孩子长高加速期，少吃白菜土豆，多吃这8样菜，骨骼更强壮

夏未秋初是世界卫生组织认证的儿童长高黄金季，孩子生长速度是秋冬季节的2-2.5倍。不少家长总爱给孩子炒便宜家常的白菜、炖软糯的土豆，殊不知这两类菜膳食纤维粗、钙含量极低，还容易占住孩子胃容量，耽误高营养食材摄入。抓住这段骨骼生长加速期，把下面8道高钙高锌高蛋白的菜端上餐桌，孩子骨骼硬实，半年蹿8厘米都不夸张。

一、扁豆烧五花肉

食材准备：干白扁豆220克、五花肉360克、生姜、大葱、干辣椒、生抽、老抽、少许食盐

详细做法

① 白扁豆提前浸泡4个小时，泡到颗粒充分胀大。五花肉切成方块，冷水下锅，放姜片焯水，撇掉浮沫捞出冲洗干净。生姜切片，大葱切段。

② 锅里放少许油，下入五花肉中火翻炒，炒到肉块表面微微焦黄，逼出多余油脂。

③ 放入葱姜、干辣椒炒出香味，淋入生抽、老抽翻炒上色。把泡好沥干的白扁豆倒进锅中，和肉块一起翻炒几分钟。

④ 倒入足量热水没过全部食材，大火烧开转小火盖上锅盖焖煮五十分钟。焖到扁豆软糯开花，肉质酥烂，开大火稍微收浓汤汁，放食盐调味就可以出锅。

二、蒜苔炒虾仁

准备食材：蒜苔、虾仁、葱姜蒜。

做法步骤：

1、准备一把蒜苔，清洗干净后切成小段。准备适量的大虾，去除虾头虾壳，开背去掉虾线，清洗干净。

2、将处理好的虾仁放入碗中，加入1勺料酒、少许胡椒粉、1勺淀粉，抓拌均匀，腌制10分钟。

3、起锅烧油，油热放入腌制好的虾仁，滑炒至虾仁变色卷曲，盛出备用。

4、锅留底油，放入葱花、姜末、蒜末，小火煸炒出香味。放入蒜苔，大火翻炒至断生。

5、倒入炒好的虾仁，加入1勺生抽、1勺蚝油、少许盐和鸡精，大火快速翻炒均匀入味即可出锅。

三、姜枣桂圆红薯糖水

所需食材：红心红薯300克、干桂圆肉15克、红枣8颗、老姜20克、红糖30克、清水1500毫升、枸杞5克。

步骤：

1. 红薯洗净去皮，切成约2.5厘米的滚刀块，放入清水中反复漂洗3次，直至水清无浑浊淀粉，沥干待用。
2. 红枣用剪刀剪开两半，去除枣核；老姜洗净后带皮拍扁（带皮姜温而不燥，更宜秋日）。
3. 干桂圆肉用温水浸泡5分钟，使其回软，捞出备用，泡桂圆的水与清水一同入锅。
4. 砂锅中注入1500毫升清水，放入处理好的红枣、拍扁的姜块、桂圆肉，大火煮沸后转中火煮10分钟，煮出姜枣味。
5. 加入红薯块，再次煮沸后转为小火，慢煮20分钟，至红薯边缘呈半透明、用筷子能轻松扎透。
6. 放入红糖和枸杞，继续用小火煮5分钟，期间用勺子轻轻搅动，帮助红糖完全溶化且不粘底。
7. 关火后盖上盖子，焖8分钟，让姜枣的温热之力充分渗入红薯内部，盛出后趁温热慢慢饮用。

四、山药排骨汤

食材：猪肋排400克、铁棍山药2根、生姜3片、红枣3颗、枸杞10粒、食盐

做法：

①排骨冷水浸泡20分钟泡出血水，冷水下锅加姜片，大火煮沸后持续撇浮沫3分钟，捞出用温水洗净（忌用冷水，否则肉质紧缩变柴）；

②山药去皮切滚刀块，泡入白醋水中防氧化；

③砂锅中加足量开水（一次加够），放入排骨、姜片、红枣，大火滚煮10分钟使汤色变白，转小火盖盖慢炖40分钟；

④开盖放入山药段和枸杞，继续炖20分钟至山药用筷子可轻松穿透；

⑤关火前最后5分钟加盐调味（过早加盐山药不易煮绵软）。

五、虾滑丝瓜盅

所需食材：大虾仁200克（约12只）、丝瓜1根（约350克）、肥膘肉末30克（或猪油1小勺）、蛋清半个、生姜水2勺、白胡椒粉少许、盐适量、料酒1勺、玉米淀粉1小勺、枸杞几粒、高汤半碗（或清水加鸡汁）。

步骤：

1. 虾仁洗净抽去虾线，用刀背拍扁后剁成粗粒，不必剁太细，保留部分颗粒感能让虾滑更有咀嚼的弹性。
2. 在虾泥中加入肥膘肉末、蛋清、姜水、料酒、白胡椒粉和盐，顺同一方向搅打至起胶，再加入淀粉拌匀，放进冰箱冷藏醒发20分钟。
3. 丝瓜刮去外皮（保留少许绿皮更美观），切成3厘米高的厚段，用勺柄挖去中间瓜瓤，形成小盅状，底部不要挖穿。
4. 在丝瓜盅内壁抹一层薄淀粉，将醒好的虾滑逐个填入，抹成微微隆起的圆顶，顶端点缀一颗枸杞。
5. 蒸锅上汽后，放入丝瓜盅，中火蒸6分钟，看到虾滑变白、丝瓜转翠绿透明即可取出，注意不要蒸过头。
6. 小锅中倒入高汤，烧开后淋入少许水淀粉勾成清芡，加几滴油增亮，搅匀后关火。
7. 将芡汁均匀淋在每只丝瓜盅上，趁热上桌，一口咬下，虾滑弹牙，丝瓜软糯，汤汁清甜。

六、黄瓜腐竹拌鲜核桃

食材：黄瓜1根、泡发腐竹100克、新鲜核桃仁、蒜末、生抽、香醋、香油

做法

1. 腐竹提前泡软，开水下锅焯一分钟，捞出过凉水沥干。
2. 黄瓜拍碎切小段，鲜核桃剥壳洗净备用。
3. 碗中放入蒜末，加生抽、香醋、香油调配成凉拌酱汁。
4. 全部食材放进大碗，淋上调好的料汁拌匀，静置两分钟入味即可。

七、滑蛋牛肉

主料：牛肉，鸡蛋

配菜：生姜，大蒜，小米辣，香葱段

调料：米酒，味极鲜酱油，蚝油，盐，鸡精，白胡椒粉

1.鸡蛋煎好拿出来备用，把牛肉放入锅中滑炒至变色。

2.放入生姜，大蒜以及小米椒一起煸炒出香味，沿锅边淋上一些米酒。

3.加味极鲜酱油，蚝油快炒。

4.倒回鸡蛋，加入适量的盐，鸡精和白胡椒粉，放入香葱段，快速翻炒几下即可出锅。

八、少油地三鲜

材料：茄子1个（切滚刀块），土豆1个（切块），青椒1个（切片），蒜末5瓣，生抽少许，盐微量，食用油少许

做法：

1. 土豆块焯水至半熟，茄子块用清水浸泡10分钟沥干；青椒切片备用。
2. 锅中放少量油，爆香蒜末，先放土豆块翻炒，再加入茄子块炒至变软。

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1. 放入青椒片，加少许生抽和微量盐，翻炒至食材熟透即可。

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这8道菜做起来都不超过20分钟，每周轮着给孩子做，配合每天半小时户外运动，钙补得进去也吸收得好，家长们快收好食谱今晚就安排！