10月8日寒露，少吃豆腐冬瓜，多吃8样菜暖身过秋！|冬瓜|寒露|洋葱|美味菜肴|胡萝卜|菠菜|葱花|豆腐|香油|鸡蛋

10月8日便是二十四节气中的寒露，古谚说“寒露寒露，遍地冷露”，过了这天，昼夜温差直接拉大到10℃以上，凉寒很容易顺着空落落的脾胃钻进来。不少人还守着入秋时的清淡吃法，常炖豆腐、煮冬瓜，殊不知这两样都是性寒的食材，天热时吃清爽解腻，寒露之后常吃反而会耗损脾胃的阳气，越吃越容易手脚发凉、秋咳不断。

老辈人常说“寒露补对，冬天少遭罪”，今天就给大家分享8道应季暖身菜，做法简单还贴补气血，全家吃着都舒服。

一、菠菜鸡蛋汤

食材

菠菜一小把、鸡蛋 2 个、虾皮少许、葱花、盐、香油几滴

做法

1、菠菜摘掉老根，清洗干净；锅里烧水，水开把菠菜放进去焯水 30 秒，去除草酸，捞出切段。

2、锅中烧开水，放入虾皮煮两分钟。鸡蛋打散，淋入锅中形成蛋花。

3、把焯过水的菠菜倒进锅里，煮一分钟。

4、放适量盐调味，撒葱花，滴几滴香油就完成。

二、孜然羊肉粒

所需食材：羊腿肉500克，洋葱半个，青椒1个，红椒1个，大蒜4瓣，生姜1小块，孜然粒2勺，辣椒粉1勺，生抽2勺，料酒1勺，淀粉1勺，蛋清1个，食用油适量，盐适量，白芝麻少许。

步骤：

羊腿肉洗净切成2厘米见方的肉粒，放入碗中，加入料酒、生抽、淀粉和蛋清，抓拌均匀腌制20分钟。
洋葱、青椒、红椒分别切成与羊肉粒大小相近的块状；大蒜和生姜切末备用。
锅中倒入适量食用油，油温六成热时下入腌制好的羊肉粒，中火滑炒至变色断生，盛出控油备用。
锅中留底油，放入姜蒜末爆香，再加入洋葱块翻炒至微微透明出香味。
倒入滑好的羊肉粒，转大火快速翻炒，加入孜然粒和辣椒粉，炒出浓郁的孜然香气。
加入青红椒块，继续大火翻炒1分钟，让辣椒保持脆嫩口感，同时与羊肉充分融合。
最后加盐调味，撒上白芝麻，翻炒均匀后立即出锅装盘，趁热食用风味最佳。

三、南瓜小米红枣粥

所需食材：老南瓜300克、小米80克、大米20克、红枣6颗、枸杞5克、冰糖适量（可选）、清水1200毫升。

步骤：

小米和大米混合后淘洗两遍，注意不要用力搓洗，以免损失表层营养，洗净后沥干备用。
老南瓜去皮去瓤，切成约2厘米见方的小块，选择颜色深黄、质地紧实的老南瓜口感更香甜。
红枣用温水浸泡10分钟，洗净后去核切成两半；枸杞用清水略泡后沥干。
锅中加入1200毫升清水，大火烧开后放入淘洗好的小米和大米，用勺子搅动防止粘底。
再次煮沸后转中小火煮15分钟，期间每隔几分钟沿同一方向搅拌一次，使粥体更加浓稠。
加入南瓜块和红枣，继续小火煮20分钟，直到南瓜软烂、米粒开花，粥呈金黄色浓稠状。
最后放入枸杞和适量冰糖，搅拌至冰糖融化后关火，盖上锅盖焖5分钟即可盛出食用。

四、黄瓜胡萝卜拌三丝

食材与用量

主料：黄瓜1根，约250克；胡萝卜100克；绿豆粉丝80克。

配料：大蒜10克；香菜10克；熟白芝麻5克。

料汁：生抽15毫升、香醋20毫升、白糖3克、盐1克、香油3毫升；辣椒油5毫升，可选。

做法：

粉丝按包装说明用温水泡软，放入沸水煮到没有硬芯，通常约1—2分钟；捞出用凉白开过凉，沥干后剪段。
黄瓜和胡萝卜分别切细丝。喜欢胡萝卜更柔和，可放入沸水焯20秒后过凉；喜欢脆口也可直接食用。
生抽、香醋、白糖、盐、香油和可选辣椒油调匀，先倒入粉丝拌散，再加入两种蔬菜丝。
用筷子从底部挑起翻拌，加入蒜末、香菜和白芝麻。料汁薄薄裹匀即可，不要留太多汤。

五、清蒸鲈鱼

食材：鲈鱼一条（一斤左右）、姜片、葱段、蒸鱼豉油、料酒、食用油

做法：

1、鲈鱼收拾干净，去鳞去腮去内脏，鱼肚子里的黑膜一定要刮干净，那是腥味的主要来源。鱼身两面各划两刀，方便入味。

2丶盘底铺几片姜和葱段，把鱼放上去，鱼肚子里也塞几片姜。淋一勺料酒，腌五分钟去腥。蒸锅水烧开，把鱼连盘放进去，大火蒸八分钟。一斤左右的鱼蒸八分钟刚好，蒸久了肉就老了。关火后别急着开盖，再焖两分钟。

3、把盘子里蒸出来的水倒掉，那水是腥的。鱼身上铺上新鲜的葱丝和姜丝。锅里烧一点热油，浇在葱姜丝上激出香味。最后淋上蒸鱼豉油，端上桌。

六、番茄鸡蛋汤

食材：番茄2个、鸡蛋2个、葱花、盐、香油、水淀粉（可选）

做法：

1、番茄顶部划十字，开水烫一下去皮，切成小块。

2、锅中烧油，下番茄块翻炒，炒到出汁、变软。

3、加入适量清水烧开，煮2分钟让番茄味充分释放。

4、淋入水淀粉勾薄芡（喜欢清爽可不勾）。

5、鸡蛋打散，转小火，将蛋液缓缓淋入锅中，形成蛋花。

6、加盐调味，撒葱花，点几滴香油出锅。

七、鲫鱼豆腐汤

备料：活鲫鱼一条、嫩豆腐一块、姜三片、葱花、盐少许。

做法：

鲫鱼处理干净，两面略煎一下。
加姜片和热水，烧开转中火炖十五分钟，汤变白。
放豆腐块再炖五分钟，出锅前少放盐，撒葱花。

八、清蒸秋葵

食材：秋葵200g、小米辣少许、蒜末、生抽2勺、香油几滴

制作步骤

1、秋葵冲洗干净，切掉根部硬蒂，不要切破秋葵，防止黏液流失。

2、锅中烧水，水开加一小勺盐和几滴食用油，放入秋葵，隔水蒸6分钟。

3、蒸秋葵的同时调酱汁：碗中放蒜末、小米辣，加入生抽，滴几滴香油搅匀。

4、秋葵出锅，摆盘，淋上调好的酱汁就能直接吃。

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小贴士：秋葵不要蒸太久，软烂会影响口感。脾胃虚寒的人不要一次大量食用。

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