In season当季American美式

Apple Cinnamon Overnight Oats苹果肉桂隔夜燕麦

Name: Apple Cinnamon Overnight Oats
Total time: 380 min
Yield: 2 servings
Cuisine: American
Ingredients: 1 cup Oats; 1 cup Milk; 0.5 cup Plain yogurt; 1 Apple; 1 tbsp Maple syrup; 0.5 tsp Cinnamon; 0.25 cup Walnuts

A 2-serving recipe with a 380-minute beginner workflow, exact seasoning and visible checkpoints.燕麦与牛奶、酸奶一起冷藏吸水，苹果和肉桂添香；要提前一晚准备。

Time时间: 380 min分钟
Serves份量: 2
Level难度: Easy简单
Steps步骤: 4
Ingredients食材: 7

BEGINNER FIELD GUIDE新手做饭说明书

Before you turn on the heat先备齐，再开火

Tools used:用到厨具：用到廚具：Utensilios:사용 도구：

These instructions use the base recipe: 2 servings. Scaling ingredients does not scale pan size or cooking time. Use batches and verify the stated checkpoints.以下按原方2人份写。改变份量不会自动改变锅大小或烹饪时间；增加份量请分批，并核对每步判断点。

Wash hands with soap for 20 seconds. Rinse fresh produce under running water; dry leaves with a clean towel before cutting. Stabilize the board on a damp towel.用肥皂洗手20秒；蔬果用流动水洗净，叶菜用干净毛巾沥干；砧板下垫湿毛巾防滑。
Use measuring spoons: 1 tbsp = 15 ml; 1 tsp = 5 ml. Measure the ingredient list before starting. Water used below is additional tap drinking water.用量匙：1大匙15毫升，1小匙5毫升；开始前按食材表量好。下文用水另备可饮用水。
Use 1 cup old-fashioned ROLLED oats, not steel-cut. Measure 1 cup milk, ½ cup plain yogurt, 1 tbsp maple syrup and ½ tsp cinnamon. Core 1 apple and dice to 1 cm; set ¼ of it aside in a small covered container. Chop ¼ cup walnuts. Use 2 jars or bowls with lids.用1杯传统燕麦片，不用钢切燕麦；量1杯奶、½杯原味酸奶、1大匙枫糖、½小匙肉桂；1苹果去核切1厘米丁，留¼放有盖小盒；¼杯核桃切碎；备2个有盖罐或碗。

Tick every item before you start cooking.确认每项准备完成，再开始做饭。

Ingredients食材

Oats燕麦1 cup杯
Milk牛奶1 cup杯
Plain yogurt原味酸奶0.5 cup杯
Apple苹果1
Maple syrup枫糖浆1 tbsp大勺
Cinnamon肉桂粉0.5 tsp小勺
Walnuts核桃0.25 cup杯

Method做法

Stir oats, milk, yogurt, maple and cinnamon in a bowl.
碗中搅匀燕麦、奶、酸奶、枫糖和肉桂。这一步不用开火，约需1分钟；酱汁混合均匀、略显浑浊，没有结团。
No heat · 1 min不开火 · 1分钟
The dressing is smooth and evenly cloudy, without lumps.汁顺滑均匀微浑，没有结团。
Common mistake & quick fix容易错在哪，怎么补救
If thick or lumpy, stir 20 more seconds; add water 1 tsp at a time, at most 3 extra tsp. Oil separation is normal: stir again before pouring.稠或结团就再搅20秒，每次加1小匙水，最多3小匙。油水分层正常，倒前再搅。
Fold in ¾ of the apple and divide between the 2 jars; close the lids.
拌入¾苹果丁，分到2个罐里盖好。这一步不用开火，约需1分钟；燕麦完全没在液体里。
No heat · 1 min不开火 · 1分钟
Oats are fully under the liquid.燕麦完全没在液体里。
Common mistake & quick fix容易错在哪，怎么补救
Press dry oats under with a spoon; dry patches stay hard.露出的干燕麦用勺压下去，否则会硬。
Refrigerate the covered jars at 40°F (4°C) or colder.
有盖罐放入≤40°F (4°C)冰箱。保持冷藏，不用开火，约需6–12小时；燕麦变软变稠，像稀粥。
Refrigerator, no heat · 360–720 min冷藏，不开火 · 6–12小时
Oats are soft and thick, like loose porridge.燕麦变软变稠，像稀粥。
Common mistake & quick fix容易错在哪，怎么补救
If too thick in the morning, stir in milk 1 tbsp at a time, up to 3 tbsp. Eat within 3 days.早上太稠就每次加1大匙奶，最多3大匙；3天内吃完。
Top each jar with the reserved apple and walnuts.
每罐铺上预留苹果和核桃。这一步不用开火，约需1分钟；软燕麦上配料仍脆。
No heat · 1 min不开火 · 1分钟
Topping is crisp on the soft oats.软燕麦上配料仍脆。
Common mistake & quick fix容易错在哪，怎么补救
Walnuts are a tree-nut allergen; leave them off when needed.核桃是坚果过敏原，需要时不加。

Know your ingredients认识食材

Ingredients explained食材讲解

Oats燕麦
Soluble fiber (beta-glucan) for steady energy. Rolled for baking, steel-cut for porridge.可溶性纤维β-葡聚糖，能量平稳。燕麦片烘焙，钢切燕麦煮粥。
Milk牛奶
Whole milk gives richer sauces and custards; protein and calcium.全脂奶做酱和蛋奶更浓郁；含蛋白和钙。
Plain yogurt原味酸奶
Probiotic protein. Greek is thicker—great swap for sour cream or mayo.含益生菌和蛋白。希腊酸奶浓稠，可替代酸奶油或蛋黄酱。
Apple苹果
Fall fruit. Honeycrisp/Granny Smith hold shape in baking; McIntosh melts into sauce.秋季水果。烘焙用蜜脆或青苹果不易烂；做酱用McIntosh。
Maple syrup枫糖浆
Grade A dark/robust has the most flavor; real maple, not pancake syrup.深色浓郁级最香；要真枫糖浆，不是松饼糖浆。
Cinnamon肉桂粉
Warm sweetness without sugar; Ceylon is milder, cassia bolder.不加糖也有暖甜感；锡兰肉桂温和，桂皮更冲。
Walnuts核桃
Plant omega-3. Toast 6–8 min to deepen flavor; store in the freezer.植物Omega-3。烤6–8分钟更香；冷冻保存不哈。

Cookware厨具

Knife, stable board, measuring cups/spoons, mixing bowl, spoon and sieve刀、稳定砧板、量杯量匙、拌碗、勺和筛子

Make it a balanced meal营养搭配建议

Add protein + fruit: eggs or Greek yogurt and a piece of fruit keep you full until lunch.加蛋白和水果：鸡蛋或希腊酸奶加一份水果，撑到午饭。

Kale, Apple & Pecan Salad羽衣甘蓝苹果碧根果沙拉

Why it works: aim for half the plate vegetables, a quarter protein, a quarter whole grains or starch — then let one rich dish be the star.搭配思路：半盘蔬菜、四分之一蛋白、四分之一主食；一桌里只让一道浓郁的菜当主角。

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