年纪大了，建议：入秋后多吃8道菜，补钙补蛋白，强健筋骨

人一过五十，骨头就像年久的木门，风一吹就吱呀晃——上下楼梯膝盖发软，拎半袋米就腰酸背痛，稍不注意换季就感冒。不少长辈总想着“食补比啥都强”，可要么不知道该吃啥，要么做来做去总那几样，补不对反而白忙活。入秋后正是养骨储能的黄金期，这8道菜全是高钙高蛋白的家常口，做法简单不费火，吃着舒服还对身体好，自己身板硬朗，远在外地的儿女不用三天两头往家跑。

一、山药蒸肉饼

所需食材：铁棍山药150克、猪里脊肉100克、胡萝卜20克、玉米淀粉5克、姜末少许、生抽几滴、香油几滴、温水适量。

步骤：

1. 铁棍山药洗净去皮，切成小段后上锅蒸15分钟，取出趁热压成细腻的山药泥。
2. 猪里脊肉剔去筋膜，剁成肉糜，越细越好，方便孩子咀嚼和消化。
3. 胡萝卜去皮擦成细丝，再切成碎末，尽量切得细碎一些。
4. 将肉糜、山药泥、胡萝卜碎放入大碗中，加入姜末、玉米淀粉和几滴生抽。
5. 用筷子顺着一个方向搅拌，边搅边少量多次加入温水，直到肉馅变得黏稠上劲。
6. 把肉馅倒入浅盘，用勺子背抹平表面，盖上耐高温保鲜膜并扎几个小孔。
7. 放入蒸锅，水开后中火蒸15分钟，关火焖2分钟，取出淋几滴香油即可。

二、菠菜鸡蛋汤

食材：菠菜、鸡蛋、盐、胡椒粉、少许食用油

做法步骤：

1️⃣ 菠菜洗净，放入沸水锅中焯水，去除多余草酸，吃着不涩、更健康。

2️⃣ 锅中刷少许薄油，倒入打散的蛋液，小火翻炒至定型熟透，盛出备用。

3️⃣ 锅中加入一碗清水，大火烧开后放入焯好水的菠菜。

4️⃣ 倒入炒好的鸡蛋，加适量盐、少许胡椒粉调味，搅拌均匀就能出锅了。

三、猪肉白菜炖粉条

食材： 五花肉（或前腿肉）150克、大白菜半颗、红薯粉条（提前泡软）1把、姜片、八角1个、生抽、老抽、盐。

做法：

1、炒肉： 五花肉切薄片，锅中不放油，直接下肉片煸炒至出油、微焦。

2、调味： 加入姜片、八角炒香，加1勺生抽、半勺老抽翻炒上色。

3、炖白菜： 放入切好的白菜块（白菜帮和叶分开），先炒白菜帮至软，再放白菜叶，翻炒均匀。

4、加水炖： 倒入没过白菜的热水，放入泡软的粉条，大火烧开转中火炖10-15分钟。

5、收汁： 炖至粉条透明、汤汁浓稠，加盐调味即可。

四、香辣孜然牙签肉

精准食材

主料：牛肉、牙签、蒜末、干辣椒、白芝麻、葱花

腌肉料：盐适量、胡椒粉适量、生抽 1 勺、蚝油 1 勺、淀粉 1 勺、食用油适量

调味：孜然粉、辣椒粉

做法

1、牛肉切薄片，加全部腌肉料抓匀，腌制 20 分钟；牙签用热水烫 10 分钟，把牛肉片串在牙签上。

3、锅中多倒些油，油温六成热下锅，炸至牛肉变色立刻捞出，倒出多余油脂。

4、锅留底油，爆香蒜末和干辣椒，倒入牙签肉，撒孜然粉、辣椒粉、白芝麻翻炒均匀，出锅撒葱花。

五、西蓝花炒虾仁

准备食材: 西蓝花、大虾、蒜末。

做法步骤:

1、西蓝花切成小朵清洗干净，然后起锅烧水，水烧开之后，放入西蓝花焯熟，再捞出沥干水分备用。

2、大虾去除虾线和虾壳，然后起锅烧水，水烧开之后，放入虾仁焯熟，再盛出备用。

3、另热锅烧油，油热以后，放入蒜末爆香，接着倒入西蓝花和虾仁一起翻炒，再加入食盐、生抽和黑胡椒碎调味提鲜。

4、继续翻炒至西蓝花和虾仁入味以后，即可出锅开吃。

六、花菜炒肉

准备食材: 前腿瘦肉、花菜、蒜末、干辣椒。

做法步骤:

1、花菜切小朵清洗干净，然后起锅烧水，水烧开之后，放入花菜焯熟，再捞出沥干水分备用。

2、将瘦肉切成薄片，然后热锅烧油，油热以后，放入瘦肉煸炒油煎，煸炒至变色后，再加入料酒和生抽提鲜。

3、继续翻炒均匀入味后，再倒入蒜末和干辣椒炒香，接着倒入花菜一起翻炒均匀。

4、最后加入少量的食盐、蚝油和白糖调味提鲜，再继续翻炒几下入味，即可出锅开吃。

七、五花肉炖白菜

精准食材

主料：五花肉、白菜、青葱、蒜、小米椒、干辣椒

调味：老抽、盐、鸡精、蚝油、辣椒面、十三香

做法

1、白菜杆和白菜叶分开切条备用；葱姜蒜、辣椒洗净切好。

2、锅中倒油烧热，下入五花肉，小火煸干油脂、炒至表面微焦。

3、下葱、蒜、小米椒、干辣椒、辣椒面、老抽爆香；先加入白菜杆翻炒 1 分钟。

4、加半勺老抽、少许十三香、蚝油、鸡精、盐调味；再加入白菜叶，大火翻炒至断生。

5、撒上葱花翻炒均匀，即可出锅。

八、肉末煎豆腐

所需食材：老豆腐1块、猪瘦肉100克、香菇4朵、青蒜2根、生姜3片、大蒜3瓣、生抽2勺、老抽半勺、蚝油1勺、料酒1勺、淀粉1勺、食盐适量、食用油适量、清水半碗。

步骤：

1. 老豆腐切成1厘米厚的三角片或方块，放入淡盐水中浸泡10分钟，捞出沥干，这样煎时不易碎。
2. 猪瘦肉剁成肉末，加料酒、生抽、淀粉抓匀腌制10分钟；香菇洗净去蒂切丁，青蒜切段，姜蒜切末。
3. 平底锅烧热倒油，放入豆腐块，中小火煎至两面金黄微焦，盛出备用，煎豆腐时不要频繁翻动。
4. 锅中留底油，下入肉末快速划散，炒至变色发白，再加入姜蒜末和香菇丁翻炒出香味。
5. 调入老抽、蚝油和少许食盐，倒入半碗清水烧开，让肉末和香菇充分出味。
6. 将煎好的豆腐块轻轻放入锅中，转小火焖煮3分钟，让豆腐吸收汤汁，中途可轻轻晃动锅身。

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1. 待汤汁略收，放入青蒜段，转大火翻炒几下，淋少许水淀粉勾薄芡，汤汁浓亮即可装盘。

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这些菜都不用复杂工序，最贵的食材也超不过二十块，入秋后隔三差五换着做吃，不用总盯着补剂瓶瓶罐罐，自己筋骨硬朗少生病，儿女在外工作踏实，才是真的享福。