孩子长高黄金期必吃的8道高钙菜，掌握这个秘诀让挑食娃胃口大开|五花肉|料酒|白糖|美味菜肴|胃口|葱花|调味|青蒜|香油|香菜|高钙菜

春天是孩子窜个子的黄金窗口期，世界卫生组织数据显示，3-5月儿童生长速度是其他季节的2-2.5倍。不少家长愁娃挑食、钙补了却不吸收，其实不用追着喂补剂，把日常饭菜换成高钙配方，吃对了比啥都强。这8道家常高钙菜，每百克含钙量远超牛奶，做法零难度，上桌就连挑嘴的娃都抢着扫盘。

一、蒜苔炒肉

食材配比

蒜苔300g、猪里脊200g、姜2片、蒜2瓣；生抽1勺、料酒1勺、淀粉1勺、盐适量、食用油适量

制作步骤

猪肉切薄片，加生抽、料酒、淀粉抓匀，腌制10分钟。
蒜苔去掉老根和顶端，洗净切成4厘米长段，沥干表面水分。
热锅放油，下入肉片大火滑炒，肉片完全变色立刻盛出备用。
锅中爆香姜蒜，放入蒜苔大火翻炒2分钟，放少许盐。
倒回肉片，沿锅边淋少许清水，大火快炒1分钟，蒜苔断生即可出锅。

二、陈皮茯苓鸡汤

食材：土鸡半只、陈皮1瓣、茯苓15g、姜片、红枣、盐

详细做法：

1、鸡肉切块焯水，洗净沥干多余油脂；陈皮、茯苓简单冲洗；

2、所有食材放入砂锅，加足量清水；

3、大火煮开撇去浮沫，转小火慢煲50分钟；

4、煲至鸡肉软烂、药香浓郁，加盐调味即可；

5、汤香醇厚不腻，祛湿健脾、温和养人。

三、番茄冬瓜汤

所需食材

番茄2个、冬瓜一块、葱花、盐、少许白胡椒粉

详细制作步骤

冬瓜去皮去瓤，切成厚薄均匀的薄片，容易煮熟软烂。
番茄去皮切小块备用。
锅中放少许油，倒入番茄翻炒出沙，炒出浓郁汤汁。
加入清水大火烧开。
下入冬瓜片，中小火煮5分钟。
煮至冬瓜变得透明、软烂入味。
加入适量盐、少许白胡椒粉简单调味。
搅拌均匀煮1分钟入味。
撒上葱花即可出锅。

四、白灼基围虾

食材：基围虾 / 生姜 / 大葱 / 香葱 / 生抽 / 陈醋 / 料酒 / 白糖 / 盐 / 香油

步骤：

1️⃣ 基围虾剪去虾须虾枪，挑去虾线，清水冲洗沥干；姜一半切片一半切末，葱切段，香葱切葱花。

2️⃣ 锅中加足量清水，放姜片、葱段和料酒，大火烧开。

3️⃣ 水沸后下基围虾，煮2分钟至虾身全部变红卷曲，立即捞出沥干装盘。

4️⃣ 调蘸汁：姜末、葱花、生抽、陈醋、少许白糖和几滴香油搅匀。

5️⃣ 锅中热油浇一勺在蘸汁上激出姜葱香，虾蘸汁食用即可。

五、百合枸杞蒸南瓜

所需食材：老南瓜一块约400克，鲜百合两头（或干百合30克提前泡发），枸杞一小把，蜂蜜或冰糖少许，水淀粉两勺。

步骤：

南瓜去皮去瓤，切成厚约一厘米的片状，整齐码入深盘中。
鲜百合逐瓣掰开，削去根部发黄部分，用清水冲洗干净泥沙。
枸杞用温水浸泡五分钟，捞出沥干备用。
将百合瓣均匀铺在南瓜片上，撒上枸杞，根据口味放几粒冰糖。
蒸锅加水烧开，放入盘子，大火蒸十二至十五分钟至南瓜软透。
取出后将盘中蒸出的汤汁倒入小锅，加两勺水淀粉勾薄芡。
把芡汁淋回南瓜上，稍晾至温热可淋少许蜂蜜增香。

六、菠菜猪肝汤

所需食材：新鲜猪肝150克，菠菜200克，生姜三片，枸杞十余粒，料酒一勺，淀粉一勺，盐和香油适量。

步骤：

猪肝剔去筋膜，切成薄片，放入碗中加料酒、淀粉抓匀腌十分钟。
菠菜去根洗净，切成两段，入沸水焯烫三十秒去除草酸，捞出过凉。
锅中加清水约八百毫升，放入姜片和枸杞，大火烧开。
水沸后分散下入腌好的猪肝片，用筷子轻轻拨散。
煮至猪肝变色断生，约需一分半到两分钟，撇去浮沫。
放入焯好的菠菜段，再煮半分钟，加盐调味。
关火后滴几滴香油，盛入汤碗趁热食用。

七、芝麻香菜拌脆藕丝

食材：莲藕、香菜、熟白芝麻、蒜末、小米辣（可选）、盐、白糖、生抽、香醋、香油、辣椒油（可选）

做法

莲藕去皮切细丝，清水反复淘洗，冲净表面淀粉。
锅中水烧开，下入藕丝快速焯烫，立刻捞出泡入冰水，控干水分。
香菜切段，大蒜切末，小米辣切圈，一同放入大碗。
加适量盐、白糖、生抽、香醋、香油、辣椒油翻拌均匀。
撒上熟白芝麻再次拌匀，即可装盘。

八、干锅花菜

所需食材：松花菜半颗、五花肉150克、蒜5瓣、干辣椒4个、花椒1小撮、青蒜2根、豆瓣酱1勺、生抽1勺、蚝油半勺、白糖少许、食用油适量。

步骤：

花菜掰成小朵，用淡盐水泡10分钟，冲洗后沥干，最好摊开晾到表面无水。
五花肉切薄片，青蒜切段，蒜拍碎，干辣椒剪成小段备用。
锅烧热不放油，倒入花菜干煸，中火炒到边缘微焦、水汽变少，盛出。
锅里放少许油，下五花肉片煸炒，炒到肉片卷边、油脂析出。
加蒜末、干辣椒、花椒和豆瓣酱，小火炒出红油和香味。
倒回花菜，加生抽、蚝油、白糖，转大火快速翻炒2分钟。

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放入青蒜段，翻两下关火，摊凉后装盒，汤汁不要带太多。

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