气血不足老得快！多吃4样，脸色红润，身体更健康|木耳|气血不足|猪肝|瘦肉|红枣|脸色红润|苋菜|菠菜

第一样：菠菜猪肝枸杞汤

食材；猪肝 150～200克，菠菜 200克，枸杞 5～10克，生姜 3～5片，料酒 15ml，淀粉 1大勺，盐适量，白胡椒粉少许，香油几滴

做法步骤：

第一：处理猪肝（关键步骤）

1猪肝切薄片，用清水反复冲洗至无血水渗出，再用清水浸泡30分钟～1小时（可加少许料酒去腥）。

2捞出控干，加入少许盐、白胡椒粉、料酒、淀粉，抓匀腌制15分钟。

3锅中烧开水，下猪肝快速焯水至变色（约半分钟），立刻捞出过凉水，洗去表面浮沫备用。

第二：处理菠菜

1菠菜洗净切段（根部保留，铁含量更高）。

2锅中烧开水，加一小勺盐和几滴油，下菠菜焯水30秒左右，捞出过凉水备用。焯水可去除80%的草酸，避免影响铁的吸收。

第三：煮汤

1另起锅加适量清水（约1500ml），放入姜片和葱段，大火烧开。

2水开后下焯好的猪肝，煮至再次沸腾。

3加入菠菜和洗净的枸杞，煮1～2分钟。

4加盐、白胡椒粉调味，关火后淋几滴香油即可

第二样：蒜蓉红苋菜

食材：红苋菜 300～400克，大蒜 5～6瓣，盐适量，食用油适量，鸡精（可选）少许

做法；

第一；处理苋菜

1苋菜摘去老根和黄叶，只留嫩茎和叶片，用清水冲洗2～3遍，尤其是根部容易藏泥沙，要仔细洗净。

2沥干水分，切成约5厘米长的段（茎和叶可以分开，茎部稍粗，先下锅）。

第二：准备蒜蓉

1大蒜拍扁去皮，剁成蒜蓉。

2蒜分两份：一份粗蒜末（爆锅用），一份细蒜蓉（出锅前用），这样蒜香味更有层次。

第三：炒制

1锅烧热，倒入适量食用油（比平时炒菜稍多一点，苋菜喜油）。

2油温五成热时，下粗蒜末小火爆香，注意别炒焦。

3先下苋菜茎部，翻炒约30秒，再下叶片部分，转大火快速翻炒。

4炒至苋菜变软出水（约1～2分钟），加盐调味。

5关火前撒入细蒜蓉，快速翻匀，利用余温激发蒜香。出锅装盘即可。

第三样；红枣桂圆小米粥

食材：小米 80～100克，红枣 6～8颗，桂圆干（龙眼肉）10～15克，枸杞 5克（可选），清水约1200ml，冰糖（可选）适量

做法；

第一：食材预处理

1小米用清水淘洗1～2遍，不要过度搓洗，以免营养流失。

2红枣洗净，用刀划开或去核（去核不上火）。

3桂圆干剥壳去核，取果肉备用。

4枸杞用清水稍微冲洗一下，最后放。

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1锅中加入约1200ml清水，大火烧开。

2水开后下入小米，用勺子搅拌几下防止粘底。

3再次煮沸后，加入红枣和桂圆，转小火慢熬。

4保持小火煮约25～30分钟，期间偶尔搅拌，防止糊底。

5煮至小米开花、粥体浓稠时，加入枸杞，再煮2～3分钟。如需加糖，此时放入冰糖搅拌至融化即可（血糖高的老人可不加）。

第四样：瘦肉木耳汤

食材；瘦猪肉（里脊或后腿肉）150～200克，干黑木耳 15～20克（泡发后约150克），生姜 3～4片，枸杞 5克（可选），盐适量，白胡椒粉少许，料酒 10ml，淀粉 1小勺，香油几滴，葱花少许

做法：

第一；处理木耳

1干黑木耳用温水泡发约30分钟（不要用热水，否则口感发黏），泡好后摘去根部硬蒂，撕成小朵。

2用清水反复冲洗2～3遍，彻底洗净泥沙。

3锅中烧开水，下木耳焯水2～3分钟，捞出沥干备用（焯水可去除杂质，口感更脆）。

第二：处理瘦肉

1瘦肉逆着纹理切薄片（逆纹切口感更嫩，不柴）。

2加入少许盐、白胡椒粉、料酒、淀粉，抓匀腌制15分钟。

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