立秋养骨，别再吃白菜萝卜！这8样食材让你腿脚有劲如年轻人

立秋之后，阳气慢慢收敛，正是养骨的好时节。很多人还总吃白菜萝卜，营养偏单一。想要骨骼结实、腿脚有力，不妨多吃下面这8道家常养骨菜，补钙补营养，做法简单，老少都适合。

一、虎皮青椒

食材：青椒，蒜末，料汁：2勺生抽，2勺醋，半勺蚝油，少许盐和白糖

做法：

1、锅中少许油，倒入青椒中小火慢慢按压煎出虎皮状

2、青椒微微变软，加入蒜末炒香倒入料汁翻炒均匀，大火收汁即可。

二、杏鲍菇炒牛肉

准备食材: 杏鲍菇、牛肉、青椒、蒜末、姜丝。

做法步骤:

1、牛肉切成薄片放入碗中，然后加入姜丝、淀粉、胡椒粉和花生油抓拌均匀，再腌制十分钟备用。

2、清洗干净杏鲍菇切薄片，然后起锅烧水，水烧开之后，放入杏鲍菇焯熟，再捞出沥干水分备用。

3、热锅烧油，油热以后，放入腌制好的牛肉煸炒至变色，再盛出备用，接着切好青椒准备好。

4、另热锅烧油，油热以后，放入蒜末爆香，接着倒入青椒翻炒几下，再倒入杏鲍菇一起翻炒均匀。

5、然后往里加入适量的食盐调味，再继续翻炒均匀，接着倒入牛肉一起翻炒，最后淋入生抽和蚝油调味提鲜，在一起翻炒均匀入味，即可出锅开吃。

三、丝瓜蛤蜊汤

食材：丝瓜 蛤蜊 姜 葱 盐

步骤：

1、蛤蜊提前用淡盐水浸泡两小时吐净泥沙，刷洗干净外壳；丝瓜去皮切成滚刀块，姜切片，葱切段。

2、 锅中加少许油，下姜片葱段炒香，倒入丝瓜块翻炒1分钟，加入足量清水大火煮开。

3、水开后放入蛤蜊，煮至全部开口即关火，加少许盐调味，撒上葱花即可出锅。

四、白萝卜胡萝卜炖牛肉

1.牛肉切块，冷水下锅焯一遍，水开后血沫子撇干净，捞出来用温水冲一下。这一步别偷懒，沫子撇不净，炖出来的汤发腥。

2.另起一锅，放牛肉、姜片、葱段，加足开水，大火烧开转小火先炖。牛肉炖到五成熟左右，再把白萝卜块放进去；等白萝卜炖到六成熟，最后下胡萝卜，中火十来分钟就差不多了。

3.白萝卜先下、胡萝卜后下，因为胡萝卜比白萝卜熟得快，一起扔进去，萝卜还没透，胡萝卜已经软塌塌了。出锅前撒盐，丢一把香菜，汤清肉烂，萝卜吸饱了牛肉味，比肉还抢手。

五、蒜蓉素炒儿菜

食材：儿菜、大蒜、辣椒。

1、儿菜选择新鲜鲜嫩的购买，菜疙瘩的部分要嫩一些这样口感更好。

2、儿菜先经过简单的处理，把表皮老的部分切掉，口感更脆嫩没有渣。

3、处理好的儿菜清洗干净沥干水。

4、洗净的儿菜切片待用。

5、儿菜片可以先冲洗一下，去掉微微的苦味。

6、加点盐腌制一下，腌制去掉儿菜的苦涩，吃起来口感更爽脆脆甜。

7、腌制脱水的儿菜，再冲洗一下，然后挤干水分待用。

8、锅里加水煮沸，加入少许的油和盐，下入儿菜焯水一下。焯水30秒立刻捞起，沥干水待用。

9、热锅凉油，建议选择猪油，下入蒜末和辣椒一起爆香。

10、下入儿菜大火一起爆炒。

11、加入少许的盐、鸡精、蚝油甜味提鲜。

12、翻炒均匀，即可出锅装盘上桌享用。

六、香菇炒西蓝花

准备食材: 香菇、西蓝花、蒜末。

做法步骤:

1、香菇和西蓝花清洗干净，然后把西蓝花切成小朵，香菇切成薄片备用。

2、起锅烧水，水烧开之后，分别放入香菇和西蓝花焯熟，接着捞出沥干水分备用。

3、热锅烧油，油热以后，放入蒜末爆香，接着倒入西蓝花和香菇大火翻炒均匀。

4、然后加入适量的食盐和黑胡椒粉调味提鲜，再继续翻炒均匀入味，即可出锅开吃。

七、拔丝地瓜

食材：红薯(1斤4两左右)白糖120g，玉米淀粉。

做法:1、红薯去皮切滚刀块，尽量扁点切好熟。

2、水开下锅煮，煮到再次开锅捞出来过凉水，沥干水分。

3、红薯表面拍玉米淀粉，裹上薄薄一小层，看不见干面粉就行，油温烧到筷子放进去冒密集泡泡下锅，中小火慢炸，炸熟捞出。

4、熬糖：先开中火，120g糖用少许水化开就行，熬倒变色转小火，熬到变金黄色关火，再熬几秒，先舀出一勺，再将地瓜倒入锅中，舀出来那勺倒地瓜表面翻炒均匀即可出锅。

八、糖醋里脊

食材：猪里脊、鸡蛋、淀粉

调味：番茄酱、白糖、白醋、生抽、盐

做法：

1 里脊肉切成小指粗的条，加盐、生抽、一点蛋液，抓匀腌10分钟。

2 肉条在干淀粉里滚一圈，抖掉多余的粉，六成油温下锅，炸到定型捞出。

3 油温升到八成热，肉条回锅复炸半分钟，捞出来外壳就是脆的。

4 锅里留一点底油，放番茄酱、白糖、白醋，加小半碗水，小火熬到冒大泡。

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5 倒入肉条快速翻匀，酱汁裹上就装盘。

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小贴士：食补需要坚持，补钙同时多晒晒太阳，帮助钙吸收；口味清淡，少盐，盐吃多会加速钙流失。有高血脂、痛风的朋友，海鲜、肉类适量食用。