别再乱补了！入秋养生记住这8道黄金菜，全家少生病还省下医药费

刚送走溽热的长夏，风里悄悄裹上了秋的凉意，不少人忙着翻出秋膘食谱、囤起名贵补品，要么补得口干舌燥冒痘痘，要么肠胃负担重闹肚子。老辈常说“入秋无病三分虚”，养生根本不用花大价钱买保健品，把应季的普通食材吃对，比啥补剂都管用。今天这8道入秋专属黄金菜，做法简单成本低，润燥养脾还贴合时节需求，全家老小吃对了，整个秋冬少往医院跑，无形中省下大笔医药费。

一、荸荠木耳排骨汤

食材：荸荠、木耳、排骨、葱姜。

做法：

1、荸荠削掉外皮清洗干净，木耳温水泡发撕成小朵。

2、排骨剁段，冷水浸泡出血水，冷水下锅，放入姜片、葱段焯水，撇净浮沫捞出，温水洗净。

3、将排骨、姜片倒入砂锅，加入足量开水，小火慢炖30分钟，放入荸荠和木耳，继续炖煮20分钟，挑出葱段姜片，加盐、鸡粉调味即可。

二、茭白炒火腿

食材

茭白、火腿/香肠、蒜末、小米辣、盐、蚝油

详细步骤

1、茭白切片，火腿斜刀切片备用。

2、热油爆香蒜末、小米辣。

3、下入茭白翻炒至微微变软。

4、加入火腿片继续翻炒1分钟，激出肉香。

5、少许盐、一勺蚝油调味，翻炒均匀即可出锅。

三、山药核桃炒肉

食材：铁棍山药、核桃仁、猪肉、蒜末、生抽、少许盐、淀粉

详细做法：

1、肉切片，加少许生抽、淀粉、食用油腌制10分钟锁嫩；

2、山药去皮切薄片，清水浸泡防氧化，核桃仁洗净备用；

3、锅中烧水，下入山药焯水1分钟，捞出沥干；

4、热锅少油，下入肉片滑炒至变色盛出；

5、爆香蒜末，倒入山药、核桃仁翻炒，加少许盐调味，最后倒回肉片翻匀即可。

四、黄芪红枣乌鸡汤

食材：黄芪8克，红枣4颗，乌鸡300克，生姜2片、食盐少许

做法

1. 乌鸡剁成小块，冷水下锅焯水，捞出冲洗干净浮沫。
2. 红枣去核剪开，黄芪冲洗干净表面浮尘。
3. 砂锅中放入乌鸡、姜片、黄芪、红枣，添加足量清水。
4. 大火烧开调成小火慢炖60分钟，出锅前加盐调味。

五、姜葱鲈鱼

食材：

鲈鱼、生姜、大蒜、小葱、洋葱、红椒

做法：

① 鲈鱼让老板片下两边鱼肉，回家仔细洗干净黑膜、血线（去腥关键）。擦干水分切成鱼块，加姜片、生抽、白胡椒粉、少许生粉抓匀，腌制10分钟，去腥又入底味。

② 锅中多倒一点油，油热下入姜片、葱白、大蒜爆香，炸出香味后先全部捞出来备用。

③ 锅底留油，下入腌好的鲈鱼块，中小火慢煎。沿锅边淋一圈米酒，彻底去腥增香，把鱼块煎至两面金黄微焦，鱼肉定型酥脆。

④ 倒回之前炸香的姜葱蒜，再放入洋葱、红椒、剩余葱段，加少许生抽、一点点味精提鲜，轻轻晃动锅子，翻匀入味即可出锅。

六、鲜百合西芹炒腰果

所需食材：鲜百合2个（约100克）、西芹1根（约200克）、生腰果50克、枸杞少许、生姜2片、食盐适量、白糖少许、食用油适量。

步骤：

1.将鲜百合切去根部和顶部焦黑的部分，用手轻轻掰成一片一片的，放入清水中浸泡5分钟，这样能让百合片更舒展，同时洗去可能附着的泥土。

2.西芹用削皮器轻轻刮去表层的老筋，这个步骤不能省，否则塞牙且口感柴，之后斜刀切成菱形块，生姜切末备用。

3.冷锅冷油，将生腰果倒入锅中，开小火慢慢翻炒，一定要有耐心，随着油温升高，腰果会逐渐变成金黄色，闻到坚果香时立刻捞出控油放凉。

4.锅中留底油，放入姜末爆香，然后加入西芹段，中火快速翻炒一分钟左右，直到西芹颜色变得鲜绿透亮。

5.将泡好的百合片沥干水分放入锅中，转大火翻炒约30秒，百合边缘变得透明且断生即可，时间久了百合容易发面。

6.放入提前用温水泡软的枸杞，加入小半勺食盐和一点点白糖提鲜，快速翻拌均匀，糖的作用是调和咸味，让菜品回甘。

7.关火后，将炸好放凉的腰果倒入锅中，利用锅的余温翻拌几下即可出锅，切记腰果一定要最后放，才能保持酥脆的口感。

七、香辣鱿鱼须

所需食材

新鲜鱿鱼须、葱姜蒜、干辣椒、小米辣、白芝麻、葱花

生抽、老抽、蚝油、料酒、盐、白糖、胡椒粉、豆瓣酱、食用油

详细制作步骤

1. 鱿鱼须剪掉多余杂质，清理干净吸盘里的泥沙，反复冲洗几遍。
2. 洗净的鱿鱼须切成长短均匀的小段，方便入味和翻炒。
3. 锅中冷水下锅，放入鱿鱼须，加一勺料酒、几片姜片去腥。
4. 水微微沸腾立刻捞出鱿鱼须，不要久煮，避免肉质变老发硬。
5. 捞出的鱿鱼须沥干多余水分备用，控水干净炒的时候不溅油。
6. 切好葱姜蒜、干辣椒、小米辣圈，全部装盘备用。
7. 锅中倒油烧热，下入葱姜蒜、干辣椒、一勺豆瓣酱，小火炒出红油。
8. 不停翻炒，炒出浓郁香辣味，激发出酱料香气。
9. 倒入沥干的鱿鱼须，全程大火快速翻炒一分钟。
10. 加入一勺生抽、半勺老抽、一勺蚝油、少许白糖、少许胡椒粉。
11. 快速翻炒均匀，让鱿鱼须均匀上色、裹满香辣酱汁。
12. 继续大火爆炒两分钟，炒干多余水汽，炒出十足锅气。
13. 根据个人口味微调少许食盐，翻炒入味。
14. 炒至锅底干爽、鱿鱼须焦香劲道，撒上熟白芝麻、葱花。
15. 翻拌均匀即可关火出锅。

八、口蘑鸡蛋炒西葫芦

食材

西葫芦、口蘑、鸡蛋、大蒜、食盐、生抽、食用油

做法

1、西葫芦切均匀薄片，口蘑切片，大蒜切蒜片备用。

2、鸡蛋加少许盐打散，下锅煎至定型划成大块，盛出备用。

3、锅底留油，小火爆香蒜片，放入口蘑翻炒至出水变软，加入西葫芦中火翻炒至透亮断生。

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4、最后倒入鸡蛋，加食盐、生抽调味，快速翻拌均匀即可出锅。

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这8道菜全是菜市场几块钱就能买到的寻常食材，不用复杂工序，不用昂贵配料，顺着时节吃，把养生揉进一日三餐里，全家体质调好了，换季少感冒、老人旧疾少复发，算下来一年省下来的医药费，远比买一堆没用的补剂划算得多。今天下班顺路把菜买回家，给家人安排上第一顿秋令养生饭吧。