年纪大了，建议少吃白菜和豆腐，常吃这些，腿脚有劲精神好

上了年纪之后，脾胃吸收变弱，光吃白菜豆腐营养比较单一。想要腿脚有力、精神头足，不妨轮换吃下面这8道家常养身菜，补钙补蛋白，做法简单，好吃又养人。

一、番茄菌菇豆腐汤

所需食材：番茄两个、嫩豆腐一盒、白玉菇一小把、蟹味菇一小把、鸡蛋一个、葱花少许、盐适量、香油几滴。

步骤：

1. 番茄顶部划十字，用开水烫一分钟后去皮，切成小丁；嫩豆腐倒扣取出，切成小方块。
2. 白玉菇和蟹味菇剪去根部，洗净后掰散；鸡蛋磕入碗中打散备用。
3. 锅中放少许油，油热后下番茄丁，中火翻炒至出汁，变成浓稠的番茄糊。
4. 加入两碗热水，大火煮开，让番茄的酸甜味充分融入汤中。
5. 下入白玉菇、蟹味菇和豆腐块，转中火煮五分钟，让菌菇的鲜味释放出来。
6. 保持汤微沸，将蛋液沿筷子缓缓淋入，形成薄薄的蛋花，再煮半分钟。
7. 加盐调味，滴几滴香油，撒上葱花关火，汤色红亮、豆腐嫩滑、菌菇鲜香。

二、腰果虾仁炒山药

准备食材：虾仁、山药、腰果、青椒、红椒、胡萝卜、葱姜蒜。

做法步骤：

1、准备300克虾仁，去掉虾线后清洗干净，用厨房纸吸干水分，加入少许盐、1勺料酒、少许白胡椒粉、1勺淀粉，抓拌均匀腌制10分钟。

2、准备一根山药，去皮后切成滚刀块，泡在清水中防止氧化。将青椒、红椒、胡萝卜洗净分别切成小块备用，葱切葱花、姜切片、蒜切末备用。

3、起锅烧水，水开后放入腰果，小火焯烫1分钟捞出控干，再将山药块下锅焯烫2分钟，捞出过凉水，沥干水分备用。

4、起锅烧油，油热后放入腰果，小火炸至微黄酥脆后捞出控油。锅内留底油，放入腌好的虾仁，大火快速滑炒至变色后盛出。

5、锅留少许底油，下葱花、姜片、蒜末爆香，倒入胡萝卜、青椒、红椒翻炒1分钟，然后放入山药继续翻炒2分钟。

6、倒入滑炒好的虾仁和炸好的腰果，调入1勺生抽、1勺蚝油、少许盐、1勺白糖，大火快速翻炒均匀，让食材均匀入味。

7、翻炒均匀后即可出锅，装盘摆好，这道色彩丰富、口感清爽的腰果虾仁炒山药就完成了。

三、冬瓜白贝汤

食材：

冬瓜、白贝、葱、姜。

做法：

1、白贝加盐泡30分钟吐沙；冬瓜切片备用。

2、热锅少油葱白、姜丝爆香，倒入冬瓜片炒软，加入适量清水煮三分钟。

3、再倒入白贝煮两分钟，加盐调味、撒上葱花即可。

四、清甜丝瓜炒虾仁

食材：海虾、丝瓜、生姜、大蒜、食盐、鸡粉、食用油

做法：

1.海虾去壳开背去虾线，清洗干净备用。

2.丝瓜去皮切滚刀块，大蒜拍碎、生姜切丝。

3.热锅热油，下入姜丝炒香，放入虾仁煎至两面金黄卷曲盛出。

4.锅底留油，下入蒜粒爆香，放入丝瓜加少许清水，小火炒至丝瓜变软透亮，加少许盐和鸡粉调味。

5.最后倒回虾仁，快速翻拌均匀即可出锅。

五、番茄牛排骨

食材：牛排骨、番茄、葱姜蒜、干辣椒、八角、桂皮、香叶、白酒、生抽、蚝油、老抽、白胡椒粉、冰糖、食盐、味精、食用油

做法：

1.牛排骨加葱姜白酒焯水，热油煎至焦黄，加香料、葱姜炒香，放生抽、蚝油、老抽、白胡椒粉调味。

2.加入一半番茄炒出沙，加开水、盐、冰糖小火慢炖90分钟。

3.放入剩余番茄再煮10分钟，加味精、撒葱花出锅。

六、香菇炖豆腐

食材：干香菇、嫩豆腐、葱花

干香菇温水泡发，剪去蒂，泡香菇的水过滤留着备用；豆腐切小块。

锅中放少许油，放入香菇翻炒片刻，倒入泡香菇的清水煮开。

下入豆腐，小火慢炖 8 分钟，加盐、少许生抽调味，出锅撒葱花。

七、蒜蓉西兰花

食材：西兰花、大蒜、少许盐

西兰花切小朵，清水加少许盐浸泡 10 分钟，焯水 30 秒捞出备用。

热油爆香蒜末，倒入西兰花大火快速翻炒 1 分钟。

放少许盐调味，快速翻匀就能出锅。

八、茼蒿鸡蛋鲜汤

食材

茼蒿200克、鸡蛋2个、食盐少许、葱花适量、清水800毫升

制作过程

1. 茼蒿清洗干净，切小段备用；鸡蛋打入碗中，充分搅拌打散。
2. 锅中加清水大火烧开，滴入少许食用油。
3. 下入茼蒿小段，小火煮2分钟，煮出清香汤汁。
4. 转小火，将蛋液缓缓淋入锅中，静置几秒形成蛋花。
5. 轻轻搅拌均匀，加入少许食盐调味。

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1. 撒上葱花增香，即可关火盛出。

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小贴士：不是说白菜豆腐不能吃，只是别长期单一吃；食补循序渐进，少盐清淡，晴天多晒晒太阳帮助钙吸收。有高血脂、痛风的朋友，肉类适量食用。