立秋贴秋膘，这6道润燥补膘菜，孩子吃了能长肉不积食，还可润秋燥

到了秋天，很多人一提贴秋膘，脑子里先蹦出来的就是红烧肉、肘子、炖排骨，恨不得把锅里那点油香全给安排明白。可家里真有老人和孩子的时候，这套吃法就得收一收了。尤其是我家这种，上有70多岁的老爹老娘，下有两个十岁左右的皮小子，饭桌上讲究的不是谁吃得猛，而是谁吃得舒服、吃得稳当。

这次这6道菜，路子就很实在。牛肉补铁补蛋白，罗非鱼刺少好下口，丝瓜炒蛋清爽润燥，山药蒸排骨软和，土豆焖鸡块顶饱，蒜香西兰花负责解腻。说白了，就是把秋天该补的补上，把肠胃的脾气也照顾到了。这个思路，不是瞎讲究，是很适合山东人家里过日子的做法，实惠、顶事、还不折腾。

先说最容易被家里孩子抢光的香菜炒牛肉。很多孩子平时一听牛肉就高兴，关键是做法别整得老柴老硬。牛里脊150克，切片后加生抽、淀粉和一点点盐抓匀，先把底味锁住，再下锅快炒。香菜最后一把扔进去，翻两下就出锅，香味一下子就出来了。牛肉里的优质蛋白和血红素铁，对孩子长身体、老人防乏力，都挺合适。

牛肉这东西，秋天吃有个好处，补得实在。中国居民膳食指南一直强调，动物性食物是优质蛋白的重要来源，孩子、青少年、老人都不能光靠主食顶着。可山东老家也有个老说法，补归补，别补成一身火气，所以牛肉最好做得清爽点。香菜不是摆设，它那股子辛香正好压一压牛肉的腥味，炒出来不厚重，饭桌上也不容易腻。

再看家常罗非鱼，这道菜我是真愿意常做。罗非鱼小条的一般刺少，肉也嫩，家里老人孩子吃着省心。鱼先用姜片和葱段去腥，锅里少油，两面煎一下，再加生抽和少许盐，稍微焖一焖，最后撒点葱花。做法不复杂，厨房小白也能上手。鱼肉的蛋白质好吸收，脂肪又低，秋天吃它，比一味大鱼大肉稳当多了。

现在很多家长一到给孩子吃鱼就犯愁，不是怕刺，就是怕做不好有腥味。其实选对鱼，事儿就少一半。罗非鱼在市场上常见，价格也不算离谱，算得上很接地气的家常鱼。老人咬得动，孩子也愿意吃，配上米饭，嗖嗖几口就能下去。家里要是还有牙口不太好的老人，这类鱼比整块牛羊肉更省事。

丝瓜炒蛋这道菜，听着朴素，实际上特别适合秋天。丝瓜水分足，口感清甜，跟鸡蛋一搭，颜色也好看，做出来一盘黄绿分明，看着就有食欲。丝瓜切片，鸡蛋先炒散盛出，锅里少许油把丝瓜翻软，再把鸡蛋回锅，撒点盐就行。十分钟不到，桌上就有了一个不油不重的菜。

秋天一上来，空气干，屋里也干，很多孩子早上起来嗓子发紧，老人嘴唇也容易干。丝瓜这类含水分高的蔬菜，配上鸡蛋，既有点蛋白质，又能把清润的口感端上桌。别小看这样一盘菜，热量不高，消化负担轻，吃完不撑，特别适合中午和晚上都安排。说句山东话，别看它不张扬，真是个会过日子的菜。

山药蒸排骨是我觉得特别适合秋天饭桌的一道。排骨150克先简单处理一下，用生抽、淀粉和姜片抓匀，山药切段垫在下面，一起上锅蒸。山药蒸出来是软糯的，排骨肉也不柴，汤汁会慢慢渗进山药里。吃起来有肉香，但不油，老人牙口不硬也能嚼，孩子也容易接受。
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山药这东西，老百姓喜欢它，不光因为味道平和，还因为它看着就踏实。中医里常说山药有健脾的意思，现代营养里也讲它含有一定膳食纤维和碳水，搭配排骨，能把肉菜做得更顺口。蒸这种做法比红烧省油太多，厨房里不会烟熏火燎，吃到嘴里也不会满口油花。家里有老人，这样吃真比大油大盐更对路。

土豆焖鸡块，是那种一端上桌就容易被抢的菜。鸡腿肉嫩，土豆又吸味，焖在一起特别下饭。鸡腿去骨切块，和土豆块一起下锅，加姜片、生抽和少许盐，小火焖到土豆绵软，鸡肉入味，最后撒点葱花。这个菜的重点不是花哨，而是让孩子吃得香，让大人吃得饱。

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http://www.blog.mijiguicn.com/ArTicle/details/74704004.sHtML秋天孩子活动量大，放学一回家就喊饿，光靠一口稀饭肯定不行。鸡肉和土豆这组合，一个补蛋白，一个补碳水，能量给得比较稳。比起炸鸡块、红烧大肉，这样的做法更适合家常。土豆焖出来带点沙沙的口感，跟米饭特别合拍，山东人讲究吃得瓷实，这道菜就很有这个味儿。

蒜香西兰花，是整个桌子上的解腻担当。西兰花焯水后，锅里少油爆香蒜末，再把西兰花翻匀，加一点盐和一勺清水焖一小会儿，颜色会更翠，口感也不会太硬。蒜香一出来，连平时不爱吃菜的孩子都容易多夹两筷子。别看它做法简单，维生素C、叶酸、膳食纤维都在里面。

很多人做西兰花容易踩坑，要么炒老了发黄，要么焯得太久没口感。其实家常做法就一个字，快。焯水时间别太长，炒的时候也别拖泥带水。这样做出来的西兰花，既能给满桌肉菜降降火，又能把颜色摆出来，让人一看就觉得这顿饭没糊弄。对老人来说，清淡一点好消化；对孩子来说，搭配够了，吃饭也更均衡。

这6道菜放在一张桌上，逻辑其实很清楚。牛肉和鸡肉、鱼肉、排骨，把优质蛋白分散开；土豆和山药负责补一点扎实的主食感；丝瓜和西兰花把蔬菜补齐；做法上又都尽量少油，蒸、炒、焖轮着来，不会让肠胃一直受重压。秋天想补，不是光把锅烧热就完事，得讲究搭配。

现在很多家庭一到换季就容易犯一个毛病，觉得越补越好，结果桌上全是硬菜，油大、盐大、肉大，老人吃两口就发胀，孩子吃完还容易积食。真要过日子，菜不是越贵越好，也不是越猛越好，而是要吃得合适。像我家这种，老的小的都在一块儿吃饭，就得考虑谁能咬得动，谁能消化，谁吃了不会顶着。

说到底，秋天吃饭这事，还是得往家里人身上想。孩子在长身体，得有蛋白；老人年纪大了，得清淡好消化；大人白天忙了一圈，得吃点有劲儿的。把这几样放在一桌上，不求排场多大，只求每个人坐下去都能多吃两口，吃完不难受，心里就稳当。饭桌这点事，做顺了，家里气氛都跟着松快。

真正会过日子的人，秋天不会把饭做得油腻腻的。该补的补，该清的清，该软的软，桌上有肉有菜有鱼，颜色也好看，闻着香，吃着稳。这样一顿饭，看着朴实，实际上把老人、孩子和大人的需求都照顾到了，这才是家常饭该有的样子。