秋天孩子最该吃的8道菜！健脾补阳，把夏天的亏空补回来

刚过完一整个夏天，不少家长都发现孩子要么没胃口吃得少，要么贪凉吃多了冰饮冰西瓜，入秋后动不动就没精神、拉肚子、手脚凉，个子好像都没怎么长。其实这都是夏天攒下的“亏空”：脾胃被寒凉耗得弱了，体内阳气散得没存住，秋天正好是养脾胃补阳气的黄金期，给孩子吃对8道菜，不用追着喂补剂，慢慢就把身体底子养得扎扎实实。

下面这8道菜全是温性不燥热、好消化不加重脾胃负担的家常做法，厨房新手也能一次做对：

一、番茄土豆炖排骨

食材：排骨、番茄、土豆、葱、蒜。

做法:1、排骨冷水下锅加姜片料酒焯水，土豆切滚刀块，番茄去皮切块。配料准备:蒜，葱段，八角，冰糖，干辣椒。

2、锅中放少许油，放入排骨煸炒至排骨表面微焦，接着放入配料炒匀，放入适量生抽老抽翻炒上色。3、放入一半的番茄块再次炒匀，加入没过食材的热水，转入高压锅炖15分钟。

4、锅中加油放入土豆块，炒至土豆表皮微焦后直接把高压锅炖好的排骨倒入土豆上，加盐调味，炖煮大概10分钟，至土豆用筷子一夹就断开的程度。

5、最后倒入另一半番茄，炒匀再次咕嘟1分钟左右，放点葱段即可出锅。

二、蒜蓉蒸丝瓜

准备食材：丝瓜、蒜、食用油、盐、生抽。

做法步骤：

1、准备两根新鲜丝瓜，去皮后用清水冲洗干净，改刀切成约5毫米厚的滚刀块，放入盘中备用。准备适量大蒜，去皮后剁成细末备用。

2、起锅烧水，水开后将切好的丝瓜块放入沸水中焯烫30秒，捞出沥干水分，这样可以让丝瓜颜色更翠绿，也能去掉部分涩味。

3、将蒜末均匀铺撒在丝瓜表面，淋入少许生抽、撒少许盐调味。

4、锅中加水，放上蒸架，大火烧开后，将装好丝瓜的盘子放入锅中，加盖用大火蒸3-5分钟，蒸至丝瓜变软出汁即可。

5、另起一口小锅，倒入少许食用油，油热时关火，迅速将热油淋在蒸好的丝瓜蒜蓉上，激发出蒜香味，轻轻拌匀即可端出食用。

三、粉蒸南瓜

所需食材：老南瓜500克、蒸肉米粉100克、生抽1勺、蚝油1勺、白糖半勺、五香粉少许、葱花适量、食用油1勺。

步骤：

1.老南瓜削去外皮，挖去内瓤和籽，切成约两指宽的条状或厚片，不要切太薄，否则蒸熟后容易碎。

2.将切好的南瓜放入大碗中，加入生抽、蚝油、白糖和五香粉，用筷子轻轻翻拌，使每块南瓜都均匀沾上调味料。

3.倒入蒸肉米粉，淋入一勺食用油，继续翻拌，让米粉充分裹住南瓜块，静置腌制10分钟，使米粉吸收部分南瓜渗出的水分。

4.取一个平底蒸盘，将拌好的南瓜块一块块码放整齐，不要重叠，以保证受热均匀。

5.蒸锅加水烧开，将蒸盘放入，盖上锅盖，大火蒸制20分钟。

6.时间到后关火，不要立即开盖，利用余温继续焖2分钟，让南瓜和米粉的味道融合得更彻底。

7.取出蒸盘，撒上一把翠绿的葱花点缀，趁热食用，口感最佳。

四、牛肉冬瓜汤

【食材准备】 瘦牛肉 200g（切薄片） 冬瓜 300g（去皮切片） 姜丝 适量 生抽、淀粉、盐 适量

【做法步骤】

1. 牛肉切薄片，加生抽、淀粉抓匀腌制 10 分钟。
2. 锅中加水，放入姜丝和冬瓜片，煮至冬瓜半透明（约 8 分钟）。
3. 关键一步：转小火，牛肉片一片片滑入锅中，煮至变色立即关火（大火煮肉会老，小火慢慢滑）。
4. 加盐调味即可。

五、香干回锅肉

【精准食材】

五花肉300g、香干4块、螺丝椒2根、大葱、大蒜5瓣、小米辣2个、蒜苗2根

【精准调味】

豆瓣酱1勺、生抽1勺、老抽半勺、白糖少许、料酒1勺

【详细做法】

1. 五花肉冷水下锅，加葱段、姜片、1勺料酒，煮至筷子可扎透，放凉切薄片。
2. 干锅不放油，下入五花肉中小火煸炒，逼出多余油脂，肉片微卷即可盛出部分油脂。
3. 锅底留油，放葱蒜、小米辣、1勺豆瓣酱，小火炒出红油香味。
4. 倒回五花肉，加老抽、生抽、少许白糖翻炒上色入味。
5. 下入螺丝椒、香干翻炒至断生，最后放葱花、蒜苗，大火翻匀即可出锅。

六、紫苏蒸仔鸡

所需食材：仔鸡半只（约600克）、鲜紫苏叶20克、生姜1块、小葱2根、料酒1勺、蚝油1勺、白胡椒粉少许、生抽2勺、淀粉1小勺、香油几滴。

步骤：

1. 仔鸡斩成3厘米见方的小块，放入清水中浸泡20分钟，换水两次，挤干血水。
2. 生姜切细丝，小葱切段，紫苏叶洗净后一半切碎，一半留整叶备用。
3. 鸡块放入大碗，加入姜丝、葱段、料酒、蚝油、生抽、白胡椒粉和淀粉。
4. 用手抓揉鸡块约3分钟，使料汁充分渗入，再淋入香油，封住表面，腌制20分钟。
5. 取一深盘，将剩余整张紫苏叶铺在盘底，上面码入腌好的鸡块，尽量摊开。
6. 蒸锅水烧开上汽后，放入盘子，大火蒸12分钟（视鸡块大小调整）。
7. 关火后不揭盖，虚蒸2分钟，取出撒上切碎的紫苏叶，即可上桌。

七、山药炒木耳

食材

铁棍山药 1 根（约 200g，去皮切片） 干黑木耳 15g，泡发焯水 青椒半个切块 蒜末适量 盐、蚝油少许

做法

1、山药去皮切片，立刻泡清水防氧化，记得戴上手套操作。

2、木耳提前泡发，沸水焯 2 分钟捞出。 热锅烧油爆香蒜末，下入山药翻炒 1 分钟。

3、放木耳、青椒，加盐、蚝油调味，大火翻匀出锅。

八、马蹄炒肉片

所需食材：马蹄（荸荠）300克、猪里脊肉250克、青椒半个、红椒半个、生姜两片、大蒜两瓣、生抽两勺、料酒一勺、蚝油一勺、食盐适量、白糖少许、玉米淀粉一勺半、食用油适量、白胡椒粉少许。

步骤：

1.猪里脊肉切成两毫米厚的薄片，用刀背轻轻拍打几下使肉质松软，放入碗中加盐、料酒、生抽、白胡椒粉抓匀。

2.加入玉米淀粉和一勺食用油继续抓拌，让肉片均匀裹上薄浆，静置一旁腌制十五分钟，这能让肉片滑嫩不柴。

3.马蹄洗净削去外皮，切成约三毫米厚的圆片，青红椒去籽后切成菱形小块，生姜大蒜分别切片备用。

4.烧一锅水，水开后下入马蹄片焯烫约三十秒，捞出后迅速过凉水冲凉，这一步能保持马蹄清脆的口感。

5.锅中倒油烧至五成热，下入腌制好的肉片快速滑炒，用锅铲将肉片打散避免粘连，待肉片变色卷曲后盛出。

6.锅留底油爆香姜片蒜片，下入青红椒块翻炒至断生，倒入焯好水的马蹄片和滑炒过的肉片大火翻炒均匀。

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7.调入生抽、蚝油、白糖和少许食盐，快速翻炒使酱汁均匀包裹每一片食材，从入锅到出锅整个过程不超过一分钟。

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这些菜不用放复杂调料，全是食材本身的鲜香味，每周换着花样给孩子做连吃1个月，你就会发现孩子胃口越来越大，换季也很少闹肚子，夏天耗掉的精气神全补回来，顺顺利利贴秋膘长个子。