秋分前后多吃4道高钾家常菜，清润补能不燥热，一秋都不累

秋分一过，昼夜均分，凉意渐浓，空气里的“燥”也开始悄悄冒头。很多朋友这时候会觉得浑身没劲、精神不振，其实这往往是身体在提醒你：该补钾了。钾元素被称为“生命元素”，能维持神经肌肉的正常功能，秋天适当多吃高钾食材，既能缓解秋乏，又能清润补能。今天就跟大家分享4道适合秋分前后吃的家常菜，做法简单，滋味鲜美，关键是补钾润燥两不误，让你一整个秋天都精力充沛，腿脚有劲不喊累。顺应时节而食，才是最好的养生，记得给家人安排上。

第一道：口蘑炒芦笋

所需食材：新鲜口蘑300克、芦笋200克、蒜末适量、小米辣1个（可选）、生抽1勺、蚝油半勺、盐少许、白糖少许、水淀粉少许、食用油适量。

步骤：

1. 口蘑放入淡盐水中浸泡5分钟，捞出洗净后切成厚片，不要切太薄，以免炒制时缩水变小。

2. 芦笋洗净，切去根部老硬的部分，再斜刀切成寸段，斜切更容易入味且口感更脆嫩。

3. 锅中烧开水，加少许盐和几滴食用油，放入芦笋段焯烫30秒，捞出立刻过凉水，保持翠绿爽脆。

4. 热锅凉油，油温五成热时下入蒜末和小米辣圈，小火煸炒出香味，注意不要炒糊。

5. 倒入口蘑片，转中大火快速翻炒，口蘑会先出水再收汁，炒至表面微黄、边缘微微焦香。

6. 加入焯好的芦笋段，调入生抽、蚝油、盐和少许白糖，大火快速翻炒均匀，让食材充分吸收味道。

7. 最后淋入少许水淀粉勾薄芡，翻炒几下让汤汁裹在食材上，即可关火出锅装盘。

1. 口蘑本身鲜味十足，蚝油和生抽也有咸味，盐一定要少放，避免过咸掩盖鲜味。

2. 芦笋焯水时间不宜过长，30秒足够，过凉水能锁住翠绿和脆感，炒出来才好看好吃。

3. 口蘑炒制时会先出水，要有耐心炒到水分收干、表面微焦，这样香气才浓郁。

第二道：土豆烧牛腩

所需食材：牛腩500克、土豆2个、胡萝卜1根、姜片4片、葱段2根、八角1个、桂皮1小段、香叶2片、生抽2勺、老抽1勺、料酒2勺、冰糖5粒、盐适量、食用油适量。

步骤：

1. 牛腩切成3厘米见方的块，放入清水中浸泡30分钟，中途换两次水，泡出血水减少腥味。

2. 牛腩冷水下锅，加入姜片和1勺料酒，大火煮开后撇去浮沫，继续煮2分钟捞出，用温水冲洗干净。

3. 土豆和胡萝卜去皮，切成滚刀块，土豆切好后泡在清水中防止氧化变黑。

4. 锅中放少许油，下入冰糖小火炒糖色，炒至冰糖融化变成枣红色、冒小泡时，迅速倒入牛腩翻炒上色。

5. 加入姜片、葱段、八角、桂皮、香叶炒香，再淋入料酒、生抽、老抽，翻炒均匀让牛腩裹上酱色。

6. 倒入没过牛腩的热水，大火烧开后转小火慢炖1小时，直到牛腩用筷子能轻松扎透。

7. 放入土豆块和胡萝卜块，继续炖煮15-20分钟，至土豆软糯，最后加盐调味，大火收汁即可。

1. 炒糖色时一定要用小火，冰糖变枣红色立刻下牛腩，炒过头会发苦影响整道菜味道。

2. 炖牛腩一定要加热水，加冷水会让肉质突然收缩变柴，口感大打折扣。

3. 土豆容易粘锅，炖煮后期要偶尔翻动一下，收汁时留少许汤汁拌饭更香。

第三道：香菇油菜烧豆腐

所需食材：北豆腐400克、鲜香菇8朵、小油菜200克、蒜末适量、生抽2勺、蚝油1勺、老抽半勺、白糖少许、盐少许、水淀粉适量、食用油适量。

步骤：

1. 北豆腐切成1厘米厚的三角块或方块，用厨房纸巾吸干表面水分，防止煎的时候溅油。

2. 鲜香菇去蒂洗净，切成厚片；小油菜洗净，从中间剖开，菜梗和菜叶分开放。

3. 平底锅倒油，油热后放入豆腐块，中小火慢煎，煎至一面金黄定型后再翻面，煎到两面金黄盛出。

4. 锅中留底油，下蒜末爆香，放入香菇片翻炒，炒到香菇变软、散发出浓郁菌香。

5. 加入小油菜梗先翻炒几下，再放入菜叶，炒至微微变软，不要炒太久以免出水太多。

6. 把煎好的豆腐放回锅中，调入生抽、蚝油、老抽、白糖和少许盐，轻轻翻动让豆腐裹上酱汁。

7. 加入小半碗清水，小火焖煮2分钟让豆腐入味，最后淋入水淀粉勾芡，汤汁浓稠即可出锅。

1. 豆腐一定要用北豆腐，质地紧实不易碎，煎过之后外焦里嫩，口感比嫩豆腐好很多。

2. 煎豆腐时不要频繁翻动，等一面定型金黄再翻，否则容易碎成渣。

3. 小油菜梗和叶分开下锅，梗先炒叶后放，成熟度一致，卖相和口感都更好。

第四道：紫菜虾皮蒸蛋羹

所需食材：鸡蛋3个、温水约鸡蛋液的1.5倍、紫菜1小张、虾皮1小把、葱花少许、生抽半勺、香油几滴、盐少许。

步骤：

1. 鸡蛋打入大碗中，加少许盐，用筷子充分打散，打至蛋液表面出现细密泡沫。

2. 准备温水，水温约40度，不烫手为宜，将温水缓缓倒入蛋液中，边倒边搅拌均匀。

3. 用细筛网将蛋液过滤两遍，滤掉泡沫和未打散的蛋筋，这是蒸出平滑蛋羹的关键。

4. 紫菜用剪刀剪成碎末，虾皮用清水冲洗一下去除多余盐分，沥干备用。

5. 将过滤好的蛋液倒入蒸碗中，盖上耐高温保鲜膜，用牙签在保鲜膜上扎几个小孔透气。

6. 蒸锅加水烧开，放入蒸碗，中小火蒸10分钟，关火后焖2分钟再取出，避免突然遇冷回缩。

7. 揭开保鲜膜，撒上紫菜碎、虾皮和葱花，淋上生抽和香油，吃的时候拌匀即可。

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2. 一定要盖保鲜膜或盘子，防止水蒸气滴落形成蜂窝，影响嫩滑口感。

3. 虾皮和紫菜本身有咸鲜味，生抽也有咸度，盐要少放或者不放，适合清淡口味。

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