给孩子补脑力体力别盲目，8道家常菜搭着吃，比贵补品实在

不少家长总发愁孩子读书费脑子、跑跳容易累，囤了一堆进口鱼油、蛋白粉、营养剂，钱花了大几千，孩子要么嫌难吃不肯吃，要么补得流鼻血上火。其实老辈人常说“药补不如食补”，日常家常菜搭配对了，优质蛋白、卵磷脂、维生素、矿物质全补全，孩子吃着顺口，身体吸收也没负担，比花大价钱买补品实在太多。

今天整理了8道做法零难度的家常营养菜，厨房新手也能一次做成功，一周换着搭着做，孩子脑力体力都跟上：

一、白菜豆腐鸡蛋汤

准备食材: 虾仁、鸡蛋、豆腐、白菜、姜丝。

做法步骤:

1、取碗打入大碗中搅拌均匀，接着热锅烧油，油热以后，往里倒入鸡蛋液油煎滑熟，再盛出备用。

2、切好豆腐，准备好虾仁，再热锅烧油，油热以后，放入姜丝爆香，接着倒入虾仁翻炒几下，炒出香味。

3、然后往里加入适量的清水大火煮开，接着把豆腐和鸡蛋倒入煮一分钟。

4、最后放入白菜一起烫熟，然后往里加入适量的食盐调味，即可出锅开吃。

二、酱炒西葫芦

食材： 西葫芦、虾皮、甜面酱。

做法:

1、西葫芦洗净， 对半切开斜刀切片 ，虾皮淘洗干净。

2、锅加油烧热，下入葱花蒜片爆香，加入虾皮炒香，再放入西葫芦煸炒，将西葫芦煸炒至稍变软。

3、调入甜面酱，少许盐，翻炒均匀，关火，盛出装盘即可。

三、虾仁豆腐蒸蛋

所需食材：鸡蛋2个、嫩豆腐1盒、鲜虾仁6只、温水适量、盐少许、生抽半勺、香油几滴、葱花少许。

步骤：

1. 将嫩豆腐从盒中取出，轻轻倒扣在案板上，切成厚约1厘米的片状，整齐码入蒸碗底部备用。
2. 鲜虾仁挑去虾线，用少许盐和料酒抓匀腌制5分钟，再用清水冲洗干净，沥干水分待用。
3. 鸡蛋打入碗中，加入少许盐，用筷子充分打散，尽量打至蛋液表面起细密泡沫。
4. 往蛋液中缓缓加入约1.5倍的温水，边加边搅拌均匀，然后用细筛网过滤两遍，去除浮沫和杂质。
5. 将过滤好的蛋液轻轻倒入铺好豆腐的蒸碗中，再把虾仁均匀摆放在蛋液表面。
6. 蒸碗盖上耐高温保鲜膜，用牙签在表面扎几个小孔，放入上汽的蒸锅中，中小火蒸10分钟。
7. 关火后焖2分钟再取出，揭去保鲜膜，淋上生抽和香油，撒上葱花即可上桌。

四、南瓜小米蒸

食材准备 老南瓜300g、小米50g

详细制作步骤

小米淘洗干净，清水浸泡20分钟；南瓜去皮去籽，切成厚块。

取一个盘子，把南瓜块平铺盘底，泡好的小米铺在南瓜上面。

蒸锅水烧开，放入盘子，大火蒸20分钟，直到南瓜用筷子一戳就透。

取出直接食用，原汁原味，香甜绵密。

五、卷心菜牛肉炒鸡蛋

准备食材: 卷心菜、牛肉、鸡蛋、蒜末、姜丝。

做法步骤:

1、牛肉切成薄片，然后加入姜丝、淀粉、胡椒粉、生抽和食用油抓拌均匀，再腌制十分钟备用。

2、取碗打入三个土鸡蛋搅拌均匀，再热锅烧油，油热以后，倒入鸡蛋液油煎滑熟，然后盛出备用。

3、卷心菜摘成小块清洗干净，然后热锅烧油，油热以后，放入牛肉煸炒至变色，再盛出备用。

4、接着另起锅烧油，油热以后，放入蒜末爆香，然后倒入卷心菜翻炒，再加入食盐和清水调味提鲜，最后继续翻炒至卷心菜断生。

5.再加入牛肉和鸡蛋一起翻炒均匀入味，即可出锅开吃。

六、素炒藕片

食材：

莲藕、葱蒜、少许辣椒

做法：

1. 莲藕切薄片，泡入加白醋的清水中，防止氧化发黑。
2. 锅里烧水，藕片焯水一分钟捞出沥干。
3. 起锅烧油，爆香葱蒜辣椒，倒入藕片大火快炒，放少许盐调味，翻炒均匀即可出锅。

七、青椒炒双鲜

准备食材: 青椒、鱿鱼、大虾、小米辣、姜蒜末。

做法步骤:

1、起锅烧水，然后分别倒入切好的鱿鱼和大虾焯熟，接着捞出沥干水分，去除大虾的虾壳和虾线，留下虾仁备用。

2、清洗干净青椒切好，然后热锅烧油，油热以后，放入姜蒜末爆香，接着倒入鱿鱼和虾仁炒香。

3、再加入料酒、食盐、胡椒粉和生抽调味提鲜，然后倒入青椒和小米辣继续翻炒。

4、然后淋入少许的清水，再继续翻炒至青椒断生入味，即可出锅开吃。

八、豆腐炒菠菜

所需食材：豆腐、菠菜、鸡蛋、蒜、干辣椒、生抽、盐适量。

1、菠菜去掉根部清洗干净，蒜去皮切末，豆腐切薄片，干辣椒切段备用。 煮锅中加入适量的清水、少量的盐和油，煮开后加入清洗好的菠菜，焯水1分钟左右捞出控水。

2、鸡蛋打入碗中加盐并打散，豆腐放入鸡蛋液中，均匀地裹上一层鸡蛋液，放入热油锅中小火慢煎，煎至两面金黄后，盛出切成小块。

3、锅中留底油，油热后加入蒜末和辣椒，炒出香味，加入控干水分的菠菜，大火翻炒30秒。

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4、加入煎好的豆腐翻炒均匀后，加入2勺生抽、适量的盐和鸡精调味，即可关火出锅。

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其实给孩子补身体从来不用追贵价智商税，菜场几块钱十几块钱的普通食材，搭着换着做进日常三餐，孩子吃得香不抗拒，日积月累养出好底子，比啥补品都强。