秋天干燥！这8道“润燥菜”少油软糯，吃出滋润好气色

一过秋分，是不是总觉得喉咙里像卡着半片干树叶？早上起来嘴唇爆皮，连擤鼻子都带着点血丝，喝多少白水都像顺着喉咙直接滑走，脸刚涂完保湿霜没俩小时就发紧起皮——这就是秋燥实打实找上门了！

老辈人常说“秋不润燥，冬必生病”，与其囤一堆厚重的护肤品猛灌补水，不如把餐桌上的重口重油菜换下来，今天这8道润燥菜全是家常食材，少油炸少爆炒，炖得软乎乎糯叽叽，一口下去润到肺管子里，吃一周就能感觉喉咙不发紧，连气色都亮两个度。

一、牛肉丸青菜汤

食材清单

牛肉馅 250g（三分肥七分瘦）、小油菜 / 娃娃菜 200g、姜末 1 勺、生抽 1 勺、料酒 1 勺、淀粉 1 勺、盐、白胡椒粉适量、清水 800ml

做法步骤

1. 调肉馅（关键）：牛肉馅加入姜末、生抽、料酒、淀粉、盐，顺着同一个方向搅拌，搅到肉馅发黏起胶。
2. 搓丸子：手心沾清水，取肉馅团成大小均匀的肉圆。
3. 煮汤：锅里水烧开，转小火，下入丸子，煮至全部浮起。
4. 放青菜：丢入青菜，煮一分钟断生。
5. 简单加盐、白胡椒粉调味即可出锅。

二、萝卜炖牛腩

食材：

牛腩、白萝卜、姜片、葱段、八角、香叶、料酒、生抽、盐、食用油

做法：

1️⃣、牛腩切块冷水下锅，加料酒和姜片焯水，撇去浮沫捞出洗净，白萝卜切滚刀块。

2️⃣、锅里油热，下姜片葱段爆香，倒入牛腩翻炒几分钟，加生抽上色。

3️⃣、加足量开水和八角香叶，大火烧开转小火炖一小时，放萝卜块再炖半小时，出锅前加盐调味即可。

三、冬瓜瑶柱蒸水蛋

食材

鸡蛋3个，冬瓜120克，干瑶柱12克，温水270毫升，生抽1勺，香油几滴，盐少许

做法步骤

1. 干瑶柱放入小碗，加少量温水浸泡20分钟，泡软之后用手捏撕成细丝，泡瑶柱的温水留着不要倒掉。
2. 冬瓜削掉外皮，去掉瓜瓤，切成薄薄的小丁。
3. 鸡蛋打入大碗中，加入少许盐，用筷子充分搅散蛋液，不要留有结块。
4. 把泡瑶柱过滤后的温水加上普通温水凑够270毫升，水温控制在不烫手，一边倒一边搅拌蛋液。
5. 搅拌好的蛋液，用细漏勺过滤2遍，滤掉表面泡沫和蛋筋，蒸出来表面才会光滑。
6. 取一个深一点的蒸碗，先铺上冬瓜丁，撒上撕好的瑶柱丝，再把过滤好的蛋液缓缓倒入碗内。
7. 蒸碗上面盖上耐高温保鲜膜，用牙签扎七八个小孔透气。
8. 蒸锅里面加水，大火把水完全烧开，放入蒸碗，盖上锅盖，中火蒸14分钟。
9. 时间到不要马上开盖，关火焖3分钟再拿出来。
10. 撕掉保鲜膜，淋上生抽，滴几滴香油就可以吃。

四、银耳雪梨羹

所需食材：干银耳一朵、雪梨两个、红枣八颗、枸杞一小把、冰糖适量、清水足量。

步骤：

1. 干银耳放入大碗，加足量冷水浸泡两到三小时，直到完全泡发膨胀，体积变成原来的好几倍。
2. 泡好的银耳剪掉底部发黄的硬蒂，再撕成小朵，越碎越容易出胶，撕好后用清水冲洗两遍。
3. 雪梨洗净去皮，去掉果核，切成大小均匀的滚刀块，梨皮先别扔，炖煮时一起放进去更润。
4. 把银耳碎和梨皮放入锅中，加入足量清水，大火烧开后转小火慢炖四十分钟，中途偶尔搅动防粘底。
5. 捞出梨皮丢弃，放入雪梨块和洗净的红枣，继续小火炖二十分钟，让梨的清香和枣的甜味融进汤里。
6. 加入适量冰糖，搅拌至完全融化，再炖十分钟左右，直到汤汁变得黏稠、银耳软糯出胶。
7. 关火前撒入枸杞，盖上盖子焖五分钟，让余温把枸杞泡开，盛出后温热食用口感最好。

五、蒜蓉粉丝包菜

所需食材

包菜半个、绿豆粉丝2把、大蒜一头、小米辣、葱花

生抽、蚝油、食盐、白糖、食用油

详细制作步骤

1. 粉丝提前用温水浸泡10分钟，泡软泡透即可，不要用开水久泡，避免软烂断碎。
2. 泡好的粉丝捞出沥干水分，剪短一点，方便翻炒入味，不易打结。
3. 包菜用手撕成大小均匀的片状，手撕的包菜纤维不破坏，口感比刀切更脆嫩。
4. 撕好的包菜放入清水中反复清洗，洗掉灰尘杂质，彻底沥干水分备用。
5. 大蒜剁成细腻蒜蓉，小米辣切圈、葱花切好，全部装盘备用。
6. 锅中烧少许清水，水微沸下入粉丝焯水10秒，去除干粉味，捞出沥干。
7. 热锅凉油，下入一半蒜蓉、小米辣，小火慢慢炒出浓郁蒜香味。
8. 倒入沥干水分的包菜，全程最大火快速翻炒1分钟，炒至包菜微微断生、颜色翠绿。
9. 放入焯好水的粉丝，和包菜一起快速翻拌均匀。
10. 开始调味：加入一勺生抽、一勺蚝油、少许食盐、一点点白糖提鲜。
11. 全程大火不停翻炒，让粉丝和包菜均匀裹满蒜蓉酱汁。
12. 翻炒2分钟左右，食材完全入味、锅底微微收汁。
13. 放入剩下的生蒜蓉，继续翻炒10秒，蒜香味更浓郁分层。
14. 撒上一把葱花，翻拌均匀即可关火出锅。

六、红焖带鱼

食材

带鱼1条、葱姜蒜、干辣椒、生抽、香醋、少许白糖、食用油

制作过程

1.带鱼去除内脏和鱼鳍，清洗干净，切成小段，沥干表面水分。

2.锅中倒油，将带鱼下锅，中小火煎至两面金黄盛出。

3.底油放入葱姜蒜、干辣椒爆香，加入生抽、香醋、白糖和适量清水煮开。

4.放入煎好的带鱼，小火焖煮15分钟，大火收浓汤汁即可出锅。

七、清蒸黄脚立

食材：

黄脚立、姜片、葱段、

做法：

1、葱丝切好后泡入清水，泡到葱丝自然卷曲备用。

2、盘子底部铺上葱段，放上鱼，鱼身再摆上姜片。

3、水烧开后放入鱼，大火蒸8分钟左右，可根据鱼的大小灵活调整时间。

4、蒸好倒掉盘中腥水，拣出葱段和姜片，铺上卷好的葱丝。把酱油和清水按1:3调配淋上去，最后浇一勺热油激出香味就完成啦。

八、韭菜炒虾仁

食材

新鲜韭菜250g、鲜虾仁200g、姜丝少许、料酒半勺、盐、白胡椒粉

做法

1. 虾仁去虾线，加少许料酒、白胡椒粉抓匀腌5分钟。韭菜洗净切成段，韭菜梗和叶子分开。
2. 锅中倒油，放入姜丝爆香，倒入虾仁翻炒至变色盛出。
3. 底油先下韭菜梗翻炒30秒，再放入韭菜叶，快速翻炒。

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https://github.com/francocrystal17/fapkmtb/blob/main/20260919_yUmptr.md
https://github.com/cnkta6djuv25/jeujdsh/blob/main/20260919_rTuQSM.md

1. 倒回虾仁，加盐调味，大火翻匀马上出锅，避免韭菜炒老出水。

http://gslonking.com/logo.php?/ArTicle/details/7114079.sHTmL
http://weixin.chinanalanda.cn/logo.php?/ArTicle/details/04326447.sHTmL
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http://www.tcshr.cn/logo.php?/ArTicle/details/491519.sHTmL
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http://www.showmetek.com/logo.php?/ArTicle/details/542410.sHTmL
http://www.sweepcom.com/logo.php?/ArTicle/details/7986788.sHTmL
http://www.iso898.com/logo.php?/ArTicle/details/4723837.sHTmL
http://www.gzhwdz.com/logo.asp?/ArTicle/details/817789.sHTmL
http://weixin.chinanalanda.cn/logo.php?/ArTicle/details/4862399.sHTmL
http://www.hzdeye.com/logo.php?/ArTicle/details/690491.sHTmL
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http://gslzbz.cn/logo.php?/ArTicle/details/660116.sHTmL
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http://gslonking.com/logo.php?/ArTicle/details/266467.sHTmL
http://www.iso898.com/logo.php?/ArTicle/details/1444151.sHTmL
http://qhsqcg.cn/logo.php?/ArTicle/details/84666774.sHTmL
http://weixin.chinanalanda.cn/logo.php?/ArTicle/details/9296971.sHTmL
http://www.deyechushiji.com/logo.php?/ArTicle/details/33436795.sHTmL
http://www.zjdeye.com/logo.php?/ArTicle/details/408941.sHTmL
http://lztljx.cn/logo.php?/ArTicle/details/2168619.sHTmL
http://www.junshenlvshi.com/logo.php?/ArTicle/details/91249105.sHTmL
http://gsltgw.com/logo.php?/ArTicle/details/724063.sHTmL
http://www.njgcky.com/logo.php?/ArTicle/details/3845751.sHTmL
http://www.njgcky.com/logo.php?/ArTicle/details/61254294.sHTmL
http://www.junshenlvshi.com/logo.php?/ArTicle/details/126170.sHTmL
http://www.junshenlvshi.com/logo.php?/ArTicle/details/1701646.sHTmL
http://www.junshenlvshi.com/logo.php?/ArTicle/details/00646996.sHTmL
http://www.zhongweihe.cn/logo.php?/ArTicle/details/091734.sHTmL
http://www.zhongweihe.cn/logo.php?/ArTicle/details/5044845.sHTmL
http://www.zhongweihe.cn/logo.php?/ArTicle/details/21181168.sHTmL
http://www.showmetek.com/logo.php?/ArTicle/details/174575.sHTmL
http://www.showmetek.com/logo.php?/ArTicle/details/1979344.sHTmL
http://www.showmetek.com/logo.php?/ArTicle/details/95060121.sHTmL
http://www.tcshr.cn/logo.php?/ArTicle/details/707975.sHTmL
http://www.tcshr.cn/logo.php?/ArTicle/details/6302657.sHTmL
http://www.tcshr.cn/logo.php?/ArTicle/details/21318200.sHTmL
http://www.sweepcom.com/logo.php?/ArTicle/details/480911.sHTmL
http://www.sweepcom.com/logo.php?/ArTicle/details/9183665.sHTmL
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http://www.gzhwdz.com/logo.asp?/ArTicle/details/515061.sHTmL
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http://gslonking.com/logo.php?/ArTicle/details/229436.sHTmL
http://gslonking.com/logo.php?/ArTicle/details/5165950.sHTmL
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http://gsltgw.com/logo.php?/ArTicle/details/330439.sHTmL
http://gsltgw.com/logo.php?/ArTicle/details/5592941.sHTmL
http://gsltgw.com/logo.php?/ArTicle/details/99128790.sHTmL
http://gslzbz.cn/logo.php?/ArTicle/details/801350.sHTmL
http://gslzbz.cn/logo.php?/ArTicle/details/5889217.sHTmL
http://gslzbz.cn/logo.php?/ArTicle/details/37574609.sHTmL
http://gsotjc.cn/logo.php?/ArTicle/details/646109.sHTmL
http://gsotjc.cn/logo.php?/ArTicle/details/1173999.sHTmL
http://gsslkj.cn/logo.php?/ArTicle/details/411565.sHTmL
http://gslonking.com/logo.php?/ArTicle/details/5655248.sHTmL
http://www.showmetek.com/logo.php?/ArTicle/details/3945347.sHTmL
http://www.lzytktxf.com/logo.php?/ArTicle/details/07437654.sHTmL
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这些菜全不用复杂调料，不用猛火大油，都是家里现成的锅具就能做，秋天少碰点辛辣爆炒，一周轮换着做两次，不出半个月你就会发现，嘴唇不爆皮了，皮肤不卡粉了，连脸色都是从里透出来的润亮，比敷十片面膜还实在。