中秋后，强烈建议中老年：明日晚餐吃这8种，精神抖擞一整秋！

中秋刚过，秋凉就顺着晚风往骨头缝里钻——不少中老年朋友是不是总觉得下午腿沉、饭后发闷、早上起来喉咙还带着点秋燥的黏腻？这可不是小问题，仲秋之后阳气渐收，阴气渐长，咱们的脾胃跟着季节转，最怕还啃剩月饼、吃重油重口的菜肴，反而把秋补变成了“秋负担”。特意给大家挑了8道温软好消化、润而不腻的家常晚餐菜，做法全是零难度，不用颠大炒勺，做完端上桌，一家老小都能跟着吃，吃完浑身舒坦，一整个秋天都精神头足。

一、毛豆炒肉丝

食材 ：毛豆、瘦肉、小米辣、蒜、生抽、蚝油、盐、白胡椒粉。

做法 ：

1. 把肉洗干净放砧板上瘦肉切成细条，加入生抽、白胡椒粉抓拌均匀，然后腌十分钟腌入味
2. 把毛豆提前剥好，锅里面放水烧开，放毛豆煮二分钟，捞出来水分沥一下，这一步是把毛豆去腥味，也更容易炒熟；
3. 锅里放油放腌好的肉，用中火炒到变色盛出来备用；
4. 锅里留一点油，放入蒜末、小米辣下锅炒爆香，倒入毛豆，大火翻炒两三分钟；
5. 把肉丝倒回锅里，加入生抽、蚝油、一点点盐，翻炒均匀就出锅。

二、芦笋炒虾仁

所需食材：新鲜芦笋300克、鲜虾仁250克、红椒半个、大蒜3瓣、料酒1勺、蛋清半个、淀粉1勺、食盐适量、白胡椒粉少许、食用油适量。

步骤：

1. 鲜虾仁背部划开挑出虾线，用清水反复冲洗干净，用厨房纸彻底吸干表面水分，加蛋清、淀粉、料酒和少许盐抓匀上浆，冷藏腌制十分钟。
2. 芦笋处理干净后切成均匀段状，红椒去籽后改刀切菱形片，大蒜切成薄片备用，色彩搭配更诱人。
3. 锅中烧开水，加一小勺盐和几滴油，先放入芦笋焯烫三十秒，再下入虾仁烫至变色卷曲立即捞出，动作要快。
4. 将焯烫好的芦笋和虾仁一同放入冰水中过凉，完全降温后捞出沥干水分，这样能保持虾仁Q弹、芦笋脆嫩。
5. 热锅倒油，油温六成热时爆香蒜片，先倒入芦笋段和红椒片大火快炒二十秒，让蔬菜断生。
6. 加入虾仁一同翻炒，沿锅边淋入少许料酒进一步去腥增香，撒入适量盐调味，动作要连贯迅速。
7. 保持大火继续翻炒十五秒，撒少许白胡椒粉提鲜，待虾仁完全熟透且香气扑鼻时，迅速出锅装盘避免过火。

三、豆豉辣椒蒸排骨

食材

排骨 300g，斩小块 豆豉 1 勺（提前泡软切碎） 蒜末、姜末适量 干辣椒 2 个（不吃辣可以省略） 生抽 1 勺、蚝油半勺、少许白糖 淀粉 1 勺

做法

1、排骨洗净沥干，加入生抽、蚝油、白糖、淀粉抓匀，腌制 15 分钟。

2、豆豉搭配姜蒜、干辣椒碎，淋一勺热油激发出香气。

3、料头倒进排骨拌匀，平铺在盘中。 蒸锅水烧开，放入排骨大火蒸 20-25 分钟，蒸至肉质酥烂就可以。

四、韭黄炒肉丝

所需食材：韭黄400克、猪里脊肉200克、生姜一小块、生抽两勺、料酒一勺、白胡椒粉少许、玉米淀粉一勺、食盐适量、白糖少许、食用油适量、香油几滴。

步骤：

1.猪里脊肉先片成薄片，再顺着纹理切成均匀的细丝，放入碗中加少许盐、生抽、料酒、白胡椒粉抓匀至肉丝发粘。

2.往肉丝中加入玉米淀粉继续抓匀，最后淋入一小勺食用油封住水分，腌制十五分钟让肉丝充分入味上浆。

3.韭黄摘去根部和尾部发黄的部分，用流水冲洗干净后沥干水分，切成约四厘米长的小段，茎和叶分开放。

4.生姜切成细丝备用，取一个小碗提前兑好料汁：生抽一勺、料酒一勺、白糖少许、食盐适量、清水两勺搅匀。

5.热锅凉油，油温烧至四成热时下入腌制好的肉丝，用筷子快速划散滑炒，待肉丝变色断生后立即盛出备用。

6.锅中留底油，下入姜丝爆香，先放入韭黄茎部大火翻炒十秒，再下入韭黄叶子部分快速翻炒几下。

7.倒入滑炒好的肉丝和提前兑好的料汁，大火快速翻炒均匀，待料汁收浓裹满食材后，淋入几滴香油即可出锅。

五、反沙芋头

所需食材：荔浦芋头500克，白糖150克，清水50毫升，食用油适量，熟白芝麻少许。

步骤：

1. 荔浦芋头去皮，洗净后切成粗细均匀的长条，大约小拇指粗细即可。
2. 切好的芋头条放入清水中冲洗一下，洗去表面淀粉，然后捞出用厨房纸吸干水分。
3. 锅中倒入足量食用油，烧至六成热，下入芋头条，中火炸至表面微黄、外皮酥脆，用筷子能轻松扎透。
4. 炸好的芋头条捞出，沥干油分，放在盘中备用。
5. 另起一锅，加入白糖和清水，开小火慢熬，期间用铲子不停搅拌，防止糊底。
6. 熬至糖浆由大泡变成密集的小泡，颜色微黄，用铲子舀起能呈线状流下时，立即关火。
7. 迅速将炸好的芋头条倒入糖浆锅中，用铲子快速翻炒，让每一根芋头条都裹上糖浆，随着温度降低，糖浆会反沙成白色霜状，撒上熟白芝麻拌匀即可。

六、白灼基围虾

所需食材：鲜活基围虾500克、姜片四片、葱段两根、料酒一勺、生抽三勺、香醋一勺、小米辣两个、蒜末一勺、香油少许。

步骤：

1. 基围虾剪去长须，用牙签从虾背第二节挑出虾线，冲洗干净。
2. 锅中加足量清水，放入姜片、葱段和料酒，大火烧至沸腾。
3. 将处理好的虾一次性倒入沸水中，保持大火。
4. 煮至虾身弯曲变红，约1分半至2分钟，立即捞出。
5. 捞出后迅速放入冰水中浸泡片刻，让虾肉更加弹嫩。
6. 调蘸汁：生抽、香醋、小米辣圈、蒜末和香油混合均匀。
7. 将冰镇好的虾沥干水分，整齐摆盘，配蘸汁上桌。

七、清蒸鲈鱼

所需食材： 新鲜鲈鱼1条（约600克）、生姜1块、大葱2根、红椒半个、蒸鱼豉油3汤匙、料酒1汤匙、食盐少许、食用油2汤匙。

步骤：

1. 将鲈鱼去鳞、去鳃、去内脏，彻底清洗干净，尤其要刮净鱼腹内的黑膜，那是腥味的主要来源。
2. 在鱼身两面各划上三到四道斜刀口，方便入味和成熟。用少许食盐和1汤匙料酒均匀涂抹鱼身内外，腌制10分钟。
3. 生姜一半切片，一半切成细丝；大葱取葱白部分切段，葱绿部分切成细丝；红椒去籽切成细丝，一起放入清水中浸泡备用。
4. 在蒸盘底部铺上姜片和葱段，将腌好的鲈鱼放在上面，鱼身刀口处也塞入几片姜，鱼腹内放入葱段。
5. 蒸锅中加入足量清水，大火烧开，水完全沸腾后放入鱼盘，盖上锅盖，保持大火蒸8分钟。关火后不要立即开盖，利用余温虚蒸2分钟。
6. 取出蒸好的鱼盘，倒掉盘中蒸出的腥水，用筷子夹去鱼身上的姜片和葱段，重新铺上泡好的葱丝、姜丝和红椒丝。
7. 锅中烧热2汤匙食用油，待油微微冒烟时，均匀地淋在鱼身的葱姜丝上激出香味，最后沿盘边淋入蒸鱼豉油即可上桌。

八、蒜香蒸茼蒿

食材：新鲜茼蒿 400 克、面粉 2 勺、大蒜 6 瓣、生抽 2 勺、香油 1 勺、少许盐、小米辣少许（不吃辣省略）

做法

1、茼蒿摘掉老黄叶，冲洗干净，充分沥干表面水分，水分一定要控干，防止蒸完成坨。

2、把茼蒿放盆中，淋一点点食用油抓匀，撒上普通面粉，轻轻翻拌，让每一片菜叶薄薄裹上一层面粉。

3、蒸屉铺上蒸笼布，松散铺上茼蒿，不要堆叠压实；水烧开后上锅，大火蒸 4‑5 分钟，时间千万不能久，蒸久会发黄软烂。

4、蒸菜期间调蘸汁：大蒜捣成蒜泥，泼一勺滚烫热油激香，加入生抽、盐、香油，喜欢辣放小米辣。

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https://gitlab.com/zackevansuuql7/vrvhuym/-/blob/main/20260928_898886.md
https://gitlab.com/tonyevansf8yw3/hputggj/-/blob/main/20260928_270690.md
https://gitlab.com/brianevansjyu3h/ciadwoc/-/blob/main/20260928_798361.md
https://gitlab.com/garybellx4u9u/ftxnwju/-/blob/main/20260928_272872.md
https://gitlab.com/alanyoungnp9bs/ddsknjl/-/blob/main/20260928_102857.md
https://gitlab.com/georgecoledit4p/phmwvre/-/blob/main/20260928_431350.md
https://gitlab.com/kevinreedmjszc/lrxxotx/-/blob/main/20260928_439831.md
https://gitlab.com/tonyevansf8yw3/hputggj/-/blob/main/20260928_973819.md
https://gitlab.com/felixkerrpt4t4/ohfyegx/-/blob/main/20260928_803168.md
https://gitlab.com/zackevansuuql7/vrvhuym/-/blob/main/20260928_135437.md
https://gitlab.com/garybellx4u9u/ftxnwju/-/blob/main/20260928_964610.md
https://gitlab.com/victordavisy28oq/iwmhmvs/-/blob/main/20260928_279216.md
https://gitlab.com/brianevansjyu3h/ciadwoc/-/blob/main/20260928_462491.md
https://gitlab.com/alanyoungnp9bs/ddsknjl/-/blob/main/20260928_367286.md
https://gitlab.com/alanclarknn9yl/dhphhgf/-/blob/main/20260928_651915.md
https://gitlab.com/felixkerrpt4t4/ohfyegx/-/blob/main/20260928_201949.md
https://gitlab.com/georgecoledit4p/phmwvre/-/blob/main/20260928_209354.md
https://gitlab.com/tonyevansf8yw3/hputggj/-/blob/main/20260928_682461.md
https://gitlab.com/zackevansuuql7/vrvhuym/-/blob/main/20260928_628134.md
https://gitlab.com/kevinreedmjszc/lrxxotx/-/blob/main/20260928_142816.md
https://gitlab.com/alanyoungnp9bs/ddsknjl/-/blob/main/20260928_024683.md
https://gitlab.com/garybellx4u9u/ftxnwju/-/blob/main/20260928_979568.md
https://gitlab.com/felixkerrpt4t4/ohfyegx/-/blob/main/20260928_106267.md
https://gitlab.com/brianevansjyu3h/ciadwoc/-/blob/main/20260928_468301.md
https://gitlab.com/alanclarknn9yl/dhphhgf/-/blob/main/20260928_923145.md
https://gitlab.com/zackevansuuql7/vrvhuym/-/blob/main/20260928_446559.md
https://gitlab.com/kevinreedmjszc/lrxxotx/-/blob/main/20260928_684906.md
https://gitlab.com/victordavisy28oq/iwmhmvs/-/blob/main/20260928_323097.md
https://gitlab.com/garybellx4u9u/ftxnwju/-/blob/main/20260928_194357.md
https://gitlab.com/tonyevansf8yw3/hputggj/-/blob/main/20260928_611287.md
https://gitlab.com/alanyoungnp9bs/ddsknjl/-/blob/main/20260928_289992.md
https://gitlab.com/georgecoledit4p/phmwvre/-/blob/main/20260928_700621.md
https://gitlab.com/felixkerrpt4t4/ohfyegx/-/blob/main/20260928_705490.md
https://gitlab.com/zackevansuuql7/vrvhuym/-/blob/main/20260928_542434.md
https://gitlab.com/alanclarknn9yl/dhphhgf/-/blob/main/20260928_350210.md
https://gitlab.com/alanyoungnp9bs/ddsknjl/-/blob/main/20260928_912812.md
https://gitlab.com/tonyevansf8yw3/hputggj/-/blob/main/20260928_191542.md
https://gitlab.com/victordavisy28oq/iwmhmvs/-/blob/main/20260928_580138.md
https://gitlab.com/kevinreedmjszc/lrxxotx/-/blob/main/20260928_105731.md
https://gitlab.com/brianevansjyu3h/ciadwoc/-/blob/main/20260928_382749.md
https://gitlab.com/georgecoledit4p/phmwvre/-/blob/main/20260928_097380.md
https://gitlab.com/felixkerrpt4t4/ohfyegx/-/blob/main/20260928_120831.md
https://gitlab.com/garybellx4u9u/ftxnwju/-/blob/main/20260928_610649.md
https://gitlab.com/alanclarknn9yl/dhphhgf/-/blob/main/20260928_230508.md
https://gitlab.com/alanyoungnp9bs/ddsknjl/-/blob/main/20260928_794355.md
https://gitlab.com/zackevansuuql7/vrvhuym/-/blob/main/20260928_400740.md
https://gitlab.com/kevinreedmjszc/lrxxotx/-/blob/main/20260928_465767.md
https://gitlab.com/brianevansjyu3h/ciadwoc/-/blob/main/20260928_272478.md
https://gitlab.com/victordavisy28oq/iwmhmvs/-/blob/main/20260928_761097.md
https://gitlab.com/garybellx4u9u/ftxnwju/-/blob/main/20260928_808668.md
https://gitlab.com/felixkerrpt4t4/ohfyegx/-/blob/main/20260928_219876.md
https://gitlab.com/tonyevansf8yw3/hputggj/-/blob/main/20260928_507676.md
https://gitlab.com/georgecoledit4p/phmwvre/-/blob/main/20260928_508508.md
https://gitlab.com/alanyoungnp9bs/ddsknjl/-/blob/main/20260928_283524.md
https://gitlab.com/zackevansuuql7/vrvhuym/-/blob/main/20260928_987314.md
https://gitlab.com/alanclarknn9yl/dhphhgf/-/blob/main/20260928_688693.md
https://gitlab.com/kevinreedmjszc/lrxxotx/-/blob/main/20260928_689698.md
https://gitlab.com/brianevansjyu3h/ciadwoc/-/blob/main/20260928_699073.md
https://gitlab.com/victordavisy28oq/iwmhmvs/-/blob/main/20260928_357378.md
https://gitlab.com/garybellx4u9u/ftxnwju/-/blob/main/20260928_242434.md
https://gitlab.com/tonyevansf8yw3/hputggj/-/blob/main/20260928_434279.md
https://gitlab.com/felixkerrpt4t4/ohfyegx/-/blob/main/20260928_132735.md
https://gitlab.com/alanyoungnp9bs/ddsknjl/-/blob/main/20260928_628165.md
https://gitlab.com/georgecoledit4p/phmwvre/-/blob/main/20260928_946313.md
https://gitlab.com/alanclarknn9yl/dhphhgf/-/blob/main/20260928_179457.md
https://gitlab.com/victordavisy28oq/iwmhmvs/-/blob/main/20260928_037997.md
https://gitlab.com/garybellx4u9u/ftxnwju/-/blob/main/20260928_475664.md
https://gitlab.com/zackevansuuql7/vrvhuym/-/blob/main/20260928_657731.md
https://gitlab.com/brianevansjyu3h/ciadwoc/-/blob/main/20260928_667691.md
https://gitlab.com/georgecoledit4p/phmwvre/-/blob/main/20260928_830654.md
https://gitlab.com/felixkerrpt4t4/ohfyegx/-/blob/main/20260928_546491.md
https://gitlab.com/tonyevansf8yw3/hputggj/-/blob/main/20260928_361063.md
https://gitlab.com/alanyoungnp9bs/ddsknjl/-/blob/main/20260928_866696.md
https://gitlab.com/kevinreedmjszc/lrxxotx/-/blob/main/20260928_984383.md
https://gitlab.com/alanclarknn9yl/dhphhgf/-/blob/main/20260928_178675.md
https://gitlab.com/garybellx4u9u/ftxnwju/-/blob/main/20260928_956819.md
https://gitlab.com/victordavisy28oq/iwmhmvs/-/blob/main/20260928_503217.md
https://gitlab.com/brianevansjyu3h/ciadwoc/-/blob/main/20260928_613579.md
https://gitlab.com/georgecoledit4p/phmwvre/-/blob/main/20260928_654037.md
https://gitlab.com/alanyoungnp9bs/ddsknjl/-/blob/main/20260928_352709.md
https://gitlab.com/zackevansuuql7/vrvhuym/-/blob/main/20260928_476913.md
https://gitlab.com/tonyevansf8yw3/hputggj/-/blob/main/20260928_931751.md
https://gitlab.com/felixkerrpt4t4/ohfyegx/-/blob/main/20260928_794186.md
https://gitlab.com/alanclarknn9yl/dhphhgf/-/blob/main/20260928_779513.md
https://gitlab.com/kevinreedmjszc/lrxxotx/-/blob/main/20260928_218432.md
https://gitlab.com/victordavisy28oq/iwmhmvs/-/blob/main/20260928_800949.md
https://gitlab.com/garybellx4u9u/ftxnwju/-/blob/main/20260928_249249.md
https://gitlab.com/alanyoungnp9bs/ddsknjl/-/blob/main/20260928_572105.md
https://gitlab.com/georgecoledit4p/phmwvre/-/blob/main/20260928_027819.md
https://gitlab.com/tonyevansf8yw3/hputggj/-/blob/main/20260928_940653.md
https://gitlab.com/alanclarknn9yl/dhphhgf/-/blob/main/20260928_467313.md
https://gitlab.com/felixkerrpt4t4/ohfyegx/-/blob/main/20260928_916813.md
https://gitlab.com/zackevansuuql7/vrvhuym/-/blob/main/20260928_574323.md
https://gitlab.com/alanyoungnp9bs/ddsknjl/-/blob/main/20260928_984683.md
https://gitlab.com/brianevansjyu3h/ciadwoc/-/blob/main/20260928_240946.md
https://gitlab.com/zackevansuuql7/vrvhuym/-/blob/main/20260928_697256.md
https://gitlab.com/felixkerrpt4t4/ohfyegx/-/blob/main/20260928_137212.md
https://gitlab.com/victordavisy28oq/iwmhmvs/-/blob/main/20260928_248119.md
https://gitlab.com/garybellx4u9u/ftxnwju/-/blob/main/20260928_110380.md
https://gitlab.com/kevinreedmjszc/lrxxotx/-/blob/main/20260928_051320.md
https://gitlab.com/alanclarknn9yl/dhphhgf/-/blob/main/20260928_135664.md
https://gitlab.com/georgecoledit4p/phmwvre/-/blob/main/20260928_913397.md
https://gitlab.com/tonyevansf8yw3/hputggj/-/blob/main/20260928_467204.md
https://gitlab.com/zackevansuuql7/vrvhuym/-/blob/main/20260928_099586.md
https://gitlab.com/brianevansjyu3h/ciadwoc/-/blob/main/20260928_055005.md
https://gitlab.com/garybellx4u9u/ftxnwju/-/blob/main/20260928_380355.md
https://gitlab.com/felixkerrpt4t4/ohfyegx/-/blob/main/20260928_761934.md
https://gitlab.com/alanclarknn9yl/dhphhgf/-/blob/main/20260928_172097.md
https://gitlab.com/alanyoungnp9bs/ddsknjl/-/blob/main/20260928_057678.md
https://gitlab.com/tonyevansf8yw3/hputggj/-/blob/main/20260928_839896.md
https://gitlab.com/kevinreedmjszc/lrxxotx/-/blob/main/20260928_442517.md
https://gitlab.com/georgecoledit4p/phmwvre/-/blob/main/20260928_743773.md
https://gitlab.com/victordavisy28oq/iwmhmvs/-/blob/main/20260928_468309.md
https://gitlab.com/zackevansuuql7/vrvhuym/-/blob/main/20260928_334367.md
https://gitlab.com/brianevansjyu3h/ciadwoc/-/blob/main/20260928_862824.md
https://gitlab.com/garybellx4u9u/ftxnwju/-/blob/main/20260928_351334.md
https://gitlab.com/felixkerrpt4t4/ohfyegx/-/blob/main/20260928_538027.md
https://gitlab.com/victordavisy28oq/iwmhmvs/-/blob/main/20260928_157603.md
https://gitlab.com/alanyoungnp9bs/ddsknjl/-/blob/main/20260928_985431.md
https://gitlab.com/kevinreedmjszc/lrxxotx/-/blob/main/20260928_572403.md
https://gitlab.com/brianevansjyu3h/ciadwoc/-/blob/main/20260928_688394.md
https://gitlab.com/alanclarknn9yl/dhphhgf/-/blob/main/20260928_058101.md
https://gitlab.com/tonyevansf8yw3/hputggj/-/blob/main/20260928_409650.md
https://gitlab.com/zackevansuuql7/vrvhuym/-/blob/main/20260928_101535.md
https://gitlab.com/garybellx4u9u/ftxnwju/-/blob/main/20260928_841478.md
https://gitlab.com/georgecoledit4p/phmwvre/-/blob/main/20260928_675131.md
https://gitlab.com/victordavisy28oq/iwmhmvs/-/blob/main/20260928_231050.md
https://gitlab.com/alanyoungnp9bs/ddsknjl/-/blob/main/20260928_276245.md
https://gitlab.com/kevinreedmjszc/lrxxotx/-/blob/main/20260928_007286.md
https://gitlab.com/felixkerrpt4t4/ohfyegx/-/blob/main/20260928_809510.md
https://gitlab.com/alanclarknn9yl/dhphhgf/-/blob/main/20260928_097168.md
https://gitlab.com/zackevansuuql7/vrvhuym/-/blob/main/20260928_667383.md
https://gitlab.com/tonyevansf8yw3/hputggj/-/blob/main/20260928_090548.md
https://gitlab.com/alanclarknn9yl/dhphhgf/-/blob/main/20260928_004664.md
https://gitlab.com/felixkerrpt4t4/ohfyegx/-/blob/main/20260928_701398.md
https://gitlab.com/alanyoungnp9bs/ddsknjl/-/blob/main/20260928_767986.md
https://gitlab.com/kevinreedmjszc/lrxxotx/-/blob/main/20260928_798491.md
https://gitlab.com/brianevansjyu3h/ciadwoc/-/blob/main/20260928_020986.md
https://gitlab.com/georgecoledit4p/phmwvre/-/blob/main/20260928_024957.md
https://gitlab.com/victordavisy28oq/iwmhmvs/-/blob/main/20260928_709958.md
https://gitlab.com/zackevansuuql7/vrvhuym/-/blob/main/20260928_684686.md
https://gitlab.com/garybellx4u9u/ftxnwju/-/blob/main/20260928_580803.md
https://gitlab.com/alanyoungnp9bs/ddsknjl/-/blob/main/20260928_057335.md
https://gitlab.com/felixkerrpt4t4/ohfyegx/-/blob/main/20260928_321056.md
https://gitlab.com/tonyevansf8yw3/hputggj/-/blob/main/20260928_671015.md
https://gitlab.com/victordavisy28oq/iwmhmvs/-/blob/main/20260928_321394.md
https://gitlab.com/brianevansjyu3h/ciadwoc/-/blob/main/20260928_793921.md
https://gitlab.com/kevinreedmjszc/lrxxotx/-/blob/main/20260928_027908.md
https://gitlab.com/alanclarknn9yl/dhphhgf/-/blob/main/20260928_475432.md
https://gitlab.com/garybellx4u9u/ftxnwju/-/blob/main/20260928_091325.md
https://gitlab.com/georgecoledit4p/phmwvre/-/blob/main/20260928_161627.md
https://gitlab.com/zackevansuuql7/vrvhuym/-/blob/main/20260928_631064.md
https://gitlab.com/felixkerrpt4t4/ohfyegx/-/blob/main/20260928_838853.md
https://gitlab.com/tonyevansf8yw3/hputggj/-/blob/main/20260928_571034.md
https://gitlab.com/victordavisy28oq/iwmhmvs/-/blob/main/20260928_923505.md
https://gitlab.com/alanyoungnp9bs/ddsknjl/-/blob/main/20260928_846512.md
https://gitlab.com/brianevansjyu3h/ciadwoc/-/blob/main/20260928_578645.md
https://gitlab.com/kevinreedmjszc/lrxxotx/-/blob/main/20260928_617357.md
https://gitlab.com/alanclarknn9yl/dhphhgf/-/blob/main/20260928_087278.md
https://gitlab.com/georgecoledit4p/phmwvre/-/blob/main/20260928_864616.md
https://gitlab.com/garybellx4u9u/ftxnwju/-/blob/main/20260928_056272.md
https://gitlab.com/felixkerrpt4t4/ohfyegx/-/blob/main/20260928_475853.md
https://gitlab.com/zackevansuuql7/vrvhuym/-/blob/main/20260928_075161.md
https://gitlab.com/tonyevansf8yw3/hputggj/-/blob/main/20260928_498197.md
https://gitlab.com/kevinreedmjszc/lrxxotx/-/blob/main/20260928_054697.md
https://gitlab.com/alanyoungnp9bs/ddsknjl/-/blob/main/20260928_179728.md
https://gitlab.com/victordavisy28oq/iwmhmvs/-/blob/main/20260928_350982.md
https://gitlab.com/brianevansjyu3h/ciadwoc/-/blob/main/20260928_089171.md
https://gitlab.com/alanclarknn9yl/dhphhgf/-/blob/main/20260928_287520.md
https://gitlab.com/georgecoledit4p/phmwvre/-/blob/main/20260928_270959.md
https://gitlab.com/zackevansuuql7/vrvhuym/-/blob/main/20260928_657259.md
https://gitlab.com/garybellx4u9u/ftxnwju/-/blob/main/20260928_020913.md
https://gitlab.com/felixkerrpt4t4/ohfyegx/-/blob/main/20260928_357259.md
https://gitlab.com/kevinreedmjszc/lrxxotx/-/blob/main/20260928_447064.md
https://gitlab.com/tonyevansf8yw3/hputggj/-/blob/main/20260928_762434.md
https://gitlab.com/victordavisy28oq/iwmhmvs/-/blob/main/20260928_686879.md
https://gitlab.com/alanclarknn9yl/dhphhgf/-/blob/main/20260928_029194.md
https://gitlab.com/alanyoungnp9bs/ddsknjl/-/blob/main/20260928_461023.md
https://gitlab.com/zackevansuuql7/vrvhuym/-/blob/main/20260928_916467.md
https://gitlab.com/georgecoledit4p/phmwvre/-/blob/main/20260928_694432.md
https://gitlab.com/brianevansjyu3h/ciadwoc/-/blob/main/20260928_351491.md
https://gitlab.com/felixkerrpt4t4/ohfyegx/-/blob/main/20260928_523853.md
https://gitlab.com/tonyevansf8yw3/hputggj/-/blob/main/20260928_684983.md
https://gitlab.com/kevinreedmjszc/lrxxotx/-/blob/main/20260928_508660.md
https://gitlab.com/victordavisy28oq/iwmhmvs/-/blob/main/20260928_155818.md
https://gitlab.com/garybellx4u9u/ftxnwju/-/blob/main/20260928_758246.md
https://gitlab.com/alanyoungnp9bs/ddsknjl/-/blob/main/20260928_196952.md
https://gitlab.com/zackevansuuql7/vrvhuym/-/blob/main/20260928_556849.md
https://gitlab.com/tonyevansf8yw3/hputggj/-/blob/main/20260928_750250.md
https://gitlab.com/alanclarknn9yl/dhphhgf/-/blob/main/20260928_356579.md
https://gitlab.com/georgecoledit4p/phmwvre/-/blob/main/20260928_575386.md
https://gitlab.com/kevinreedmjszc/lrxxotx/-/blob/main/20260928_689845.md
https://gitlab.com/felixkerrpt4t4/ohfyegx/-/blob/main/20260928_356283.md
https://gitlab.com/brianevansjyu3h/ciadwoc/-/blob/main/20260928_327068.md
https://gitlab.com/victordavisy28oq/iwmhmvs/-/blob/main/20260928_165435.md
https://gitlab.com/garybellx4u9u/ftxnwju/-/blob/main/20260928_584616.md
https://gitlab.com/zackevansuuql7/vrvhuym/-/blob/main/20260928_501343.md

5、茼蒿出锅立刻倒出打散，淋上调好蒜汁拌匀直接上桌。

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http://dzstkt123.com/logo.php?/ArTicle/details/85632054.sHTmL
https://www.lantuwh.com/logo.php?/ArTicle/details/69636667.sHTmL
http://m.dzfqkt.com/logo.php?/ArTicle/details/8725532.sHTmL

这几道菜全是应季的平价食材，没有奇奇怪怪的配料，下班半小时就能凑齐一桌子。中秋过完别总想着吃剩菜，跟着季节换两口合宜的家常菜，脾胃养好了，秋凉再重也浑身舒坦，天天出门遛弯、带孙子都精神抖擞！