临近夏至湿热加剧，学会这六道营养凉拌菜，增进食欲更去湿气

进入周三，也是从今天开始，北京所有小区全面实行严格封闭式管理。迅速有效的全面管控也确实很有必要，我家门口的那个菜市场已经关闭做消毒整改处理了，超市里的蔬菜瓜果价格也还算合理，就是数量不多，有些也不新鲜了。

反反复复的疫情，一切的努力之后又回到原点，这场持久的疫情，看来是片刻不能松懈呢。今天早上花儿六点出去跑步时，小区里相熟的几位跑友也同样带着口罩慢跑。夏日里跑步带着口罩确实有些不舒服，但防护第一位，自己安全也让他们放心。跑跑步放松心情缓解压力，将抗疫情进行到底。

今天和朋友们分享的食谱，是一个月来我做过的几款凉拌菜，临近夏至，也到了暑气越发浓烈的时候，这种或干热或闷热潮湿的天气里，有时候真是吃上一盘凉拌菜比炒菜热饭要舒服许多。

这几道清水可口的凉拌菜，用的都是应季的食材，做法简单又实惠，因为热量低又富含膳食纤维，所以还都是不错的减脂瘦身吃餐呢，这里就和您分享：

【凉拌秋葵】

秋葵是非常营养的一种蔬菜，有疏通经脉、清热解毒、帮助消化和预防便秘的功效，鲜嫩的秋葵还是凉拌后口感最佳，清脆爽口，非常好吃。

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食材准备：

秋葵300克

新蒜5瓣

小米椒4根

食用油、生抽、糖、盐

做法：

1、准备300克的秋葵，洗净去梗，放入沸水中焯1分钟，捞出过一下清水沥干备用。

2、平底锅里放少许油，烧热后倒入蒜末辣椒段爆香。

3、倒入2勺生抽，少许盐和糖，加适量清水，保持中火将调味汁煮3分钟。

4、将调味汁淋在秋葵上即可。

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【红薯叶拌猪心】

这道凉拌菜值得推荐，红薯叶有提高免疫力、保护视力和解毒的作用，现在这个季节红薯叶正是便宜和量产的时候。而猪心则有着稳定心神、促进睡眠的功效，卤好的猪心口感更是劲道有嚼劲，所以这样一道凉拌菜，特别能刺激食欲，热量还较低。

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食材准备：

猪心一个

葱段姜片、花椒、小茴香、干辣椒、香叶适量

老抽一大勺

菠菜一把

蒜瓣干辣椒适量

生抽、糖、盐、醋，香油

做法：

1、猪心一个对半切开，将里面的血块挤出，充分清洗去除血水。

2、炒锅内放适量清水，加入一大勺老抽、葱段姜片和一小把花椒、小茴香、干辣椒、香叶，煮沸后放入洗好的猪心，保持中火煮40分钟。

3、煮熟后就放在卤汁里晾凉，捞出来后切片备用。

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4、红薯叶洗净在沸水里焯半分钟，捞出来攥干水分放入碗中，再加入蒜末和切好的辣椒段。

5、放入切好的猪心，加入一大勺生抽，适量糖、盐和少许香醋，再淋入几滴香油，拌匀即可。

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【爽口拌三丝】

夏季里，人们都喜欢吃面条，拌面的卤多种多样，而菜码也是特别丰富，这其中黄瓜丝、胡萝卜丝和豆芽用到的最多，这三种食材还可以直接一起凉拌，做出爽口的拌三丝，简单又好吃。而且口味做法多样，喜欢吃辣的就多放辣椒油，我爱吃酸的，就多放些糖和香醋，做成酸甜口的，父母则喜欢咸香的，多淋入一些香油也超级好吃。

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食材准备：

黄瓜一根

胡萝卜一根

绿豆芽400克

食用油、花椒、生抽、糖、盐、醋

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做法:

1、黄瓜洗净切丝，胡萝卜洗净去皮切丝，绿豆芽择好洗净。炒锅内坐热沸水，放入胡萝卜丝焯2分钟，下绿豆芽焯一分钟，捞出来沥干水分，和黄瓜丝一起放入碗中，再切适量蒜末放入，倒入一勺生抽、少许糖和盐。

2、炒勺内放入适量食用油，加入一小把花椒，在灶台上加热，至出现密集小气泡就关火，撇出去花椒粒，淋入花椒油。

3、接着倒入适量香醋，拌匀即可。

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【莲藕拌腐竹】

到了酷暑时节，多食一些莲藕清热消肿更去水肿，更有强健脾胃、凉血止血的作用，和营养的腐竹、香脆的花生米一起凉拌，是相当促进食欲的一道夏季餐桌开胃菜。

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食材准备：

莲藕一节

腐竹3根

乳黄瓜2根

花生米一小把

生抽、糖、盐、醋、香油

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做法：

1、炸花生米除了炒锅翻炒，还可以用烤箱或者空气炸锅，做起来省心又不用放油，空气炸锅设定170度烤12分钟，口感脆香脆香的。

2、腐竹3根泡发，莲藕一节去皮切片，一起放入沸水中焯2分钟，捞出来沥干水分备用。

3、2根乳黄瓜洗净拍散切段，一起放入碗中，倒入生抽、糖、盐和香醋，拌匀即可。

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【凉拌豆皮丝】

这道凉拌菜的食材，有些朋友想不到，但做过的朋友都特别爱吃。说的就是豆皮，豆皮炒菜、炖汤都适合，凉拌的口感更是鲜爽，这道凉拌豆皮丝我一周内做了三次，家人都非常爱吃，而且豆皮丝的饱腹感强，有时候我中午一人食，就拌上这么一碗，再来几块贝贝南瓜，午餐解决。

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食材准备：

豆皮丝2张

花生米一小把

胡萝卜半根

黄瓜一根

细粉丝适量

生抽、盐、辣椒油、蒜末、香油、白芝麻

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做法：

1、两张豆皮洗净切丝，放入沸水中焯3分钟，捞出后把泡软的粉丝放入焯一分钟，再焯切好的胡萝卜丝。

2、花生米炸好，再把一根黄瓜洗净切丝。

3、倒入生抽、糖、盐、醋和一勺辣椒油，再撒上白芝麻，拌匀即可。

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【藜麦鲜虾沙拉】

说到凉拌菜，怎么能少得了一道轻食沙拉呢？鲜嫩虾仁、清爽应季时蔬，营养丰富的藜麦，再浇上适量油醋汁，清爽、清新、清香，吃上一大盘也不怕长肉肉。

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食材准备：

藜麦一小把

鸡蛋一个

白虾15个

生菜、苦菊、小番茄、樱桃萝卜、西兰花

油醋少许

做法：

1、藜麦一小把，清洗干净后放入清水中，煮沸后保持中火再煮15分钟，之后捞出后在清水中过滤一下捞出备用，煮藜麦的同时另一个灶台煮鸡蛋，冷水下锅，水沸后再煮7分钟。https://github.com/chemiser92/xcvenw/blob/main/XhScmw.md
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2、15个白虾去壳去虾线，在沸水中煮2分钟，捞出备用。

3、将应季的3-4中时蔬洗净切片后和鸡蛋块一起放入碗中。

4、最后撒上藜麦，淋上适量油醋汁即可。

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以上这六道凉拌菜，都有着丰富的营养功效，美味和营养兼顾，食材在市场上也都容易买到，很适合在夏季里食用，朋友们都可以试试看哦。