超市發售。

因為它們的黄褐顏色，這些黄莓有時又被稱為香檳莓。它們比紅莓甜。顏色來自紅莓中的一種隱性因子，平常被紅色基因蓋著，只有在某種先天不足的情況下，失去了紅的色素，才讓黃色

顯蓋了。

The yellow raspberries is still very rare.  It only went on sale in British supermarket for the first time in August 2011.

The yellow raspberries sometimes called champagne raspberries because of its tawny colour; it is sweeter than its more traditional red cousin. The colour comes from substances in the raspberries which are normally hidden by red pigment.  In this case, a natural genetic change led to the loss of the red – leaving the yellow to shine through.

我還取出了一大杯天然優格、刨了半隻橙的皮來伴這些美麗的莓子。當然，還有甚麼比加上一至兩客的自家製低脂法式土司更吃得美味。

To serve with all that beautiful berries, I took out a pot of natural yoghurt, grated half of an orange zest; and of course, what better to accompany them with a round or two of home-cooked low fat style French toast.

法式土司《健康早餐》

( 3 人份 )

材料：

• 蛋 3 隻
• 半脫脂牛奶 350 ml
• 砂糖 1 茶匙
• 雲尾尼拿香精 1 茶匙
• 橙皮半個刨末
• 厚麵包 6 塊
• 烹飪橄欖油噴霧 / 普通橄欖油適量
• 雜莓1 大碗 
• 天然優格 1 大杯
• 糖霜粉  icing sugar 1 小碗隨意    

做法：

1. 大碗中，加入牛奶、糖、雲尼拿香精和橙皮末，與蛋一起打勻。
2. 將麵包塊浸入蛋液中，然後排開大盤子上備用。
3. 平底易潔鍋燒熱，噴上一層油霧或下油少許，用厨紙塗勻。放 2 塊麵包下鍋，改小火，把 麵包煎至金黄，反轉煎另一面。
4. 把煎好的麵包盛起，與雜莓、天然優格、糖霜粉 icing sugar、橙皮末同上桌。土司切半，可以洒上糖霜粉；喜歡的話，更可以淋上糖漿、蜂蜜等隨意。

French Style Toast 《Healthy Breakfast》

( serves 3 )

Ingredients:

• 3 eggs
• 350 ml semi - skimmed milk
• 1 teaspoon sugar
• 1 teaspoon vanilla extract
• 1/2 grated orange zest
• 6 slices thick cut sliced bread
• Olive oil cooking spray or normal olive oil
• A large bowl mixed berries
• A large pot natural yoghurt
• A small bowl icing sugar

Method:

1. In a wide bowl, beat the eggs with the semi - skimmed milk, sugar, vanilla extract and the orange zest together.
2. Dip each slice of bread into the egg mixture and place the slices in a shallow dish.
3. Heat up a non - stick pan, spray it with the cooking olive oil spray or add some olive oil and spread it round evenly with a piece of folded kitchen paper, add the bread slices, reduced the heat to medium low and cook the bread until the slices are golden brown underneath.  Turn the slice over and cook the other sides.
4. Transfer the French toast to a large plate, and served with the mixed berries, natural yoghurt, icing sugar and some orange zest.  Cut each toast in half, you can sprinkle on some icing sugar or drizzle it with honey or syrup to your liking.

除此之外，加一杯橙汁，泡一壼熱茶。

一頓簡單、賞心悅目和健康的早餐便完成了。

In addition to these, a glass of orange juice and a pot of freshly brewed tea.

A simple, delightful and healthy breakfast is completed.