正大量上市，钾含量是苹果15倍，6月使劲吃，腿脚有劲，精力充沛

正大量上市！钾含量是苹果15倍，6月抓紧吃，腿脚有劲、精神足，4道家常做法

每年6月，正是新鲜毛豆大量上市的黄金季节！价格便宜、鲜嫩饱满，是夏季最值得吃的平价养生食材。

很多人只知道吃苹果补营养，却不知道毛豆才是“隐藏补钾高手”！毛豆的钾含量是苹果的15倍。

夏天高温出汗多，身体大量流失钾元素，很容易出现：浑身乏力、四肢酸软、腿脚没劲、犯困没精神、心慌疲惫。

而常吃毛豆，能够高效补钾、缓解身体疲劳、强健腿脚、提振精力，老少都适合吃，低脂高营养，常吃身体轻松、元气满满。

今天分享4道不重样的毛豆家常做法，简单下饭、做法详细、家常接地气

第一道：盐水煮毛豆（原汁原味、保留全部营养）

食材准备

新鲜毛豆500克、生姜3片、八角2个、桂皮小段、干辣椒少许、食盐多适量、少许花椒

详细制作步骤

1. 清洗处理：新鲜毛豆不用剥壳，放入盆中，加一勺盐、少许面粉，抓揉一分钟，吸附表面灰尘绒毛，再用清水多冲洗几遍，清洗干净。把毛豆两头剪一点点小口，方便入味。

2. 煮制底料：锅中加入足量清水，放入姜片、八角、桂皮、花椒、干辣椒，再放入多一点食盐，盐水偏咸一点，毛豆才够味。

3. 下锅煮制：水烧开后，倒入处理好的毛豆，大火煮8分钟即可。不要煮太久，避免发黄软烂，保持翠绿口感。

4. 浸泡入味：煮好不要马上捞出，关火浸泡20分钟以上，充分吸满汤汁香味，颜色翠绿鲜亮，好吃不发黄。

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菜品亮点

最大程度保留毛豆钾元素和营养，低脂清淡、解馋不腻，夏天追剧、下酒、当小菜都合适，常吃缓解乏力。

第二道：肉末炒毛豆（下饭神器、家常万能菜）

食材准备

新鲜毛豆350克、猪肉末200克、蒜末、小米辣、葱花、生抽、少许老抽、蚝油、盐、少许白糖、食用油

详细制作步骤

1. 食材处理：毛豆全部剥出豆粒，清水冲洗干净；锅中烧水，水开加少许盐和油，下入毛豆焯水2分钟，捞出沥干备用，焯水能保证毛豆翠绿不发黑、熟得均匀。

2. 炒香肉末：锅热倒油，油温六成热下入肉末，中小火煸炒，把肉末炒至变色、微微焦黄，炒出肉香，炒干多余水汽，吃起来更香不腥。

3. 爆香调料：把肉末拨到一边，放入蒜末、小米辣炒出香味，和肉末一起翻炒均匀。

4. 调味翻炒：加入1勺生抽、半勺老抽、1勺蚝油、少许白糖提鲜，翻炒均匀给肉末上色入味。

5. 合炒出锅：倒入焯好水的毛豆，大火快速翻炒3分钟，让毛豆吸收肉香和酱汁，最后根据口味加少许食盐调味，撒葱花即可出锅。

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菜品亮点

荤素搭配营养足，毛豆清甜软糯、肉末鲜香，超级下饭，夏天没胃口，这道菜能多吃两碗饭，补钾又补蛋白，吃完精力满满。

第三道：毛豆炒香干（清爽低脂、夏季减脂养生菜）

食材准备

新鲜毛豆300克、香干4块、红椒半个、蒜末、盐、生抽、鸡精少许、食用油

详细制作步骤

1. 预处理食材：毛豆剥粒洗净焯水1分钟捞出；香干切成均匀小丁；红椒切小丁配色，增加食欲。

2. 干煸香干：热锅少油，下入香干丁中小火慢炒，炒至香干表面微微微黄，炒出豆香味，香干不发黏、口感更劲道。

3. 混合翻炒：放入蒜末、红椒丁翻炒10秒出香，倒入毛豆粒，全程大火快速翻炒2分钟。

4. 简单调味：加少许食盐、半勺生抽提鲜，少许鸡精调味，不需要重调料，保留食材本身的清甜鲜香。

5. 翻炒出锅：大火翻炒均匀入味即可关火出锅，全程快炒，保证食材脆嫩爽口。

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菜品亮点

低脂低卡、清淡不油腻，双豆结合，植物蛋白和钾元素翻倍，夏天吃无负担，清爽解腻，经常吃腿脚轻松、不易累。

第四道：毛豆鸡蛋汤（鲜爽开胃、快速补元气）

食材准备

新鲜毛豆200克、鸡蛋2个、葱花、盐、白胡椒粉、少许香油、清水或高汤

详细制作步骤

1. 准备食材：毛豆剥粒洗净；鸡蛋打入碗中充分打散备用。

2. 煮制毛豆：锅中加适量清水烧开，下入毛豆粒，中小火煮5分钟，把毛豆煮至八分熟，煮出鲜甜味。

3. 淋入蛋液：转小火，把蛋液细细淋入锅中，先不要搅动，静置3秒，形成漂亮的蛋花。

4. 调味提鲜：轻轻推动锅底，防止粘锅，加入适量食盐、少许白胡椒粉去腥提鲜。

5. 收尾出锅：煮1分钟即可关火，撒上葱花，滴几滴香油增香，一碗鲜美的毛豆鸡蛋汤就做好了。

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https://github.com/jamietilla/ppssje/blob/main/202606030_CVDUJbVgGC.md
https://github.com/spanadam/eotvoh/blob/main/202606030_PqKnuMrkeI.md
https://github.com/batesarah/lmchjp/blob/main/202606030_xarIfNISwK.md
https://github.com/buddydamai/akefne/blob/main/202606030_WarYzwLOgD.md
https://github.com/22smithlov/cxfjzb/blob/main/202606030_CFYYwvTqob.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_uGYImPocof.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_fAhjoWxaAX.md
https://github.com/fayetkerp9/hgmzww/blob/main/202606030_xtTJNYZWUU.md
https://github.com/azzeblivio/wntkbl/blob/main/202606030_qYAxJSgXzK.md
https://github.com/jamietilla/ppssje/blob/main/202606030_RQPfClnmzy.md
https://github.com/msgotcity/doiwpm/blob/main/202606030_qmovcReUvm.md
https://github.com/spanadam/eotvoh/blob/main/202606030_bmNrrTgyKf.md
https://github.com/buddydamai/akefne/blob/main/202606030_CrihEzYVMR.md
https://github.com/22smithlov/cxfjzb/blob/main/202606030_WsEBAZwmYX.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_pAUfFcqZyV.md
https://github.com/fayetkerp9/hgmzww/blob/main/202606030_AjfIGfNwzX.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_RyXcZIsnPC.md
https://github.com/jamietilla/ppssje/blob/main/202606030_tXAVrHennk.md
https://github.com/azzeblivio/wntkbl/blob/main/202606030_YBezCFMObS.md
https://github.com/22smithlov/cxfjzb/blob/main/202606030_fexcFiFfNk.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_mBgOdRMiEY.md
https://github.com/spanadam/eotvoh/blob/main/202606030_vArXaaIWcU.md
https://github.com/fayetkerp9/hgmzww/blob/main/202606030_nFVIVPQWPF.md
https://github.com/msgotcity/doiwpm/blob/main/202606030_ukXtDhlHvL.md
https://github.com/draindebto/etzoog/blob/main/202606030_LpoDnSkXNc.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_ewWIKotrmV.md
https://github.com/azzeblivio/wntkbl/blob/main/202606030_zgvwJQQutM.md
https://github.com/22smithlov/cxfjzb/blob/main/202606030_XvvwtTDBNd.md
https://github.com/fayetkerp9/hgmzww/blob/main/202606030_EabyVPpBTD.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_uDgWAdxFrm.md
https://github.com/msgotcity/doiwpm/blob/main/202606030_DRJRnReqcf.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_IHzrsnQmJX.md
https://github.com/tailor00n/uhhyuf/blob/main/202606030_uPFJahIRWc.md
https://github.com/draindebto/etzoog/blob/main/202606030_MHVEGALrhm.md
https://github.com/spanadam/eotvoh/blob/main/202606030_UqfqdkLXLt.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_myTOdNdkna.md
https://github.com/oliverprin/irzzcm/blob/main/202606030_LAJywyKcze.md
https://github.com/22smithlov/cxfjzb/blob/main/202606030_PuCIThIYBg.md
https://github.com/fayetkerp9/hgmzww/blob/main/202606030_kfduiuNdfv.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_xyvhLojgHY.md
https://github.com/msgotcity/doiwpm/blob/main/202606030_CidPSkMWTv.md
https://github.com/pemrmi/flmtoj/blob/main/202606030_xrulUQCeQJ.md
https://github.com/tailor00n/uhhyuf/blob/main/202606030_UfaBsKNDUC.md
https://github.com/spanadam/eotvoh/blob/main/202606030_TzxWkKvAue.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_rcEyIFpANy.md
https://github.com/draindebto/etzoog/blob/main/202606030_oasznBqijR.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_IjSzJHTKQc.md
https://github.com/azzeblivio/wntkbl/blob/main/202606030_IiziXOThms.md
https://github.com/oliverprin/irzzcm/blob/main/202606030_VGTeAUBzMv.md
https://github.com/pemrmi/flmtoj/blob/main/202606030_loHJEVtSyn.md
https://github.com/fayetkerp9/hgmzww/blob/main/202606030_DDeynsGHlR.md
https://github.com/msgotcity/doiwpm/blob/main/202606030_VzAvJBkphj.md
https://github.com/tailor00n/uhhyuf/blob/main/202606030_gJJNSkQehb.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_KvpNXYsZmT.md
https://github.com/spanadam/eotvoh/blob/main/202606030_MFRPcsbTkJ.md
https://github.com/jamietilla/ppssje/blob/main/202606030_NhYvlbGjAd.md
https://github.com/oliverprin/irzzcm/blob/main/202606030_boeazhqsAR.md
https://github.com/pemrmi/flmtoj/blob/main/202606030_ATDHwkaIci.md
https://github.com/draindebto/etzoog/blob/main/202606030_iyZKfzjrYM.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_CNTmpmNUPX.md
https://github.com/oliverprin/irzzcm/blob/main/202606030_BAjEyrMQMd.md
https://github.com/fmeshant88/qiqmha/blob/main/202606030_wGmwoGAaeH.md
https://github.com/fayetkerp9/hgmzww/blob/main/202606030_cwXwvbeesL.md
https://github.com/tailor00n/uhhyuf/blob/main/202606030_MpJswrbLXA.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_WnLCtypguO.md
https://github.com/julienpira/sqpluy/blob/main/202606030_jxYIpVwuvF.md
https://github.com/jamietilla/ppssje/blob/main/202606030_diyvWmuTVk.md
https://github.com/oliverprin/irzzcm/blob/main/202606030_ZNRVSpqlzg.md
https://github.com/draindebto/etzoog/blob/main/202606030_glaEdzvumD.md
https://github.com/pemrmi/flmtoj/blob/main/202606030_JpsCPwnJwg.md
https://github.com/spanadam/eotvoh/blob/main/202606030_AXPdVkcMyf.md
https://github.com/oliverprin/irzzcm/blob/main/202606030_WfFZYvLBqt.md
https://github.com/fmeshant88/qiqmha/blob/main/202606030_ZZDVBxcCjH.md
https://github.com/fayetkerp9/hgmzww/blob/main/202606030_ryctfHJmGF.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_iNTeqLiybC.md
https://github.com/julienpira/sqpluy/blob/main/202606030_KjdseHrlcq.md
https://github.com/draindebto/etzoog/blob/main/202606030_bjdHFLOrcv.md
https://github.com/pemrmi/flmtoj/blob/main/202606030_tWTgORijHt.md
https://github.com/oliverprin/irzzcm/blob/main/202606030_BkAGOMyftg.md
https://github.com/azzeblivio/wntkbl/blob/main/202606030_fPOQMHoVzD.md
https://github.com/tailor00n/uhhyuf/blob/main/202606030_nbgpZuScdM.md
https://github.com/fmeshant88/qiqmha/blob/main/202606030_WovnPVcbrc.md
https://github.com/jamietilla/ppssje/blob/main/202606030_TswexFPGZH.md
https://github.com/spanadam/eotvoh/blob/main/202606030_oJVIidhEyk.md
https://github.com/fayetkerp9/hgmzww/blob/main/202606030_dPwPVxqgvc.md
https://github.com/fmeshant88/qiqmha/blob/main/202606030_PbCxJEJoaM.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_yDTotqWPlt.md
https://github.com/oliverprin/irzzcm/blob/main/202606030_fNQBLpvhpn.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_lpDYtXJUdk.md
https://github.com/pemrmi/flmtoj/blob/main/202606030_xNbZjLXmFS.md
https://github.com/julienpira/sqpluy/blob/main/202606030_IGByOeUkVo.md
https://github.com/fmeshant88/qiqmha/blob/main/202606030_rPgIsMFWfi.md
https://github.com/batesarah/lmchjp/blob/main/202606030_xyjkLePYJI.md
https://github.com/jamietilla/ppssje/blob/main/202606030_evEAuuPQKf.md
https://github.com/spanadam/eotvoh/blob/main/202606030_zJdrMUNdam.md
https://github.com/fayetkerp9/hgmzww/blob/main/202606030_qGISyYGMlG.md
https://github.com/tailor00n/uhhyuf/blob/main/202606030_LmMfqmtkAn.md
https://github.com/fmeshant88/qiqmha/blob/main/202606030_jePiAmLoyp.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_mrYgnthmGP.md
https://github.com/fmeshant88/qiqmha/blob/main/202606030_YXdUCiGsha.md
https://github.com/jamietilla/ppssje/blob/main/202606030_IHpzkyvXeW.md
https://github.com/batesarah/lmchjp/blob/main/202606030_VKTMQNgpeZ.md
https://github.com/fayetkerp9/hgmzww/blob/main/202606030_jzeUPxAGnP.md
https://github.com/tailor00n/uhhyuf/blob/main/202606030_llaHrCDbem.md
https://github.com/fmeshant88/qiqmha/blob/main/202606030_otjMDwzSAT.md
https://github.com/spanadam/eotvoh/blob/main/202606030_dRbZKLQYOM.md
https://github.com/tailor00n/uhhyuf/blob/main/202606030_jDFkxYxfkG.md
https://github.com/buddydamai/akefne/blob/main/202606030_HLIjjQBZJA.md
https://github.com/batesarah/lmchjp/blob/main/202606030_NICgjKhcIh.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_QkntrhpzHY.md
https://github.com/julienpira/sqpluy/blob/main/202606030_JOUDKWCHOW.md