给孩子补钙，这8道家常菜换着做，有荤有素有汤，比骨头汤实在

不少家长一到孩子蹿个子的年纪，就天天熬浓白的骨头汤，以为汤越白钙越多，殊不知骨头里的钙根本熬不出来，一碗汤的含钙量还不及一小口牛奶，喝多了反而囤满脂肪，娃积食还补不上营养。真正靠谱的补钙藏在日常家常菜里，高钙食材搭配均衡做法，钙好吸收娃还爱吃，下面这8道菜换着做，一周不重样，比喝大骨汤实在10倍：

一、蒜薹炒鸡蛋

准备食材：蒜薹、鸡蛋、盐、鸡精、生抽、蚝油、十三香、食用油

做法：

1、蒜薹洗净切成小段，鸡蛋打散，加一点盐和鸡精搅匀。

2、锅里倒油，先把鸡蛋炒熟，盛出来备用。

3、锅里再放一点油，下蒜薹翻炒。

4、蒜薹炒到基本断生以后，把鸡蛋倒回去，加一点生抽、蚝油和十三香，再根据味道补少许盐，快速翻匀就可以出锅。

二、番茄娃娃菜牛肉汤

所需食材

熟透番茄2个、娃娃菜1颗、嫩牛肉150g、姜丝、葱花

盐、白胡椒粉、生抽、淀粉、少许食用油

详细制作步骤

1. 新鲜嫩牛肉切成均匀薄片，逆着纹理切，肉质更嫩不塞牙。

2. 牛肉片中加少许姜丝、半勺生抽、少许白胡椒粉、一勺淀粉。

3. 淋几滴食用油，下手充分抓拌均匀，腌制10分钟锁水去腥。

4. 番茄顶部划十字，用开水烫一下，轻松撕掉外皮，口感更细腻。

5. 去皮的番茄切成小块，方便翻炒出沙。

6. 娃娃菜清洗干净，切成宽条，菜帮菜叶分开备用。

7. 锅中放少许底油，下入番茄块，中小火不停翻炒。

8. 慢慢炒出番茄红油和浓稠沙瓤，番茄彻底软烂，汤底更浓郁。

9. 加入足量清水，大火烧开，煮2分钟，熬出酸甜番茄底汤。

10. 先放入偏硬的娃娃菜菜帮，煮1分钟煮至半熟。

11. 再放入娃娃菜菜叶，继续煮30秒。

12. 转小火，分散下入腌制好的牛肉片，不要一次性倒堆。

13. 肉片下锅静置定型，轻轻推动，防止粘连。

14. 中小火煮1分半钟，牛肉全部变色熟透，不要久煮，避免肉质变老。

15. 根据个人口味加入适量盐、少许白胡椒粉调味。

16. 搅拌均匀入味，撒上葱花即可关火出锅。

三、桂花马蹄爽

主要食材：马蹄10个，红枣枸杞藕粉50克，冰糖适量，干桂花适量

【具体做法】

1、马蹄清洗干净，去皮，切成小颗粒状。

2、红枣枸杞藕粉加入半碗清水搅拌均匀。藕粉可以用任何一种口味的，原味的也行，没有藕粉也可以用玉米淀粉、红薯淀粉或者马铃薯淀粉代替。

3、马蹄碎跟清水入锅，加入一小块冰糖，大火煮开，转中火继续煮10分钟。

4、将调好的藕粉糊，倒入锅中边倒边搅拌，继续烧开煮两三分钟关火。

5、撒上干桂花，或者加入一勺糖桂花搅拌均匀就可以了。

四、板栗烧排骨

主料：猪肋排500克、新鲜板栗250克

辅料：姜片、葱段

调料：生抽、老抽、料酒、冰糖、食盐、食用油

详细做法

1. 排骨剁小段，冷水加姜片料酒焯水，撇去浮沫捞出洗净沥干；板栗剥去外壳内皮。

2. 锅里少油，放入排骨中火煸炒至表面微微焦黄。

3. 下姜片葱段爆香，加料酒、生抽、少许老抽、冰糖翻炒上色。

4. 倒入热开水没过食材，大火烧开转小火焖35分钟。

5. 放入板栗继续焖煮20分钟至板栗粉糯，调入食盐，大火收汁即可。

五、西芹炒肉片

材料：五花肉，瘦肉，西芹，蒜末，酱油，蚝油，盐

1.把肥肉放在锅里煎出油来，再把瘦肉也放进去一起翻炒至变色。

2.放蒜末爆香，加入酱油炒出香味来给肉上色。

3.把西芹放入锅中大火快炒，加入蚝油和适量的盐。

4.炒至西芹熟透就可以出锅了。

六、花菜炒鸡蛋

所需材料：花菜500克、鸡蛋3个、油盐适量、葱1段、姜1片、大蒜2瓣、

做法步骤：

1.菜花用的是散菜花，比较容易入味，把菜花分成小朵，放在淡盐水中浸泡10分钟。菜花虽然营养丰富，但常有残留的农药，还容易生菜虫，所以在吃之前，将菜花放在盐水里浸泡几分钟，菜虫就跑出来了，还可有助于去除残留农药。

2.将鸡蛋磕入碗内，用筷子抽打起泡，将鸡蛋充分搅打均匀，葱切葱花，姜切丝，大蒜切片。

3.锅加水烧开，加入少许盐，下入菜花焯水，将花菜焯水至梗部颜色变深绿，花菜至断生，将花菜捞出，花菜焯水时，在水中加入少许盐，会使花菜颜色更绿一些。

4.把花菜放在冷水里投凉，捞出沥净水分待用，花菜焯水后，马上要放在冷水中降温，这样可以保持花菜口感脆嫩，颜色也不会变黄，看起来更有食欲。

5.锅加油烧热，淋入鸡蛋液摊开，待蛋液加热至凝固，再翻炒成块，将鸡蛋块盛出待用，鸡蛋要炒的嫩一些，不要炒老了，吃着比较嫩。

6.锅内再添加少许油，下入葱花，姜丝，蒜片爆香。下入花菜，翻炒1分钟左右，花菜已经是熟的了，炒制时间不要过长。

7.下入炒好的鸡蛋块，加入盐、大火快速翻炒均匀，关火，盛出装盘即可。

七、肉圆子蒸毛豆

食材：猪肉末、新鲜毛豆、生姜、葱花、盐、生抽、淀粉

做法

1、肉末加姜末、少许生抽、盐、淀粉，分次加少量清水，朝同一方向搅打上劲，捏成大小适中的肉圆；

2、毛豆洗净铺在碗底，把肉圆依次摆放在毛豆上面；

3、碗内加少许清水，冷水上锅蒸 25 分钟，出锅撒葱花增香。

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所需食材：新鲜瓜一个（约500克）、大蒜三瓣、小葱两根、干辣椒两个、食盐适量、生抽一勺、食用油适量、香油少许。

步骤：

1. 将瓜用清水冲洗干净，削去外皮，对半切开，用勺子挖去中间的瓜瓤和瓜籽，再切成厚薄均匀的薄片备用。

2. 大蒜去皮切成蒜末，小葱洗净切成葱花，干辣椒剪成小段，去掉辣椒籽以免炒糊发苦。

3. 锅中倒入适量食用油，开中火加热，待油温五成热时放入蒜末和干辣椒段，煸炒出香味。

4. 将切好的瓜片倒入锅中，转大火快速翻炒，使瓜片均匀受热，炒至瓜片边缘微微变软。

5. 沿锅边淋入一勺生抽，加入适量食盐调味，继续大火翻炒均匀，让调料充分裹在瓜片上。

6. 炒至瓜片断生、色泽透亮时，撒入切好的葱花，翻炒几下激发出葱香。

7. 关火后淋入少许香油提香

这些菜食材楼下菜场就能买到，不用费劲熬几小时汤，换着花样给娃做，钙补得扎扎实实，娃吃饭香个子也顺着往上窜。https://github.com/andersonclayton1888/xncjkv/blob/main/keke_412866.md
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