这8道高锌菜，孩子常吃脑子灵、记得牢，成绩自然往上走

刚入秋的清晨厨房还沾着点窗沿的桂花香，我正蹲在冰箱前理菜，上三年级的儿子背着书包冲进来，把刚发的默写卷往桌上一摊：“妈，我昨天背的古诗今天又错了三个字，同桌说她妈天天给她做补锌的菜，记忆力特别好。”我笑着揉了揉他的头，转身拉开菜篮——刚好攒了一兜适合给孩子补锌的鲜货，今天就把这8道高锌菜的妙处，揉进一日三餐的烟火气里。

一、茭白炒牛肉

食材：牛肉250g、茭白2根、生姜、蒜、生抽、淀粉、少许蚝油

做法：

1、牛肉切薄片，加生抽、淀粉、一小勺食用油抓匀，腌15分钟锁住水分。

2、茭白剥壳，切掉老根，切成薄片。锅里烧水，茭白焯水30秒捞出，可以去掉涩味。热锅烧油，下入牛肉快速滑炒至变色，盛出来备用。

3、同一口锅放姜蒜爆香，倒入茭白翻炒片刻，再倒回牛肉。放少许蚝油、盐调味，大火翻匀就出锅。

二、过桥豆腐

所需食材

嫩豆腐1块、鸡蛋2个、肉末、葱花、小米辣

生抽、蚝油、盐、少许食用油

详细制作步骤

1. 嫩豆腐切成厚度均匀的方块，整齐平铺在深盘底部。
2. 鸡蛋打入碗中，加入1.5倍的温水，少许盐充分搅拌打散。
3. 用滤网过滤掉蛋液中的气泡和蛋筋，蒸出来细腻无蜂窝。
4. 把过滤好的蛋液缓缓淋在豆腐周围，不要直接冲散豆腐。
5. 猪肉剁成肉末，加少许生抽、盐、食用油抓匀腌制5分钟。
6. 把腌好的肉末均匀铺在豆腐表面，平铺分散更易熟透。
7. 蒸锅大火上汽，放入盘子，盖上锅盖中火蒸10分钟。
8. 蒸至蛋液完全凝固、豆腐入味、肉末熟透即可关火。
9. 出锅后撒上葱花、小米辣点缀配色。
10. 淋上一勺生抽、少许蚝油提鲜。
11. 最后浇一勺滚烫热油，激发出所有香味即可。

三、凉拌黑木耳

所需食材：干黑木耳30克，洋葱半个，香菜2根，小米椒2个，大蒜4瓣，生抽2勺，香醋2勺，香油1勺，食盐2克，白糖半勺，白芝麻少许。

步骤：

1. 干黑木耳提前用温水泡发2小时，泡至完全舒展变软，摘去根部硬蒂，撕成小朵。
2. 锅中烧开水，放入木耳焯烫3分钟，捞出后立即过凉水，沥干水分备用。
3. 洋葱剥皮切成细丝，香菜洗净切段，小米椒切圈，大蒜切末。
4. 取一个小碗，放入蒜末、小米椒圈，加入生抽、香醋、香油、食盐和白糖，搅拌均匀成调味汁。
5. 将木耳、洋葱丝和香菜段放入大碗中，倒入调好的味汁。
6. 用筷子充分翻拌均匀，让每一朵木耳都裹上调料，静置5分钟入味。
7. 装盘后撒上白芝麻点缀即可。冷藏10分钟再吃，口感更清爽。

四、荠菜拌香干

食材：荠菜、香干、蒜末、熟白芝麻、生抽、香油

做法

1. 荠菜洗净，开水焯1分钟，捞出过凉水，挤干水分切碎。
2. 香干焯水切小丁，和荠菜碎混合，加蒜末、白芝麻，淋生抽、香油抓拌均匀。

五、炝拌西葫芦

食材：西葫芦、干辣椒、花椒、芝麻、生抽、醋、蚝油、鸡精、白糖

做法

1. 西葫芦擦丝，加盐腌制10分钟。
2. 碗里放干辣椒、花椒、芝麻，浇滚烫热油，再加生抽、醋、蚝油、鸡精、白糖搅匀。
3. 料汁淋入腌好挤干水的西葫芦丝拌匀。

五、红枣莲子小米粥

所需食材：小米八十克，干莲子二十克，红枣六颗，百合干十克，枸杞一小撮，冰糖按需。

步骤：

1. 莲子、百合干提前用温水浸泡一小时，莲子去芯可减少苦味。
2. 小米淘洗两遍，不要用力搓揉，避免营养流失。
3. 红枣洗净去核，切成小块；枸杞用清水略泡备用。
4. 锅中加足量清水约一千毫升，放入莲子、百合和红枣，大火烧开。
5. 水沸后倒入小米，转小火慢熬三十分钟，期间偶尔搅动防粘底。
6. 熬至小米开花、粥体浓稠时，加入枸杞和冰糖。
7. 再煮五分钟关火，盖盖焖十分钟，盛出温热食用。

六、土豆炒火腿

食材：土豆、火腿、香菜、蒜末、盐、生抽

做法

1. 土豆去皮切小块，火腿切丁；土豆冲洗掉淀粉沥干。
2. 锅中倒油，中小火煎土豆块，不停翻动，煎到外皮金黄、内里软糯盛出。
3. 利用锅底余油，大火快炒火腿丁至表面微焦。
4. 土豆倒回锅中混合，放蒜末、盐、少许生抽翻炒入味。
5. 撒香菜段，翻几下出锅。

七、白菜炒豆腐

准备食材: 豆腐、白菜、蒜末。

做法步骤:

1、豆腐切成小块，然后热锅烧油，油热以后，放入豆腐油煎，煎至两面金黄后，盛出备用。

2、清洗干净白菜切好，然后热锅烧油，油热以后，放入蒜末爆香，接着倒入白菜大火翻炒均匀。

3、然后往里加入适量的食盐调味，再倒入豆腐一起翻炒，接着淋入少许清水一起焖煮两分钟。

4、焖煮至豆腐入味以后，即可出锅开吃。

八、番茄豆腐炖白菜

所需食材：嫩豆腐1块，番茄2个，大白菜300克，小葱2根，生姜2片，番茄酱1勺，食盐适量，白糖少许，白胡椒粉少许，香油几滴，食用油适量。

步骤：

1. 嫩豆腐切成两厘米见方的小块，放入淡盐水中浸泡五分钟，去除豆腥味并让豆腐更紧实。
2. 番茄洗净去蒂，顶部划十字刀，用开水烫一分钟后剥去外皮，切成小丁备用。
3. 大白菜摘去老叶，洗净后菜帮和菜叶分开，菜帮斜刀切片，菜叶撕成大片，分开放置。
4. 小葱切成葱花，生姜切末；取一小碗，将番茄酱、少许白糖和两勺清水调匀成酱汁。
5. 炒锅烧热倒油，下入姜末煸香，倒入番茄丁，中火不断翻炒，炒至番茄软烂出浓汁。
6. 倒入调好的番茄酱汁，翻炒均匀后加入适量开水，大火烧开，放入白菜帮煮两分钟。

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https://gitlab.com/georgecoledit4p/phmwvre/-/blob/main/20261002_719094.md

1. 轻轻推入豆腐块和白菜叶，转中小火炖三分钟，加食盐和白胡椒粉调味，淋香油，撒葱花出锅。

http://www.gzjinliankj.com/logo.php?/ArTicle/details/032325.sHTmL
http://www.gzjinliankj.com/logo.php?/ArTicle/details/0122629.sHTmL
http://www.gzjinliankj.com/logo.php?/ArTicle/details/43197799.sHTmL
http://5201314nx.com/logo.php?/ArTicle/details/920281.sHTmL
http://5201314nx.com/logo.php?/ArTicle/details/6640700.sHTmL
http://5201314nx.com/logo.php?/ArTicle/details/80705979.sHTmL
http://www.5201314nx.com/logo.php?/ArTicle/details/003213.sHTmL
http://www.5201314nx.com/logo.php?/ArTicle/details/4741845.sHTmL
http://www.5201314nx.com/logo.php?/ArTicle/details/04245570.sHTmL
http://gzryfm.com/logo.php?/ArTicle/details/708275.sHTmL
http://gzryfm.com/logo.php?/ArTicle/details/0341531.sHTmL
http://gzryfm.com/logo.php?/ArTicle/details/16510909.sHTmL
http://www.gzryfm.com/logo.php?/ArTicle/details/727816.sHTmL
http://www.gzryfm.com/logo.php?/ArTicle/details/4764650.sHTmL
http://www.gzryfm.com/logo.php?/ArTicle/details/08143386.sHTmL
http://zhongjijz.com/logo.php?/ArTicle/details/399600.sHTmL
http://zhongjijz.com/logo.php?/ArTicle/details/1310372.sHTmL
http://zhongjijz.com/logo.php?/ArTicle/details/41690440.sHTmL
http://www.zhongjijz.com/logo.php?/ArTicle/details/871772.sHTmL
http://www.zhongjijz.com/logo.php?/ArTicle/details/0296994.sHTmL
http://www.zhongjijz.com/logo.php?/ArTicle/details/35577092.sHTmL
http://sy16898.com/logo.php?/ArTicle/details/235154.sHTmL
http://sy16898.com/logo.php?/ArTicle/details/1123578.sHTmL
http://sy16898.com/logo.php?/ArTicle/details/09179901.sHTmL
http://www.sy16898.com/logo.php?/ArTicle/details/202208.sHTmL
http://www.sy16898.com/logo.php?/ArTicle/details/0911098.sHTmL
http://www.sy16898.com/logo.php?/ArTicle/details/21663059.sHTmL
http://hqzc168.com/logo.php?/ArTicle/details/875714.sHTmL
http://hqzc168.com/logo.php?/ArTicle/details/4356549.sHTmL
http://hqzc168.com/logo.php?/ArTicle/details/98091078.sHTmL
http://www.hqzc168.com/logo.php?/ArTicle/details/408958.sHTmL
http://www.hqzc168.com/logo.php?/ArTicle/details/5098785.sHTmL
http://www.hqzc168.com/logo.php?/ArTicle/details/74500474.sHTmL
http://changtuzc.com/logo.php?/ArTicle/details/657909.sHTmL
http://changtuzc.com/logo.php?/ArTicle/details/1826769.sHTmL
http://changtuzc.com/logo.php?/ArTicle/details/86211779.sHTmL
http://www.changtuzc.com/logo.php?/ArTicle/details/738887.sHTmL
http://www.changtuzc.com/logo.php?/ArTicle/details/2162446.sHTmL
http://www.changtuzc.com/logo.php?/ArTicle/details/28191009.sHTmL
http://m.changtuzc.com/logo.php?/ArTicle/details/091210.sHTmL
http://m.changtuzc.com/logo.php?/ArTicle/details/5645046.sHTmL
http://m.changtuzc.com/logo.php?/ArTicle/details/70700812.sHTmL
http://gzqien.com/logo.php?/ArTicle/details/961595.sHTmL
http://gzqien.com/logo.php?/ArTicle/details/5682827.sHTmL
http://gzqien.com/logo.php?/ArTicle/details/65712125.sHTmL
http://www.gzqien.com/logo.php?/ArTicle/details/682893.sHTmL
http://www.gzqien.com/logo.php?/ArTicle/details/5788167.sHTmL
http://www.gzqien.com/logo.php?/ArTicle/details/20124728.sHTmL
http://gzshouyue.com/logo.php?/ArTicle/details/983135.sHTmL
http://gzshouyue.com/logo.php?/ArTicle/details/1534901.sHTmL
http://gzshouyue.com/logo.php?/ArTicle/details/96678962.sHTmL
http://gzaccord.cn/logo.php?/ArTicle/details/33461604.sHTmL
http://www.gzshouyue.com/logo.php?/ArTicle/details/0801393.sHTmL
http://www.gzshouyue.com/logo.php?/ArTicle/details/26973180.sHTmL
http://huaxi56.com/logo.php?/ArTicle/details/249458.sHTmL
http://huaxi56.com/logo.php?/ArTicle/details/8072308.sHTmL
http://huaxi56.com/logo.php?/ArTicle/details/77889984.sHTmL
http://www.huaxi56.com/logo.php?/ArTicle/details/757064.sHTmL
http://www.huaxi56.com/logo.php?/ArTicle/details/4193088.sHTmL
http://www.huaxi56.com/logo.php?/ArTicle/details/50319554.sHTmL
http://yingzhong888.com/logo.php?/ArTicle/details/483914.sHTmL
http://yingzhong888.com/logo.php?/ArTicle/details/2598332.sHTmL
http://yingzhong888.com/logo.php?/ArTicle/details/30209660.sHTmL
http://www.yingzhong888.com/logo.php?/ArTicle/details/997304.sHTmL
http://www.yingzhong888.com/logo.php?/ArTicle/details/6628685.sHTmL
http://www.yingzhong888.com/logo.php?/ArTicle/details/70731485.sHTmL
http://gzzcw.com/logo.php?/ArTicle/details/693894.sHTmL
http://gzzcw.com/logo.php?/ArTicle/details/3273494.sHTmL
http://gzzcw.com/logo.php?/ArTicle/details/54194496.sHTmL
http://www.gzzcw.com/logo.php?/ArTicle/details/095950.sHTmL
http://www.gzzcw.com/logo.php?/ArTicle/details/3671687.sHTmL
http://www.gzzcw.com/logo.php?/ArTicle/details/10711206.sHTmL
http://www.boxingjiluyi.com/logo.asp?/ArTicle/details/689442.sHTmL
http://www.boxingjiluyi.com/logo.asp?/ArTicle/details/5706204.sHTmL
http://www.boxingjiluyi.com/logo.asp?/ArTicle/details/92021929.sHTmL
http://www.brandon.net.cn/logo.asp?/ArTicle/details/583011.sHTmL
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这周我换着花样把这几道菜端上餐桌，周五儿子回来举着满分的数学口算卷蹦得老高：“妈我今天做完卷子还检查出三道错题！老师夸我最近记忆力好多了！”其实哪里有什么提分的魔法，就是把普通的鲜货做好吃，把锌补进日常的一日三餐里，孩子脑子灵了记性顺了，成绩自然一步步稳稳往上走。