中秋别乱补！这8道清补菜端上桌，祛湿不寒凉，全家老少都受益

中秋家宴总少不了大鱼大肉轮番上阵，不少人还想着趁节日“贴秋膘”补一补，结果吃得多又滋腻，脾胃堵得慌，体内湿气越积越重，老人吃了不消化，孩子吃了闹肚子，连年轻人都容易胃胀犯困。其实入秋之后暑气未全消，秋燥刚冒头，最忌猛补、乱补，今天就给大家整理了8道清补家常菜，祛湿不寒凉，润养不厚重，端上家宴桌，全家老小都能放心吃。

一、豆瓣烧桂鱼

食材： 桂鱼 / 猪肉末 / 郫县豆瓣酱 / 大葱 / 大蒜 / 生姜 / 料酒 / 生抽 / 醋 / 白糖 / 淀粉 / 食用油

步骤：1、 桂鱼处理干净两面划三刀，擦干水分后薄薄拍一层淀粉。

2、锅中宽油中大火烧热，下桂鱼煎至两面金黄微酥，盛出备用。

3、锅留底油，下肉末炒散变色，加姜末蒜末和一勺郫县豆瓣酱小火炒出红油和酱香。

4、倒入料酒、生抽、少许醋和白糖，加半碗热水烧开。

5、放入桂鱼中火烧8分钟入味，大火收汁至浓稠裹满鱼身，撒葱花出锅。

二、茭白炒牛肉

食材

茭白350克，牛里脊220克，青椒2个，生姜2片，大蒜2瓣，食用油35毫升，生抽2勺，料酒1勺，淀粉1勺，食盐适量，白糖小半勺

做法步骤

1. 牛肉切成薄片，放入碗中，加1勺生抽，料酒，淀粉抓匀，淋一勺食用油拌匀，腌制10分钟。
2. 茭白去掉外壳老皮，切成薄片。青椒去籽切菱形片。生姜切丝，大蒜切片。
3. 锅中烧水烧开，放入茭白焯水2分钟，捞出来沥干。焯水去掉茭白的生涩味，炒制熟得更快。
4. 锅烧热倒入食用油，油温温热下入腌好的牛肉，中火快速滑开，牛肉全部变色立刻盛出备用。
5. 锅里留底油，放入姜丝蒜片炒出香味，倒入茭白，中火翻炒2分钟。
6. 放入青椒片继续翻炒1分钟，炒到青椒微微变软。
7. 把牛肉倒回锅里，加入剩下的生抽，白糖，适量食盐，开大火快速翻炒1分半钟，味道融合均匀就关火出锅。

三、南瓜小米蒸肉丸

所需食材：老南瓜200克，小米80克，猪前腿肉300克，鸡蛋1个，生姜末1小勺，生抽2勺，蚝油1勺，淀粉1勺，白胡椒粉少许，食盐适量，小葱1根。

步骤：

1. 小米提前用清水浸泡2小时以上，泡到用手一捻就碎的程度，然后沥干水分备用。
2. 猪前腿肉去皮，先切成小块，再剁成肉糜。嫌麻烦可以用料理机打成肉泥，但不要打得太细，保留一点颗粒感口感更好。
3. 肉糜中加入姜末、生抽、蚝油、淀粉、白胡椒粉、食盐和鸡蛋，顺着一个方向搅拌至上劲，感觉肉馅发黏即可。
4. 老南瓜去皮去瓤，切成厚约5毫米的片，均匀铺在蒸盘底部。
5. 手上沾一点清水，取适量肉馅搓成乒乓球大小的丸子，然后在沥干的小米中滚一圈，让表面均匀裹上小米。
6. 把裹好小米的肉丸轻轻放在南瓜片上，注意留出间隔，避免蒸熟后粘连。
7. 蒸锅加水烧开，放入蒸盘，大火蒸20分钟，关火后焖2分钟再开盖，取出撒上葱花即可

四、菠菜猪肝汤

所需食材：菠菜300克，猪肝200克，枸杞一小把，生姜3片，料酒一勺，淀粉一勺，食盐适量，白胡椒粉少许，香油几滴，清水适量。

步骤：

1. 猪肝切成薄片，放入清水中浸泡20分钟，中途换水两次，直到水变清澈。
2. 泡好的猪肝沥干，加入料酒、淀粉、少许盐和白胡椒粉，抓匀腌制10分钟。
3. 菠菜洗净切段，放入开水中焯烫20秒，捞出过凉水，挤干水分备用。
4. 锅中加入适量清水，放入姜片，大火烧开。
5. 水开后滑入腌好的猪肝片，用筷子轻轻拨散，煮至猪肝变色。
6. 加入焯好的菠菜和枸杞，继续煮1分钟。
7. 最后加入适量食盐调味，滴入几滴香油，关火即可盛出。

五、蒜蓉茼蒿

茼蒿一把、小米辣三个、蒜五瓣、盐、0卡糖、蚝油、油

做法：

1. 茼蒿洗洗切段，杆和叶分开放。小米辣切圈，蒜切末。
2. 锅里水烧开，放点盐和油，先把杆扔进去烫十秒，再把叶子放进去烫十几秒，捞出来过凉水。
3. 油热放蒜末和小米辣爆香，倒茼蒿翻炒。
4. 加一勺盐、一勺0卡糖、一勺蚝油，炒匀就行。

六、川贝杏仁蒸秋月梨

食材：秋月梨1个、南杏仁6g、川贝2g、冰糖一小块

详细做法：

1. 梨洗净留皮，顶部切开当盖子，小心挖去中间梨核；
2. 杏仁、川贝冲洗干净，连同冰糖一起放进梨盅；
3. 加2小勺清水，盖上梨盖；
4. 冷水上锅，中小火蒸28分钟；
5. 放温之后连梨肉带汤汁一起食用。

七、红枣桂圆蒸南瓜

所需食材：老南瓜400克、红枣8颗、桂圆干15克、枸杞5克、红糖10克、清水适量。

步骤：

1. 老南瓜去皮去瓤，切成约2厘米厚的片状，整齐码放在深盘中备用。
2. 红枣洗净后用温水浸泡10分钟，去核切成两半；桂圆干去壳取肉，枸杞用清水略泡。
3. 将红枣、桂圆肉均匀撒在南瓜片上，再撒上红糖。
4. 蒸锅中加入足量清水，大火烧开后放入南瓜盘，盖上锅盖。
5. 中火蒸15分钟，至南瓜用筷子能轻松穿透。
6. 打开锅盖，撒入泡好的枸杞，再盖上盖子焖2分钟。
7. 取出后稍微晾凉即可食用，蒸出的汤汁也一同吃掉。

八、洋葱炒牛肉

食材：牛里脊300g，洋葱1个，青椒半个，生姜，生抽，蚝油，少许白糖，淀粉，食用油

做法：

1.牛肉逆纹切薄片，加生抽、少许白糖、一勺淀粉、半勺食用油抓匀，腌制15分钟锁住嫩度。

2.洋葱、青椒切条，生姜切丝。

3.热锅倒油，下入牛肉快速滑炒至变色立刻盛出。

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这8道菜没有厚重的药材味，全是家常食材，清补不挑体质，中秋摆一桌，比山珍海味还养人，全家吃完脾胃舒服，湿气悄悄退，过节也没积食的烦恼。