寒露温补别乱吃，学会这8道应季家常菜，鲜美营养全家老少都爱吃|猪蹄|排骨|鸭肉|牛腩|韭菜|调味

分享至

寒露一到，气温就像按了“俯冲键”，清晨车窗蒙着薄雾，傍晚出门裹紧外套仍能感受到钻到领口的凉意。老辈人常说“寒露补冬，不慌不忙”，这时候温补最忌大鱼大肉猛塞，脾胃刚从秋燥的状态转过来，厚味重补反而容易积滞上火。不如跟着节气吃家常菜，鲜香味美还贴合体质，全家老少都能吃得舒服，下面这8道应季菜，做法简单零难度，寒露前后换着做，一周饭桌都不重样。

一、豉汁蒸排骨

食材

猪排骨1条、阳江豆豉适量、蒜头1瓣、盐适量、油适量、酱油适量、生粉1勺。

做法

1、排骨洗净沥干水，把所有调料放进去拌匀。

2、稍腌片刻入味。

3、煲饭时放入电饭煲一起蒸，饭熟了菜也好了。

二、荸荠木耳排骨汤

食材

荸荠 8-10 颗（去皮对半切）、干木耳 15g（温水泡发）、排骨 400g、生姜 3 片、盐适量

做法

排骨冷水下锅加姜片焯水，撇净浮沫，温水冲洗干净。

木耳泡发撕小朵；荸荠去皮切半，泡清水防止发黑。

全部食材入砂锅，加足量开水，大火烧开转小火炖 1 小时。

出锅加盐调味即可。

三、桂圆莲子红枣汤

家常食谱（2人份）

食材准备：干桂圆肉15克、干莲子20克、红枣3颗、枸杞少许、冰糖适量、清水800ml

详细做法：

莲子提前用温水浸泡30分钟，心火旺盛者保留莲芯清火，脾胃虚弱、怕苦人群可剔除莲芯；桂圆、红枣洗净，红枣去核避免燥热。
锅中倒入足量清水，放入莲子、桂圆、红枣，大火煮沸后撇去表面浮沫。
转小火慢炖30分钟，炖至莲子软糯、食材出味。
最后放入枸杞，加少许冰糖调味，继续焖煮5分钟即可关火。

四、红烧猪蹄

食材：

猪蹄、葱姜、花椒、冰糖。

做法：

1、猪蹄提前剁小块、冷水下锅，大火煮开撇去血沫，捞出洗净控干备用。

2、热锅凉油，下冰糖，小火炒至枣红色，下猪蹄翻炒均匀上色。

3、下葱姜、2片香叶、2个八角、1勺料酒、1勺生抽、1勺老抽、1勺蚝油，大火翻炒均匀。

4、加没过猪蹄的开水，大火烧开转小火焖煮1个半小时左右。

5、根据个人口味加一点盐调味，夹出香料，大火收汁，美味的猪蹄就完成啦。

五、土豆番茄炖牛腩

食材：牛腩、土豆、番茄、葱、姜、干辣椒、八角、桂皮、香叶、冰糖、生抽、老抽、蚝油、盐

做法：

牛腩切小块冷水下锅，放葱姜焯水，水开撇净浮沫，捞出冲洗沥干。
土豆去皮切滚刀块；番茄开水烫去外皮，切成小块。
锅中少许油，下冰糖炒出枣红色糖色，倒入牛腩翻炒上色。加入葱姜、香料炒香，放入番茄炒出浓郁红汁，加生抽、老抽、蚝油，倒入足量热水，转入砂锅。
大火烧开转小火慢炖40分钟，放入土豆继续炖20分钟至土豆软糯。加盐调味，出锅撒葱花即可。

六、韭菜炒核桃仁

所需食材：新鲜韭菜300克，核桃仁80克，生姜3片，大蒜2瓣，食盐适量，生抽1勺，食用油适量，白芝麻少许。

步骤：

韭菜择去老叶和根部泥沙，放入清水中反复冲洗干净，捞出沥干水分，切成约4厘米长的段，韭菜白和韭菜叶分开放置备用。
核桃仁放入温水中浸泡5分钟，去掉外层薄皮的苦涩味，捞出后用厨房纸巾吸干表面水分。
生姜切成细丝，大蒜去皮后切成薄片，准备好所有配料，便于后续快速翻炒。
锅中倒入少许食用油，冷油下入核桃仁，小火慢炒至核桃仁颜色微黄、散发香气，盛出备用。
锅中留底油，放入姜丝和蒜片爆香，先下入韭菜白部分，大火翻炒约30秒至断生。
接着放入韭菜叶和炒好的核桃仁，快速翻炒均匀，加入食盐和生抽调味，全程保持大火，炒约1分钟即可。
关火后撒上少许白芝麻，翻拌均匀后盛入盘中，趁热食用口感最佳。

七、凉拌鸡丝

食材：鸡胸肉、黄瓜、胡萝卜、葱蒜、花生米、熟芝麻、盐、鸡精、香醋、生抽、料酒、辣椒油

1、鸡胸肉清洗干净，放在锅里，然后加上适量的水，把葱段、姜片、料酒加进去，烧开之后将其捞出来，冲洗干净。

2、撕成鸡丝，盛在碗里，黄瓜、胡萝卜擦丝，把鸡丝、黄瓜、胡萝卜、蒜末、花生米、熟芝麻都倒在一起，然后往里面加上适量的盐、鸡精、香醋、生抽、辣椒油，戴上手套抓拌均匀，开吃。

八、柠檬鸭

食材：

鸭肉，酸柠檬、酸荞头、酸姜、黄酸椒、蒜片、小米辣、紫苏；生抽、米酒、蚝油、白糖、老抽

做法：

鸭肉斩成小块冲洗干净。锅里放少许油，下入鸭块不停煸炒，炒到表皮微微焦黄，把鸭肉里面多余的鸭油逼出来之后先盛出来。
就用锅里留下来的鸭油，倒入蒜片、酸姜、酸荞头、黄酸椒、小米辣，开大火把这些酸料的香味给爆炒出来。酸柠檬和紫苏先留着，不要现在放。
把炒好的鸭块倒回锅中和酸料一起翻炒，加入生抽、米酒、蚝油、白糖、少许老抽调味上色。酸料本身自带咸味，这里就不用额外加盐了。
往锅里倒入适量清水，盖上锅盖，中小火焖煮15‑20分钟，把鸭肉焖到软嫩入味。

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寒露吃菜不用追名贵药膳，顺着节气选身边的鲜货，家常做法锁住本味，温而不燥、补而不腻，一家老小的脾胃都照顾到，秋凉的日子里，饭桌冒着热气，就是最实在的幸福感。

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