秋分将至，润燥别只盯着梨和银耳，其实这8样宝藏食材才更是高手

秋分一过，风里都裹着干意：早上起来喉咙发紧，孩子抠鼻子抠出鼻血，老人咳得睡不好，连自己都干得嘴唇爆皮、大便干结。很多人一润燥就盯着梨炖银耳，吃两次就腻了，其实老祖宗秋补自古讲究“温润不凉、清补不燥”，下面这8样藏在菜市场的润燥高手，做成8道家常快手菜，好吃到连吃一周都不重样。

一、红烧花菜

食材

花菜1颗、大蒜、葱花、生抽、老抽、蚝油、食盐、清水、食用油

详细做法

1. 花菜顺着纹路掰成均匀小朵，清洗干净；大蒜切末，葱花备好。
2. 锅中烧水煮沸，下入花菜焯水1分钟，捞出充分沥干，去除原生涩味。
3. 热锅倒油，小火下入蒜末炒出浓香，倒入花菜开大火快速翻炒2分钟。
4. 依次加入生抽、老抽、蚝油，翻炒至每块花菜均匀裹满酱汁。
5. 加入小半碗清水，盖盖焖煮3分钟，最后大火收浓汤汁，加盐调味，撒葱花即可出锅。

二、青椒爆炒猪肝

食材准备

鲜猪肝250克、青椒2个、红椒半个、生姜4片、大蒜4瓣、料酒1勺、生抽2勺、蚝油1勺、淀粉1勺、盐、白糖少许、白胡椒粉、食用油

详细做法

1. 猪肝切2毫米左右薄片，放入大碗，加清水+一勺料酒浸泡20分钟，中途换水2‑3遍，泡出大部分血水，这一步去腥去异味的关键。
2. 泡好的猪肝沥干水分，放半勺生抽、少许白胡椒粉、一勺淀粉、半勺食用油抓匀，腌制10分钟锁住水分，炒出来嫩滑不柴。
3. 青椒、红椒切菱形块，姜蒜切片备用；提前调好碗汁：生抽1勺、蚝油1勺、少许盐、一点点白糖、2勺清水搅匀。
4. 起锅多放一点油，油温七成热下入猪肝，大火快速滑炒30秒，猪肝微微变色立刻盛出，不要炒熟。
5. 锅底留底油，爆香姜蒜，倒入青红椒翻炒至断生。
6. 倒回猪肝，淋入调好料汁，大火快速翻炒1分钟立刻关火出锅。全程大火快炒，猪肝鲜嫩不老。

三、西芹百合炒腰果

所需食材：西芹300克，鲜百合2头，熟腰果50克，胡萝卜半根，食盐适量，白糖少许，水淀粉适量，食用油适量。

步骤：

1. 西芹撕去老筋，洗净后斜切成段；鲜百合掰开洗净；胡萝卜去皮切成薄片。
2. 锅中烧开水，加入少许盐和几滴油，放入西芹和胡萝卜焯烫1分钟。
3. 再放入百合焯烫20秒，全部捞出沥干水分备用。
4. 热锅倒入适量食用油，油热后放入焯好的西芹、胡萝卜和百合。
5. 大火快速翻炒均匀，加入食盐和少许白糖调味。
6. 淋入少许水淀粉勾薄芡，使菜肴色泽鲜亮。
7. 最后撒入熟腰果，翻炒几下立即关火出锅。

四、山药胡萝卜炒木耳

所需食材： 铁棍山药1根、胡萝卜半根、干木耳1小把、蒜2瓣、盐适量、蚝油1小勺、食用油适量、白醋几滴。

步骤：

1. 干木耳提前用冷水泡发约1小时，泡好后摘去根部硬蒂，撕成小朵，洗净沥干备用。
2. 铁棍山药戴手套削皮，斜切成薄片，立即放入加了白醋的清水中浸泡，防止氧化变黑。
3. 胡萝卜去皮，切成与山药大小相近的薄片；蒜瓣切片备用。
4. 锅中烧开水，滴几滴油和少许盐，先放入胡萝卜片焯水1分钟，再放入木耳和山药片焯水30秒。
5. 将所有焯好的食材迅速捞出，放入凉水中过凉，沥干水分，这样能保持脆嫩口感。
6. 炒锅烧热倒油，放入蒜片小火煸出香味，转大火，倒入沥干的山药、胡萝卜和木耳快速翻炒。
7. 翻炒约1分钟后，加盐和蚝油调味，继续大火快炒均匀，即可关火出锅。

五、无油焖虾

【食材】

鲜虾、生姜、小葱、小米辣、料酒、生抽、香油（芝麻油）、陈醋、凉白开

【做法】

1. 锅底铺上姜片和葱段，将洗净的虾平铺在葱姜上，淋入2圈料酒，盖上锅盖，开中火焖至虾身全部变红卷曲（约3-5分钟），即可出锅装盘。
2. 调蘸料：碗中放入葱花、姜末、小米辣圈，加入2勺生抽、1勺香油、1勺陈醋和适量凉白开，搅拌均匀。
3. 将焖好的虾剥去虾壳，放入调好的料汁中浸泡片刻，使虾肉充分吸收料汁的风味，即可食用。

六、沙参玉竹老鸭汤

食材准备

老鸭半只（约 750g 剁块）、沙参 15g、玉竹 15g、生姜 4 片、料酒 1 勺、盐适量

做法步骤

1. 鸭肉处理（关键）：老鸭剁块冷水下锅，放入姜片、料酒，大火煮沸，彻底撇干净表面浮沫，捞出用温水冲洗干净沥干。
2. 沙参、玉竹清水浸泡十分钟，冲掉表面浮尘。
3. 炖煮（关键）：砂锅放入全部食材，一次性加满足量开水，大火烧开，转小火慢炖 90 分钟。
4. 出锅前仅放少许盐调味即可。切记不要投放花椒、八角等重香料，浓烈香气会破坏汤本身清润的特质。

七、葱油蛏子

准备食材: 蛏子、葱段、姜丝、葱丝。

做法步骤:

1、蛏子冷水下锅焯水，接着加入姜葱和料酒去腥，焯水以后，去除蛏子壳和黑线备用。

2、切好葱段、姜丝和葱丝，接着热锅烧油，油热以后，放入姜丝和葱段煸炒油煎，煎出葱油后，夹出葱姜。

3、然后加入蛏子一起翻炒均匀，接着放入少许的生抽调味提鲜。

4、最后加入葱丝一起翻炒均匀入味，即可出锅开吃。

八、山药炒木耳

食材：铁棍山药1根、干木耳1小把、彩椒、大蒜2瓣、盐、生抽、少许水淀粉

做法步骤：

1. 木耳提前泡发，洗净撕小朵，开水焯水1分钟捞出备用；山药去皮切薄片，泡清水防氧化发黑。
2. 热锅倒油，蒜片爆香，下入山药片大火翻炒2分钟至断生。
3. 加入木耳、彩椒片，继续翻炒1分钟，让食材充分融合。

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秋分润燥从来不是越贵越好，这几样菜市场随手就能买到的食材，温润贴着秋天的养身节奏，全家老小都能吃，比常年炖梨煮银耳管用太多。趁着这几天秋意正好，把这几样菜端上桌，整个秋天都润得舒舒服服。