入秋吃菌，胜补身。白露后宁可少吃荤，也要吃这4种菌，气色红润

白露过后，暑气渐消，秋燥渐盛，此时的饮食调理讲究“润”字当头。老话说“入秋吃菌，胜补身”，这话不无道理。秋季正是菌菇最鲜嫩的时节，它们吸足了雨水与土壤的精华，肉质肥厚、滋味鲜美，远比大鱼大肉来得清爽妥帖。菌菇类食材富含蛋白质、氨基酸和多种微量元素，既能滋阴润肺，又能健脾养胃，对于缓解秋乏、改善气色大有裨益。宁可少吃几口荤腥，也要把这四种菌端上餐桌，顺应时节而食，才能吃出红润好气色，安安稳稳度过秋天。

第一道：菌菇炖鸡汤

所需食材：土鸡半只，干香菇八朵，鲜茶树菇一百克，鲜口蘑一百克，生姜三片，大葱一段，枸杞一小把，料酒一勺，食盐适量，清水足量。

步骤：

1. 土鸡剁成大小均匀的块状，放入冷水中浸泡半小时，中途换两次水，泡出多余血水后捞出沥干。

2. 干香菇提前用温水泡发，泡香菇的水沉淀后留用，鲜茶树菇和口蘑分别洗净，口蘑切片，茶树菇切去老根。

3. 锅中加冷水，放入鸡块、姜片和料酒，大火煮开后撇去浮沫，继续煮两分钟，捞出鸡块用温水冲洗干净。

4. 砂锅中放入鸡块、姜片、大葱段和泡发好的香菇，倒入泡香菇的水和足量清水，水量一次加够，中途尽量不添水。

5. 大火烧开后转小火慢炖四十分钟，此时鸡汤已经浓郁，鸡肉也基本软烂。

6. 加入茶树菇和口蘑片，继续小火炖煮十五分钟，让菌菇的鲜味充分融入汤中。

7. 最后放入枸杞，加适量食盐调味，再煮三分钟即可关火，盛出后撒少许葱花点缀。

1. 泡香菇的水含有丰富鲜味物质，沉淀杂质后用来炖汤，味道更醇厚，但底部沉淀物不要倒入。

2. 菌菇不宜过早下锅，久煮易失去脆嫩口感，在鸡肉炖至八分熟时加入最为合适。

3. 食盐一定要最后放，过早加盐会使鸡肉蛋白质凝固，导致肉质发柴，汤味也不够鲜。

第二道：小炒杂菌

所需食材：鲜香菇六朵，鲜杏鲍菇一根，鲜蟹味菇一百克，鲜白玉菇一百克，青椒一个，红椒半个，大蒜四瓣，生抽两勺，蚝油一勺，白糖少许，食盐适量，食用油适量。

步骤：

1. 香菇去蒂切片，杏鲍菇切薄片，蟹味菇和白玉菇切去根部后撕散，全部菌菇洗净后充分沥干水分。

2. 青椒和红椒去籽切成细丝，大蒜去皮切成蒜末，准备好所有配料备用。

3. 锅中烧开水，加少许食盐，将香菇片和杏鲍菇片焯水一分钟，捞出后过凉水并挤干水分。

4. 炒锅烧热，倒入适量食用油，油温六成热时放入蒜末爆香，蒜末微微发黄即可。

5. 先下入蟹味菇和白玉菇大火翻炒，炒至菌菇出水变软，再加入焯过水的香菇片和杏鲍菇片。

6. 沿锅边淋入生抽和蚝油，加少许白糖提鲜，大火快速翻炒均匀，让每一片菌菇都裹上酱汁。

7. 最后放入青红椒丝，加适量食盐调味，翻炒三十秒至青红椒断生即可出锅装盘。

1. 菌菇焯水时间不宜过长，一分钟足够，捞出后挤干水分能避免炒制时出太多水，影响口感。

2. 炒菌菇一定要大火快炒，火候不足容易出水变成“煮菌菇”，失去干香风味。

3. 蚝油和生抽本身有咸味，加盐时要先尝一下味道，避免过咸掩盖菌菇本身的鲜甜。

第三道：菌菇豆腐羹

所需食材：嫩豆腐一盒，鲜平菇一百克，鲜金针菇一百克，鲜香菇四朵，鸡蛋一个，香菜两棵，生姜两片，水淀粉适量，白胡椒粉少许，香油几滴，食盐适量，清水适量。

步骤：

1. 嫩豆腐取出后切成小方块，放入淡盐水中浸泡十分钟，去除豆腥味并使豆腐更紧实。

2. 平菇撕成小条，金针菇切去根部后切成两段，香菇去蒂切成薄片，全部洗净沥干。

3. 鸡蛋打入碗中，用筷子充分打散备用，香菜洗净切碎，生姜切末。

4. 锅中加适量清水，放入姜末和香菇片，大火烧开后转中火煮三分钟，煮出香菇的鲜味。

5. 加入平菇和金针菇，继续煮两分钟，然后放入豆腐块，用勺子轻轻推动，避免豆腐破碎。

6. 淋入水淀粉勾芡，边倒边搅拌，待汤汁变得浓稠适中时，将蛋液缓缓淋入锅中形成蛋花。

7. 加适量食盐和白胡椒粉调味，关火后滴几滴香油，撒上香菜碎即可盛出。

1. 豆腐用淡盐水浸泡既能去腥，又能让豆腐在煮制过程中不易散碎，保持完整形状。

2. 勾芡时水淀粉要分次淋入，观察浓稠度，太稀则羹不挂勺，太稠则口感发糊。

3. 蛋液要在关火前淋入，利用余温烫熟蛋花，这样蛋花才嫩滑，煮久了会变老。

第四道：菌菇焖饭

所需食材：大米两杯，鲜香菇五朵，鲜杏鲍菇一根，鲜蟹味菇八十克，胡萝卜半根，腊肠一根，洋葱半个，生抽两勺，老抽半勺，蚝油一勺，食盐适量，食用油适量，清水适量。

步骤：

1. 大米淘洗干净后放入电饭煲内胆，加入比平时煮饭略少一点的水量，浸泡二十分钟。

2. 香菇和杏鲍菇切成小丁，蟹味菇切去根部撕散，胡萝卜去皮切丁，腊肠切薄片，洋葱切碎。

3. 炒锅中放少许油，油热后放入洋葱碎炒出香味，再加入腊肠片煸炒至透明出油。

4. 依次加入香菇丁、杏鲍菇丁、蟹味菇和胡萝卜丁，大火翻炒两分钟，炒出菌菇的水汽。

5. 加入生抽、老抽和蚝油，翻炒均匀使所有食材上色，加少许食盐调味，关火备用。

6. 将炒好的菌菇腊肠料全部铺在电饭煲的大米上，用铲子稍微铺平，不要搅拌。

7. 按下煮饭键，煮好后继续焖十分钟，开盖后用饭铲将米饭和菌菇料翻拌均匀，盛出即可。

1. 煮饭水量要比平时略少，因为菌菇和蔬菜在煮制过程中会释放水分，水多则饭烂。

2. 炒菌菇料时要把水分炒干一些，这样焖出来的饭才粒粒分明，香气浓郁。

3. 腊肠和酱料都有咸味，加盐要谨慎，口味清淡者可以不加盐，靠生抽和蚝油提味即可。http://wap.hckjhn.top/Article/details/48155.shtml
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入秋之后，餐桌上来几道菌菇菜肴，既应了时节，又养了身体。这四种菌各有各的鲜美，或炖汤、或小炒、或做羹、或焖饭，换着花样端上桌，家人吃得欢喜，气色也一天天红润起来。饮食养生从来不在山珍海味，而在于顺应天时、选对食材。白露过后，不妨少买些大鱼大肉，多买几样新鲜菌菇，花点心思烹煮，让秋天的燥气在菌菇的温润中悄然化解。身体舒坦了，精神自然足，这便是“入秋吃菌，胜补身”最朴素的道理https://github.com/thg7awqmpx/vzxwbg/blob/main/20260927_601645.md
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。https://gitlab.com/peterross1j0a6/hpbcuru/-/blob/main/k20260927_53783.md
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