立秋后多吃蒸菜更养胃，少油不伤身，荤素搭配一周菜单无忧

立秋一过，长沙的风都像换了个口味。早上还热得人心烦，中午一晒，还是会出汗；可晚一点点就不一样了，吹进厨房那点凉意，让人下意识就想少吃点油、清爽一点。

说到“贴秋膘”，我以前也跟着凑热闹，老公爱吃，我也爱给他做，结果就是：两三天大鱼大肉一上桌，第二天肚子开始“抗议”。尤其是孩子，明明嘴上说还想吃，吃完就蔫一会儿。老人呢，更讲究，胃一不舒服，连话都少了。

所以我现在的策略变了：不跟油腻硬碰硬。想进补？咱用蒸的。

蒸菜这事吧，真的有点像“懒人的高级选择”。不用你在灶台前来回翻、守着火候一直盯着锅。备菜那会儿手快一点，切一切、摆一摆，时间一到就行。更重要的是，高温把食材本身的味道锁住，少油少折腾，吃起来也没那么“顶”。

我家一到立秋，基本就从这几道蒸菜开始轮换。荤素搭着来，口味不重，老人孩子都能吃，最省心的是：就算你今天加班晚回家，也还能赶得上。

第一道：萝卜蒸花蛤

我特别喜欢这道，因为它清爽得很“有礼貌”。白萝卜切成薄片，铺在盘底，吸收汤汁也不抢味。花蛤要吐沙吐干净，清清爽爽摆上去，蒸的时候不用复杂调料，水汽一上来，鲜味就自己出来了。

蒸完你会发现，盘子里其实已经有一层小小的鲜汤。拌饭都好吃，关键是不会有腥气那种让人皱眉的味道。海鲜类我一般掌控得短一点，花蛤时间久了肉会收紧，鲜味反而变“老”。

第二道：丝瓜蒸嫩豆腐

孩子总说豆腐“软软的”，但凡我把这道做上桌，他就能多吃一碗。丝瓜的清甜配上豆腐的细嫩，汤汁不油，入口特别润。豆腐别切太小，块头稍微厚一点，蒸出来才更有“吃头”。

我会在豆腐表面铺一点点丝瓜，再加少许蒜末和生抽。蒸好以后，豆腐把汤汁都吸进去了，一口下去那种“滑”和“嫩”是分得开的，不会糊成一团。

第三道：茄子蒸肉末

说实话，这道是我“下饭保命菜”。茄子吸味儿特别强，你肉末用少点也行，蒸出来照样香得很。茄子要切条或片，铺在盘里，上面盖肉末，蒸的时候茄子会出水，肉末的香也被锁住，吃起来就是那种不靠重油也能勾人的味道。http://jprjcgx3.yssight.com/zuqiunews/6734296.html
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http://upgjf.cqsrcargo.com/nbanews/4905005.html
http://yzwpx.cqsrcargo.com/wangluo/8982817.html
http://vlo7gw5.cqsrcargo.com/luxiang/6246101.html
http://uri67mq.cqsrcargo.com/zuqiunews/2674899.html
http://xehgi.cqsrcargo.com/lanqiunews/7091230.html
http://0nv9zp.cqsrcargo.com/cbanews/9221274.html
http://t0ccd35.cqsrcargo.com/nbanews/5773318.html
http://lzdel0gu.cqsrcargo.com/wangluo/3372102.html
http://z27shcon.cqsrcargo.com/luxiang/6845758.html
http://4kcqi.cqsrcargo.com/zuqiunews/0470431.html
http://q1o9a.cqsrcargo.com/lanqiunews/0357468.html
http://f57lc.cqsrcargo.com/cbanews/8064875.html
http://u2yf5uyg.cqsrcargo.com/nbanews/8348398.html
http://gajshq.cqsrcargo.com/wangluo/0850723.html我家老公能吃辣，但对这道不怎么点辣椒，因为茄子的味道已经够立住了。拌米饭，简直是两口一停不下来的那种。

第四道：玉米蒸肉末

http://2hm90o.qian-tai.com/nbanews/1402277.html
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http://efmmhxhh.qian-tai.com/zuqiunews/5539219.html
http://veogzgh.qian-tai.com/lanqiunews/2610048.html
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http://m7pfv.yssight.com/nbanews/7534701.html玉米这东西吧，生来就带点甜。蒸出来更明显，肉末吸了玉米的清甜，口感也更丰富，吃着不会腻。对我来说，这是“荤里带点清爽”的平衡选项。

我做玉米蒸肉末通常会把玉米粒处理成更细碎一点的状态，肉末也别太干，宁可略带一点汤汁感。孩子吃也能顺，老人肠胃不舒服的时候，这道比很多油炒更友好。

第五道：莴笋蒸鱼片

这道我常常在“想吃鲜、又怕太腥太柴”的时候做。莴笋清爽，鱼片滑嫩，搭在一起特别省心。鱼片如果你怕会老，我建议你片得薄一点，再把时间掐稳。蒸久了鱼会变得干巴，蒸到位就会是那种入口即化的口感。

配料我一般不搞花活儿，蒜末、生抽、再淋一点点热油提香就够了。汤汁顺着鱼肉一起吃，鲜味比你想象中更“听话”。

第六道：娃娃菜蒸香菇

娃娃菜适合“怕腻的人”。香菇鲜，但不油，蒸出来的口感软而不塌。娃娃菜本身水分足，香菇又能把鲜味带出来，两者放一起就很容易做到“清而不寡”。

这道我经常做给家里那种胃口一般的日子，尤其是最近换季，嗓子有点干、胃有点懒的时候。它不会刺激，也不抢主食的存在感，吃完舒服。

第七道：山药蒸鸡块

有的人立秋以后总觉得“上火”或者身体发紧，我倒没那么玄，但我会更注重温润。山药和鸡块蒸在一起，香气不冲，口感软糯，鸡肉滑嫩，吃着更像“养一养”。

这道的关键在鸡块别太大，不然里面会不够熟，外面又容易柴。山药蒸到刚刚好，软糯但不散，整盘就很耐吃。

第八道：想低脂又想有肉？那就蒸鱼片或豆腐类轮换

我家不会每天都吃荤。我更倾向于这样安排：两三天一顿肉类蒸菜，另外就用豆腐、蔬菜、海鲜做轮换。比如丝瓜蒸嫩豆腐、莴笋蒸鱼片，或者萝卜蒸花蛤当主角，再配一碗清粥，家里就特别稳。

很多人说“贴秋膘就得吃肉”，我不完全同意。你吃得对，肉也能变得温和；你吃得不对，清汤寡水都救不了肠胃。

这里我也讲个我自己的小经验。以前我每次做蒸菜都会想着“蒸出来肯定没味道”，结果每次都被打脸。蒸菜的香不是靠复杂调料堆出来的，是靠时间把食材的味儿“逼”出来。调料用得少反而更显真味，特别是立秋这种“热退一点、身体开始要慢慢收”的时节。

再说个容易忽略的点：蒸菜不是不需要火候，是需要你把时间掐得准。

海鲜时间短一点，肉类适当延长，蔬菜看切的薄厚。你把握住这一点，蒸菜就会一直是好吃的，不会翻车。

说到最后，我想给自己也给家人一个简单的约定：立秋以后，少一点油爆的快乐，换一点蒸出来的舒服。贴秋膘不是猛吃，而是让胃不抗议，让晚饭结束后心里是轻的。