秋天，这8道补钙菜使劲吃！补铁护眼，护肠胃，还抗氧化，别错过

入秋后气温骤降，人体代谢放缓，钙质流失速度却是夏季的1.2倍，不少人一到换季就腿软抽筋、肠胃闹脾气，连看久了手机都眼干发涩。与其囤一堆补剂，不如顺着时令吃对家常菜——今天整理的8道秋令补钙硬菜，随手一做就全家受益，老人孩子吃着长筋骨，上班族吃着缓疲劳，把秋补的好处全吃进骨子里。

一、莲藕板栗猪骨汤

准备食材: 莲藕、板栗、胡萝卜、淮山药、猪大骨、莲子、花生、陈皮、姜片。

做法步骤:

1、剁成小块的猪大骨冷水下锅焯水，加入姜片和料酒去腥，焯水以后，捞出清洗干净，然后倒入砂锅中。

2、将莲藕、胡萝卜和淮山分别去皮切小块，然后倒入砂锅中。

3、清洗干净莲子和陈皮，然后和姜片一起倒入砂锅中，接着往里加入适量的清水。

4、最后大火煮开，然后中小火炖煮一个半小时，再加入少量食盐调味，即可出锅。

二、鸡蛋手抓饼

准备食材

冷冻手抓饼胚1张、鸡蛋2个、生菜2‑3片、火腿肠一根、番茄酱、沙拉酱少许、少许黑芝麻

制作步骤

1. 手抓饼胚不需要提前拿出来解冻，直接从冰箱取出。平底锅开中小火，锅底不用放油，直接把手抓饼放进去慢慢煎。

2. 煎两分钟左右，观察饼的底部变得金黄，饼皮一层一层开始鼓起来，就可以翻面煎另一面。

3. 饼两面都煎到微微焦黄，用铲子在饼中间扒开一块位置，打入一颗鸡蛋，拿铲子背面轻轻把鸡蛋摊开，均匀铺在饼面上，撒上一点点黑芝麻。

4. 鸡蛋煎到八分熟的时候，把火腿肠切成小段，放在锅边稍微煎一会儿，煎出焦香口感更好。

三、秋葵炒鸡蛋

食材：

秋葵、鸡蛋、少许蒜

做法：

1. 秋葵洗净切小段；鸡蛋打散， 锅里倒油，鸡蛋炒熟盛出。

2.底油放蒜爆香，下入秋葵翻炒至断生，倒回鸡蛋，加盐调味，翻炒均匀出锅。

四、娃娃菜炒豆腐

准备食材: 豆腐、娃娃菜、蒜末。

做法步骤:

1、把豆腐切成薄片，然后热锅烧油，油热以后，放入豆腐油煎，煎至豆腐两面金黄后，再盛出备用。

2、清洗干净娃娃菜切好，然后热锅烧油，油热以后，放入蒜末爆香，接着倒入娃娃菜大火翻炒。

3、炒软娃娃菜后，再加入煎好的豆腐一起翻炒，放入少许的食盐和生抽调味提鲜。

4、最后把所有的食材一起翻炒均匀入味，即可出锅开吃。

五、蛤蜊酿虾滑

食材准备：蛤蜊200克、鲜虾200克、胡萝卜碎20克、葱花少许、生抽1勺、蚝油1勺、淀粉1勺、清水半碗。

做法步骤：

1、蛤蜊放入盐水中浸泡1—2小时，让其吐尽泥沙，然后洗净备用。

2、鲜虾去头去壳去虾线，洗净后剁成虾泥，放入碗中，加入胡萝卜碎、少许盐和淀粉，搅拌均匀上劲，制成虾滑。

3、将虾滑填入蛤蜊中，均匀摆放在蒸碗中。

4、调制酱汁：碗中放入生抽、蚝油、淀粉和半碗清水，搅拌均匀。

5、锅中加水烧开，将蒸碗放入锅中，大火蒸15分钟，直到蛤蜊开口、虾滑熟透。

6、另起锅，将调好的酱汁倒入锅中，煮至浓稠，然后淋在蒸好的蛤蜊酿虾滑上，撒上葱花即可。

六、板栗红枣焖鸡

所需食材：鸡腿肉500克、去壳板栗200克、红枣8颗、生姜4片、大蒜3瓣、生抽2勺、老抽半勺、料酒1勺、冰糖5粒、食盐适量、食用油少许。

步骤：

1. 鸡腿肉洗净斩块，冷水下锅焯烫2分钟，捞出用温水冲净浮沫，沥干备用。

2. 板栗去壳去皮，红枣洗净去核，生姜切片，大蒜拍扁备用。

3. 锅中放少许食用油，加入冰糖小火炒至融化并呈琥珀色。

4. 倒入鸡块快速翻炒，使每块鸡肉均匀裹上糖色，炒至表面微黄。

5. 加入姜片、大蒜、料酒、生抽和老抽，翻炒均匀出香味。

6. 加入板栗和红枣，倒入没过食材的热水，大火烧开后转小火焖煮25分钟。

7. 待鸡肉软烂、板栗粉糯后，加入适量食盐，转大火收汁至汤汁浓稠即可。

七、香芋蒸排骨

食材：排骨、香芋、蒜末、豆豉、小米辣、葱花、生抽、蚝油

做法

1. 排骨剁小段，清水浸泡泡出血水，沥干水分。加入蒜末、豆豉、少许生抽、蚝油抓匀，腌制20分钟入味。

2. 香芋切厚片铺在盘底，把腌好的排骨铺在香芋上面。

3. 水开上锅，大火蒸35‑40分钟，出锅撒葱花、小米辣即可。

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食材：番茄2个、鸡蛋2个、葱花、盐、白糖、生抽、水淀粉

详细做法

1、番茄顶部划十字，用开水烫一下去皮，切小块备用；鸡蛋加少许盐充分打散。

2、热锅多倒一点油，倒入蛋液，快速滑炒定型，炒成大块嫩蛋，盛出备用，不要炒太老。

3、锅底留油，下入番茄块中小火翻炒，按压出沙，加少许白糖中和酸味、提鲜。

4、倒入炒好的鸡蛋，加一勺生抽、少许盐调味，翻炒均匀让鸡蛋裹满番茄汁。

5、淋入少许水淀粉勾薄芡，汤汁微微浓稠即可，铺在热米饭上，撒葱花，拌匀超下饭。

秋天的食补从来不用贵食材，这8道菜超市随手就能买，换着花样做一周不重样，把补钙、护肠胃、护眼的好处全占了，错过等一年，快今晚就安排上！https://gitlab.com/zackvancehktwc/mtxogej/-/blob/main/20260925_63667
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