孩子猛长期别瞎补！8道秋日家常菜，补铁又补钙，长个子真管用

入秋后不少家长攥着补剂清单追着孩子喂，却不知道娃胃口小，大把药丸塞进去反而占了吃正餐的肚子，本该蹿个子的黄金期，补得不对全白搭。其实秋日是天然食材营养密度最高的时节，照着下面这8道家常菜做，钙铁同补还香到舔盘，娃不抗拒，长个子实打实看得见。

一、菠菜猪肝汤

所需食材：新鲜猪肝150克、菠菜200克、生姜3片、枸杞5克、料酒1勺、淀粉1小勺、食盐适量、香油几滴、清水适量。

步骤：

1. 猪肝切成薄片，放入清水中浸泡15分钟，中途换水两次，泡去血水。
2. 泡好的猪肝捞出沥干，加入料酒、淀粉和少许食盐抓匀，腌制10分钟。
3. 菠菜择洗干净，切成段，放入沸水中焯烫30秒，捞出过凉沥干。
4. 锅中加入适量清水，放入姜片，大火烧开。
5. 水开后放入腌好的猪肝片，用筷子轻轻拨散，煮至猪肝变色。
6. 撇去汤面浮沫，放入焯好的菠菜段和枸杞，继续煮1分钟。
7. 加适量食盐调味，滴入几滴香油，关火后即可盛出享用。

二、麻辣水煮鱼片

食材：黑鱼片、豆芽、千张、蒜末、干辣椒、花椒、葱姜 调料：盐、胡椒粉、料酒、豆瓣酱

1、黑鱼片中加入少许盐、胡椒粉、料酒和葱姜抓拌均匀，腌制 15 分钟，充分去腥并且入味。

2、豆芽、千张下锅焯水，捞出铺在大碗底部；同时备好蒜末、葱段、干辣椒、花椒。

3、锅中倒油烧热，放入蒜末、干辣椒、花椒爆香，加入 1 勺豆瓣酱，炒出红油。

4、倒入适量清水煮开，把配菜下锅煮 2 分钟，捞出后铺回碗底。

5、放入腌制好的鱼片，煮到鱼片完全变色、彻底熟透，捞出来铺在配菜上面。

6、撒上葱花，淋上一勺滚烫热油，激发出浓郁香味即可。

三、小炒黄牛肉

准备食材: 黄牛肉、香菜、葱姜蒜末、小米辣、泡椒、黑胡椒粉。

做法步骤:

1、黄牛肉清洗干净切薄片，接着加入淀粉、黑胡椒粉、生抽、蚝油和花生油，再抓拌均匀，腌制十分钟备用。

2、切好香菜、葱姜蒜末、小米辣和泡椒，接着热锅烧油，油热以后，放入牛肉煸炒，煸炒至牛肉变色后，盛出备用。

3、另热锅烧油，油热以后，放入葱姜蒜末、小米辣和泡椒爆香，接着倒入香菜一起翻炒，再加入食盐调味，然后继续翻炒炒软。

4、最后加入牛肉一起翻炒均匀，接着加入白糖和食盐调味提鲜的，然后继续翻炒入味，即可出锅开吃。

四、香菇油菜烧面筋

所需食材：鲜香菇八朵、小油菜四棵、油面筋十个、大蒜四瓣、生姜两片、蚝油一勺、生抽一勺、白糖半勺、食盐适量、水淀粉适量、食用油适量。

步骤：

1. 鲜香菇去蒂洗净，伞盖表面切十字花刀，便于入味，小油菜掰开叶片洗净泥沙。
2. 油面筋用温水浸泡五分钟，泡至变软后捞出，轻轻挤去水分，每个面筋对半切开。
3. 锅中烧开水，加少许盐和油，下小油菜焯烫三十秒，捞出过凉水，沥干后摆入盘中围边。
4. 炒锅烧热倒油，下姜片和蒜末爆香，放入香菇中火煎至两面微黄，香菇会释出水分。
5. 加入蚝油、生抽、白糖和半碗清水，烧开后放入面筋，转小火烧五分钟让面筋吸饱汤汁。
6. 待汤汁收至一半时，淋入水淀粉勾薄芡，边淋边轻轻推动，使汤汁均匀裹在食材上。
7. 加食盐调味，将香菇和面筋盛入摆好油菜的盘中，剩余汤汁浇在上面即可。

五、红烧肉丸

准备食材

肉馅，葱姜，莲藕，生抽，老抽，蚝油，白胡椒粉，淀粉

1，肉馅放入葱姜水，莲藕末，然后放入盐，白胡椒粉，适量的生抽和老抽，再加入一点蚝油和淀粉，接着按照一个方向搅拌上劲，然后再反复翻打，让肉粘合在一起。

2，锅里倒入油，烧至六成热的时候放入肉丸，小火慢炸。炸至表面金黄后，捞出来控油。

3，锅里留底油，葱姜爆香，然后放入一碗清水，加一勺生抽，蚝油调味，把肉丸下锅煮十分钟，然后勾点淀粉，大火收汁即可。

六、双椒鸡丁

用到食材：鸡胸肉、青小米辣、红小米辣、蒜、姜、生抽、淀粉、盐

具体做法：

① 鸡胸肉切成小丁，加生抽、淀粉抓匀腌制，青红辣椒切圈，蒜姜切片备用。

② 起锅倒油，下入鸡丁滑炒至变色盛出；底油爆香姜蒜、辣椒圈。

③ 倒回鸡丁，大火快速翻炒，放少许盐调味，翻炒入味即可出锅。

七、芥兰炒牛肉

【食材准备】

芥兰，牛肉，生姜，大蒜，生抽，蚝油，白胡椒粉，白糖，水淀粉，食用油

【做法步骤】

1.芥兰削掉根部老皮，粗的菜梗斜刀切开，方便入味熟透。锅里烧水，放少许盐和油，下入芥兰焯水30‑60秒捞出沥干。

2.牛肉切薄片，加入生抽，蚝油，白胡椒粉，食用油抓匀，腌制十分钟。

3.热锅冷油，放入腌好的牛肉，煎到八分熟盛出。

4.锅中放少许油，爆香姜蒜，倒入焯好的芥兰简单翻炒。再倒回牛肉，调入生抽，食盐，少许白糖，淋入水淀粉。

5.大火快速翻拌，酱汁裹满食材就可以出锅。

八、毛豆炒玉米粒

准备食材: 毛豆、玉米粒、蒜末。

做法步骤:

1、毛豆和玉米粒清洗干净，然后起锅烧水，水烧开之后，先放入毛豆焯水两分钟。

2、接着把玉米粒也一起倒入，再继续焯水一分钟左右焯熟，然后捞出沥干水分备用。

3、热锅烧油，油热以后，放入蒜末爆香，接着倒入毛豆和玉米粒大火翻炒均匀。

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https://gitlab.com/tonyevansf8yw3/hputggj/-/blob/main/20261013_447064.md
https://gitlab.com/brianevansjyu3h/ciadwoc/-/blob/main/20261013_772958.md
https://gitlab.com/garyreedxc4vf/sdnhvjy/-/blob/main/20261013_395327.md
https://gitlab.com/felixkerrpt4t4/ohfyegx/-/blob/main/20261013_147713.md
https://gitlab.com/zackfoxh5irt/sjpgqtq/-/blob/main/20261013_851690.md
https://gitlab.com/zackgraygfys9/mawoykm/-/blob/main/20261013_837902.md
https://gitlab.com/olivertate2msqj/ectavrs/-/blob/main/20261013_656845.md
https://gitlab.com/alanyoungnp9bs/ddsknjl/-/blob/main/20261013_506697.md
https://gitlab.com/zackevansuuql7/vrvhuym/-/blob/main/20261013_579841.md
https://gitlab.com/masontatezom2v/grgopke/-/blob/main/20261013_783289.md
https://gitlab.com/paulyoung78rbg/wcomydd/-/blob/main/20261013_434550.md

4、再加入适量的食盐和鸡精调味提鲜，再继续翻炒均匀入味，即可出锅开吃。

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