出伏后，这8种“高钙菜”使劲吃，比牛奶还补钙，老人腿脚有劲|排骨|鸡蛋|葱花|调味|软烂|美味菜肴

分享至

出伏之后暑气渐消，秋凉慢慢渗进日常，不少老人总觉得腿脚发沉、爬两层楼就酸累——这其实是季节转换时，钙质流失速度加快发出的信号。很多人天天逼着老人喝牛奶补钙，殊不知餐桌上常见的8种“高钙菜”，钙含量比牛奶还出彩，做法简单香到舔盘，常吃骨头硬朗、腿脚有劲，全家老小都适合。

一、芹菜炒木耳

【食材】：芹菜、干木耳、蒜末、盐、生抽、少许食用油

【做法】

1、木耳提前用温水泡发，撕成小朵洗净；芹菜摘掉老叶，去掉粗根，清洗干净后切成小段。

2、锅中烧开水，放入木耳焯水1分钟，捞出沥干水分，去除杂质和涩味。

3、热锅倒油，放入蒜末爆香，先倒入芹菜段，大火翻炒1分钟，炒出芹菜清香。

4、加入焯好水的木耳继续翻炒2分钟，食材断生后，加少许盐和生抽调味，翻炒均匀就能出锅。

二、山药鸡汤

食材：土鸡半只、铁棍山药1根、红枣4颗、姜片、枸杞、食盐

详细做法：

1、鸡肉切块冷水焯水，去除浮沫和多余油脂，冲洗干净；

2、山药去皮切小段，泡清水防止氧化发黑；

3、砂锅放入鸡块、姜片、红枣，加足量清水，大火煮开转小火炖50分钟；

4、加入山药继续炖20分钟，至鸡肉软烂、山药粉糯；

5、最后放入枸杞焖5分钟，加盐调味，温润鲜甜、补虚养胃。

三、西红柿炒鸡蛋

所需食材：新鲜自然成熟的西红柿2个（约350克），农家土鸡蛋3枚，小葱1根，食盐3克，白糖2克，食用油12毫升，料酒3毫升，清水10毫升。

步骤：

西红柿洗净后在顶部轻轻划上十字刀口，放入沸水中烫20秒，捞出后趁热撕去外皮，切成大小均匀的滚刀块备用，去皮后口感更细腻，孩子咀嚼不费劲。
鸡蛋磕入干净碗中，加入1克食盐、几滴料酒和10毫升清水，用筷子沿同一方向充分搅打约1分钟，至蛋液表面泛起细密泡沫，这样炒出的蛋更加蓬松嫩滑。
炒锅置于灶上烧热，倒入8毫升食用油，待油温升至五成热时缓缓倒入蛋液，待底部微微凝固后用筷子快速划散，形成大块金黄的蛋花。
将鸡蛋炒成蓬松块状后立即盛出，避免在锅中停留过久导致水分流失、口感变老发硬，盛入盘中待用。
锅中留少许底油，放入切好的西红柿块，转中火持续翻炒约2分钟，期间可用锅铲背面轻压帮助出汁，让番茄红素充分释放。
待西红柿完全软烂出沙、汤汁浓郁后，加入2克白糖提鲜中和酸味，再把炒好的鸡蛋倒回锅中快速翻匀，让蛋块充分裹满番茄汁。
加入剩余食盐调味，撒上切好的葱花，快速翻拌两下即可出锅装盘，趁热食用风味最佳，酸甜开胃的汤汁拌饭尤受孩子喜爱。

四、酱卤牛排骨

卤味醇厚，软烂入味，中元节家宴硬菜，耐嚼又解馋。

食材：牛排骨、八角、香叶、桂皮、姜片、生抽、老抽、冰糖

做法

牛排骨冷水下锅，加姜片料酒焯水，撇去浮沫捞出洗净。
锅中放排骨，加入香料、生抽3勺、老抽1勺、冰糖，加足量热水没过食材。

3.大火烧开转小火慢炖90分钟，炖至肉质软烂，开大火稍微收浓汤汁就可以出锅。

五、丝瓜炒鸡蛋

食材

丝瓜、鸡蛋、葱花、盐、鸡精

分布做法

丝瓜去皮切滚刀块，鸡蛋打散加盐搅匀
热锅倒油，鸡蛋炒熟盛出备用
锅中底油下入丝瓜，大火翻炒至变软出水
倒入炒好的鸡蛋，加适量盐调味
翻炒均匀，撒葱花即可出锅

六、番茄金针菇巴沙鱼煲

食材准备

巴沙鱼柳1条、番茄2个、金针菇1把、少许葱花、生抽1勺、少许盐、半勺零卡糖

制作步骤

巴沙鱼切厚片，撒少许黑胡椒腌制十分钟；番茄去皮切小块；金针菇去根撕开洗净。
锅中刷一点点油，下入番茄块不断翻炒，炒至完全出沙。
倒入适量清水大火煮开，放入金针菇小火煮三分钟。
一片片下入巴沙鱼片，鱼片很容易熟，煮3‑4分钟。
加入生抽、盐、少量零卡糖调味，撒葱花出锅。

七、荷塘小炒

所需食材：莲藕1节（约200克）、荷兰豆150克、甜玉米粒100克、泡发黑木耳50克、胡萝卜半根、大蒜2瓣、盐适量、白糖少许、水淀粉适量、食用油适量。

步骤：

1.莲藕削去外皮，切成薄片，立刻浸入加了白醋的清水中，防止变色，浸泡10分钟后捞出沥干。

2.荷兰豆撕去两边的老筋，洗净备用；胡萝卜切成与藕片相仿的菱形片；黑木耳撕成小朵。

3.锅中烧开水，滴几滴油和少许盐，先将藕片下锅焯烫30秒，再放入荷兰豆和胡萝卜片，继续焯烫20秒，最后放入玉米粒和黑木耳，烫10秒后全部捞出，迅速过凉水，以保持脆嫩口感。

4.大蒜拍碎切末，炒锅烧热，倒入适量食用油，油温六成热时下蒜末爆出香味。

5.将焯好的所有蔬菜一同倒入锅中，大火快速翻炒约30秒，让食材均匀裹上油脂。

6.加入适量盐和少许白糖提鲜，继续大火翻炒几下，使调味料充分融合。

7.淋入少许水淀粉勾个薄芡，待芡汁明亮地包裹在食材上，即可关火出锅。

八、清蒸鲈鱼

【食材准备】鲈鱼 1 条（约 500g）姜片、葱段、葱丝、姜丝适量蒸鱼豉油 2 勺食用油 1 勺

【做法步骤】

鲈鱼处理干净，鱼身两面划几刀，用葱姜水浸泡 10 分钟去腥。
盘底铺姜片葱段，放上鲈鱼。冷水上锅，水开后蒸 8 分钟（整条蒸 10 分钟）。
关键一步：蒸好的鱼，盘底会有一层腥水，一定要全部倒掉 —— 这是去腥的关键，舍不得倒就会腥。

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出伏之后别总盯着牛奶补钙，这几样菜几块钱就能做一大盘，换着花样端上桌，全家吃半个月，明显感觉腿脚不发飘，换季少生病，比买贵价保健品划算太多。

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