寒潮突袭，别急着贴秋膘！这8道菜抓紧安排，祛湿健脾，少生病

一夜北风卷着碎雨撞开深秋的门，气温直接跳水10℃，不少人刚翻出厚外套，就想着赶紧炖锅大肉“贴秋膘”扛冻。可刚攒的湿气没散，贸然胡吃高脂厚味，脾胃反而被负担压垮，轻则腹胀没胃口，重则感冒咳嗽缠上半个月。与其急着给身体“塞脂肪”，不如先把脾胃养顺，把积了一秋的湿气排干净，吃对8道家常暖菜，不用猛吃肥肉，照样浑身有劲少生病。

一、虫草花乌鸡汤

准备食材：乌鸡、虫草花、红枣、枸杞、姜、盐。

做法步骤：

1、准备半只乌鸡，剁成小块，冷水下锅，放入几片姜、1勺料酒，大火煮开后撇去浮沫，捞出用温水冲洗干净。

2、将焯好水的乌鸡块放入砂锅中，再放入准备好的虫草花、红枣和姜片，倒入足量的开水，水量要没过所有食材。

3、开大火煮沸，然后转为小火，盖上盖子，慢炖1个小时。

4、时间到了之后，打开盖子，放入清洗干净的枸杞，根据个人口味加入适量的盐调味，再盖上盖子继续炖10分钟即可出锅。

二、清炒丝瓜

所需食材：丝瓜2根、大蒜3瓣、枸杞少许、盐半勺、白糖少许、食用油适量。

步骤：

1. 丝瓜削去外皮，切成滚刀块或厚片，立即放入淡盐水中浸泡防止氧化变黑。

2. 大蒜拍碎切成蒜末，枸杞用清水冲洗后用温水泡软备用。

3. 锅中倒入适量食用油，油温六成热时下入蒜末快速爆香。

4. 捞出丝瓜沥干水分，迅速倒入锅中转大火快速翻炒。

5. 炒至丝瓜边缘微微透明时，加入少许白糖提鲜。

6. 继续翻炒至丝瓜完全变软出汁，撒入适量盐调味。

7. 最后放入泡软的枸杞翻匀，即可出锅装盘。

三、青椒炒杏鲍菇

食材：

杏鲍菇、青椒、蒜

做法：

1. 杏鲍菇切薄片，青椒切斜段，大蒜切片。

2. 锅里倒油，下蒜片爆香，放入杏鲍菇翻炒至微微变软。

3. 加入青椒继续大火翻炒，放少许生抽、盐调味，翻炒至青椒断生即可出锅。

四、土豆胡萝卜炒牛肉

食材准备：牛肉、土豆、胡萝卜、黑胡椒粉。

做法流程：

1.牛肉清洗干净，然后切成小条，放入大碗中，接着往里加入适量黑胡椒粉、淀粉、生抽和花生油，再抓拌均匀，腌制二十分钟备用。

2.土豆和胡萝卜去皮，清洗干净，接着分别削丝备用，土豆需要加入清水清洗一下，去除表面的淀粉备用。

3.切好蒜末，然后热锅烧油，油热以后，放入腌制好的牛肉煸炒，煸炒至牛肉变色后，盛出备用。

4.另热锅烧油，油热以后，放入蒜末爆香，接着倒入土豆胡萝卜丝大火翻炒，然后加入适量的食盐、生抽和白醋调味提鲜，再继续翻炒均匀入味。

5.炒至土豆胡萝卜丝断生后，再加入炒好的牛肉一起翻炒均匀入味，即可出锅开吃。

五、蒜蓉粉丝虾

用到食材：大虾、粉丝、蒜、小米辣、生抽、蚝油、葱花

具体做法：

① 粉丝温水泡软铺在盘底，大虾开背去虾线摆在粉丝上，蒜末加小米辣用热油激香，调入生抽蚝油。

② 把蒜蓉酱汁均匀铺在虾身上，水开上锅大火蒸8分钟。

③ 出锅撒上葱花，淋一勺滚烫热油激香就完成。

六、清蒸鱼

准备食材

鲈鱼，葱姜，蒸鱼豉油，小米椒

1，鲈鱼处理干净，把肚子里黑膜刮干净。然后切掉鱼头，鱼身用刀切开，留着鱼腹的地方不要切断。

2，切好的鱼放入盆中加入葱姜丝抹匀腌制十分钟，接着在盘底部撒上葱姜丝，再把鱼按照“孔雀开屏”的样子摆入盘中。

3，锅里加水烧开，然后把鱼放进去大火蒸10分钟左右，出锅后倒掉里面汤汁，再把葱姜丝挑出来，重新撒上一点，把装饰小米辣摆上去，淋上蒸鱼豉油，再浇两勺热油即可。

七、爽口拌莴笋

准备食材：莴笋1根、蒜瓣3个、干辣椒段、生抽、香醋、少量糖、盐、热油

制作步骤：

1.莴笋削皮去筋，改刀成均匀细条，冲洗干净。

2.锅中水沸后，莴笋条下锅烫30秒，立刻捞进凉水，口感更脆。

3.调碗汁：蒜末、干辣椒打底，加盐、糖、生抽、香醋。

4.滚烫的热油“呲啦”一浇，香味扑鼻，拌匀腌2分钟即可。

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食材：

鳗鱼段、大蒜、葱段、姜片

做法：

1、鳗鱼洗净吸干表面水分，撒少许盐、白胡椒粉腌制10分钟。

2、平底锅倒油，放入鳗鱼，中小火慢煎，一面煎定型再翻面。

3、煎至两面金黄，放入葱姜蒜简单翻炒增香，鱼肉熟透就关火，不要煎太久防止肉质变老。

寒潮天养身从来不是靠猛吃肥腻攒热量，把脾胃的“运化开关”先打开，湿气排出去，吃进去的营养能真正送到骨头里，不用穿三四件毛衣，浑身都从内往外发暖，一整个秋冬都很少往医院跑。