入秋先养身，秋冬不慌老！8道温润家常食补，每天吃一口，气色嫩

刚入秋的风里还裹着夏末的余温，早晚却已经悄悄浸了凉意——不少人忙着贴秋膘啃大棒骨，反倒吃的脾胃发腻，嘴角冒起干皮，入秋养生最忌“猛补”，老辈人常说“秋主润养不主浊补”，顺应时节吃点温润的家常食方，把气血津液慢慢补到位，往后整个秋冬都不容易手脚发凉、脸黄垮脸，连换季的小毛病都少找上门。

下面这8道家家户户厨房都能做的温润食补，食材普通做法简单，不用熬几小时药膳，每天抽10分钟就能端上桌，坚持吃半个月，照镜子就能看见气色从内往外亮起来：

一、雪梨百合银耳养肺汤

所需食材：雪梨1个，干银耳1小朵，鲜百合1头，莲子10颗，冰糖适量，清水1200毫升。

步骤：

1、干银耳提前用温水泡发30分钟，泡软后去掉根部硬蒂，撕成指甲盖大小的小朵，用清水冲洗两遍沥干备用。

2、雪梨用盐搓洗表皮去除蜡质，不用完全去皮，直接切成均匀的小块，挖掉中间的硬核部分，避免煮后发苦。

3、鲜百合剥成一片一片的，去掉边缘发黄的部分，放在淡盐水里浸泡10分钟，捞出冲洗干净沥干水分。

4、莲子提前用温水泡20分钟，去掉莲芯避免煮出来的汤有明显苦味，处理好后放在一旁备用。

5、把撕好的银耳放进砂锅，倒入准备好的清水，大火烧开之后转最小火慢炖40分钟，炖到银耳开始出胶、汤汁微微粘稠。

6、把切好的雪梨块和莲子放进锅里，继续保持小火炖煮20分钟，让雪梨的清甜完全融入到汤汁当中。

7、最后放入鲜百合和冰糖，再炖10分钟，等冰糖完全融化、百合变得透明之后，关火焖5分钟就可以出锅了。

二、番茄炒肉片

食材：腌制肉片： 猪肉切片，加蒜片、生抽、淀粉，抓拌均匀腌十分钟。

制作步骤：

1. 番茄去皮切块，小葱切段备用。
2. 腌好的肉放油锅滑散，炒至完全变色盛出，炒肉的油留在锅里。
3. 锅留底油放番茄，加适量盐翻炒出汁。
4. 放入提前炒好的肉，炒匀。
5. 放少许生抽，再次炒匀，咕嘟1分钟。
6. 出锅前放葱段，炒匀出锅。

三、莲藕玉米排骨汤

食材：排骨300克、莲藕1节、玉米1根、姜片3片、盐适量、清水适量。

做法：

1、排骨焯水去血沫，莲藕去皮切块，玉米切段。

2、将排骨、莲藕、玉米、姜片放入汤锅，加足量清水。

3、大火烧开，撇去浮沫，转小火炖1.5小时。

4、加盐调味，即可出锅。

四、干烧大黄鱼

食材： 大黄鱼 / 猪肉末 / 大葱 / 大蒜 / 生姜 / 豆瓣酱 / 番茄酱 / 生抽 / 料酒 / 醋 / 白糖 / 淀粉 / 食用油

步骤：

1️⃣ 黄鱼处理干净两面划三刀，擦干水分后薄薄拍一层淀粉。

2️⃣ 锅中宽油中大火烧热，下黄鱼煎至两面金黄微酥，盛出备用。

3️⃣ 锅留底油，下肉末炒散变色，加姜末蒜末和豆瓣酱炒出红油，放一勺番茄酱炒匀。

4️⃣ 倒入料酒、生抽、少许醋和白糖，加半碗热水烧开。

5️⃣ 放入黄鱼中火烧8分钟入味，大火收汁至浓稠裹满鱼身，撒葱花出锅。

五、蒜苔炒肉

【食材】猪肉，蒜苔，蒜，生抽，蚝油，老抽，淀粉，黑胡椒粉，料酒，盐

【做法】

1、将猪肉洗净切条放入碗中，再放一勺料酒，一勺生抽，半勺老抽，半勺淀粉，适量黑胡椒粉抓拌均匀腌制10分钟。

2、蒜苔洗净切段，蒜切末。

3、起锅烧油，油热放蒜末炒香，放入肉条，炒熟捞起备用。

3、锅中留油，放入蒜苔翻炒，多炒一会，炒至变软后放半勺生抽，半勺蚝油，翻炒均匀，倒入猪肉，再翻炒均匀即可。

六、干锅牛蛙

食材： 牛蛙 / 莲藕 / 花菜 / 土豆 / 花椒 / 干辣椒 / 豆瓣酱 / 大蒜 / 生姜 / 大葱 / 料酒 / 生抽 / 白胡椒粉 / 淀粉 / 盐 / 食用油

步骤：

1️⃣ 牛蛙处理干净剁块，加料酒、白胡椒粉和少许盐腌制15分钟，沥干后薄薄裹一层淀粉。

2️⃣ 花菜掰小朵，莲藕和土豆切薄片，分别焯水1分钟捞出过凉沥干。

3️⃣ 锅中宽油中大火烧至七成热，下牛蛙块炸至表面金黄微酥，捞出控油。

4️⃣ 锅留底油，下花椒、干辣椒段、姜末蒜末和一勺豆瓣酱小火炒出红油和麻辣香。

5️⃣ 倒入炸好的牛蛙和焯好的配菜，加生抽大火翻炒30秒，出锅装入干锅，撒葱段和蒜瓣上桌。

七、凉拌鸡丝

食材

鸡胸肉、葱姜、料酒、黄瓜丝、香菜、蒜末、辣椒面、小米辣、白芝麻

调味：生抽 1 勺、香醋 2 勺、蚝油 1 勺、白糖半勺、盐适量

做法

碗里放蒜末、辣椒面、小米辣、芝麻，淋上滚烫热油激香，再加生抽、醋、蚝油、白糖、盐搅匀，料汁备用。

鸡胸肉冷水下锅，放葱姜、料酒；水开煮 10 分钟捞出放凉，撕成细鸡丝，搭配黄瓜丝、香菜。

淋上调好的料汁，抓拌均匀直接开吃。

八、红枣桂圆蒸乌鸡

所需食材：乌鸡半只、红枣8颗、桂圆干15克、枸杞10克、生姜3片、料酒1勺、食盐适量、清水适量。

步骤：

1. 乌鸡剁成小块，放入清水中浸泡20分钟，泡出血水后捞出沥干。
2. 锅中加冷水，放入乌鸡块、姜片和料酒，大火煮开后撇去浮沫，焯水2分钟捞出。
3. 将焯好的乌鸡块用温水冲洗干净，放入蒸碗中备用。
4. 红枣洗净去核，桂圆干剥壳取肉，枸杞用清水略泡后沥干。
5. 把红枣、桂圆肉铺在乌鸡块上，加入适量清水，水量以没过食材一半为宜。
6. 蒸碗盖上盖子或覆上耐高温保鲜膜，放入蒸锅，水开后中火蒸40分钟。

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1. 取出蒸碗，撒入枸杞，加适量食盐调味，再盖上盖子焖2分钟即可食用。

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入秋养生从来不是什么麻烦事，不用买贵价的滋补品，把餐桌上的普通食材顺着时节做对，每天吃一口润到骨子里，整个秋冬气色都嫩得发亮，根本不用慌着怕老。