秋季孩子长高补钙怎么吃家常食材搭配助力成长这些做法家长别错过|五花肉|南瓜|家常食材|山药|茶树菇|菠菜|补钙|鸡肉

入秋后气温回落，孩子户外活动时间变长、食欲也随之打开，正是一年中生长激素分泌最旺盛的“长高黄金期”。很多家长忙着给孩子买进口补钙补剂，却忽略了餐桌上最常见的家常食材——只要搭配得当、做法科学，日常每顿饭都能变成“长高营养餐”，8道零难度的补钙家常菜，新手家长也能一次做成功，把钙补进孩子的日常三餐里。

一、茶树菇炒五花肉

食材：干茶树菇80克、五花肉150克、青红椒、蒜片、生抽、蚝油、盐

制作过程：

1、茶树菇提前泡发，去硬根切段；五花肉切薄片，青红椒切丝。

2、热锅烧油，下五花肉煸炒出油至微焦。

3、加蒜片炒香，下茶树菇翻炒2分钟，吸收肉香。

4、加入青红椒，加生抽、蚝油、少许盐，大火炒匀出锅。

二、山药板栗炖鸡汤

材料：鸡肉半只，山药一段，板栗一碗，红枣若干，枸杞少许，葱姜，盐

1.把鸡肉焯一下，捞出来清洗干净。

2.锅里放少量的油，把鸡块煸炒出香味后加入热水炖15分钟。

3.放入山药，板栗，红枣再炖三十分钟。

4.加入枸杞和盐就可以出锅了。

三、白果山药炖鸡汤

食材：

土鸡（或鸡腿）半只

铁棍山药 1根

白果（银杏） 10-15粒（去壳去芯）

姜片、枸杞、盐、料酒

做法：

鸡肉斩块，冷水下锅加姜片、料酒焯水，捞出洗净。

山药去皮切段（戴手套防痒），白果提前泡水。

将鸡肉、姜片放入砂锅，加足量热水，大火烧开转小火炖40分钟。

加入山药、白果，继续炖20分钟。

最后5分钟放入枸杞，加盐调味即可。

四、樱桃肉

主料：猪肉

配料：鸡蛋清，白芝麻，葱花

调料：料酒，生抽，五香粉，玉米淀粉，番茄酱，陈醋，白糖

1.肉块加入料酒，生抽，蛋清跟五香粉搅拌均匀，腌制二十分钟左右。

2.将番茄酱，陈醋，白糖以及水混合在一起制成酱汁。

3.将肉块裹上玉米淀粉放入热油锅中炸至金黄色捞出。

4.酱汁放入锅中烧开后加入肉丁一起翻炒均匀，出锅撒上芝麻，葱花即可。

五、南瓜蒸百合

所需食材：老南瓜一块、鲜百合两头、枸杞一小撮、蜂蜜或冰糖适量。

步骤：

南瓜去皮去瓤，切成大小均匀的厚片，整齐地码放在盘中。
鲜百合掰开洗净，去除根部发黄的部分，沥干水分。
将百合瓣均匀地铺在南瓜片上。
枸杞用温水泡软，撒在百合上面。
蒸锅中加水烧开，将盘子放入蒸屉，大火蒸十五分钟左右。
取出后根据个人口味淋上少许蜂蜜或撒上几粒冰糖。
稍微晾凉后即可食用，南瓜软糯，百合清甜。

六、菠菜拌白蘑菇

食材：菠菜一把、白蘑菇几朵、蒜几瓣、熟白芝麻一小撮，生抽、盐、香油、味精。

做法：

菠菜去根洗净，水开加点盐和几滴油，焯一分钟，捞出来过凉水，挤干切段。
白蘑菇切厚片，水开焯两分钟，过凉水挤干，蒜切末。
菠菜蘑菇放盆里，加蒜末、芝麻、盐、生抽、味精、香油，拌匀就行。吃着清爽解腻，脆生生的，低脂，减脂期也能吃。

七、紫菜牛肉丸汤

食材：肉末，紫菜，生抽，淀粉，黑胡椒，葱花，醋，松茸粉，香油

做法：

1.先来调个底，汤碗中放紫菜，葱花，盐，松茸粉，再加点生抽，醋，芝麻香油。

2.牛肉剁碎，加黑胡椒，盐，松茸粉适量红薯淀粉来点水打湿，抓拌均匀。搅打上劲，用手团成丸子，备用

3.锅里烧水，水开下牛肉丸，煮至变色熟透。

4.汤汁和丸子一起盛出，倒入汤底中搅拌均匀就可以吃了。

八、家常糖蒸板栗

食材：新鲜板栗、少许冰糖、清水

详细做法

1、板栗洗净，用剪刀在壳上划小口，方便入味、熟透好剥壳；

2、板栗放入碗中，铺少许冰糖，淋少量清水；

3、水开上锅，大火蒸20分钟，焖5分钟锁味；

4、蒸好的板栗软糯香甜、不干不硬，保留全部营养；

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5、原味清甜不腻，当作加餐、零食都合适，温补养身、缓解秋乏。

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