10月8日寒露，少吃豆腐冬瓜，多吃8样菜暖身过秋！

10月8日便是二十四节气中的寒露，古谚说“寒露寒露，遍地冷露”，过了这天，昼夜温差直接拉大到10℃以上，凉寒很容易顺着空落落的脾胃钻进来。不少人还守着入秋时的清淡吃法，常炖豆腐、煮冬瓜，殊不知这两样都是性寒的食材，天热时吃清爽解腻，寒露之后常吃反而会耗损脾胃的阳气，越吃越容易手脚发凉、秋咳不断。

老辈人常说“寒露补对，冬天少遭罪”，今天就给大家分享8道应季暖身菜，做法简单还贴补气血，全家吃着都舒服。

一、菠菜鸡蛋汤

食材

菠菜一小把、鸡蛋 2 个、虾皮少许、葱花、盐、香油几滴

做法

1、菠菜摘掉老根，清洗干净；锅里烧水，水开把菠菜放进去焯水 30 秒，去除草酸，捞出切段。

2、锅中烧开水，放入虾皮煮两分钟。鸡蛋打散，淋入锅中形成蛋花。

3、把焯过水的菠菜倒进锅里，煮一分钟。

4、放适量盐调味，撒葱花，滴几滴香油就完成。

二、孜然羊肉粒

所需食材：羊腿肉500克，洋葱半个，青椒1个，红椒1个，大蒜4瓣，生姜1小块，孜然粒2勺，辣椒粉1勺，生抽2勺，料酒1勺，淀粉1勺，蛋清1个，食用油适量，盐适量，白芝麻少许。

步骤：

1. 羊腿肉洗净切成2厘米见方的肉粒，放入碗中，加入料酒、生抽、淀粉和蛋清，抓拌均匀腌制20分钟。
2. 洋葱、青椒、红椒分别切成与羊肉粒大小相近的块状；大蒜和生姜切末备用。
3. 锅中倒入适量食用油，油温六成热时下入腌制好的羊肉粒，中火滑炒至变色断生，盛出控油备用。
4. 锅中留底油，放入姜蒜末爆香，再加入洋葱块翻炒至微微透明出香味。
5. 倒入滑好的羊肉粒，转大火快速翻炒，加入孜然粒和辣椒粉，炒出浓郁的孜然香气。
6. 加入青红椒块，继续大火翻炒1分钟，让辣椒保持脆嫩口感，同时与羊肉充分融合。
7. 最后加盐调味，撒上白芝麻，翻炒均匀后立即出锅装盘，趁热食用风味最佳。

三、南瓜小米红枣粥

所需食材： 老南瓜300克、小米80克、大米20克、红枣6颗、枸杞5克、冰糖适量（可选）、清水1200毫升。

步骤：

1. 小米和大米混合后淘洗两遍，注意不要用力搓洗，以免损失表层营养，洗净后沥干备用。
2. 老南瓜去皮去瓤，切成约2厘米见方的小块，选择颜色深黄、质地紧实的老南瓜口感更香甜。
3. 红枣用温水浸泡10分钟，洗净后去核切成两半；枸杞用清水略泡后沥干。
4. 锅中加入1200毫升清水，大火烧开后放入淘洗好的小米和大米，用勺子搅动防止粘底。
5. 再次煮沸后转中小火煮15分钟，期间每隔几分钟沿同一方向搅拌一次，使粥体更加浓稠。
6. 加入南瓜块和红枣，继续小火煮20分钟，直到南瓜软烂、米粒开花，粥呈金黄色浓稠状。
7. 最后放入枸杞和适量冰糖，搅拌至冰糖融化后关火，盖上锅盖焖5分钟即可盛出食用。

四、黄瓜胡萝卜拌三丝

食材与用量

主料：黄瓜1根，约250克；胡萝卜100克；绿豆粉丝80克。

配料：大蒜10克；香菜10克；熟白芝麻5克。

料汁：生抽15毫升、香醋20毫升、白糖3克、盐1克、香油3毫升；辣椒油5毫升，可选。

做法：

1. 粉丝按包装说明用温水泡软，放入沸水煮到没有硬芯，通常约1—2分钟；捞出用凉白开过凉，沥干后剪段。
2. 黄瓜和胡萝卜分别切细丝。喜欢胡萝卜更柔和，可放入沸水焯20秒后过凉；喜欢脆口也可直接食用。
3. 生抽、香醋、白糖、盐、香油和可选辣椒油调匀，先倒入粉丝拌散，再加入两种蔬菜丝。
4. 用筷子从底部挑起翻拌，加入蒜末、香菜和白芝麻。料汁薄薄裹匀即可，不要留太多汤。

五、清蒸鲈鱼

食材：鲈鱼一条（一斤左右）、姜片、葱段、蒸鱼豉油、料酒、食用油

做法：

1、鲈鱼收拾干净，去鳞去腮去内脏，鱼肚子里的黑膜一定要刮干净，那是腥味的主要来源。鱼身两面各划两刀，方便入味。

2丶盘底铺几片姜和葱段，把鱼放上去，鱼肚子里也塞几片姜。淋一勺料酒，腌五分钟去腥。蒸锅水烧开，把鱼连盘放进去，大火蒸八分钟。一斤左右的鱼蒸八分钟刚好，蒸久了肉就老了。关火后别急着开盖，再焖两分钟。

3、把盘子里蒸出来的水倒掉，那水是腥的。鱼身上铺上新鲜的葱丝和姜丝。锅里烧一点热油，浇在葱姜丝上激出香味。最后淋上蒸鱼豉油，端上桌。

六、番茄鸡蛋汤

食材： 番茄2个、鸡蛋2个、葱花、盐、香油、水淀粉（可选）

做法：

1、番茄顶部划十字，开水烫一下去皮，切成小块。

2、锅中烧油，下番茄块翻炒，炒到出汁、变软。

3、加入适量清水烧开，煮2分钟让番茄味充分释放。

4、淋入水淀粉勾薄芡（喜欢清爽可不勾）。

5、鸡蛋打散，转小火，将蛋液缓缓淋入锅中，形成蛋花。

6、加盐调味，撒葱花，点几滴香油出锅。

七、鲫鱼豆腐汤

备料：活鲫鱼一条、嫩豆腐一块、姜三片、葱花、盐少许。

做法：

1. 鲫鱼处理干净，两面略煎一下。
2. 加姜片和热水，烧开转中火炖十五分钟，汤变白。
3. 放豆腐块再炖五分钟，出锅前少放盐，撒葱花。

八、清蒸秋葵

食材：秋葵200g、小米辣少许、蒜末、生抽2勺、香油几滴

制作步骤

1、秋葵冲洗干净，切掉根部硬蒂，不要切破秋葵，防止黏液流失。

2、锅中烧水，水开加一小勺盐和几滴食用油，放入秋葵，隔水蒸6分钟。

3、蒸秋葵的同时调酱汁：碗中放蒜末、小米辣，加入生抽，滴几滴香油搅匀。

4、秋葵出锅，摆盘，淋上调好的酱汁就能直接吃。

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小贴士：秋葵不要蒸太久，软烂会影响口感。脾胃虚寒的人不要一次大量食用。

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https://gitlab.com/denismossuqdmb/cdyttqu/-/blob/main/20261009_334401.md
https://gitlab.com/kevinpagebjyrj/dsnghvv/-/blob/main/20261009_337339.md
https://gitlab.com/lucascole4y86x/dpedoad/-/blob/main/20261009_744195.md
https://gitlab.com/robinclarkqnzkq/dnpnwck/-/blob/main/20261009_483675.md
https://gitlab.com/markhilll363r/wjfxgvm/-/blob/main/20261009_498277.md
https://gitlab.com/frankcookhuwju/jikcpyx/-/blob/main/20261009_932799.md
https://gitlab.com/robinwardd279e/xgcqyin/-/blob/main/20261009_303639.md

寒露之后做饭别总贪凉图清爽，多吃点这些温软养人的食材，把脾胃的阳气补足足的，整个深秋手脚都不冰，连冬天的小感冒都少找上门。