秋天养生必吃高钾菜，这8道家常做法建议收藏，清热去火护心血管

入秋之后，秋燥带着早晚的凉意悄悄找上门，不少人总觉得浑身发沉、口干舌燥，连血压都时不时闹点小波动。老辈人常说“秋补不吃补药，吃对家常菜就是宝”，其实秋天养生最该补的就是钾元素——钾不仅能帮身体排出多余钠水消水肿，还能清热润燥降秋燥火气，更能给心血管“上保险”，帮血管维持正常的舒张收缩节奏，稳血压护心肌，比吃好多补剂都实在。特意整理了8道家家户户都能做的高钾家常菜，食材常见做法简单，秋天常做给家人吃，舒服一整季。

一、口蘑黄瓜炒牛肉

食材：牛肉200克、口蘑6–8个、黄瓜1根、蒜末、海盐、胡椒粉、生抽、蚝油。

做法：

1. 牛肉切薄片，加海盐、少许胡椒粉、1勺生抽抓匀，腌8分钟。口蘑切片，黄瓜拍碎切块。

2. 热锅少油，下入牛肉滑炒到变色，立刻盛出来。

3. 同一口锅放蒜末爆香，下口蘑、黄瓜，放一点点盐炒至断生。

4. 倒回牛肉，加一勺蚝油，快速翻匀出锅。

二、银耳无花果骨头汤

食材

猪筒骨400克、干银耳半朵、无花果干4颗、南北杏10克、生姜2片、盐

做法

1. 筒骨冷水下锅焯水，去除血沫，捞出冲洗干净。

2. 银耳提前冷水泡发，撕成小朵，去掉黄色硬根；无花果、南北杏冲洗干净。

3. 砂锅放入筒骨、姜片、无花果、南北杏，倒入足量清水。

4. 大火煮开，小火煲60分钟。

5. 加入银耳，继续小火煲30分钟，煲至银耳出胶。

6. 最后放入食盐调味即可。

三、凉拌黄花菜

食材： 干黄花菜50克、黄瓜1根、胡萝卜丝、蒜末、小米辣、生抽、香醋、香油、辣椒油、白糖、盐

做法：

1、干黄花菜提前泡发30分钟，去根洗净。

2、入沸水焯2分钟，捞出立刻过冰水沥干。

3、黄瓜切丝，胡萝卜切丝。

4、碗中调入生抽2勺、香醋1勺、香油少许、辣椒油1勺、白糖半勺、盐适量，加蒜末、小米辣拌匀。

5、将料汁倒入黄花菜中，加黄瓜丝、胡萝卜丝拌匀，冷藏10分钟更入味。

6、焯水后过冰水，口感更脆爽。

四、黑木耳炒山药

所需食材：干黑木耳20克、铁棍山药1根、胡萝卜半根、青椒1个、大蒜3瓣、生姜2片、食用油适量、盐3克、生抽1勺、蚝油半勺、白胡椒粉少许、香醋几滴。

步骤：

1. 干黑木耳提前用温水泡发40分钟，去掉根部硬蒂，撕成小朵，反复冲洗干净泥沙。

2. 铁棍山药戴手套去皮，斜切成薄片，立即放入淡盐水中浸泡，防止氧化变黑。

3. 胡萝卜去皮切菱形片，青椒去籽切块，大蒜拍碎切末，生姜切丝备用。

4. 锅中烧开水，加入少许盐和几滴油，放入木耳、山药、胡萝卜焯水1分钟，捞出沥干。

5. 热锅倒油，放入姜丝和蒜末小火爆香，注意不要炒焦，保持中火即可。

6. 倒入焯好的木耳、山药、胡萝卜和青椒块，大火快速翻炒2分钟，让食材均匀受热。

7. 加入盐、生抽、蚝油、白胡椒粉调味，沿锅边淋几滴香醋，翻炒均匀后关火装盘。

五、板栗炖鸡

所需食材：土鸡半只、板栗仁200克、生姜3片、大葱1段、料酒1勺、生抽2勺、老抽半勺、冰糖5粒、盐适量、食用油少许。

步骤：

1. 土鸡剁成小块，冷水下锅，加入料酒和两片生姜，大火煮开后撇去浮沫，捞出用温水洗净备用。

2. 板栗仁如果是生的，先用开水煮3分钟，剥去内膜；若是现成剥好的，直接冲洗干净即可。

3. 热锅倒少许油，放入冰糖小火炒至枣红色，倒入鸡块快速翻炒上色。

4. 加入姜片和葱段炒香，淋入生抽、老抽，继续翻炒均匀。

5. 倒入没过鸡块的热水，大火烧开后转小火，盖上锅盖炖煮20分钟。

6. 放入板栗仁，继续小火炖15分钟，直到板栗软糯、鸡肉酥烂。

7. 尝一下咸淡，加入适量盐，转大火收汁至汤汁浓稠即可出锅。

六、芹菜炒牛肉丸

材料：牛肉丸，芹菜，青红椒，蒜蓉，葱花，辣椒面，生抽，蚝油

1.牛肉丸切成片状，在热油中煎至表面呈现金黄色后捞出。

2.用热油把蒜末炒香，加入芹菜，辣椒一起翻炒。

3.把牛肉丸放进去，加入一勺辣椒面，半勺生抽，一勺蚝油翻炒均匀。

4.撒上葱花翻炒几下即可出锅。

七、毛葱酱炒蛋

材料：毛葱250克、鸡蛋3个、油适量、黄豆酱1汤匙、

做法步骤：

1.把毛葱剥去外皮，切去根部，洗净

2.再把毛葱切成几瓣

3.鸡蛋磕入碗内，用筷子打散，黄豆酱如果比较干，加一点水稀释一下，太干炒制时容易糊锅

4.锅加油烧热，淋入鸡蛋液，摊开，待蛋液加热至稍凝固，再翻炒成块，盛出待用
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https://github.com/wheelerisaac8/dzigkd/blob/main/keke_643414.md
https://github.com/robinsonmelanie656/jygtbc/blob/main/keke_787040.md
https://github.com/matthewsmichelle49/sacddb/blob/main/keke_837796.md
https://github.com/carrollisabella65/lqpvie/blob/main/keke_868685.md
https://github.com/piercesarah2913/pflzyg/blob/main/keke_131060.md
https://github.com/sheppardcatherine5/vhaizx/blob/main/keke_426140.md
https://github.com/morrisbeth045/ehodgx/blob/main/keke_346463.md
https://github.com/blakemark452/eimkrq/blob/main/keke_817028.md
https://github.com/edwardspaul4125/sntuld/blob/main/keke_232732.md
https://github.com/boyercourtney3/tmugqc/blob/main/keke_688897.md
https://github.com/murphyashley33/nxrkly/blob/main/keke_903056.md
https://github.com/schroederkimberly9366/qtvqpa/blob/main/keke_538004.md
https://github.com/hortonamanda2704/chtoar/blob/main/keke_899734.md

5.锅内再添加少许油，下入毛葱大火翻炒，将毛葱炒制颜色变得稍透明，毛葱烹制时间不宜过长，倘若把鬼子葱炒蔫，没有嚼头不说，还有一种甜腻的味道影响口感。

6.下入黄豆酱翻炒均匀，再下入鸡蛋块翻炒均匀，关火，盛出装盘即可

八、山药老鸭汤

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老鸭半只、铁棍山药1根、生姜3片、枸杞少许、食用盐少许

制作过程

1. 鸭肉剁成大小均匀的块，冷水下锅，放入姜片。

2. 大火煮开焯水，撇干净表面血沫和杂质，捞出用温水冲洗沥干。

3. 砂锅加入足量清水，放入鸭块、姜片，大火烧开。

4. 转小火慢炖60分钟，把鸭肉炖至肉质软烂。

5. 山药去皮切成滚刀块，放入汤中，继续炖20分钟。

6. 最后放入枸杞，加少许食盐调味，焖5分钟即可出锅。

秋天补钾根本不用买贵的保健品，这些几块钱一斤的家常食材，搭配简单做法就是养生良方，转发给家里做饭的那位，一周换着样做，全家秋天都燥气全消，心血管稳稳的舒坦。