白露渐凉湿气重，常吃八样家常菜，温润驱湿安稳入秋！

秋风携着凉意漫过窗棂，白露过后，晨露凝为白珠，空气中的湿气却并未随暑热消散，反而裹挟着夜凉钻进肌理。不少人晨起发沉、午后乏力，连关节都隐隐发僵，这便是“秋湿裹凉”的典型表现。无需名贵药膳，餐桌上来几道温润驱湿的家常菜，吃着舒服还能帮身体把积滞的潮气缓缓排出去，踏踏实实过渡到舒爽的深秋。

一、清炒西芹

食材：西芹、大蒜、食盐、少许生抽、食用油

做法

1. 撕掉西芹表层老筋，斜刀切成段，冲洗干净。
2. 锅中烧水，水开放入西芹焯水30秒，捞出过凉水沥干。
3. 热锅倒油，蒜片爆香，倒入西芹开大火翻炒。
4. 加入食盐、少许生抽调味，快速翻拌均匀便可出锅。

二、家常椒麻鸡

准备食材

鸡腿两只、生姜、大葱、小葱、小米辣、干辣椒、青花椒、白芝麻

煮鸡用料：姜片、葱段、料酒

料汁调料：生抽、香醋、藤椒油、辣椒油、白糖、盐、鸡精

详细制作步骤

1. 鸡腿清洗干净，冷水下入锅中，放入姜片、葱段，一勺料酒。
2. 大火把水烧开，撇干净水面浮起的浮沫。
3. 转中小火煮十五分钟，煮好之后先不要捞出来，关火盖上盖子焖八分钟，鸡肉刚刚好熟透。
4. 煮好的鸡腿立刻捞出来，放进提前准备好的凉白开里面过凉，肉质会更加紧实Q弹，不会发柴。
5. 放凉之后把鸡腿去骨，切成大小合适的鸡块摆入盘中。
6. 调椒麻灵魂料汁，碗中放入蒜末、葱花、小米辣段、干辣椒、青花椒还有白芝麻。
7. 锅中烧热一勺热油，淋进碗里面，激发出花椒辣椒全部香味。
8. 碗中继续加入两勺生抽、一勺香醋、一勺藤椒油、一勺辣椒油，少许盐、一小勺白糖、适量鸡精，搅拌均匀。
9. 调好的料汁均匀淋在切好的鸡块上面。
10. 可以盖上保鲜膜，放进冰箱冷藏二十分钟，入味效果会更好。
11. 吃之前轻轻拌匀，就可以直接上桌开吃。

三、生蚝豆腐煲

所需食材：生蚝肉300克、嫩豆腐1块、姜片5片、大葱半根、蒜瓣4个、料酒2汤匙、生抽1汤匙、蚝油1汤匙、白胡椒粉少许、盐适量、香菜适量、食用油适量、清水适量。

步骤：

1. 生蚝肉加一勺淀粉和少许清水，轻轻抓洗两遍去杂质，流水冲净沥干。嫩豆腐切两厘米方块，大葱切段，姜切片，蒜拍扁。
2. 砂锅倒油烧热，放入姜片、蒜瓣和葱段，小火煸炒出香味，至葱段边缘微微焦黄。
3. 倒入适量清水，水量没过豆腐为宜，大火烧开转中小火，轻轻放入豆腐块，加料酒去腥，盖锅盖焖煮三分钟。
4. 打开锅盖，将生蚝肉均匀铺在豆腐上，加生抽和蚝油，用汤勺轻推让生蚝浸入汤汁，继续煮两分钟。
5. 待生蚝边缘微微卷曲、肉质饱满时，撒入白胡椒粉和盐，用汤勺背轻推让调味均匀，避免弄碎豆腐。
6. 转大火将汤汁稍微收浓，看到汤汁略粘稠、表面泛油花时，撒香菜段，盖锅盖焖十秒让香气融合。
7. 关火后直接端上桌，底部垫隔热垫，趁热食用最佳，汤汁浓郁鲜美，豆腐嫩滑入味。

四、香煎小黄鱼

食材：小黄鱼、姜片、食盐、料酒、食用油

做法

1. 小黄鱼处理干净，拿厨房纸巾把鱼身表面水分吸干，抹上少许食盐、料酒，放上姜片腌制15分钟。
2. 平底锅倒入食用油，油温微微温热，下入小黄鱼开中小火慢慢煎制。
3. 等到一面煎至金黄定型之后，再翻面煎另一面。
4. 两面都煎成金黄色便可出锅，调料简单，保留鱼肉本身的鲜香。

五、可乐鸡翅根

准备食材

鸡翅根12个、可乐1罐、生姜、大葱、生抽、老抽、料酒、少许盐

制作步骤

1. 鸡翅根清洗干净，两面划刀，方便入味去腥。
2. 冷水下锅，加姜片、料酒焯水，煮开2分钟捞出洗净沥干。
3. 平底锅刷少许油，下入鸡翅根中小火慢煎。
4. 煎至两面金黄微焦，表皮定型锁住肉汁。
5. 放入姜片葱段增香，加两勺生抽、少许老抽调色。
6. 快速翻炒均匀，让每一个翅根均匀上色。
7. 倒入一整罐可乐，可乐完全没过鸡翅根即可。
8. 大火烧开，撇去表面少量浮沫，味道更干净。
9. 转中小火盖上锅盖，焖煮15分钟。
10. 打开锅盖，根据自己口味加一点点盐调和甜度。
11. 开大火不停翻炒收汁，越收汤汁越透亮红亮。
12. 一直收到汤汁浓稠、亮晶晶挂在每一个翅根上。
13. 翻炒均匀即可出锅，香甜入味、鲜嫩爆汁，零失败！

六、茭白炒木耳

所需食材：

新鲜茭白300克、干黑木耳15克、胡萝卜半根、青椒半个、蒜瓣3粒、生姜2片、生抽1勺、蚝油半勺、食盐适量、白糖少许、水淀粉适量、食用油适量。

步骤：

1. 干黑木耳放入大碗，加足量冷水，浸泡2小时以上，待完全涨发后，掐去根部硬蒂，撕成小朵，反复搓洗三遍，沥干备用。
2. 茭白剥去外层老叶，削掉底部粗糙外皮，切成约0.5厘米厚的斜刀片；胡萝卜切菱形片，青椒去籽切块，蒜切片，姜切丝。
3. 烧一锅开水，水沸后先下木耳焯煮2分钟，捞出过凉；同一锅水中加少许盐和油，放入茭白片焯烫1分钟，迅速捞出浸入冷水，保持脆嫩。
4. 炒锅烧热，倒入食用油，油温六成热时下姜丝蒜片爆香，再放入胡萝卜片煸炒至边缘微透。
5. 加入焯好的茭白和木耳，转大火快速翻炒约30秒，使食材均匀受热。
6. 沿锅边淋入生抽和蚝油，撒入白糖提鲜，继续翻炒几下，再加入青椒块，炒至断生。
7. 调小火，淋入水淀粉勾薄芡，加食盐调味，待芡汁明亮裹住食材后，即刻关火出锅。

七、山药猪肚汤

【食材】：山药、猪肚、面粉、白醋、葱姜、料酒、红枣、枸杞、食盐、胡椒粉

【做法】：

1、猪肚先用流水冲洗几遍，然后加一大勺面粉、一大勺白醋，反复搓洗干净。洗净后冷水下锅，加葱姜、料酒煮3分钟左右，然后捞出来放凉，再切成条备用。

2、砂锅中加油，放入葱姜爆香，然后倒入猪肚翻炒2分钟，再加入一壶开水，放入红枣，小火炖1个小时。

3、炖1个小时后放入山药块，再加适量开水，继续炖15分钟。

4、最后加一勺盐、一勺胡椒粉，放入枸杞和葱花，即可出锅。

八、白灼秋葵

食材：新鲜秋葵、蒜末、小米辣、生抽、香醋、蚝油、热油

详细做法

1、秋葵用细盐搓洗表面绒毛，清水冲洗干净，保留秋葵蒂，防止焯水进水流失营养；

2、锅中烧水，加少许盐和食用油，水开下入秋葵，大火焯水2分钟；

3、捞出过冰水，锁住翠绿色泽和脆嫩口感，沥干水分去掉蒂头，对半摆盘；

4、碗中放蒜末、小米辣，浇滚烫热油激香，加2勺生抽、1勺香醋、少许蚝油调成万能料汁；

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https://github.com/lambdaniel5688/oaoblcs/blob/main/20260916_IfjNtk.md
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https://github.com/campbellbernard6/adnowla/blob/main/20260916_OLXTYw.md
https://github.com/lambdaniel5688/mrrpgrv/blob/main/20260916_JxMhix.md
https://github.com/johnsondonna5/eeyadar/blob/main/20260916_wSCosW.md
https://github.com/mebpmad639/dfmdbmc/blob/main/20260916_XtFWne.md
https://github.com/campbellbernard6/adnowla/blob/main/20260916_OvPdzT.md
https://github.com/lambdaniel5688/oaoblcs/blob/main/20260916_UrBtDP.md
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https://github.com/johnsondonna5/eeyadar/blob/main/20260916_xbuMPG.md
https://github.com/mebpmad639/jddtjhx/blob/main/20260916_vXmbJL.md
https://github.com/lambdaniel5688/oaoblcs/blob/main/20260916_riHLcz.md
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https://github.com/mebpmad639/dfmdbmc/blob/main/20260916_lZvcII.md
https://github.com/jarvisdanielle312/gwdcqns/blob/main/20260916_ynpKmO.md
https://github.com/williamsmegan67/wylidps/blob/main/20260916_TIhtlR.md
https://github.com/lambdaniel5688/oaoblcs/blob/main/20260916_knglpO.md
https://github.com/francocrystal17/fpyaoiw/blob/main/20260916_XnfQBE.md
https://github.com/campbellbernard6/adnowla/blob/main/20260916_NdDPDB.md
https://github.com/mebpmad639/dfmdbmc/blob/main/20260916_OPwWkG.md
https://github.com/williamsmegan67/wylidps/blob/main/20260916_NpzLbT.md
https://github.com/mebpmad639/jddtjhx/blob/main/20260916_tKjtLE.md
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https://github.com/lambdaniel5688/oaoblcs/blob/main/20260916_QTYKzQ.md
https://github.com/francocrystal17/fpyaoiw/blob/main/20260916_trdgZY.md
https://github.com/campbellbernard6/adnowla/blob/main/20260916_xnrItr.md
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https://github.com/lambdaniel5688/oaoblcs/blob/main/20260916_tQIZwa.md
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https://github.com/lambdaniel5688/mrrpgrv/blob/main/20260916_iZXvtR.md
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https://github.com/johnsondonna5/eeyadar/blob/main/20260916_lKBMqB.md
https://github.com/mebpmad639/jddtjhx/blob/main/20260916_hFRiuR.md
https://github.com/jarvisdanielle312/gwdcqns/blob/main/20260916_WAfjAF.md
https://github.com/campbellbernard6/adnowla/blob/main/20260916_xMlwgE.md
https://github.com/lambdaniel5688/mrrpgrv/blob/main/20260916_UhEaPY.md
https://github.com/williamsmegan67/wylidps/blob/main/20260916_qnhMrv.md
https://github.com/mebpmad639/dfmdbmc/blob/main/20260916_tJnyiz.md
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https://github.com/campbellbernard6/adnowla/blob/main/20260916_bYByjn.md
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https://github.com/jarvisdanielle312/gwdcqns/blob/main/20260916_UjYbKZ.md
https://github.com/mebpmad639/jddtjhx/blob/main/20260916_uKOrjn.md
https://github.com/mebpmad639/dfmdbmc/blob/main/20260916_EpNtqo.md
https://github.com/williamsmegan67/wylidps/blob/main/20260916_dFtVRZ.md
https://github.com/francocrystal17/fpyaoiw/blob/main/20260916_DEToxF.md
https://github.com/lambdaniel5688/mrrpgrv/blob/main/20260916_dhljgF.md
https://github.com/jarvisdanielle312/gwdcqns/blob/main/20260916_PFjHZj.md
https://github.com/lambdaniel5688/mrrpgrv/blob/main/20260916_EQpgYq.md
https://github.com/williamsmegan67/wylidps/blob/main/20260916_dGEpmJ.md
https://github.com/johnsondonna5/eeyadar/blob/main/20260916_PSXVzQ.md
https://github.com/francocrystal17/fpyaoiw/blob/main/20260916_GUpBce.md
https://github.com/lambdaniel5688/oaoblcs/blob/main/20260916_FpNYPt.md
https://github.com/mebpmad639/jddtjhx/blob/main/20260916_FwHlPt.md
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https://github.com/mebpmad639/dfmdbmc/blob/main/20260916_tQbziG.md
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https://github.com/johnsondonna5/eeyadar/blob/main/20260916_SvNmCU.md
https://github.com/mebpmad639/dfmdbmc/blob/main/20260916_KfFghI.md
https://github.com/jarvisdanielle312/gwdcqns/blob/main/20260916_NtHKlT.md
https://github.com/campbellbernard6/adnowla/blob/main/20260916_WXfODR.md
https://github.com/lambdaniel5688/oaoblcs/blob/main/20260916_xAkJBy.md
https://github.com/campbellbernard6/adnowla/blob/main/20260916_MWNfWA.md
https://github.com/francocrystal17/fpyaoiw/blob/main/20260916_mqoZJA.md
https://github.com/williamsmegan67/wylidps/blob/main/20260916_yIAEOg.md
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https://github.com/lambdaniel5688/mrrpgrv/blob/main/20260916_TWvKvZ.md
https://github.com/lambdaniel5688/oaoblcs/blob/main/20260916_LCptKa.md
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https://github.com/johnsondonna5/eeyadar/blob/main/20260916_tjblWG.md
https://github.com/campbellbernard6/adnowla/blob/main/20260916_cxzPWz.md
https://github.com/lambdaniel5688/oaoblcs/blob/main/20260916_CEDuMK.md
https://github.com/lambdaniel5688/mrrpgrv/blob/main/20260916_FUlqne.md
https://github.com/campbellbernard6/adnowla/blob/main/20260916_EozQaX.md
https://github.com/mebpmad639/dfmdbmc/blob/main/20260916_BlkhfX.md
https://github.com/johnsondonna5/eeyadar/blob/main/20260916_bXhxGp.md
https://github.com/lambdaniel5688/mrrpgrv/blob/main/20260916_JgDuzK.md
https://github.com/williamsmegan67/wylidps/blob/main/20260916_rzHDfN.md
https://github.com/lambdaniel5688/oaoblcs/blob/main/20260916_HwwrGp.md
https://github.com/jarvisdanielle312/gwdcqns/blob/main/20260916_KblWzd.md
https://github.com/mebpmad639/dfmdbmc/blob/main/20260916_lVnlQh.md
https://github.com/johnsondonna5/eeyadar/blob/main/20260916_kUljul.md
https://github.com/campbellbernard6/adnowla/blob/main/20260916_WrhWyN.md
https://github.com/williamsmegan67/wylidps/blob/main/20260916_QAEOMe.md
https://github.com/lambdaniel5688/mrrpgrv/blob/main/20260916_YKALVX.md
https://github.com/francocrystal17/fpyaoiw/blob/main/20260916_AlDtEo.md
https://github.com/jarvisdanielle312/gwdcqns/blob/main/20260916_KNjUeb.md
https://github.com/lambdaniel5688/oaoblcs/blob/main/20260916_LzJYAj.md
https://github.com/mebpmad639/jddtjhx/blob/main/20260916_ADNmpu.md
https://github.com/johnsondonna5/eeyadar/blob/main/20260916_AdIloM.md
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https://github.com/lambdaniel5688/oaoblcs/blob/main/20260916_UijKaP.md
https://github.com/williamsmegan67/wylidps/blob/main/20260916_tRhSVA.md
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https://github.com/johnsondonna5/eeyadar/blob/main/20260916_NLDwZX.md
https://github.com/campbellbernard6/adnowla/blob/main/20260916_Wlabpk.md
https://github.com/lambdaniel5688/oaoblcs/blob/main/20260916_hYCtFI.md
https://github.com/mebpmad639/jddtjhx/blob/main/20260916_GjuzDv.md
https://github.com/lambdaniel5688/mrrpgrv/blob/main/20260916_BZCOSD.md
https://github.com/johnsondonna5/eeyadar/blob/main/20260916_ndvXQV.md
https://github.com/campbellbernard6/adnowla/blob/main/20260916_rBzzXo.md
https://github.com/francocrystal17/fpyaoiw/blob/main/20260916_ldUMWb.md
https://github.com/jarvisdanielle312/gwdcqns/blob/main/20260916_EoePvT.md
https://github.com/mebpmad639/dfmdbmc/blob/main/20260916_aEpmYd.md
https://github.com/mebpmad639/jddtjhx/blob/main/20260916_weLmAB.md
https://github.com/williamsmegan67/wylidps/blob/main/20260916_aWEVtQ.md
https://github.com/francocrystal17/fpyaoiw/blob/main/20260916_NXVtsD.md

5、料汁均匀淋在秋葵上，清爽解腻、养胃润燥，原汁原味超养生。

https://github.com/johnsondonna5/eeyadar/blob/main/20260916_SApDYF.md
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https://github.com/lambdaniel5688/oaoblcs/blob/main/20260916_qNqqnR.md
https://github.com/campbellbernard6/adnowla/blob/main/20260916_OTDvGr.md
https://github.com/jarvisdanielle312/gwdcqns/blob/main/20260916_TkhMfK.md
https://github.com/mebpmad639/dfmdbmc/blob/main/20260916_ccENBi.md
https://github.com/mebpmad639/jddtjhx/blob/main/20260916_cNZdbG.md
https://github.com/johnsondonna5/eeyadar/blob/main/20260916_cxYYMH.md
https://github.com/williamsmegan67/wylidps/blob/main/20260916_zqhqUl.md

白露时节的食补从来不需要大开大补，这八道菜都是随手就能买到的家常食材，温润不刺激，驱湿又不伤阴，连着吃上大半个月，身体的沉倦感慢慢褪去，舒舒服服就过渡到干爽秋天。