进入10月易燥！建议：少吃“燥物”，多吃8样，润肺清热、稳度秋

刚跨进10月，不少人就开始犯愁：早上起来喉咙干得发紧，喝三大杯温水也缓不过来，嘴角冒起小火泡，就连皮肤都像晒蔫的落叶，摸上去糙糙的。老辈人常说“秋燥伤人于无形”，这时候要是还总想着吃火锅、炸串、麻辣香锅这些“燥物”，无疑是给身体“火上浇油”。不如顺着节气调整餐桌，多吃8样清润食材，做法简单家常，轻轻松松润肺清热，全家都能舒舒服服稳住秋。

一、四喜丸子

所需食材：猪肉末500克（三分肥七分瘦）、马蹄8个、鸡蛋1个、葱姜水半碗、生抽3勺、老抽1勺、蚝油1勺、料酒2勺、盐适量、白胡椒粉少许、淀粉2勺、冰糖5粒、八角2个、香叶2片、青菜几棵。

步骤：

1. 马蹄去皮切碎，猪肉末放入大碗中，加入马蹄碎、鸡蛋、葱姜水、生抽、老抽、蚝油、料酒、盐、白胡椒粉和淀粉。
2. 用筷子顺时针方向用力搅拌，直到肉馅上劲、变得粘稠有弹性。
3. 手上抹少许油，取一大团肉馅，反复摔打几次排出空气，团成四个大小均匀的大丸子。
4. 锅中倒油，油温六成热时放入丸子，中火炸至表面金黄定型，捞出沥油。
5. 另起锅，放入炸好的丸子，加入冰糖、八角、香叶、生抽和适量热水，水量没过丸子一半。
6. 大火烧开后转小火，盖上锅盖慢炖25分钟，中途翻动一次，让丸子均匀入味。
7. 青菜焯水后摆盘，将丸子放在中央，锅中汤汁收浓后淋在丸子上即可。

二、花菜炒牛肉

准备食材: 牛肉、花菜、青椒、蒜末、姜丝。

做法步骤:

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

2、花菜切小朵清洗干净，然后起锅烧水，水烧开之后，放入花菜焯熟，再捞出沥干水分备用。

3、切好青椒和蒜末，然后热锅烧油，油热以后，放入牛肉煸炒滑熟，再盛出备用。

4、另热锅烧油，油热以后，放入蒜末爆香，接着倒入青椒炒软，然后加入花菜和牛肉一起翻炒。

5、最后加入食盐和蚝油调味提鲜，再继续翻炒均匀入味，即可出锅开吃。

三、山药炖鸭肉

所需食材： 新鲜鸭肉半只（约800克）、铁棍山药300克、生姜4片、大葱1段、枸杞15克、料酒2汤匙、食盐适量、白胡椒粉少许、清水足量。

步骤：

1. 将鸭肉斩成大小均匀的块状，放入清水中浸泡30分钟，中途换水两次，尽量泡出肉中的血水，减少腥味。
2. 铁棍山药削去外皮，切成滚刀块，立即放入加了少许白醋的清水中浸泡，防止氧化变黑。生姜切片，大葱切段备用。
3. 锅中加入足量冷水，放入鸭块，加入1汤匙料酒和2片生姜，大火煮开后撇去浮沫，继续煮2分钟，捞出鸭块用温水冲洗干净。
4. 取一口砂锅，放入焯好水的鸭块、剩余的姜片和葱段，加入足量热水，水量要一次加足，中途尽量不添水。
5. 大火将砂锅烧开后，转成小火，盖上盖子慢炖1小时，让鸭肉的营养和鲜味充分释放到汤中。
6. 1小时后，将泡好的山药块沥干水分放入砂锅，继续小火炖煮20分钟，直至山药软糯、鸭肉酥烂。
7. 最后放入洗净的枸杞，加入适量食盐和少许白胡椒粉调味，再煮2分钟即可关火，盛出后撒上少许葱花点缀。

四、黄豆芽炒鱿鱼

准备食材：鱿鱼、黄豆芽、姜蒜末。

做法步骤：

1、鱿鱼清洗干净改花刀切好，然后起锅烧水，水烧开之后，放入鱿鱼焯熟，再捞出沥干水分备用。

2、清洗干净黄豆芽，然后热锅烧油，油热以后，放入姜蒜末爆香，接着倒入鱿鱼翻炒均匀。

3、炒出鱿鱼香味后，再加入黄豆芽一起翻炒均匀，接着加入食盐和生抽调味提鲜，然后淋入少许的清水一起翻炒。

4、翻炒至黄豆芽断生入味以后，即可出锅开吃。

五、板栗烧鸡

制作步骤

1.准备食材：三黄鸡半只、去皮板栗200克、生姜、大蒜、葱段、生抽、老抽、料酒、少许冰糖、食用油。

2.鸡肉剁成均匀小块，清水浸泡10分钟泡出血水，洗净沥干备用。

3.锅中冷水下入鸡块、姜片、料酒，大火焯水2分钟，撇去浮沫捞出洗净。

4.热锅倒油，放入冰糖小火炒出枣红色糖色，下入鸡块翻炒上色。

5.加入姜蒜爆香，淋入生抽、老抽翻炒均匀，激出肉香。

6.加入没过食材的热水，大火烧开转小火焖煮20分钟。

7.放入新鲜板栗，继续焖煮15分钟，开大火收浓汤汁，撒葱段即可出锅。

六、四神炖猪肚

制作步骤

1.准备食材，猪肚半个，茯苓10克，莲子10克，芡实10克，山药干10克，生姜4片，食盐、面粉适量。

2.猪肚放入盆中，加面粉反复揉搓，冲洗干净，去除内壁油脂和异味。

3.猪肚冷水下锅，加入两片姜，大火煮开，煮五分钟捞出，刮净内壁白膜，切块备用。

4.四神食材冲洗干净，莲子去掉芯，全部浸泡十分钟。

5.砂锅放入猪肚块、姜片、茯苓、莲子、芡实、山药干，加入足量清水。

6.大火烧开，转小火慢炖九十分钟，炖至猪肚软糯。

7.出锅前放少许食盐调味即可。

七、洋葱炒鸡蛋

食材准备

紫皮洋葱 2 个切细丝 鸡蛋 4 个 青椒 1 个切丝 大蒜 3 瓣、盐、生抽、香醋、白胡椒粉适量

做法步骤

1、鸡蛋加少许盐、白胡椒粉，充分打散打出细密泡沫。

2、热锅多倒一点油，六成热倒入蛋液，底部定型之后划成蛋块盛出。

3、锅中留底油，蒜末爆香，放入洋葱丝、青椒丝，中火翻炒两分钟，炒到洋葱变软边缘通透，甜味和营养物质才充分释放。

4、加盐、生抽调味翻匀。

5、把炒好的鸡蛋倒回锅里混合翻炒。

6、临出锅滴几滴香醋提香解腻，快速翻拌完成。

八、白萝卜雪梨汤

食材

白萝卜半根、雪梨1个、少量枸杞，不用加糖

做法

1. 白萝卜洗净，带皮切薄片；雪梨去核切块，梨皮保留，润燥效果更好。
2. 锅中加清水，放入萝卜片、雪梨块，大火烧开，转小火煮20分钟。

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https://gitlab.com/leoburnsmm032/mjpdufd/-/blob/main/20261013_093594.md

1. 关火前撒上枸杞，焖5分钟即可。

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