端午之后这菜要多吃：它可是养肝高手；一周吃三次，排毒清肝别错过|养肝|南瓜|排毒|番茄|空心菜|端午|美味菜肴|菠菜|萝卜|虾仁|青菜|香干

端午那阵儿，老家院子里刚热起来，我正准备给两个十岁左右的小家伙盛饭，结果我爸坐在炕沿上，盯着我锅里那点油花就嘟囔：这天儿不对劲，吃点清爽的，肝别再硬扛了。

我当时也没跟他犟，换成了菠菜。南瓜番茄汤、裙带菜虾仁汤、酸辣空心菜梗这些我都能一口气做出来，但真正让人放心的还是菠菜。端午过后气温往上走，家里人容易口干、胸闷、睡不踏实，菠菜这种绿叶菜就很对路。

我先说清楚，菠菜被很多人叫作养肝菜，不是玄学。它的维生素和矿物质含量比较丰富，尤其是叶酸和多种抗氧化相关的营养素。中医上常讲滋阴润燥、舒肝养血，意思也很生活：让人更顺一些，身体不那么燥，也不那么硬。

你要是想把这一周的饭桌做得更舒服，就照着我下面的吃法来，能做到一周三次左右的菠菜思路，家里老人孩子也容易接受。

但我不想只讲“吃菠菜就行”，我更想讲一件事：端午后的“肝脏负担”往往跟吃喝作息有关。天气热起来，人在户外出汗多，油腻和辛辣又跟着上桌，再加上晚睡，消化和代谢就容易打架。这个时候，绿叶菜配汤汤水水更稳。

我家最常见的操作是：汤先上桌，菜里再安排一盘脆口的，主食不硬顶，孩子吃得下，大人也不会顶着难受。

先从南瓜番茄汤讲起，这道我家端午后最爱。贝贝南瓜带点甜味，番茄炒出浓稠汁水，嫩豆腐和海鲜菇一进锅，汤底就不寡淡。菠菜不一定非得在这道出现，但番茄和南瓜配方的思路就是一个：酸甜和软糯搭起来，胃不费劲，整个人也不那么燥。

做法按你手头食材走：锅里少许油先炒番茄丁出汁，再下南瓜块，慢煮8分钟后放豆腐和海鲜菇煮5分钟，最后烫青菜，生抽、食盐、白胡椒粉调味即可。孩子喝一碗都不排斥。

第二道是裙带菜虾仁汤。很多人以为汤就图个快，但我告诉你，端午后热起来，汤的价值在于把清爽和蛋白质一起给到。裙带菜这东西纤维感强一点，泡发后口感很顺；虾仁蛋白质够，腥味能用料酒压住。

重点步骤别省：干裙带菜用清水泡发约10分钟，洗净后挤干水分切段。虾仁200克左右，挑虾线，盐少许加1勺料酒和胡椒粉抓拌腌5分钟。水开先下姜丝和料酒，虾仁下锅煮到变色微卷，再放裙带菜中火煮1到2分钟，出锅撒葱花淋点香油。

第三道我特别想放在“脆口”这条线里，酸辣空心菜梗。空心菜梗比叶子更脆，端上桌老人孩子都爱夹。酸辣并不是为了刺激，而是为了让饭桌更有胃口，让人别靠重油重盐硬吃。

做法我按快手给你：空心菜梗掐段洗净，表面水分要沥干，不然一炒就软。热锅热油先蒜末加小米辣爆香，大火把空心菜梗倒进去快速翻炒三十秒，锁脆嫩。调味用半勺生抽、1勺蚝油、两勺陈醋、少许食盐，关火出锅。

第四道爆炒香干。它看着朴实，但在我家很顶用，因为香干是豆制品，配青红辣椒和蒜，味道层次很清楚，不用靠重油就能香。

做法也简单：香干切片备用，青红小米辣和蒜末准备好。先把香干下锅，带点油，生抽一勺、老抽一勺炒上色，炒到喜欢的程度先盛出。底油再把辣椒蒜煸香，加少许盐和鸡精，倒回香干翻匀出锅。
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第五道羊肚菌鸡汤。这里我讲的是一种“慢炖的稳”，不是玄奇。端午后有人容易胃口不稳，或者睡眠变浅，你做汤时把火候稳住，家里人喝起来就更踏实。羊肚菌这类菌菇要提前泡发，泡菌菇水过滤干净留着用，味道更厚。

我家做法是：羊肚菌提前清水浸泡20分钟，过滤留水；鸡肉冷水加姜片焯水后洗净沥干。砂锅里把鸡块和过滤好的羊肚菌水一起倒进去，大火煮开转小火慢炖80分钟。你用电压力锅就压40分钟，出锅前加4小勺盐调味即可。

第六道青椒炒肉丝。有人不爱汤，就爱下饭菜。端午后如果只吃汤不配菜，饭桌会显得单调；只吃炒菜又容易油气重。所以我把“脆+香+肉丝蛋白”摆进来。

做法：瘦肉切丝，料酒、淀粉、生抽和少许食用油抓拌，腌制十分钟。青椒切丝。先把肉丝用热油煸炒到滑熟盛出，再热锅炒蒜末爆香倒青椒丝大火翻炒至断生，调盐，再把肉丝倒回锅里翻匀，最后加少许白糖和蚝油调味继续大火，出锅就能吃。

第七道白萝卜羊肉汤。山东人对萝卜羊肉汤的感情很深，冬天我们爱，夏天端午后也能少量来一锅。萝卜本身清爽，羊肉提供热量和蛋白，做成汤，油气不会太冲。

做法很明确：羊肉400克切块，冷水浸泡20分钟泡出血水。冷水下锅加姜片、葱段、料酒大火焯开，撇净浮沫后温水洗净。砂锅里羊肉加姜片葱段和足量开水，大火烧开转小火慢炖40分钟。白萝卜去皮洗净切滚刀块，下锅继续炖煮20分钟，萝卜透明、羊肉软烂时加盐和白胡椒粉调味，撒枸杞出锅。

第八道南瓜蔬菜汤。它跟第一道南瓜番茄汤不一样，这道更偏清淡稳胃口。老南瓜的甜香加玉米段，最后用青菜收尾，端上桌孩子也能多喝两口。

做法：南瓜去皮去瓤切小块，玉米切段，青菜洗净备用。锅里少许油，小火把南瓜块翻炒两分钟，把甜香炒出来。加足量清水，大火煮开后转小火10分钟，南瓜软烂出沙，放青菜再煮两分钟，最后加小半勺盐和白胡椒粉调味。

你会发现，我这八道里很多是汤。不是因为我偷懒，而是因为端午后最容易出问题的是“体感燥、消化慢”。汤能把味道拉开，盐也好控制，孩子喝得下，老人也不至于咬到牙疼。

真要把菠菜放到关键位置，我建议你把菠菜做成配菜或者做成汤里的一部分。比如在南瓜番茄汤最后烫一把菠菜，时间不要久，焯到颜色发绿就起锅，既保留口感，也更像家常。

再说一个很多人容易忽略的细节：菠菜这类绿叶菜，买回来别急着全堆进锅里。先反复洗净，把泥沙处理干净，尤其是叶片纹理多。热水焯一下或者烫熟，口感更好，家里老人小孩吃起来也更放心。

我爸那种挑剔的嘴，每次吃到叶子发软的就皱眉，吃到刚断生的就说行。做饭做到这一步，说明你真的在意家里人。

端午之后一周三次的思路怎么落地？我按家里节奏给你一个很实在的排法：周中安排两顿汤里有菠菜或者至少有绿叶菜，周末再做一次脆口的青菜类搭配主菜。你不用顿顿都吃菠菜，顿顿吃也不实际，家里老人牙口不一定扛得住。

这样做的好处是口味不打架，营养也更均衡。汤类和炒类轮着来，吃饭这件事就不容易变成“硬任务”。

还有一件事必须说清楚，端午后的所谓养肝排毒，落到生活里主要就是规律吃、清淡一点、少油少熬、别熬太晚。你要是把油炸、浓酒、烧烤频繁往上堆，再好的菜也救不了。

我家两个孩子十岁左右，喜欢重口味，我通常会用做法替代口味。比如同样是红辣椒那股劲，我会放在酸辣空心菜梗里用陈醋把味道拉开，不让油和辣硬顶着来。孩子吃得爽，大人也不会觉得腻。

最后我想把山东人的那股劲说在饭桌上。家里有70多岁的父母，饭菜不光得好吃，还得让他们吃得省心。今天这口汤能不能喝下去，明天这盘菜夹不夹得动，后天孩子会不会挑食，都是现实问题。

你照着这八道的做法，周中安排菠菜，汤和炒轮着做，家里人嘴里舒服，肚子也舒服。饭桌这事，真的靠的是每天多一点耐心，多一点对家人的在乎。http://www.beike.fanlicheng.com/Article/details/80073489.sHtML
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