出伏换季吃啥最养人？这3道家常菜低脂解腻，全家都合适！

　出伏以后，白天还是热得冒汗，晚上风一吹又有点凉，家里老人孩子胃口也跟着变了。这个时候最怕啥？不是菜做得少，是做得太油、太重，吃两口就撂筷子。莲藕、茼蒿、豆腐、木耳、秋葵，都是这个季节很实在的家常货，便宜、好买、做法也不费劲，照着吃，身子骨轻快，肠胃也不闹腾。

　　莲藕这东西，老话讲得明白，夏藕清热，秋藕养人。生吃偏清爽，熟吃更养胃，尤其适合这会儿昼热夜凉的天气。茼蒿带着一股清香，豆腐软和，木耳和秋葵又能把餐桌上的口感撑起来，几样搭一搭，既不寡淡，也不腻人，正好把秋天这口胃口给顺顺。

　　先说莲藕。很多人只知道炖排骨、炸藕盒，其实这个季节更适合把藕往清淡里做。藕里水分多，碳水和膳食纤维也不低，口感脆的适合凉拌，粉糯的适合蒸、炖、煮。中医里常提到莲藕能生津、健脾，现代营养里也能对上，里面有钾、维生素C和多种多酚类物质，做熟了以后，口感更软，胃不好的人吃着也省心。

　　把藕擦成泥，再和肉馅拌一拌，捏成丸子上锅蒸15分钟，这个做法就很实在。藕泥一进馅里，丸子不容易发柴，咬开还有点汁水，老人孩子都能吃。肉别放太肥，瘦肉七成就够了，调味也别太猛，葱姜、少许盐、一点生抽就行。蒸出来比油炸的丸子轻快得多，嘴里不发干，肚子也不顶。

　　这做法还有个好处，适合家里人口多的时候一起上桌。我家两个小子要是放学回来饿得直嚷嚷，做这种丸子最省事，一笼上锅，等上十几分钟，再配点米饭和清炒青菜，齐活。七十多岁的父母吃起来也不费牙，咬着不硬，胃里也舒服。说白了，秋天做菜不能光图香，得照顾一家老小的脾气。

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http://www.blog.mijiguicn.com/ArTicle/details/10680041.sHtML　再看茼蒿炒嫩豆腐，这道菜看着普通，实际上挺有门道。豆腐本身蛋白质不错，钙也实在，秋天吃比很多大鱼大肉都稳当。茼蒿含有挥发性精油，香味足，配豆腐特别搭，像山东人吃面条配蒜，一口下去就对味。关键是做法要快，时间一长，茼蒿发黑，豆腐出水，盘子里就没精神。

　　豆腐先用淡盐水泡5分钟，这一步别嫌麻烦。淡盐水能让豆腐表面更紧一点，下锅时不容易碎，像给豆腐穿了件软甲。接着热锅少油，大火把茼蒿和豆腐一块快炒30秒到1分钟，出锅前轻轻撒点盐就行。火候一大，香气一下就窜出来，茼蒿那股清劲儿和豆腐的豆香一混，真是满屋子都舒坦。

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　　很多人到了出伏后，还是照着夏天那套大鱼大肉往上整，结果人越吃越沉。其实这时候脾胃更怕闷，太油太辣都容易让人没胃口。茼蒿在民间一直有清香理气的说法，豆腐又是老百姓饭桌上的常客，一个清，一个软，搭在一起不抢戏。尤其晚上吃，分量不用大，一盘下去，饱得稳当，嘴里也不腻。

　　再说木耳和秋葵，这俩在不少家庭里都是容易被忽略的菜。木耳泡发后口感脆，膳食纤维高，秋葵黏滑，很多人一开始不习惯，吃惯了反而觉得顺口。秋天容易口干、便秘的人，桌上多来点这类食材，肠道会轻松不少。尤其家里老人，平时活动少，饮食又爱精细，木耳和秋葵就像给肠胃来了一把小刷子。

　　木耳别泡太久，泡发后煮2分钟就行，时间长了不脆，还容易没口感。秋葵焯1分钟，捞出来立刻过凉开水，这样颜色更绿，口感也更爽利。拌的时候不用整太复杂，蒜末、少许生抽、几滴香油，足够了。山东这边讲究吃个实在，凉拌菜不是拌成大杂烩，关键是食材本身要立得住，吃进嘴里有东西。

　　木耳和秋葵放一起，不光是口感互补，颜色也好看。黑的、绿的、再来点红椒丝，端上桌有模有样。可别小看这几样，膳食纤维一上来，饱腹感挺强，吃饭容易收得住。现在很多人坐办公室，一天不怎么动，晚上回家还想狠狠干一顿，肠胃哪受得了这个折腾。秋天把饭桌往清淡里往回拉一点，人也轻省。

　　有意思的是，这几样菜都带着点老百姓过日子的智慧。莲藕能从夏天一直吃到秋天，茼蒿是顺季的青菜，豆腐是豆子磨出来的平民食物，木耳和秋葵虽然做法不复杂，营养却不含糊。过去老辈人不讲什么数据，但知道天热吃凉点，天燥吃润点，肚子不舒服就少油少盐。现在再看，和现代营养学说的高纤维、低脂、易消化，其实是一回事。

　　国家卫健委和中国营养学会一直提倡日常饮食要多样化，蔬菜水果、豆制品、菌菇类都该上桌。莲藕、木耳、茼蒿这类食材，正好把膳食纤维补上；豆腐补优质蛋白，秋葵补一点黏液多糖和矿物质。不是说吃了就能有啥神效，而是这些东西放在一块儿，确实更适合秋天这口脾胃。

　　很多人一到这个季节，嘴上说想吃清淡，真端上来一盘青菜又嫌没味儿。其实问题不在菜，在做法。藕丸子里加点肉，清爽里带点扎实；豆腐配茼蒿，香气一出来就不寡；木耳秋葵拌一拌，脆和滑一搭，也不是光吃草。饭桌上就得这样，既照顾口味，又不把肠胃整累。

　　我在家做饭时，最怕的是一锅端上去没人动筷。像这种菜就不一样，老人先夹一筷子，孩子看着颜色也愿意试，连平时爱吃肉的也会多吃两口。饭桌这东西，说到底不是拼谁做得花，是看一家人吃完以后是不是舒服。舒坦了，才有力气干活、上学、忙家里的事。

　　出伏后的餐桌，不用整得多花哨，抓住莲藕、茼蒿、豆腐、木耳、秋葵这几样，轮着做，天天换着吃，胃口和身体都能慢慢跟上节气。少油少腻，热菜凉拌都安排上，家里那口烟火气还在，肚子里也不犯堵。山东人讲究的就是这个理儿，吃得踏实，过得也踏实。