白露后少碰凉性蔬果，这8道高钾家常养人菜，全家吃完都舒坦|香菜|蒜蓉|葱花|口蘑|姜丝|胡萝卜|海蜇头|西兰花|美味菜肴

分享至

白露一过，秋风裹着凉意往骨头缝里钻，不少人晨起容易犯累、手脚发沉，连肠胃都跟着闹脾气——这都是节气变换后，身体津液代谢放缓、钾元素随秋燥悄悄流失的信号。老辈人总说“白露身不露，寒从脚边生”，饮食上更要收住贪凉的嘴，别再猛啃冰西瓜、生吃凉性的苦瓜、火龙果，多吃点温性高钾的家常鲜货，把精气神补得足足的，全家老小吃完胃里暖、浑身舒坦。下面这8道接地气的高钾养人菜，做法简单零难度，厨房新手也能一次成。

一、玉米粒蒸肉饼

准备食材:猪肉，玉米粒，胡萝卜丁，葱花。

做法步骤:

1、猪肉清洗干净切成小块，再剁成肉末，加入姜丝、酱油、胡椒粉、淀粉和食用油，搅拌均匀腌制十分钟。

2、胡萝卜削掉外皮，洗净后切成丁。玉米粒清洗干净沥干水分。

3、把胡萝卜丁和玉米粒放入肉末中，搅拌均匀，再铺在蒸盘中整理平整，冷水上锅蒸二十分钟。

4、蒸熟后取出来，撒上葱花点缀，即可端上桌开吃。

二、清蒸鲈鱼

详细食材

新鲜鲈鱼1条、姜丝、葱丝、红椒丝、蒸鱼豉油、料酒、食用油

详细做法

鲈鱼处理干净，鱼身划两刀，淋少许料酒、抹少许盐腌制5分钟去腥；
盘底铺姜丝葱段，放上鲈鱼；
水开上锅大火蒸8分钟，关火焖2分钟；
倒掉盘中蒸出的腥水，拿掉旧葱姜；
铺上新的葱丝、姜丝、红椒丝，淋入蒸鱼豉油；
浇一勺滚烫热油激出香味，鲜嫩十足。

三、萝卜丝鲫鱼汤

所需食材：鲫鱼一条约400克、白萝卜半根约200克、生姜一块、大葱两段、白胡椒粉适量、食盐适量、料酒一勺、香菜两根、食用油适量、开水1000毫升。

步骤：

鲫鱼去鳞鳃内脏，撕掉腹腔黑膜，冲净后用厨房纸擦干表面水分。
白萝卜削皮擦成细丝，或切成火柴棍粗细的丝备用。
生姜切薄片，大葱切段，香菜切小段，配料备齐再煎鱼。
炒锅烧热倒油，撒少许盐防粘，放入鲫鱼中小火煎至两面金黄。
放姜片葱段煸香，沿锅边淋料酒去腥，随即倒入滚烫开水。
大火煮沸转中火，放入萝卜丝，保持微沸煮十分钟至汤色奶白。
调入盐和白胡椒粉，撒香菜段搅匀，盛入汤碗趁热享用。

四、西兰花炒口蘑

所需食材：西兰花300克、新鲜口蘑200克、胡萝卜半根、大蒜4瓣、生抽1汤匙、蚝油半汤匙、食盐适量、黑胡椒粉少许、食用油适量、清水适量。

步骤：

西兰花切成小朵，放入加了食盐的清水中浸泡10分钟，让杂质自然沉淀后捞出冲洗干净。
口蘑用湿布擦净表面泥土，切成厚约4毫米的片，胡萝卜削皮后切成小菱形片备用。
锅中水烧开，加少许油和盐，先下胡萝卜片焯30秒，再下西兰花焯1分钟，一起捞出过凉。
热锅凉油，油温六成热时放入蒜片爆香，接着倒入口蘑片，中火煸炒至变软并渗出汁水。
看到口蘑微微收缩、边缘呈现浅金黄色时，转大火，倒入西兰花和胡萝卜片一同翻炒。
淋入一勺生抽和半勺蚝油，快速翻炒30秒，让酱汁均匀包裹在每一块食材表面。
最后调入适量盐和少许现磨黑胡椒粉，大火翻匀后即可出锅，装盘时尽量堆高保持热气。

五、蒜蓉蒸娃娃菜

所需食材：准备新鲜娃娃菜2颗、干粉丝1小把、大蒜1头、生抽2勺、蚝油1勺、少许食用盐、小葱花适量。

步骤：

先把干粉丝放在温水中浸泡15分钟，泡到粉丝完全变软没有硬芯，捞出沥干水分平铺在盘子底部。

把娃娃菜外层的老叶摘掉，用清水反复冲洗干净，从中间切成均匀的四瓣，整齐地码在铺好的粉丝上面。

大蒜全部剥好捣成细腻的蒜蓉，锅里放少量油，小火把蒜蓉炒出香味，盛出来放到小碗里。

往炒好的蒜蓉里加入生抽、蚝油和一点点盐，用勺子充分搅拌均匀，调成鲜香味十足的蒜蓉酱汁。

把调好的蒜蓉酱汁均匀地淋在每一片娃娃菜上，确保每一处菜叶都能沾到酱汁的味道。

蒸锅里加足量清水烧开，把放了娃娃菜的盘子放进去，保持大火蒸8分钟，全程不要开锅盖漏气。

蒸好之后把盘子取出来，趁热在表面撒上切碎的小葱花，就可以直接端上桌食用了。

六、黑芝麻黑米糯米糊

食材：熟黑芝麻、糯米、黑米、冰糖、清水

做法

糯米、黑米提前浸泡2小时，泡软之后沥干水分。
把泡好的米和熟黑芝麻一起倒进破壁机，加入清水，开启米糊模式。
程序结束，可以过滤一遍，口感会更顺滑。
放入冰糖搅拌融化，放温热饮用，建议现做现喝。

七、肉酿豆腐泡

食材

油豆腐泡、五花肉末、葱姜、鸡蛋、生抽、蚝油、白糖、淀粉

制作步骤

五花肉末里加入葱花、姜末、少许盐、1勺生抽、半勺蚝油、一点点白糖，打入半个鸡蛋，再加1勺淀粉，顺着同一个方向搅拌上劲，腌制10分钟入味。
拿豆腐泡，侧面轻轻撕开一个小口，把调好的肉馅满满塞进去，塞得饱满，吃起来口感才够足。
调一碗灵魂料汁：2勺生抽、1勺蚝油、少许白糖、半勺淀粉，再加半碗清水，搅拌均匀备用。
锅里放少量油，把酿好的豆腐泡下锅，小火煎到两面微微发黄，倒入调好的料汁。
盖上锅盖小火焖8分钟，最后开大火把汤汁收浓稠，撒上葱花就可以出锅。

八、老醋拌海蜇头

食材：海蜇头 / 陈醋 / 大蒜 / 小米椒 / 香菜 / 黄瓜 / 生抽 / 白糖 / 香油 / 花椒油 / 盐

步骤：

1️⃣ 海蜇头提前用清水浸泡6小时中途换三次水，泡去多余盐分后撕成小块，锅中水微沸下海蜇头焯水5秒立刻捞出过冰水。

2️⃣ 黄瓜拍碎切段垫底，蒜切末，小米椒切圈，香菜切段。

3️⃣ 碗中放陈醋、生抽、白糖、蒜末、小米椒圈、花椒油和香油调匀成酸辣汁。

4️⃣ 海蜇头沥干水分铺在黄瓜上，浇调好的酸辣汁拌匀。

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5️⃣ 撒香菜段，冷藏腌制15分钟入味装盘上桌。

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白露养生从来不用找什么名贵食材，菜市场随手能买到的鲜货，顺着节气的性子吃，少碰凉燥，多补温性高钾，全家老小吃完肠胃舒服，秋乏也消得无影无踪，比什么补剂都实在。

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