9月遇到这几样食材别手软，清润不油腻，正适合对付秋老虎

九月一到，暑气未消，秋燥又至，很多人开始觉得口干舌燥、胃口变差，这时候饮食上就得格外讲究。老话说“秋老虎”厉害，指的就是这段时间白天热、早晚凉，身体最容易出现燥热和疲乏。作为今日头条美食博主，我建议大家遇到这几样应季食材千万别手软，它们清润不油腻，既能补充营养，又能帮身体平稳过渡到秋天。无论是炖汤、清炒还是煮粥，都能让家人吃得舒服又健康。接下来就和大家分享几道适合这个时节的家常做法，简单易学，正适合对付秋老虎。

【菜一：百合莲子银耳羹】

所需食材：干银耳一朵、干百合二十克、干莲子三十克、红枣六颗、枸杞十克、冰糖适量、清水约一千五百毫升。

步骤：

1. 干银耳提前用冷水泡发两小时，去掉根部黄色硬蒂，撕成小朵备用。

2. 干百合和干莲子分别用温水浸泡半小时，莲子若带芯可去掉，避免发苦。

3. 红枣洗净后去核，枸杞用清水略泡五分钟，捞出沥干。

4. 锅中加入清水，放入银耳、百合、莲子、红枣，大火煮开。

5. 水开后转小火慢炖四十分钟，期间偶尔搅拌防止粘底。

6. 加入冰糖和枸杞，继续小火煮十分钟，至冰糖完全融化。

7. 关火后焖五分钟，盛出温热食用，胶质浓稠口感更佳。

1. 银耳泡发时间要充足，否则煮不出胶质，口感会偏脆硬。

2. 莲子芯较苦，若不喜欢苦味一定要提前去除，以免影响整锅羹的味道。

3. 冰糖用量可根据个人口味调整，糖尿病患者可省略或改用代糖。

【菜二：清炒山药木耳】

所需食材：铁棍山药一根、干木耳十五克、胡萝卜半根、青椒一个、蒜三瓣、盐适量、生抽一勺、食用油适量。

步骤：

1. 干木耳提前用冷水泡发一小时，洗净后撕成小朵，去掉硬根。

2. 铁棍山药去皮，斜切成薄片，放入淡盐水中浸泡防止氧化变黑。

3. 胡萝卜去皮切片，青椒去籽切块，蒜切成蒜末备用。

4. 锅中烧开水，将木耳和山药分别焯水一分钟，捞出沥干。

5. 热锅倒油，放入蒜末小火爆香，注意不要炒焦。

6. 加入胡萝卜片翻炒一分钟，再放入山药、木耳和青椒大火快炒。

7. 调入盐和生抽，翻炒均匀后即可出锅，保持食材脆嫩。

1. 山药去皮时建议戴手套，黏液容易引起皮肤瘙痒。

2. 木耳不宜久泡，泡发超过四小时可能滋生细菌，最好现泡现用。

3. 焯水时间不宜过长，否则山药会变软烂，失去清脆口感。

【菜三：冬瓜薏米老鸭汤】

所需食材：老鸭半只、冬瓜五百克、薏米三十克、生姜三片、料酒一勺、盐适量、清水约两千毫升。

步骤：

1. 薏米提前用清水浸泡一小时，捞出沥干备用。

2. 老鸭斩块，冷水下锅，加入料酒和两片生姜，焯水去血沫。

3. 焯好的鸭块捞出，用温水冲洗干净，沥干水分。

4. 冬瓜去皮去瓤，切成厚块，不要切太小以免煮化。

5. 砂锅中加入清水，放入鸭块、薏米和剩余姜片，大火煮开。

6. 煮开后转小火炖一小时，再放入冬瓜块继续炖二十分钟。

7. 最后加盐调味，关火后焖三分钟即可盛出食用。

1. 老鸭焯水时冷水下锅，能更好地逼出血沫和腥味。

2. 冬瓜后放可以保持形状，避免长时间炖煮变成糊状。

3. 薏米性偏凉，脾胃虚寒的人可减少用量或提前炒制一下。

【菜四：西芹炒腰果】

所需食材：西芹三百克、生腰果八十克、胡萝卜半根、蒜两瓣、盐适量、食用油适量、水淀粉少许。

步骤：

1. 西芹撕去老筋，洗净后斜切成段，胡萝卜去皮切片。

2. 生腰果放入冷油锅中，小火慢慢炸至微黄，捞出沥油放凉。

3. 锅中烧开水，加入少许盐和几滴油，将西芹和胡萝卜焯水三十秒。

4. 焯好的西芹和胡萝卜迅速过凉水，保持颜色翠绿和口感脆爽。

5. 热锅倒油，放入蒜末爆香，加入西芹和胡萝卜大火翻炒。

6. 调入盐，淋入少许水淀粉勾薄芡，翻炒均匀。

7. 关火后倒入炸好的腰果，快速拌匀即可出锅。

1. 腰果一定要冷油下锅小火炸，否则容易外焦里生。

2. 西芹焯水后过凉水能保持脆嫩，但时间不宜过长。

3. 腰果最后放，避免长时间加热回软，影响酥脆口感。

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