霜降将至，提醒：少吃“寒瓜”，多吃这8样，暖身润泽，安康入冬

霜降一到，气温骤降，寒气慢慢变重。西瓜、黄瓜这类寒性瓜果就要少吃，容易伤脾胃、积寒气。顺应时节多吃温润滋养的食材，暖脾胃、润秋燥，打好底子安稳入冬。

一、白萝卜牛肋条汤

食材

牛肋条、白萝卜、姜片

做法

1、牛肋条洗净切成方块，冷水下锅，放入姜片和少许料酒，大火煮沸，撇掉表面浮末，捞出用温水冲洗干净。

2、牛肋条、姜片放入砂锅中，倒入足量热水，大火煮开后转小火慢炖1.5小时，炖到肉质松软。

3、白萝卜去皮切厚块，下入锅里，继续炖煮25分钟，再加适量盐调味，撒上葱花就可以了。

二、玉米胡萝卜鸡丁

详细食材

鸡胸肉250g、甜玉米半根、胡萝卜半根、少许葱花、生抽、淀粉、盐、少许食用油

详细做法

1. 鸡胸肉切成均匀小丁，加少许生抽、淀粉、一点点食用油抓匀，腌制10分钟去腥锁嫩。
2. 玉米剥成粒，胡萝卜去皮切成和鸡丁大小一致的小丁，洗净沥干备用。
3. 锅中放少许食用油，油热后倒入鸡丁，中小火快速滑炒至变色，立刻盛出备用，避免炒老变硬。
4. 锅底留余油，倒入胡萝卜丁翻炒1分钟，再加入玉米粒翻炒均匀，炒出果蔬清香。
5. 倒入炒好的鸡丁，加少许食盐调味，大火快速翻炒1分钟，让食材味道融合。
6. 撒葱花翻炒两下即可出锅，清甜鲜香，清爽不油腻。

三、秋葵炒肉

食材：秋葵、瘦肉、生抽、蚝油、玉米淀粉、黑胡椒

做法：

1、秋葵洗净去蒂，放入沸水中焯水2分钟，捞出过凉水，斜切成段备用。

2、瘦肉切片，加1勺生抽、1勺蚝油、少许玉米淀粉，抓拌均匀，腌制10分钟入味锁嫩。

3、热锅少油，下入腌好的瘦肉，快速翻炒至肉片变色熟透，立刻盛出。

4、锅底留少许油，倒入秋葵翻炒片刻，把炒好的瘦肉倒回锅中，加少许生抽、蚝油、黑胡椒调味，翻炒均匀即可出锅。

四、蒜蓉豇豆

食材：豇豆 大蒜 干辣椒 食用油 盐

步骤：

1️⃣ 豇豆掐去两头、冲洗干净后切成三四厘米长的段；大蒜拍碎切成蒜末。

2️⃣ 热锅倒少许油，放入一半蒜末和干辣椒，小火煸出香味。

3️⃣ 倒入豇豆转大火翻炒，沿锅边淋小半碗清水，盖上锅盖焖两三分钟，待豇豆变软熟透，撒入剩下蒜末和少许盐，炒匀出锅。

五、白萝卜清炖牛腩

食材：牛腩一斤半、白萝卜一根、姜片、葱段、枸杞、盐、白胡椒粉。

做法：

1. 牛腩切块焯水洗净，白萝卜去皮切滚刀块。
2. 把牛腩、姜片、葱段放入砂锅，加满热水，大火煮开转小火煲一个半小时。
3. 把白萝卜块放进去，接着炖半小时，炖到萝卜透明软烂。
4. 出锅前撒一把枸杞，加盐和白胡椒粉调味，最后撒点葱花。喝上一碗，浑身暖洋洋。

六、豆角焖土豆

食材：土豆、豆角、瘦肉、小米辣、姜、蒜末

1、土豆切粗条泡进清水里，泡掉多余淀粉不容易粘锅；瘦肉、小米辣、姜蒜全部切好放一旁备用；

2、调灵魂料汁：1勺生抽、1勺蚝油、1勺淀粉、半勺老抽，再加少许盐和白糖，倒入清水搅匀，颜色可以根据食材多少灵活调整；

3、锅里倒油，下入姜蒜末，放入肉片翻炒变色先盛出来；再下土豆条煎到表面金黄捞出；

4、放入豆角翻炒至完全熟透，倒入调好的料汁，再把土豆、瘦肉倒回锅中一起翻拌。偏爱软烂口感的朋友，盖上锅盖焖3分钟会更香，拌饭真的绝啦！

七、白萝卜煎蛋汤

用料：白萝卜、鸡蛋、葱、盐 、松茸鲜（没有用味精也可）、 白胡椒粉

做法：

1、油热下入2个鸡蛋，煎好后盛出备用。

2、白萝卜洗净切丝，锅热下入萝卜丝翻炒至变软后加入开水。

3、下入煎好的鸡蛋，放入盐、松茸鲜（或味精）、白胡椒炖煮2分钟。最后出锅前撒入葱花即可。

八、晒豆角炒肉沫

食材配比

主料：晒干豆角120g、猪肉末150g

辅料：红小米辣6个、青蒜2根、大蒜4瓣、生姜3片

调料：生抽2勺、蚝油1勺、少许老抽（上色）、白砂糖半勺、食盐少许、食用油适量、料酒1勺

制作步骤

1. 干晒豆角提前放入温水中浸泡40分钟，泡软后反复搓洗干净，挤干水分，切成小段备用；姜蒜切末，小米辣切圈，青蒜分开切蒜白、蒜叶。
2. 热锅倒油，油温六成热，下入肉沫，快速划散翻炒，淋入1勺料酒，炒至肉沫变色、微微出油。
3. 放入姜蒜末、小米辣、青蒜白，小火炒出香辣香味。
4. 倒入切好的晒豆角段，开大火持续翻炒2分钟，把豆角的香味炒出来。
5. 加生抽、蚝油、一点点老抽、半勺白糖，翻炒均匀，根据口味补少许盐，晒豆角本身有咸度，盐一定要少放。
6. 沿锅边淋入少量清水，盖上锅盖焖1分钟，让豆角吸满肉香汤汁。

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霜降进补讲究温润，不要一次性大吃大喝；脾胃偏弱的人，羊肉少吃，避免积食。早睡少熬夜，注意添衣，内外兼顾才能安稳过冬。