正大量上市，钾含量是苹果15倍，6月使劲吃，腿脚有劲，精力充沛

6月正大量上市，钾含量是苹果15倍，常吃腿脚有劲精力足，4道全新家常做法

夏季多汗钾流失快，容易腿沉乏力、日间犯困、做事提不起精神，不少人只一味进补，忽略日常补钾。今天这款新鲜毛豆正值当季大批量上市，平价鲜嫩，钾含量达到苹果15倍，日常合理食用，补充流失钾元素，缓解酸软乏力，腿脚利落、整日精力充沛，下面4款全新毛豆做法

第一道：凉拌毛豆木耳（清爽低脂凉拌款，解乏清口）

菜品亮点

冷拌少油、清爽解腻，保留高钾营养，搭配木耳清肠润燥，天热燥热没胃口、午后犯困吃它刚刚好，开胃不累肠胃

食材

新鲜毛豆300g、干黑木耳1小把、红小米辣、蒜末、香菜、生抽2勺、香醋1勺、少许香油、白糖少许、盐适量

详细步骤

1、干木耳提前冷水泡发，剪去根部洗净，撕成小朵备用；毛豆洗净剪去两头，方便入味。

2、锅中烧水，加少许盐和几滴食用油，先放入毛豆煮12分钟至熟，再下入木耳一同焯水2分钟，捞出立刻放入凉白开过凉，锁住翠绿口感，沥干水分装入大碗。

3、碗中放入蒜末、切好的小米辣圈、切碎香菜，加生抽、香醋、一点点白糖提鲜、少许盐、淋上香油搅拌调成凉拌汁。

4、调好料汁直接淋在毛豆木耳上，充分翻拌均匀，静置腌10分钟入味即可直接食用，清爽脆嫩，解乏补钾。

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第二道：毛豆香菇炖豆腐（温润素食炖菜，健脾补元气）

菜品亮点

鲜香味浓清淡温润，素食高蛋白加高钾组合，软烂好消化，脾胃偏弱、经常乏力、中老年朋友常吃，养胃又补钾，日常吃素首选

食材

毛豆仁280g、鲜香菇6朵、嫩豆腐400g、葱花、姜片、生抽少许、食盐、少许水淀粉、植物油少量

详细步骤

1、毛豆剥仁洗净；鲜香菇洗净切十字花刀；嫩豆腐切成3厘米左右方块，淡盐水浸泡5分钟防碎、去除豆腥。

2、热锅放少许植物油，下入姜片、香菇小火翻炒出鲜香味，加入适量温水大火烧开。

3、放入毛豆仁小火炖煮10分钟，再轻轻下入豆腐块，继续慢炖8分钟，让豆香、菌香融入汤中。

4、加少许生抽、适量食盐调味，淋入稀薄水淀粉轻轻推匀勾芡，汤汁微微浓稠，撒上葱花即可关火出锅，鲜香清淡、暖胃补钾。

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第三道：毛豆炒河虾（鲜爽高蛋白小炒，强精力腿脚好）

菜品亮点

河虾补钙优质蛋白搭配高钾毛豆，鲜上加鲜，低脂鲜香不油腻，日常劳累、经常走动人群食用，补钾又增体力，下饭鲜香

食材

新鲜毛豆仁250g、鲜活小河虾200g、姜丝、葱段、料酒少许、盐、白胡椒粉、少许食用油

详细步骤

1、小河虾剪去虾须，冲洗干净沥干，加少许料酒、姜丝抓匀腌制5分钟去腥；毛豆仁洗净备用。

2、热锅倒油烧热，放入姜丝爆香，倒入小河虾大火快速翻炒至虾身变红卷曲，盛出暂放一旁。

3、同一口锅再加少许油，下入毛豆仁翻炒3分钟至断生，倒入炒好的河虾混合翻炒均匀。

4、加适量食盐、一点点白胡椒粉调味，撒入葱段翻拌几下关火即可，鲜甜味美，清爽不腻，补钾补蛋白。

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第四道：毛豆玉米排骨汤（鲜甜滋补汤，日常固本解乏）

菜品亮点

清甜温润，汤鲜味浓，排骨补营养、毛豆高钾解乏力、玉米清甜润燥，出汗多体虚、熬夜疲惫人群常喝，喝完浑身轻松、恢复精力，全家老少皆宜

食材

排骨400g、毛豆仁200g、甜玉米1根、生姜4片、葱段、食盐适量、料酒少许

详细步骤

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1、排骨剁小块冷水下锅，放入姜片、料酒、葱段，大火煮沸撇净表面血沫，继续煮2分钟捞出温水冲洗干净浮沫，沥干备用；玉米切段，毛豆剥仁洗净。

2、砂锅放入焯好的排骨、姜片，加入足量热水，大火烧开转小火慢炖40分钟，炖出排骨浓郁骨汤。

3、放入玉米段继续炖15分钟，再加入毛豆仁，接着小火炖煮15分钟，煮至毛豆粉糯、玉米香甜、汤味清甜。

4、最后加适量食盐调味即可关火，不用额外重调味，原汁原味鲜甜，日常喝补钾润燥、缓解疲惫，精力越来越好。

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https://github.com/azzeblivio/wntkbl/blob/main/202606030_wMYmDaiXms.md
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https://github.com/fayetkerp9/hgmzww/blob/main/202606030_UXjPZFBarD.md
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https://github.com/gasdevin/jprduw/blob/main/202606030_aRNGURVICW.md
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https://github.com/fmeshant88/qiqmha/blob/main/202606030_BTIxczRhGS.md
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