入秋后养气血正当时，中老年多吃这8样家常食材，补足元气精神足

入秋之后气温骤降，很多中老年人总觉得手脚冰凉、易累犯困，连爬两层楼都喘得慌——这其实是气血在悄悄“告急”。秋季气血容易耗散，正是食补养元的黄金期，不用买贵价补品，餐桌上常见的8样家常食材搭对做法，每天换着吃，半个月就能缓过乏，面色红润连觉都睡得香。

一、茭白炒肉丝

准备食材： 茭白、青椒、红辣椒、蒜末、肉丝。肉丝需加老抽、胡椒粉、淀粉、食用油抓匀腌制。

制作步骤：

1. 肉丝滑散至变色盛出，热油爆香蒜末、红辣椒。
2. 放入茭白翻炒均匀，加点生抽调味。
3. 放入肉丝和青椒翻炒均匀。
4. 放蚝油、盐、鸡精调味即可。

二、无油焖虾

【食材】

鲜虾、生姜、小葱、小米辣、料酒、生抽、香油（芝麻油）、陈醋、凉白开

【做法】

1. 锅底铺上姜片和葱段，将洗净的虾平铺在葱姜上，淋入2圈料酒，盖上锅盖，开中火焖至虾身全部变红卷曲（约3-5分钟），即可出锅装盘。
2. 调蘸料：碗中放入葱花、姜末、小米辣圈，加入2勺生抽、1勺香油、1勺陈醋和适量凉白开，搅拌均匀。
3. 将焖好的虾剥去虾壳，放入调好的料汁中浸泡片刻，使虾肉充分吸收料汁的风味，即可食用。

三、胡萝卜炒山药

食材：胡萝卜1根、山药1根、蒜末1勺、盐适量、食用油适量。

做法：

1、胡萝卜去皮切片，山药去皮切片（山药切后立即泡入水中防氧化）。

2、热锅加油，爆香蒜末，放入胡萝卜片翻炒2分钟。

3、加入山药片，继续翻炒2分钟。

4、加少量清水，盖盖焖1分钟，加盐调味，炒匀即可。

四、葱爆鱿鱼卷

食材： 鲜鱿鱼 / 大葱 / 洋葱 / 青椒 / 红椒 / 大蒜 / 生姜 / 料酒 / 生抽 / 蚝油 / 白胡椒粉 / 盐 / 食用油

步骤：

1️⃣ 鱿鱼去膜去内脏洗净，内面打麦穗花刀后切菱形块，加料酒和姜片腌制10分钟。

2️⃣ 大葱切马耳段，洋葱切块，青红椒切条，蒜切末，姜切丝。

3️⃣ 锅中烧水微沸，下鱿鱼块焯水5秒至卷曲立刻捞出过冰水，保持脆嫩。

4️⃣ 锅中宽油大火烧至冒烟，下姜丝蒜末爆香，倒入鱿鱼卷和葱段同时下锅。

5️⃣ 淋料酒，加生抽、蚝油和白胡椒粉，大火翻炒15秒，下青红椒翻匀出锅。

五、高钾葱油饼

所需食材：高钾时蔬主料1根（约250克）、中筋面粉200克、温水130克、小葱4根、花椒粉半勺、盐适量、食用油适量。

步骤：

1. 主料蒸熟后趁热压成细腻的泥状，晾至温凉；面粉置入盆中，将主料泥与面粉混合均匀。
2. 分次加入温水，边倒边用筷子搅拌成絮状，再用手揉成光滑柔软的面团，盖上湿布醒面20分钟。
3. 小葱洗净切细葱花，放入小碗，加花椒粉和少许盐，浇入两勺烧热的食用油，调成葱油酥备用。
4. 醒好的面团放在撒了薄粉的案板上，不要过度揉搓，直接擀成约0.3厘米厚的大长方形面片。
5. 将调好的葱油酥均匀涂抹在面片上，从长边一端轻轻卷起成筒状，再切成约4厘米宽的剂子。
6. 取一个剂子，将两端切口捏紧封口，竖立按压成圆饼，再轻轻擀开成直径约8厘米的小圆饼。
7. 平底锅刷一层薄油，小火加热，放入饼坯，盖上锅盖烙约2分钟，翻面再烙2分钟，至两面金黄酥脆，内部熟透即可。

六、青椒炒鸡蛋

【食材】螺丝椒，鸡蛋，蒜，生抽，蚝油，老干妈，盐

【做法】

1、螺丝椒洗净拍扁切块，鸡蛋打入碗中打散，蒜切末备用。

2、起锅烧油，热油放入鸡蛋，炒熟后盛出备用。

3、锅中留油，倒入辣椒，加少许盐煸炒，炒出虎皮状，再加入两勺生抽，一勺蚝油，适量盐，再放入炒好的鸡蛋，大火翻炒一分钟即可。

七、山药黑木耳炒肉片

所需食材：铁棍山药1根、干黑木耳10克、猪里脊肉150克、胡萝卜半根、蒜末适量、生抽1勺、蚝油1勺、淀粉1小勺、食盐适量、食用油适量。

步骤：

1. 干黑木耳提前用温水泡发，洗净后撕成小朵，沥干水分备用。
2. 猪里脊肉切成薄片，加入生抽、淀粉和少许食用油抓匀，腌制10分钟。
3. 铁棍山药去皮切成斜片，放入淡盐水中浸泡，防止氧化变黑。
4. 胡萝卜去皮切成薄片，蒜末备好待用。
5. 锅中烧水，水开后放入山药片和木耳焯水1分钟，捞出过凉沥干。
6. 热锅倒油，放入蒜末爆香，加入腌好的肉片快速滑炒至变色盛出。
7. 锅中留底油，放入山药、木耳和胡萝卜翻炒2分钟，再倒入肉片，加蚝油和食盐炒匀即可。

八、红烧带鱼

精准食材

带鱼、姜丝、葱花、蒜末、小米辣、玉米淀粉

腌料：料酒 1 勺

碗汁：料酒 1 勺、生抽 1 勺、蚝油 1 勺、老抽 1 勺、陈醋 1 勺、白糖 1 勺、盐半勺、胡椒粉半勺、清水一碗

做法

带鱼切段，加姜丝、葱花、料酒腌 10 分钟；腌好后裹一层薄玉米淀粉。提前混合好红烧料汁备用。

倒油下锅，带鱼煎至两面金黄盛出；底油放蒜末、葱、小米辣爆香，放入带鱼，倒入料汁加一碗清水大火烧开。

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