必吃的家常养生菜，养肝清肠润秋燥，健脾养胃少生病

九月入秋，暑气渐退，燥气渐盛。中医讲究“秋养肺、冬养肾”，而长夏与初秋交替之际，脾胃尚在调整，肝气易郁，肠燥易结。此时饮食宜清淡温润，忌辛辣厚腻。今日为各位读者甄选几道家常养生菜，取材寻常市井，做法简便，却能养肝血、清肠浊、润秋燥、健脾土。不必名贵药材，无需繁复技法，只需顺应时节，把一日三餐做成最平和的补药。坚持食用，肝舒肠净，脾胃安和，自然少生病痛，安然度秋。

第一道：山药木耳炒荷兰豆

所需食材：铁棍山药一根、干木耳一小把、荷兰豆二百克、胡萝卜半根、蒜末适量、盐、生抽、水淀粉、食用油。

步骤：

1. 干木耳提前用冷水泡发两小时，摘去根部硬蒂，撕成小朵备用。

2. 铁棍山药戴手套去皮，斜切成薄片，放入淡盐水中浸泡防止氧化变黑。

3. 荷兰豆撕去两边的老筋，洗净；胡萝卜去皮切成菱形薄片。

4. 锅中烧开水，加少许盐和几滴油，依次下入木耳、荷兰豆、胡萝卜片焯水一分钟，捞出过凉。

5. 热锅凉油，下蒜末小火煸出香味，注意不要炒焦。

6. 转大火，倒入山药片快速翻炒一分钟，再加入焯好的木耳、荷兰豆和胡萝卜。

7. 淋入一勺生抽、适量盐调味，最后勾薄芡，翻炒均匀即可出锅。

1. 山药黏液易致手痒，务必戴手套处理，若已沾上可用醋搓洗缓解。

2. 木耳泡发时间不宜超过四小时，避免滋生有害物质。

3. 荷兰豆必须焯透或炒熟，半生食用可能引起肠胃不适。

第二道：南瓜小米蒸排骨

所需食材：老南瓜三百克、小米半碗、猪肋排四百克、姜末、蒜末、生抽、蚝油、料酒、白胡椒粉、盐、淀粉、香油。

步骤：

1. 小米提前用清水浸泡两小时，沥干水分备用。

2. 猪肋排斩成小段，用清水浸泡半小时去血水，中途换水两次。

3. 排骨沥干，加姜末、蒜末、一勺生抽、一勺蚝油、半勺料酒、少许白胡椒粉和盐抓匀。

4. 再加入一勺淀粉和一勺香油，继续抓拌至排骨表面起浆，腌制二十分钟。

5. 老南瓜去皮去瓤，切成厚约一厘米的片，铺在蒸碗底部。

6. 将腌好的排骨逐块裹上泡好的小米，均匀码放在南瓜片上。

7. 蒸锅上汽后放入蒸碗，大火蒸四十分钟，关火焖五分钟即可取出。

1. 小米必须充分泡透，否则蒸出来口感发硬，不易消化。

2. 南瓜选老一些的，甜度高、水分少，蒸后不易塌软成泥。

3. 排骨腌制时间要足，若赶时间可用手反复抓揉加速入味。

第三道：白萝卜豆腐鲫鱼汤

所需食材：鲜活鲫鱼一条、白萝卜半根、嫩豆腐一块、姜片、葱结、料酒、白胡椒粉、盐、食用油、香菜少许。

步骤：

1. 鲫鱼去鳞去腮去内脏，撕掉腹内黑膜，洗净后两面各划三刀。

2. 用厨房纸吸干鱼身水分，热锅用姜片擦底，倒油烧热后下鱼。

3. 中小火将鲫鱼煎至两面金黄定型，不要频繁翻动以免破皮。

4. 沿锅边淋入一勺料酒，立刻加入足量滚烫开水，放入姜片和葱结。

5. 大火煮五分钟至汤色变白，转中火继续炖十五分钟。

6. 白萝卜去皮切细丝，嫩豆腐切小块，一起下入汤中再炖十分钟。

7. 拣出葱结和姜片，加盐和白胡椒粉调味，撒香菜即可关火。

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http://www.mrt66.cn/Article/details/386975731.sHtML

1. 煎鱼后必须加开水，冷水会让蛋白质骤缩，汤色不白且腥味重。

2. 白萝卜丝切得越细越易熟，也能更好释放清甜味。

3. 豆腐选用嫩豆腐口感更滑，但下锅后不要大力搅动，避免碎烂。

以上三道家常菜，食材普通，做法不繁，却暗合秋季养生的要义。山药健脾固本，木耳清肠排浊，南瓜小米温养胃气，鲫鱼萝卜润燥顺气。隔三差五轮换着做，既不给脾胃添负担，又能缓缓化解秋燥带来的干、热、堵。养生不必求奇求贵，把寻常菜蔬做对了，便是最好的药方。九月里，愿各位读者吃得温润，睡得安稳，肝舒肠净，脾胃和畅，以平和之身迎接深秋。若觉受用，不妨转发给身边牵挂的人。https://gitlab.com/justinhilllkd0v/teizaop/-/blob/main/k20261019_981381.md
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