入秋建议中老年：少吃牛羊肉，常吃8种，增体质排毒，别舍不得吃

入秋之后气温慢慢下降，很多中老年人想着进补，一上来就吃大量牛羊肉。牛羊肉偏温热，吃多容易上火、积食，加重身体负担。不如换这8样温和食材，润燥清浊、增强体质，平价营养，别舍不得吃！

一、脊骨炖酸菜

食材： 猪脊骨500克、酸菜300克、葱姜、八角、桂皮、生抽、料酒、盐

做法：

脊骨剁块，冷水下锅加姜片、料酒焯水，撇去浮沫捞出洗净。

酸菜洗净切丝，挤干水分。

热锅倒油，下葱姜、八角、桂皮炒香，加酸菜翻炒出香味。

放入脊骨，加生抽、料酒，加足量热水。

大火烧开转小火炖1小时至肉烂脱骨，加盐调味即可。

二、黑豆核桃炖乌鸡

食材

乌鸡半只（斩块）、黑豆 80g（提前泡 3 小时）、核桃仁 50g、红枣 6 颗（去核）、枸杞 15g、生姜 4 片、料酒 2 勺、盐适量

做法

1、黑豆提前浸泡 3 小时；核桃仁温水泡 10 分钟去涩；红枣去核，枸杞洗净备用。

2、乌鸡冷水下锅，加姜片料酒焯水 3 分钟，捞出冲洗干净。

3、砂锅中放入乌鸡、黑豆、核桃、红枣、姜片，一次性加足量清水，高出食材两指。

4、大火烧开转小火慢炖 1.5 小时，尽量少开盖。

5、鸡肉软烂、黑豆开花后，放入枸杞再煮 5 分钟，加盐调味出锅。

三、茼蒿豆腐

所需食材：茼蒿300克、北豆腐1块、蒜3瓣、枸杞1小把、盐适量、蚝油半勺、白胡椒粉少许、水淀粉2勺、食用油适量。

步骤：

1. 茼蒿摘去老梗黄叶，洗净后沥水，切成两段，梗和叶分开放，方便先后下锅。
2. 北豆腐切成小方块，放入淡盐水中泡5分钟，捞出用厨房纸吸干表面水分。
3. 蒜切末，枸杞用温水泡软；取小碗放盐、蚝油、白胡椒粉、水淀粉和两勺清水，调成芡汁。
4. 平底锅倒油，放豆腐块，中小火煎至一面金黄再翻面，煎到四面微黄，盛出备用。
5. 锅中留底油，下蒜末炒香，先放茼蒿梗，大火翻炒30秒，让梗先断生。
6. 放入茼蒿叶和煎好的豆腐，轻轻推炒，避免豆腐碎掉，炒到叶子变软。
7. 倒入调好的芡汁，晃锅让豆腐裹上薄芡，收汁后关火，撒枸杞装盘。

四、莲藕花生排骨汤

所需食材：莲藕2节、排骨400克、花生50克、姜3片、料酒1勺、盐适量、清水足量。

步骤：

1. 排骨斩块，冷水下锅，加料酒和姜片，焯水去血沫，捞出洗净。
2. 莲藕去皮切滚刀块，泡入清水中防止变黑。
3. 花生提前用温水浸泡30分钟，去掉红衣涩味。
4. 将排骨、莲藕、花生、姜片一同放入砂锅。
5. 加入足量清水，大火烧开后撇去浮沫。
6. 转小火慢炖1.5小时，至莲藕粉糯、排骨脱骨。
7. 出锅前加盐调味，撒少许葱花即可。

五、冬瓜薏米排骨汤

所需食材：冬瓜500克、猪肋排300克、薏米50克、姜3片、料酒1勺、盐适量、白胡椒粉少许、枸杞一小把。

步骤：

1. 薏米提前用清水浸泡2小时以上，捞出沥干备用；冬瓜去皮去瓤，切成3厘米见方的块。
2. 排骨剁成小段，冷水下锅，加入姜片和料酒，大火煮开后撇去浮沫，焯水2分钟捞出。
3. 将焯好的排骨用温水冲洗干净，放入砂锅中，加入泡好的薏米和足量清水。
4. 大火烧开后转小火，盖上锅盖慢炖40分钟，至排骨肉质变软。
5. 放入冬瓜块，继续炖煮15分钟，直到冬瓜变得透明软烂。
6. 加入适量盐和白胡椒粉调味，撒入洗净的枸杞，再煮2分钟关火。
7. 盛出前撇去表面浮油，撒上少许葱花点缀即可。

六、姜黄烤南瓜

食材：南瓜400g，姜黄粉1小勺，少许黑胡椒，橄榄油1勺，盐少许

制作过程：

1、南瓜去皮去籽，切成大小均匀的厚块。

2、南瓜放入大碗，倒入橄榄油，撒姜黄粉、少许盐、黑胡椒，翻拌均匀。

3、烤盘铺上油纸，平铺南瓜块。烤箱预热200℃，烤25分钟，烤到南瓜边缘微焦软糯。

4、取出放温即可食用。

南瓜同样富含钾元素，姜黄有助抗炎。烘烤做法香甜低脂，适合夏天吃。血糖偏高人群控制食用分量。

七、葱炒羊肉片

食材：羊肉卷300g、洋葱半个、姜蒜、生抽、少许孜然粉、盐

详细做法

1. 洋葱切丝；羊肉卷沸水快速焯10秒捞出，去除血沫。
2. 热锅少油，爆香姜蒜，放入洋葱翻炒至变软。
3. 下入羊肉，加生抽、少许孜然粉、盐，大火快速翻匀即可出锅。

八、百合西芹炒腰果

食材：西芹、鲜百合、熟腰果、蒜片、盐

做法：

1.西芹去筋切段焯水，百合洗净掰开。

2.蒜片爆香，下西芹、百合快速翻炒。

3.放盐关火，最后放入腰果翻两下出锅。

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