"白露后、秋燥起"！建议：少吃寒瓜、多吃8样，温和滋补清爽过秋

白露一过，风里就没了夏日的黏腻，早晚的凉意裹着晒了一天的桂香往领子里钻，不少人开始犯嗓子干、嘴唇爆皮、连咳都带点发紧的秋燥小毛病。老辈常说“白露身不露，寒露脚不露”，饮食上更要跟着节令转：西瓜、冰蜜瓜这类寒性十足的凉瓜就别抱着啃了，越吃越耗损刚要收敛的脾胃阳气，秋燥反倒缠得更久。今天整理8样最贴金秋的温和食材，附手把手家常做法，润燥不寒凉，吃完浑身都舒服。

一、蒜蓉秋葵炒木耳

食材

秋葵二百五十克、干木耳十五克、蒜末两勺、蚝油一勺

步骤

1、干木耳冷水泡四十分钟至完全舒展，剪去硬蒂撕成小朵，焯水一分钟去土腥，捞出沥干等待下锅。

2、秋葵斜切厚片，热锅冷油下蒜末两勺小火煸到微黄出香，下木耳大火翻炒一分钟出锅气。

3、倒秋葵片快速翻炒九十秒，沿锅边淋蚝油一勺，加盐少许，炒到秋葵断生仍挺括挂住汁。

4、关火前淋几滴香油翻匀，盛盘木耳黑亮秋葵翠绿，入口脆弹交叠，蒜香满口，咸鲜很开胃。

二、红枣桂圆蒸滑鸡

所需食材：鸡腿肉或半只三黄鸡500克、红枣8颗、桂圆肉20克、生姜1大块、枸杞10克、生抽2勺、蚝油1勺、料酒1勺、白胡椒粉少许、食盐适量、玉米淀粉1勺、香油1勺。

步骤：

1.将鸡肉洗净后剁成大小均匀的块状，放入清水中浸泡20分钟，中途换水两次，充分泡出肉块中的血水，这样可以有效去除腥味。

2.将泡好的鸡肉捞出，用手用力挤干多余的水分，放入一个大碗中；生姜切成细丝放入碗中，加入生抽、蚝油、料酒、白胡椒粉和食盐。

3.用手将鸡肉与所有调料抓拌均匀，顺着一个方向用力搅拌至肉块发粘起胶，然后加入一勺玉米淀粉，再次抓匀，锁住肉汁。

4.淋入一勺香油封住水分，腌制20分钟让鸡肉充分入味；利用这个时间，将红枣去核剪成条状，桂圆肉和枸杞用温水稍微浸泡清洗一下。

5.将腌好的鸡肉块平铺在深盘或蒸碗中，尽量让每一块肉都舒展开，不要堆叠得太厚，然后将红枣条、桂圆肉均匀地撒在鸡肉表面。

6.蒸锅中加入足量的水烧开，将盘子放入蒸锅，盖上锅盖，保持大火蒸15-20分钟，具体时间根据鸡块的大小和厚度适当调整。

7.蒸好后关火，不要急着开盖，利用余温再焖2分钟，出锅前将泡好的枸杞撒在表面点缀，一道鲜嫩多汁的蒸滑鸡就完成了。

三、小米红枣软糕

所需食材：小米150克、红枣10克、糯米粉100克、面粉50克、白糖20克、酵母3克、温水适量、葡萄干少许。

步骤：

1. 小米提前浸泡3小时，红枣去核切碎备用。
2. 将泡好的小米放入料理机，加适量温水打成细腻的小米浆。
3. 小米浆倒入盆中，加入糯米粉、面粉、白糖和酵母，搅拌均匀。
4. 盖上保鲜膜，放在温暖处发酵至表面出现密集小气泡。
5. 发酵好后加入红枣碎和葡萄干，轻轻搅拌均匀。
6. 模具内壁刷油，倒入面糊，表面抹平，撒上少许红枣碎装饰。
7. 上锅蒸25分钟，关火焖5分钟再开盖，取出切块即可。

四、冬瓜烧海带

食材

干海带 1 片，冬瓜 400 克，虾皮一小撮，姜片，盐，少许葱花

做法

1、干海带泡发，反复冲洗掉表面盐霜，切宽条；冬瓜去皮切厚块。

2、锅中放少许油，姜片下锅简单爆香，放入海带翻炒一分钟。

3、加入足量开水，放入虾皮，下入冬瓜块，大火烧开转小火炖煮 12 分钟，煮至冬瓜变得半透明绵软。

4、根据口味加入适量盐调味，撒上葱花，连汤一起食用。

五、辣炒蛏子

食材

鲜活蛏子700克，小米辣5个，干辣椒6个，大蒜6瓣，生姜4片，小葱3根，生抽2勺约20毫升，料酒2勺，蚝油1勺，白糖小半勺，食盐2克，食用油适量，清水少许

做法步骤

1. 蛏子先处理吐沙，盆里放清水，加一小勺盐，把蛏子放进去静置2小时，中途换一次水，让蛏子把泥沙吐干净。
2. 吐沙完成后，反复搓洗蛏子外壳，把表面杂质洗干净。小米辣切圈，干辣椒剪段，大蒜切片，生姜切细丝，小葱分葱白葱绿分别切段。
3. 调一碗料汁，碗里放入生抽，料酒，蚝油，白糖，食盐，加2勺清水搅拌均匀放一旁备用。
4. 锅里加水烧开，放入蛏子，焯水40秒，看到蛏子外壳张开就立刻捞出来。没有张开的直接丢掉。捞出来之后把蛏子外壳碎渣简单冲洗掉。
5. 锅烧热倒入食用油，油热之后下入姜片蒜片，葱白段，小米辣，干辣椒，中火翻炒1分钟炒出香辣味。
6. 把焯好水的蛏子倒进锅里，开大火快速翻炒1分钟。
7. 倒入提前调好的全部料汁，继续大火翻炒1分半钟，让蛏子充分裹上味道。
8. 最后放入葱绿段，翻拌几下就关火出锅。

六、黄豆焖茄子

食材

干黄豆 120 克，长茄子 2 根，大蒜 5 瓣，生抽，少许盐，少量蚝油

做法

1、黄豆提前浸泡 4 小时，放入锅中加水煮 20 分钟煮至八分熟备用。

2、茄子切滚刀块，放入淡盐水浸泡 10 分钟，减少吸油量。大蒜拍碎。

3、锅中放少量油，下大蒜炒香，倒入茄子翻炒至茄子微微变软。

4、把煮好的黄豆连同部分煮豆水一起倒进锅里，加入生抽、少量蚝油。

5、盖上锅盖小火焖 8‑10 分钟，焖到茄子完全软烂，开大火稍微收一下汤汁，加盐调味出锅。

七、胡萝卜西蓝花炒口蘑

准备食材: 胡萝卜、西蓝花、口蘑、蒜末。

做法步骤:

1、西蓝花切小朵，然后切好胡萝卜，再起锅烧水，水烧开之后，放入西蓝花和胡萝卜焯熟，接着捞出沥干水分备用。

2、清洗干净口蘑切薄片，然后热锅烧油，油热以后，放入蒜末爆香，接着倒入口蘑炒软。

3、再将焯好的西蓝花和胡萝卜倒入一起翻炒，接着加入食盐、生抽和黑胡椒碎调味提鲜。

4、最后再继续大火翻炒均匀入味，即可出锅开吃。

八、素炒秋葵

食材

秋葵200克、大蒜3瓣、小米辣1个（不吃辣可直接省略）、生抽2勺（约20毫升）、蚝油1勺（约10毫升）、白糖1小勺（约3克）

做法：

1. 先备菜：秋葵洗净后切去蒂部，斜切成0.3厘米厚的薄片；大蒜拍扁切末，小米辣切圈；小碗中倒入生抽、蚝油、白糖，搅拌均匀调成料汁备用；
2. 热锅凉油，倒入约10毫升食用油，油热后下入秋葵，开大火快速翻炒1分钟，炒到秋葵颜色变深绿；
3. 放入蒜末和小米辣，继续大火翻炒30秒，炒出蒜香和辣味；

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1. 倒入提前调好的料汁，保持大火快速翻炒均匀，让每片秋葵都裹满料汁，翻炒1分钟至秋葵断生变软，即可关火装盘！

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白露到秋分这半个月是润燥黄金期，不用瞎买贵价补品，跟着节令吃点温温润润的家常味，把肺里、脾胃里攒的秋燥一点点揉开，舒舒服服就能把凉秋熬得暖烘烘的。