白露后少吃重口油腻，吃8种家常碱性菜，健脾胃润秋燥，全家爱吃

白露一过，风里都裹着桂花香和秋凉的潮气，老辈人常说“白露身不露，寒露脚不露”，饮食上更要讲究“减腻增润”——夏天贪凉攒下的脾胃虚，加上秋燥找上门，再顿顿重油重盐啃卤味、吃火锅，轻则口舌生疮、大便干结，重则脾胃反酸没胃口，连换季感冒都爱找上门。

一、香烧嫩豆腐

食材：嫩豆腐、青椒、辣椒面（根据喜好，可放可不放）、姜蒜末。

做法:

1、锅烧热倒油，油热后锅底撒点盐，防粘又入味，放入豆腐，只煎一面，煎到金黄。

2、下入姜蒜末和辣椒面，加入生抽、蚝油，再倒入一小碗清水，盖上盖子焖煮3分钟。

3 、开盖放入青椒圈，撒点胡椒粉和味精（根据喜好）提鲜。

4 、淋入少许水淀粉，转大火收浓汤汁，让每一块豆腐都裹上酱汁即可。

二、凉拌鸡蛋干

配粥、配米饭、配面条都绝了，百吃不厌！

准备食材

鸡蛋干2块、小米辣、蒜末、葱花、香菜、白芝麻

调味：生抽、陈醋、蚝油、盐、白糖、鸡精、辣椒油、香油

详细制作步骤

1. 鸡蛋干清洗：鸡蛋干用清水冲洗干净表面灰尘和油脂，沥干水分备用。
2. 均匀切片：把鸡蛋干切成厚薄均匀的薄片，不要太厚，厚了不入味，太薄容易碎。
3. 开水烫洗去腥味：切好的鸡蛋干放入碗中，倒入开水烫1分钟，去除真空包装的腥味，口感更干净。
4. 沥干备用：烫好的鸡蛋干捞出，彻底沥干水分，水分沥干料汁才能牢牢挂住。
5. 调配凉拌底料：空碗放入蒜末、小米辣、葱花、白芝麻，淋上滚烫热油，激发出所有香味。
6. 精准调味：加入一勺生抽、半勺陈醋、少许蚝油、少许盐、半勺白糖、少许鸡精，搅拌均匀。
7. 增香提味：根据自己口味加入适量辣椒油、几滴香油，料汁鲜香翻倍。
8. 倒入食材：把沥干的鸡蛋干放入调好的料汁中。
9. 充分抓拌：下手轻轻翻拌，让每一片鸡蛋干都均匀裹满料汁。
10. 静置入味：拌匀后静置3分钟，让鸡蛋干充分吸收调料味道，更入味好吃。
11. 点缀出锅：最后撒上香菜段，简单翻拌，凉拌鸡蛋干就做好了！

三、黄豆焖猪蹄

食材

猪蹄1只、干黄豆80克、生姜6片、大葱段、八角1颗、桂皮一小块、生抽3勺、老抽1勺、冰糖6颗、料酒2勺、食盐适量

详细做法

1.黄豆提前冷水浸泡4小时以上，泡到饱满发胀。

2.猪蹄剁成小块，冷水下锅，放入姜片、一勺料酒，大火煮开撇干净浮沫，继续煮5分钟捞出，温水冲洗干净表面杂质。

3.锅中放少许底油，下入冰糖小火炒出浅褐色糖色，倒入猪蹄快速翻炒均匀，表皮微微上色。

4.放入葱姜、八角桂皮炒出香料香气，淋入料酒、生抽、老抽翻炒。

5.加入没过猪蹄的滚烫开水，放入泡好的黄豆，大火烧开。

6.全部转入砂锅，小火慢焖90分钟，最后开大火收一下汤汁，放适量盐调味即可出锅。

四、山药青菜汤

准备食材： 山药、小白菜。

制作步骤：

1. 戴上手套将山药去皮切片，小白菜洗净切小段。
2. 锅中放油，将山药翻炒一会。
3. 加适量纯净水炖煮5分钟。
4. 加入小白菜炖煮1分钟。
5. 放盐调味，也可放点鸡精。

五、荷兰豆炒腊肠

食材：荷兰豆 / 腊肠 / 蒜片 / 生抽 / 盐 / 食用油

步骤：

1️⃣ 荷兰豆撕去两侧老筋，洗净沥干；腊肠切薄片。

2️⃣ 锅中少许油，下腊肠片小火煸至出油微卷，盛出备用。

3️⃣ 锅中留底油，爆香蒜片，下荷兰豆大火翻炒至变色断生。

4️⃣ 倒回腊肠，加少许生抽和盐调味，翻炒均匀即可出锅。

六、豆干炒肉

准备食材:豆干，瘦肉，蒜苗，青线椒，小米辣，姜片，蒜片。

做法步骤:

1、瘦肉清洗干净切成薄片，加入料酒、生抽、食盐、胡椒粉、淀粉和食用油，抓拌均匀腌制十分钟。

2、豆干切成薄片，焯水煮两分钟，再捞起来沥干水分。青线椒和小米辣去蒂，洗净后斜切成片。蒜苗清洗干净切成小段。

3、起锅烧油，油热后放入姜片和蒜片炒香，再放入瘦肉翻炒几下，炒至变色后放入豆干翻炒均匀。

4、加入生抽、蚝油、食盐、青线椒、小米辣和蒜苗，翻炒均匀入味，炒至断生即可出锅装盘开吃。

七、蒜蓉秋葵蒸粉丝

所需食材：新鲜秋葵十根、龙口粉丝一小捆、大蒜一头、小米辣两个、生抽两勺、蚝油一勺、白糖半勺、食用油适量、葱花少许。

步骤：

1. 粉丝用温水泡软，捞出后剪短一些，铺在盘子底部备用。
2. 秋葵用盐搓洗表面绒毛，洗净后切去蒂部，注意不要切得太深以免露出籽。
3. 锅中烧水，水开后加入少许盐和油，放入秋葵焯烫两分钟，捞出过凉水保持翠绿。
4. 将焯好的秋葵整齐地码放在粉丝上，可以根据喜好切成两半或整根摆放。
5. 大蒜剁成蒜蓉，小米辣切圈。热锅倒油，油热后倒入一半蒜蓉小火炸至金黄，再与另一半生蒜蓉混合，加入生抽、蚝油、白糖调成蒜蓉酱。
6. 将调好的蒜蓉酱均匀地铺在秋葵表面，放入蒸锅，水开后大火蒸五分钟即可。
7. 取出后撒上葱花和小米辣圈，最后淋上一勺热油激发出香味，即可上桌。

八、百合莲子蒸南瓜

所需食材：老南瓜400克、干百合20克、干莲子30克、枸杞10克、冰糖15克、蜂蜜少许、清水适量。

步骤：

1. 干百合和干莲子提前用清水浸泡2小时以上，莲子泡软后去掉中间的莲心，避免发苦影响口感。
2. 老南瓜去皮去瓤，切成约1厘米厚的片状，整齐码放在深盘中备用。
3. 将泡好的百合和莲子沥干水分，均匀铺在南瓜片上，撒上冰糖碎。
4. 蒸锅加水烧开，放入南瓜盘，大火蒸15分钟，转中火再蒸10分钟至南瓜软烂。
5. 打开锅盖，撒上洗净的枸杞，继续蒸2分钟，让枸杞的香甜味释放出来。
6. 取出蒸盘，将盘中蒸出的汤汁倒入小碗，加入少许蜂蜜调匀成芡汁。

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1. 将调好的蜂蜜芡汁均匀淋在南瓜上即可上桌，温热食用口感最佳。

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白露之后不用急着贴秋膘，顿顿重油反而是给脾胃添负担，这几样家常菜做起来不费时间，几块钱成本，中和暑气攒下的酸性浊质，把脾胃养得服帖，秋燥再也不会找上门，全家吃得香身体顺，比吃什么补药都强。