秋补钾，体不乏，入秋把这8样高钾菜常端上桌，解秋乏，精神足

刚入秋不少人都有这体会：明明睡够8小时，下午上班还是眼皮沉，逛半小时菜市场就腿软发飘，连做饭的力气都提不上——这其实是身体在提醒你，缺钾了！夏末秋初出汗多钾元素随汗液流失，加上秋燥耗气，缺钾最典型的表现就是浑身乏力、精神萎靡。老辈常说“秋补钾，体不乏”，不用买贵价补剂，把餐桌上的普通食材换几样高钾款，家常做法简单上手，天天吃就能把钾补够，一整个秋天都精气神十足。

一、盐焗花螺

食材：花螺500克、粗海盐1包（约500克）、花椒1小把、八角2个、香叶2片、姜片几片。

做法：1、处理花螺：花螺用盐水浸泡吐沙1小时，反复搓洗干净，沥干水分。

2、炒盐：取一个厚底锅（或砂锅），倒入粗海盐、花椒、八角、香叶，中小火翻炒至盐微微发黄、香料出香味（约3-4分钟）。

3、焗制：将炒热的盐盛出一半备用。把沥干的花螺平铺在锅底的盐上，再盖上刚才盛出的热盐，完全覆盖花螺。

4、焖熟：盖上锅盖，中小火焗8-10分钟（听到锅内噼啪声变小即可）。关火后不开盖，利用余温再焖2分钟。

5、出锅：轻轻拨开盐层，挑出花螺，抖掉表面盐粒即可食用（盐不用吃，只吃螺肉）。

二、风味茄子

准备食材

长茄子2根、大蒜、小葱、干辣椒、淀粉

万能料汁：生抽、陈醋、蚝油、白糖、盐、鸡精、清水

详细制作步骤

1. 茄子改刀：新鲜长茄子清洗干净，不用去皮，切成均匀的长条段，口感更好更入味。
2. 盐水浸泡防黑：切好的茄子放入淡盐水中浸泡5分钟，防止氧化发黑，保持色泽鲜亮。
3. 沥干裹淀粉：泡好的茄子捞出，充分沥干水分，均匀撒上一层干淀粉，抓拌至每根茄子都裹满薄粉。
4. 煎至软糯：锅中多放少许油，油温烧热，下入茄子中小火慢煎，煎至茄子变软、微微金黄盛出备用。
5. 调配灵魂料汁：碗中加2勺生抽、1勺陈醋、1勺蚝油、半勺白糖、少许盐、少许鸡精、3勺清水，搅拌均匀。
6. 辅料爆香：锅底留底油，下入蒜末、干辣椒、葱花，小火炒出浓郁香味。
7. 倒入料汁煮开：调好的料汁倒入锅中，大火煮开，煮至汤汁微微浓稠。
8. 茄子回锅：把煎好的茄子倒回锅中，大火快速翻炒均匀。
9. 焖煮入味：转中小火焖煮1分钟，让茄子充分吸收酱汁，入味更足。
10. 大火收汁：开大火快速收浓汤汁，让每一根茄子都挂满浓稠酱汁。
11. 点缀出锅：撒上葱花翻拌两下，酱香浓郁的风味茄子完美出锅！

三、芋头焖排骨

所需食材：芋头500克（选荔浦芋头）、排骨400克、生姜5片、大葱半根、八角1个、桂皮1小段、料酒2勺、老抽1勺、生抽2勺、冰糖10克、盐适量、开水足量。

步骤：

1. 排骨斩成3厘米小段，放入冷水盆中加1勺料酒浸泡20分钟，中途换水两次，逼出血水。
2. 芋头去皮切滚刀块（戴手套防过敏），放入清水中加少许白醋浸泡，防止氧化变黑。
3. 排骨冷水下锅，加姜片和1勺料酒，大火煮至浮沫涌起，撇净后捞出，用温水冲洗干净。
4. 炒锅放少许油，下冰糖小火炒至琥珀色，迅速倒入排骨翻炒，使每块均匀裹上糖色。
5. 加入葱段、姜片、八角、桂皮炒香，淋入老抽、生抽，翻炒上色后注入足量开水，没过排骨。
6. 大火烧沸转小火盖盖焖煮40分钟，然后加入沥干的芋头块，继续焖煮20分钟至芋头粉糯。
7. 开盖转中火收汁，期间轻轻推动防止粘底，汤汁浓稠时加盐调味，留少许汤汁即可装盘。

四、山药滑肉汤

备料：铁棍山药一根、瘦肉片、姜丝、葱花、盐、淀粉

做法：

1、山药去皮切滚刀块，瘦肉片用少许淀粉抓匀腌制一下。

2、锅里烧开水，先下姜丝和山药煮8分钟，直到山药断生。

3、把肉片一片片滑进汤里，变色即熟。

4、最后加盐调味，撒上葱花，滴几滴香油关火。

五、海带拌腐竹

材料：水发腐竹、水发海带、青辣椒、胡萝卜、白菜帮、黄瓜、蒜泥、芝麻酱、芥末、盐、醋、味精。香油、香菜末。

1. 腐竹洗净切段；海带、白菜帮、胡萝卜、黄瓜分别洗净，切丝；青辣椒洗净，去蒂去籽，切丝。
2. 锅中放入适量清水烧沸，分别放入腐竹、海带焯熟，捞出沥干，放凉。
3. 取一小碗，放入芥末，冲入沸水调开，加入蒜泥、芝麻酱、盐、醋、味精、香油拌匀，即成味汁。
4. 取一盆，放入腐竹、海带、青辣椒、白菜帮、胡萝卜、黄瓜、倒入味汁拌匀，撒上香菜末，装盘即可。

六、麻婆豆腐

所需食材：嫩豆腐400克、牛肉末100克、豆瓣酱2勺、豆豉1小把、干辣椒面1勺、花椒粉2勺、大蒜末1勺、姜末1勺、生抽1勺、白糖少许、水淀粉适量、食用油适量、青蒜苗1根。

步骤：

1.嫩豆腐从盒里取出切成约2厘米见方的小块，放入碗中倒入没过豆腐的开水，加少许盐轻轻搅匀浸泡10分钟去除豆腥味。

2.牛肉末剁得越细越好，豆瓣酱和豆豉一起剁成细腻的酱泥，青蒜苗洗净切碎末，把所有调料提前备好免得手忙脚乱。

3.炒锅烧热倒油，油热后放入牛肉末快速划散煸炒，炒到肉末变色吐油、水分完全收干，呈现酥脆干香的状态就盛出备用。

4.锅里留底油转小火，放入剁好的豆瓣酱和豆豉泥慢慢炒出红油，再放入姜蒜末和干辣椒面继续炒香，整个厨房都飘满香味。

5.往锅里倒入一碗热水或者高汤，轻轻放入浸泡好的豆腐块，不要用锅铲用力翻动，端着锅柄轻轻晃动让豆腐均匀浸在汤汁里。

6.煮开后加入生抽和少许白糖调味，盖上锅盖转中小火炖煮5分钟让豆腐充分入味，期间可以轻轻晃动锅子防止粘底。

7.分三次淋入水淀粉勾芡，每次勾完芡都轻轻推一下豆腐，最后撒上之前炒好的牛肉酥末和大量花椒粉，再撒上青蒜苗碎出锅。

七、杏鲍菇包虾滑

所需食材

新鲜杏鲍菇2根、原味虾滑1袋、葱花、蒜末、少许生抽、蚝油、少许盐、白胡椒粉、清水、淀粉水

详细制作步骤

1. 处理杏鲍菇：杏鲍菇清洗干净，去掉头尾，切成厚度均匀的厚片。不用太薄，厚度适中更好夹馅、口感更厚实。
2. 切夹片造型：每一片杏鲍菇中间切一刀，不要切断，切成夹子形状，方便塞入虾滑，造型精致孩子喜欢。
3. 处理虾滑：现成虾滑装入碗中，加一点点白胡椒粉抓拌均匀，简单去腥提鲜，不用加过多调料，保留原汁原味。
4. 填馅固定：把虾滑一点点塞入杏鲍菇夹片中，轻轻压实整理平整，全部塞满摆好备用，不要塞太满，避免熟后溢出。
5. 煎至定型：平底锅刷一层薄油，依次放入杏鲍菇虾滑夹，中小火慢慢煎制。先煎一面定型，再翻面煎另一面。
6. 煎至微黄：两面煎至微微金黄、杏鲍菇变软、虾滑定型熟透，先盛出备用。
7. 调简易料汁：碗中加一勺生抽、半勺蚝油、少许盐、少量清水、一点点淀粉，搅拌均匀备用。
8. 焖煮入味：锅中留底油，放蒜末炒香，倒入调好的料汁煮开，放入杏鲍菇虾滑夹，中小火焖煮2分钟。
9. 收汁出锅：开大火收至汤汁微微浓稠，均匀裹满食材，撒上葱花即可出锅。

八、牛肉滑蛋

食材清单

牛里脊 150g（薄片）、鸡蛋 3 个、番茄 1 个（可选）、姜丝少许、生抽 1 勺、淀粉 1 勺、料酒 1 勺、盐、少许糖、食用油

做法步骤

1. 腌牛肉（关键）：牛肉切薄片，加姜丝、生抽、淀粉、料酒抓匀，淋一点食用油封住水分，腌 10 分钟。
2. 打蛋液：鸡蛋加少许盐，滴几滴清水搅打蓬松。
3. 滑炒牛肉：热锅热油，牛肉快速翻炒 30 秒至变色，盛出来备用。
4. 滑蛋：锅留底油转小火，倒入蛋液，边缘凝固后轻轻推动锅铲，八分熟时倒回牛肉翻匀。

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入秋别总想着吃大肉贴秋膘，家常饭桌常把这几样高钾菜轮换着做，几块钱成本就能把钾补得足足的，不用靠咖啡吊着精神，自然解乏浑身轻快，舒舒服服过整秋。