孩子不爱吃饭脸色差，多吃8道健脾家常菜，消化好长个子少生病

不少家长都有这样的困扰：追在孩子屁股后面喂饭半小时，饭粒凉了大半还剩小半碗；小脸常年蜡黄没血色，跑两步就喊累，换季第一个中招感冒，身高比同班孩子矮小半截。其实孩子这些表现，多半是脾胃“罢工”发出的信号——脾胃是后天之本，吃进去的营养全靠它运化，光补营养不调脾胃，吃再多山珍海味也吸收不了。与其给孩子买一堆昂贵的补剂，不如把健脾功夫花在一日三餐里，下面这8道家常快手菜，食材常见做法简单，常吃帮孩子把脾胃养得壮壮的。

一、虾仁蒸蛋

准备食材：鸡蛋、鲜虾、小葱、料酒。

做法步骤：

1、准备鲜虾适量，剥去虾壳，去除虾线，清洗干净后放入碗中，加入1勺料酒、少许盐，抓拌均匀，腌制10分钟。准备几个鸡蛋，打入碗中，加入少许盐，用筷子搅散备用。

2、按照蛋液和温水1:1.5的比例，将温水倒入蛋液中，边倒边搅拌，直至完全融合。准备一个滤网，将蛋液过滤到要蒸的碗中，撇去表面的浮沫。

3、给碗盖上一个盘子或者保鲜膜，用牙签在保鲜膜上扎几个小孔。蒸锅里加水烧开，将蛋液碗放入蒸锅，转中火蒸8分钟左右。

4、待蛋羹表面凝固后，打开盖子，将腌制好的虾仁均匀地摆在蛋羹上，再次盖上盖子，继续蒸5分钟，蒸至虾仁变红熟透即可关火。

5、取出蒸好的虾仁蛋羹，撒上切好的葱花，淋入1勺生抽和少许香油即可享用。

二、香芋蒸排骨

食材：新鲜排骨、蒜末、葱花、香芋。

做法:1、新鲜排骨加面粉揉搓浸泡，洗净血水沥干备用。

2、调料汁:蒜末淋热油激香，加两勺生抽、一勺蚝油、盐、白糖、松鲜鲜，搅拌均匀。

3、腌制:排骨加料汁、少许淀粉，抓匀腌30分钟以上。

4、盘底铺香芋，摆上排骨，水开后大火蒸 45分钟。

5、出锅撒葱花，完成!

三、芋头滑牛肉

准备食材：芋头、牛肉、姜丝、蒜末、小米辣、葱、香菜、生抽、红薯淀粉、食用油、盐、胡椒粉

做法：

⒈芋头去皮切成小块，放入锅中加一点水，先蒸约5分钟，让芋头提前熟一些。

⒉牛肉切薄片，加入姜丝、生抽、少许红薯淀粉和一点食用油抓匀，腌十分钟

⒊锅里放油，加入蒜末，葱花和小米辣炒香。

⒋倒入芋头翻炒均匀，加入适量开水，煮到汤汁稍微变浓，加适量盐

⒌把腌好的牛肉片一片片放进去，不要一下子全部倒进去。

⒍牛肉变色后再煮一会儿，最后加少许胡椒粉，撒上香菜即可。

四、清炒南瓜尖

所需食材：南瓜尖嫩茎400克、干辣椒3-4个、花椒粒十余颗、大蒜2瓣、猪油或植物油适量、食盐适量、生抽少许、白糖小半勺。

步骤：

1. 将南瓜尖仔细处理，撕掉茎秆表面那层带细绒毛的老皮，只留内部脆嫩的绿芯和顶尖的嫩叶，摘成约五厘米长的小段，用流水冲洗两遍。
2. 烧一锅水，水开后放入处理好的南瓜尖，焯烫约一分钟左右，看到颜色变深、茎秆略微变软即可捞出，迅速过凉水冲透并沥干备用。
3. 大蒜切成薄片，干辣椒剪成小圈，与花椒粒一起备用，这三种辛香料是激发南瓜尖独特清香的最佳拍档，缺一不可。
4. 炒锅烧热后下入猪油，待油融化并烧至六成热时，转小火下入花椒粒、干辣椒圈和蒜片，慢慢炸出复合香气，注意花椒粒不要炸糊。
5. 待香料出香后，将沥干水分的南瓜尖倒入锅中，转中大火快速翻炒，让热油和香料充分包裹住每一段茎叶，炒约一分钟。
6. 加入食盐、少许生抽和白糖提鲜调味，继续大火翻炒三十秒左右，此时南瓜尖会渗出少量自身的水分，使调味更加均匀融合。
7. 炒至锅底微微干爽、茎秆变得油亮透明时即可关火出锅，全程从下锅到出锅控制在两分钟之内，才能保持南瓜尖那独特的清脆咬劲。

五、娃娃菜蒸蛋

所需食材：娃娃菜1颗（约250克）、鸡蛋3个、干贝15克、温水大半碗、盐适量、生抽1勺、香油几滴、小葱1根、枸杞少许。

步骤：

1.干贝提前用温水浸泡20分钟至软，用手撕成细丝备用。娃娃菜对半切开，再切成均匀的细长条，放入淡盐水中浸泡5分钟，洗净后捞出沥干。

2.取一个深口蒸碗，将娃娃菜条整齐地码放在碗底和碗壁四周，中间留出凹陷的空隙，撒上一半撕好的干贝丝。

3.鸡蛋打入量杯中，加入相当于蛋液1.5倍的温水（约大半碗），再加入少许盐，用筷子朝一个方向充分搅打至蛋液起泡，静置消泡或用细网筛过滤一遍。

4.将过滤好的蛋液缓缓倒入装有娃娃菜的蒸碗中，动作要轻，避免冲散娃娃菜的造型，表面撒上剩余的干贝丝和几粒枸杞做点缀。

5.蒸碗表面盖上保鲜膜，用牙签在保鲜膜上扎几个小孔排气，防止蒸制过程中水蒸气滴落形成孔洞。

6.蒸锅水烧开后，将蒸碗放入锅中，转中火蒸12分钟，待蛋液完全凝固，轻轻晃动蒸碗，蛋羹表面不流动即可。

7.取出蒸碗，揭掉保鲜膜，淋上一勺生抽和几滴香油，最后撒上切好的葱花，一盘嫩滑如布丁的娃娃菜蒸蛋就完成了。

六、茴香炒蚕豆米

所需食材：鲜蚕豆米300克、茴香苗1小把（约50克）、蒜瓣3粒、干红椒2个、盐适量、生抽半勺、玉米油适量。

步骤：

1. 鲜蚕豆米剥去外皮，只留嫩绿的豆瓣，用清水漂洗两遍，沥干水分备用。
2. 茴香苗择去老梗，取嫩叶和细茎，切成寸段；蒜瓣切薄片，干红椒剪成小圈。
3. 烧一锅开水，加少许盐和几滴油，倒入蚕豆米焯烫约1分半钟，捞出即刻过凉水，保持翠色。
4. 炒锅烧热，倒入玉米油，油温六成热时下蒜片和干红椒，小火爆出香味。
5. 转中火，倒入焯好的蚕豆米，快速翻炒约40秒，让豆米表面均匀裹上油光。
6. 淋入半勺生抽，撒入适量盐，继续翻炒几下，再放入茴香苗段。
7. 大火快炒约20秒，茴香苗刚变软即关火，利用余温翻匀，盛出装盘。

七、清蒸鲈鱼

详细食材

新鲜鲈鱼1条、姜丝、葱丝、红椒丝、蒸鱼豉油、料酒、食用油

详细做法

1. 鲈鱼处理干净，鱼身划两刀，淋少许料酒、抹少许盐腌制5分钟去腥；
2. 盘底铺姜丝葱段，放上鲈鱼；
3. 水开上锅大火蒸8分钟，关火焖2分钟；
4. 倒掉盘中蒸出的腥水，拿掉旧葱姜；
5. 铺上新的葱丝、姜丝、红椒丝，淋入蒸鱼豉油；
6. 浇一勺滚烫热油激出香味，鲜嫩十足。

八、山药胡萝卜蒸肉饼

所需食材：铁棍山药150克、胡萝卜半根、猪里脊肉200克、鸡蛋1个、玉米淀粉1勺、生抽少许、盐少许、香油几滴、葱花适量。

步骤：

1. 猪里脊肉洗净，切成小块，放入料理机中打成细腻的肉泥；没有料理机就用刀反复剁成肉糜。
2. 铁棍山药去皮，注意戴手套操作，避免黏液引起手痒，切成小段后上锅蒸10分钟，取出压成山药泥。
3. 胡萝卜去皮，擦成细丝后再切碎，尽量切得细碎一些，方便孩子咀嚼和消化。
4. 将肉泥、山药泥、胡萝卜碎放入大碗中，加入1个鸡蛋、1勺玉米淀粉、少许生抽和盐。
5. 用筷子顺着一个方向搅拌，直到肉馅上劲、所有食材充分融合，搅拌时间约3分钟。
6. 取一个浅盘，将肉馅平铺在盘中，用勺子背压平，厚度约1.5厘米，这样受热均匀易熟。

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1. 蒸锅加水烧开，放入盘子，大火蒸15分钟，关火后焖2分钟，取出淋几滴香油、撒葱花即可。

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养脾胃从来不是什么复杂的事，不用追着孩子喂饭，不用买贵价补剂，把这些健脾家常菜悄悄端上餐桌，坚持一两个月，你会发现孩子吃饭不用催了，脸色润了，个子不知不觉就往上窜，换季也少往医院跑。