别再乱补了！入秋养生记住这8道黄金菜，全家少生病还省下医药费|养生|医药费|小火|排骨|美味菜肴|胡椒粉|鱿鱼|黄金菜

刚送走溽热的长夏，风里悄悄裹上了秋的凉意，不少人忙着翻出秋膘食谱、囤起名贵补品，要么补得口干舌燥冒痘痘，要么肠胃负担重闹肚子。老辈常说“入秋无病三分虚”，养生根本不用花大价钱买保健品，把应季的普通食材吃对，比啥补剂都管用。今天这8道入秋专属黄金菜，做法简单成本低，润燥养脾还贴合时节需求，全家老小吃对了，整个秋冬少往医院跑，无形中省下大笔医药费。

一、荸荠木耳排骨汤

食材：荸荠、木耳、排骨、葱姜。

做法：

1、荸荠削掉外皮清洗干净，木耳温水泡发撕成小朵。

2、排骨剁段，冷水浸泡出血水，冷水下锅，放入姜片、葱段焯水，撇净浮沫捞出，温水洗净。

3、将排骨、姜片倒入砂锅，加入足量开水，小火慢炖30分钟，放入荸荠和木耳，继续炖煮20分钟，挑出葱段姜片，加盐、鸡粉调味即可。

二、茭白炒火腿

食材

茭白、火腿/香肠、蒜末、小米辣、盐、蚝油

详细步骤

1、茭白切片，火腿斜刀切片备用。

2、热油爆香蒜末、小米辣。

3、下入茭白翻炒至微微变软。

4、加入火腿片继续翻炒1分钟，激出肉香。

5、少许盐、一勺蚝油调味，翻炒均匀即可出锅。

三、山药核桃炒肉

食材：铁棍山药、核桃仁、猪肉、蒜末、生抽、少许盐、淀粉

详细做法：

1、肉切片，加少许生抽、淀粉、食用油腌制10分钟锁嫩；

2、山药去皮切薄片，清水浸泡防氧化，核桃仁洗净备用；

3、锅中烧水，下入山药焯水1分钟，捞出沥干；

4、热锅少油，下入肉片滑炒至变色盛出；

5、爆香蒜末，倒入山药、核桃仁翻炒，加少许盐调味，最后倒回肉片翻匀即可。

四、黄芪红枣乌鸡汤

食材：黄芪8克，红枣4颗，乌鸡300克，生姜2片、食盐少许

做法

乌鸡剁成小块，冷水下锅焯水，捞出冲洗干净浮沫。
红枣去核剪开，黄芪冲洗干净表面浮尘。
砂锅中放入乌鸡、姜片、黄芪、红枣，添加足量清水。
大火烧开调成小火慢炖60分钟，出锅前加盐调味。

五、姜葱鲈鱼

食材：

鲈鱼、生姜、大蒜、小葱、洋葱、红椒

做法：

① 鲈鱼让老板片下两边鱼肉，回家仔细洗干净黑膜、血线（去腥关键）。擦干水分切成鱼块，加姜片、生抽、白胡椒粉、少许生粉抓匀，腌制10分钟，去腥又入底味。

② 锅中多倒一点油，油热下入姜片、葱白、大蒜爆香，炸出香味后先全部捞出来备用。

③ 锅底留油，下入腌好的鲈鱼块，中小火慢煎。沿锅边淋一圈米酒，彻底去腥增香，把鱼块煎至两面金黄微焦，鱼肉定型酥脆。

④ 倒回之前炸香的姜葱蒜，再放入洋葱、红椒、剩余葱段，加少许生抽、一点点味精提鲜，轻轻晃动锅子，翻匀入味即可出锅。

六、鲜百合西芹炒腰果

所需食材：鲜百合2个（约100克）、西芹1根（约200克）、生腰果50克、枸杞少许、生姜2片、食盐适量、白糖少许、食用油适量。

步骤：

1.将鲜百合切去根部和顶部焦黑的部分，用手轻轻掰成一片一片的，放入清水中浸泡5分钟，这样能让百合片更舒展，同时洗去可能附着的泥土。

2.西芹用削皮器轻轻刮去表层的老筋，这个步骤不能省，否则塞牙且口感柴，之后斜刀切成菱形块，生姜切末备用。

3.冷锅冷油，将生腰果倒入锅中，开小火慢慢翻炒，一定要有耐心，随着油温升高，腰果会逐渐变成金黄色，闻到坚果香时立刻捞出控油放凉。

4.锅中留底油，放入姜末爆香，然后加入西芹段，中火快速翻炒一分钟左右，直到西芹颜色变得鲜绿透亮。

5.将泡好的百合片沥干水分放入锅中，转大火翻炒约30秒，百合边缘变得透明且断生即可，时间久了百合容易发面。

6.放入提前用温水泡软的枸杞，加入小半勺食盐和一点点白糖提鲜，快速翻拌均匀，糖的作用是调和咸味，让菜品回甘。

7.关火后，将炸好放凉的腰果倒入锅中，利用锅的余温翻拌几下即可出锅，切记腰果一定要最后放，才能保持酥脆的口感。

七、香辣鱿鱼须

所需食材

新鲜鱿鱼须、葱姜蒜、干辣椒、小米辣、白芝麻、葱花

生抽、老抽、蚝油、料酒、盐、白糖、胡椒粉、豆瓣酱、食用油

详细制作步骤

鱿鱼须剪掉多余杂质，清理干净吸盘里的泥沙，反复冲洗几遍。
洗净的鱿鱼须切成长短均匀的小段，方便入味和翻炒。
锅中冷水下锅，放入鱿鱼须，加一勺料酒、几片姜片去腥。
水微微沸腾立刻捞出鱿鱼须，不要久煮，避免肉质变老发硬。
捞出的鱿鱼须沥干多余水分备用，控水干净炒的时候不溅油。
切好葱姜蒜、干辣椒、小米辣圈，全部装盘备用。
锅中倒油烧热，下入葱姜蒜、干辣椒、一勺豆瓣酱，小火炒出红油。
不停翻炒，炒出浓郁香辣味，激发出酱料香气。
倒入沥干的鱿鱼须，全程大火快速翻炒一分钟。
加入一勺生抽、半勺老抽、一勺蚝油、少许白糖、少许胡椒粉。
快速翻炒均匀，让鱿鱼须均匀上色、裹满香辣酱汁。
继续大火爆炒两分钟，炒干多余水汽，炒出十足锅气。
根据个人口味微调少许食盐，翻炒入味。
炒至锅底干爽、鱿鱼须焦香劲道，撒上熟白芝麻、葱花。
翻拌均匀即可关火出锅。

八、口蘑鸡蛋炒西葫芦

食材

西葫芦、口蘑、鸡蛋、大蒜、食盐、生抽、食用油

做法

1、西葫芦切均匀薄片，口蘑切片，大蒜切蒜片备用。

2、鸡蛋加少许盐打散，下锅煎至定型划成大块，盛出备用。

3、锅底留油，小火爆香蒜片，放入口蘑翻炒至出水变软，加入西葫芦中火翻炒至透亮断生。

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4、最后倒入鸡蛋，加食盐、生抽调味，快速翻拌均匀即可出锅。

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