秋天，建议少吃“燥物”和“寒物”，多吃这8样，降燥不上火

风里刚裹上桂花香的时节，不少人就开始犯愁：早上起来嗓子干得能咳出细纹，吹点秋风就犯凉拉肚子，啃个秋梨还怕太寒伤脾胃，想补点羊肉又燥得口腔溃疡。老辈常说“秋不食姜，秋瓜坏肚”，其实核心就是入秋后要少碰两类东西：一类是麻辣火锅、爆烤串、烈性白酒这类易耗散津液的“燥物”，另一类是刚从冰箱掏出来的冰饮、过量的生食凉瓜、寒性海鲜这类易伤脾胃阳气的“寒物”，顺应时节吃点温润养人的家常食膳，比啥补剂都舒服。今天就把家里入秋必做的8道菜详细做法捋明白，厨房新手也能一次做对，降燥还不上火。

一、山药香菇焖鸽子

食材

鸽子、铁棍山药、香菇、生姜、食盐适量

详细做法

1. 鸽子切块焯水沥干；山药去皮切滚刀块，浸泡清水防氧化；香菇改十字花刀洗净。
2. 锅中烧油，下入姜片爆香，放入鸽肉翻炒至表面微黄，激发出肉香。
3. 加入温水没过食材，放入香菇，小火焖煮三十分钟。
4. 下入山药继续焖十五分钟，加盐调味，大火收少许汤汁即可。

二、贝贝南瓜西兰花拼盘

所需食材

贝贝南瓜1个、西兰花小半颗、水煮蛋2个、即食玉米粒少许

海盐少许、黑胡椒粉少许、低脂沙拉酱少许（可不放）

详细制作步骤

1. 食材清洗处理：贝贝南瓜不用削皮，表皮营养丰富，仔细用盐搓洗干净，切成大小均匀的小块，去掉瓜籽。西兰花掰成小朵，放入盐水中浸泡5分钟，泡出虫卵和杂质，反复冲洗干净。
2. 蒸制南瓜：南瓜块放入蒸锅，中火蒸10分钟，蒸至软糯绵密，贝贝南瓜自带甜味，是减脂最好的天然主食，饱腹感超强、热量极低。
3. 焯水西兰花：锅中烧水，水开下入西兰花小朵，加少许盐焯水2分钟，焯至西兰花翠绿熟透，捞出沥干水分，避免残留生水影响口感。
4. 处理配菜：鸡蛋冷水下锅，水开煮8分钟，捞出过冰水，剥壳后对半切开备用。即食玉米粒用开水烫热沥干。
5. 简单调味：沥干水分的西兰花、玉米粒放入碗中，撒上少许海盐和现磨黑胡椒粉，轻轻翻拌均匀，清淡低脂，最大程度保留食材营养。
6. 精致摆盘：餐盘依次摆上蒸好的南瓜、调味西兰花、水煮蛋、玉米粒。想吃口感丰富一点的，可以挤一点点低脂沙拉酱，不吃酱的直接原味吃，清甜爽口、高纤刮油，减脂期晚餐吃它，轻松掉秤不挨饿。

三、白萝卜鲫鱼汤

所需食材：鲫鱼1条（约500克）、白萝卜半根（约300克）、生姜1大块、香葱2根、料酒2汤匙、食盐适量、白胡椒粉适量、食用油适量、开水足量。

步骤：

1.鲫鱼让摊主杀好去鳞去内脏，回家后仔细检查鱼腹内的黑膜是否清理干净，这层黑膜是腥味的主要来源。用厨房纸巾将鱼身内外彻底擦干，不留一滴水分。

2.白萝卜削皮后先切成厚片，再改刀成粗细均匀的细丝。切好的萝卜丝撒一点食盐抓匀腌制5分钟，然后用清水冲洗掉盐分并挤干，这个小动作能有效去除萝卜的生辣味。

3.生姜切成大片，香葱分成葱白段和葱绿段。在鲫鱼表面每隔2厘米划一刀，划到鱼骨位置即可，不要切断，方便入味。

4.炒锅烧到冒青烟的程度再倒油，油热后放入鲫鱼，入锅后不要急着翻动，保持中火煎约2分钟。轻轻晃动锅子，鱼能在锅里滑动时说明一面已经煎好，再小心翻面煎另一面。

5.两面都煎至金黄色后，放入姜片和葱白段炸出香气，沿锅边淋入料酒。然后往锅中倒入滚烫的开水，水量要能完全淹没鱼身，开水入锅瞬间汤色就会变白。

6.大火持续滚煮5分钟后，放入处理好的萝卜丝，继续保持大火炖10分钟。记住全程不要盖锅盖，让鱼的腥气随蒸气挥发，这样煮出来的汤才纯正鲜甜。

7.汤色煮到像牛奶一样浓白时，加入食盐和白胡椒粉调味。出锅前捞出姜片和葱白，将鱼汤盛入大碗，撒上翠绿的葱绿段，趁热喝味道最佳。

四、芹菜炒木耳

【精准食材】

芹菜、干木耳、红菜椒、蒜末

【调味】生抽1勺、蚝油1勺、盐适量

【做法步骤】

1、芹菜、木耳分别焯水煮熟，捞出沥干备用。

2、烧油爆香蒜末，下入木耳、红菜椒翻炒，再倒入芹菜。

3、加入全部调料，大火翻炒均匀即可出锅。

五、包菜鸡蛋炒牛肉

准备食材: 牛肉、鸡蛋、包菜、蒜末、姜丝。

做法步骤:

1、牛肉切成薄片，然后加入生粉、姜丝、生抽、蚝油、黑胡椒粉和花生油抓拌均匀，再腌制十分钟备用。

2、把三个土鸡蛋打入大碗中搅拌均匀，接着热锅烧油，油热以后，倒入鸡蛋液油煎滑熟，再盛出备用。

3、包菜撕成小块清洗干净，然后热锅烧油，油热以后，放入牛肉滑熟，再盛出备用。

4、另热锅烧油，油热以后，放入蒜末爆香，接着倒入包菜炒软，然后加入食盐调味，最后把牛肉和鸡蛋一起翻炒均匀，即可出锅开吃。

六、西蓝花炒鸡胸肉

准备食材: 西蓝花、鸡胸肉、姜丝、蒜末、黑胡椒粉。

做法步骤:

1、鸡胸切成小块，然后加入姜丝、黑胡椒粉、淀粉、生抽和花生油，再抓拌均匀，腌制二十分钟备用。

2、西蓝花切小朵清洗干净，然后起锅烧水，水烧开之后，倒入西蓝花焯熟，再捞出沥干水分备用。

3、另热锅烧油，油热以后，放入腌制好的鸡胸肉煸炒油煎，煎至两面金黄后，再倒入蒜末炒香。

4、然后倒入西蓝花一起翻炒均匀，接着加入少许的食盐、蚝油和白糖调味提鲜，再继续翻炒均匀入味，即可出锅开吃。

七、口蘑炒牛肉

准备食材: 牛肉、口蘑、青椒、姜丝、蒜末。

做法步骤:

1、牛肉切薄片，然后加入姜丝、淀粉、黑胡椒粉、生抽和花生油抓拌均匀，再腌制十分钟备用。

2、清洗干净口蘑切薄片，再热锅烧油，油热以后，放入腌制好的牛肉滑熟，接着盛出备用。

3、清洗干净青椒切好，再热锅烧油，油热以后，放入口蘑和青椒一起翻炒，然后加入食盐和清水调味提鲜。

4、炒熟口蘑和青椒后，再加入牛肉一起翻炒，接着淋入少许的蚝油提鲜，然后继续翻炒均匀入味，即可出锅开吃。

八、番茄鸡蛋炒虾仁

准备食材: 大虾、番茄、鸡蛋。

做法步骤:

1、大虾去除虾线和虾壳，然后加入食盐、料酒和胡椒粉抓拌均匀，再腌制十分钟备用。

2、取碗打入鸡蛋搅拌均匀，再热锅烧油，油热以后，倒入鸡蛋液油煎滑熟，然后盛出备用。

3、清洗干净番茄切好，再热锅烧油，油热以后，放入虾仁煸炒炒熟，然后倒入番茄一起翻炒。

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4、接着加入食盐和清水调味，炒出番茄汁，接着倒入煎好的鸡蛋一起翻炒均匀入味，即可出锅开吃。

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秋天的舒服从来不是靠猛吃补出来的，顺应时节躲开寒和燥，把这些家常食材做好端上桌，全家老小吃得顺口又养人，整个秋冬天都少犯嗓子疼、闹肚子的小毛病。