霜降至降温来袭，别忘了这8种食物，温暖又补身，精神满满！

霜降一到，气温快速走低，寒气越来越重，正是秋冬交替调养的关键时候。不用名贵食材，这8道家常温补菜，温润不燥，暖身补元气，换着做给家人吃，抵御寒气，浑身舒服，精神十足！

一、板栗烧鸡翅

原料：鸡翅、板栗仁、姜片、料酒、生抽、盐、白胡椒、葱花

1. 少油下锅，鸡翅煎至两面金黄，放姜片煸香。
2. 淋料酒、生抽翻炒上色，加清水没过食材。
3. 放入板栗仁，大火烧开转小火焖煮15分钟。
4. 加盐、白胡椒调味，大火收汁，撒葱花出锅。

二、清蒸鲈鱼

食材：鲈鱼1条，约600到800克。姜一块，葱几根，蒸鱼豉油，食用油一小勺。

做法：

1、鱼处理干净，两面各划两刀，别抹盐，抹盐肉容易老。

2、盘底铺姜片和葱段，鱼放上去，鱼肚子里也塞点姜葱。

3、水烧开，再上锅。大火蒸8分钟，关火焖2分钟。

4、拿出来，把盘里的腥水倒掉，姜葱也夹掉。

5、重新铺上细葱丝，淋两勺蒸鱼豉油。

5、锅里烧一小勺油，烧到微微冒烟，往葱丝上一泼，“滋啦”一声，香味就出来了。

三、南瓜蒸排骨

食材：排骨、南瓜、大蒜、生抽、蚝油、淀粉、葱花

做法

1. 排骨清洗干净，加蒜末、生抽、蚝油、少许淀粉抓匀，腌制30分钟。
2. 南瓜去皮去籽，切成大块铺在碗底。
3. 腌好的排骨铺在南瓜上面，上锅大火蒸35分钟。
4. 出锅撒上葱花，原汁原味，肉嫩瓜甜。

四、清炒茼蒿

食材：茼蒿一把、大蒜3瓣、盐少许、食用油

做法

1. 茼蒿摘去老根黄叶，洗净沥干水分；大蒜拍碎切末。
2. 热锅放少许油，下入蒜末小火炒出香味。
3. 开大火倒入茼蒿快速翻炒，看到菜叶变软。
4. 加少许盐调味，翻炒十几秒立刻出锅。

亮点：自带清香，开胃助消化，少油快炒保留脆嫩口感。

五、山药木耳炒荷兰豆

食材：铁棍山药半根、干木耳一小把、荷兰豆150g、蒜片、少许盐

做法

1. 木耳提前泡发洗净；山药去皮切薄片，泡清水防氧化发黑；荷兰豆撕去老筋。
2. 锅中烧水，水开下入山药、木耳、荷兰豆焯水1分钟捞出。
3. 少油爆香蒜片，倒入全部食材大火翻炒。
4. 放少许盐调味，翻匀即可出锅。

亮点：山药健脾养胃，木耳清润，口感脆爽不油腻。

六、萝卜炖羊肉

准备食材和配料： 白萝卜，羊肉，姜片，葱段，料酒，盐，香菜

做法：

1，羊肉切块，冷水下锅，先焯水，再捞出洗净 。

2，白萝卜去皮，切滚刀块 。

3，砂锅里放入羊肉，姜片和葱段，再加料酒和热水，炖1小时 。

4，放入萝卜，再炖30分钟，最后加盐，撒香菜就可以了 。

七、板栗焖土鸡

食材：土鸡半只、去壳板栗、姜片、葱段、生抽、盐

做法

1. 鸡块冷水加姜片料酒焯水，冲洗干净沥干。
2. 鸡块下锅煎至微黄，放姜片爆香，加生抽翻炒上色，倒入热水小火炖40分钟。
3. 加入板栗焖20分钟，加盐收汁，撒葱段出锅。

八、韭菜炒虾仁

食材：鲜虾仁、韭菜、姜丝、盐

做法

1. 虾仁去虾线洗净；韭菜摘洗干净切段。
2. 热锅少油，姜丝爆香，下入虾仁炒至卷曲变红。

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霜降养生小贴士：霜降进补讲究温养，少吃生冷瓜果、冰饮；温补不要过量，避免上火；早晚及时添衣，配合适度活动，御寒效果更好。