年纪大了，少吃面条米饭，多吃8种“黄金菜”，增强免疫更健康|洋葱|牛腩|番茄|美味菜肴|茭白|菠菜|豆豉|面条|黄瓜

人上了年纪，肠胃消化功能慢慢减弱，代谢也不如年轻时旺盛，顿顿吃白米饭、白面条这类精制碳水，不仅容易血糖飘，营养也跟不上。不如把餐桌上的主角换一换，多吃8种高营养、好吸收的“黄金菜”，做法家常不费火，常吃增强免疫，身子骨越来越硬朗。

一、腐乳炒红薯叶

所需食材：红薯叶400克、白腐乳2块、腐乳汁10毫升、大蒜3瓣、食盐1克、食用油10毫升。

步骤：

红薯叶择去老梗和筋膜，只留嫩叶和嫩梗，用清水洗净后沥干。
将红薯叶切成两段，菜梗和菜叶分开放置，大蒜切末备用。
取一小碗，放入白腐乳和腐乳汁，用勺子将腐乳压碎调匀成酱汁。
炒锅大火烧热，倒入食用油，放入蒜末爆香至微微金黄。
先下入红薯叶梗，大火翻炒约30秒，再放入菜叶部分。
待菜叶变软后，倒入调好的腐乳酱汁，快速翻炒均匀。
加入少许食盐调味，翻炒几下待味道融合后，立即关火出锅。

二、豆豉辣椒蒸草鱼块

食材

草鱼1块、辣椒3g、豆豉3g、生抽1勺、老抽少许、蒸鱼豉油1勺、植物油5g。

做法

1、热锅热油放入草鱼块大火煎。草鱼事先用盐腌渍入味，冲洗干净吸干水分。

2、煎至两面金黄色。

3、放入辣椒粉、豆豉。

4、加入生抽、老抽、蒸鱼豉油放高压锅蒸15分钟。

三、凉拌菠菜

食材：

菠菜、熟花生米。

做法：

1、锅中水开加点食用油，少许盐搅匀，把菠菜焯下水捞出过冷水，轻轻攥干水分。

2、把菠菜和花生米装盘，加1勺蒜末、1勺辣椒面、1勺白芝麻、少许干辣椒、半勺白糖、少许鸡精，淋上热油激发下香味，再加2勺酱油、半勺蚝油、1勺醋、少许香油，抓拌均匀即可。

四、蓑衣黄瓜

食材黄瓜、蒜、干辣椒、花椒、生抽、香醋、白糖

步骤

1、黄瓜两边放筷子，刀斜着切到筷子处不切断，翻面同样切

2、切好的黄瓜轻轻拉开成蓑衣状，摆在盘子里

3、蒜末干辣椒花椒放在黄瓜上，热油浇上去激香

4、生抽香醋白糖调汁淋上去，腌半小时入味

五、番茄炖牛腩

所需食材：牛腩500克，番茄3个，洋葱半个，生姜3片，大葱1段，八角1个，香叶2片，番茄酱2勺，生抽2勺，料酒1勺，盐适量，白胡椒粉少许，食用油适量，热水足量。

步骤：

牛腩切成3厘米见方的块，放入清水中浸泡30分钟，中途换两次水，泡出血水后捞出沥干。
牛腩冷水下锅，加入姜片、葱段和料酒，大火煮开后撇去浮沫，继续煮2分钟捞出，用温水冲洗干净。
番茄顶部划十字刀，用开水烫1分钟后去皮，切成小块；洋葱切丝备用。
锅中倒油，油热后放入洋葱丝和姜片炒香，再加入番茄块，中火翻炒至番茄软烂出汁。
加入番茄酱翻炒均匀，倒入焯好的牛腩块，加生抽和八角、香叶，翻炒至上色。
倒入足量热水，水量要没过牛腩两指，大火烧开后转小火，盖上锅盖炖煮1小时。
炖至牛腩软烂后，加盐和白胡椒粉调味，转大火收汁至汤汁浓稠即可关火。

六、家常茭白

食材：茭白、大蒜5瓣、葱花适量、盐、糖、生抽、老抽、黄酒

1、首先切掉老的根部，绿色外壳剥掉，然后用流动的清水冲洗一下；

2、先把茭白切成大小均匀的滚刀块，这样出锅形状好看也更容易入味；锅里烧半锅水，水开放一勺盐入底味，水烧开后倒入茭白块焯水1分钟左右；

3、准备5瓣大蒜、不需要切，葱切成葱花；

4、锅中倒入菜籽油、油热后加入一大勺猪油，猪油化开后放入蒜粒先煸炒出蒜香味，放入茭白用中小火慢慢的煸炒，炒到茭白边缘有些微微焦黄就可以了。

七、红烧牛筋

准备食材：牛筋500克、生姜、大葱、八角、少许生抽、老抽、盐。

1、牛筋切成小段，冷水下锅，加姜片葱段、料酒，煮开煮三分钟，捞出冲洗干净。锅里放少许油，下葱姜八角炒香，倒入牛筋翻炒几下，加两勺生抽、半勺老抽上色。

2、倒入滚烫开水，没过所有食材，大火烧开，转小火盖上锅盖慢炖120分钟。炖到牛筋用筷子可以轻松戳进去，再加盐调味，开大火稍微收浓汤汁即可。

八、葱爆肉丝

材料：瘦肉，大葱，蒜末，生抽，蚝油，食用油，淀粉和老抽

1.瘦肉切成丝，加入生抽，蚝油，食用油，淀粉各一勺，滴几滴老抽拌匀。

2.油烧热之后加入蒜末爆香，放入肉丝翻炒至变色。

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http://www.yzhjsy.com/anews/45773311.html

3.把大葱段放进去，加入调好的酱汁一起翻炒至浓稠后就可以出锅了。

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