孩子进入身高猛涨期，这8道菜换着做，营养跟得上个子悄悄往上蹿

孩子身高猛涨期，单靠牛奶钙片远远不够，钙、优质蛋白、锌、维生素要均衡补给。分享8道长高家常菜，鲜香不腻，孩子爱吃，助力骨骼发育，抓住黄金长高时机！

一、山药玉米排骨汤

所需食材：铁棍山药两根、甜玉米一根、猪肋排五百克、胡萝卜半根、生姜四片、大葱一段、料酒一勺、食盐适量、枸杞一小把、清水足量。

步骤：

1. 排骨斩成小段，放入清水中浸泡半小时，中途换两次水，把血水尽量泡出来。
2. 泡好的排骨冷水下锅，加姜片、葱段和一勺料酒，大火煮开后撇净浮沫，再煮两分钟捞出，用温水冲洗干净。
3. 铁棍山药去皮切滚刀块，泡在淡盐水里防氧化；玉米切段；胡萝卜去皮切滚刀块备用。
4. 砂锅中加入足量清水，放入焯好的排骨和姜片，大火烧开后转小火慢炖四十分钟。
5. 四十分钟后加入玉米段和胡萝卜块，继续小火炖二十分钟，让甜味充分释放。
6. 接着放入山药块，再炖十五分钟，直到山药软糯、排骨脱骨，注意不要频繁搅动以免山药碎散。
7. 关火前五分钟撒入枸杞，加适量食盐调味，搅匀后盖上盖子焖两分钟即可盛出。

二、粉蒸五花肉

食材：五花肉600g、蒸肉米粉80g、土豆2个、葱姜、盐、胡椒粉、生抽、蚝油、老抽

做法

1. 五花肉切厚片，下锅煎出多余油脂盛出，加盐、葱姜、胡椒粉、生抽、蚝油、老抽抓匀，腌制10分钟，挑出葱姜。
2. 倒入蒸肉米粉充分抓拌，每块肉都裹满粉料，加少许清水润湿。
3. 碗底铺土豆块，铺上腌好的肉片，水开上锅大火蒸40分钟即可。

三、凉拌粉丝

食材：粉丝1把、黄瓜、香菜、小米辣、蒜末、花生米

步骤：

1.粉丝泡软煮熟，立刻过冰水，口感更Q弹

2.调万能酱汁：2勺生抽+2勺香醋+1勺蚝油+半勺糖+蒜末+小米辣+辣椒油，拌匀

3.粉丝+黄瓜丝+香菜，淋上酱汁抓匀，撒芝麻花生米。

四、荷兰豆炒鱿鱼

【准备食材】 鱿鱼 1 条、荷兰豆 1 把、姜 2 片、料酒 1 勺、盐少许、生抽半勺

【做法】

1、鱿鱼处理干净，撕去表面的老皮，切成条，放 1 勺料酒抓匀去腥。

2、荷兰豆去掉两边的老筋，洗净备用；姜切丝。

3、锅里烧开水，加少许盐，放进荷兰豆焯 30 秒，捞出立刻过凉水。这样处理过的荷兰豆，颜色更绿，口感也更脆。

4、另起锅放少许油，姜丝爆香，倒入鱿鱼条大火翻炒 1 分钟，看到鱿鱼打卷就说明熟了。放进荷兰豆，加半勺生抽和少许盐，再炒 30 秒就好。

五、猴头菇养胃汤

准备食材: 猴头菇、茯苓、芡实、莲子、淮山片、去核红枣、排骨、姜片、枸杞子。

做法步骤:

1、排骨剁成小块下锅焯水，接着加入姜片和料酒去腥，焯水以后，再捞出清洗干净，然后放入炖锅中。

2、清洗干净猴头菇，然后和茯苓、莲子、芡实、淮山片、去核红枣一起放入炖锅中。

3、接着往里加入姜片和适量的清水，然后中小火炖煮一个小时。

4、最后加入食盐调味，撒入一把枸杞子点缀提鲜，即可出锅开吃。

六、番茄炒包菜

准备食材: 番茄、包菜、蒜末。

做法步骤:

1、番茄和包菜清洗干净，然后把番茄切丁，包菜切丝备用，再准备好蒜末。

2、热锅烧油，油热以后，放入蒜末爆香，接着倒入番茄丁一起翻炒，然后加入适量的食盐调味。

3、炒出番茄汁后，再倒入包菜丝一起翻炒均匀，接着淋入少量的生抽和清水，然后继续翻炒均匀入味。

4、炒至包菜丝断生入味以后，即可出锅开吃。

七、虾仁蒸嫩豆腐

食材：嫩豆腐1块、鲜虾仁8只、鸡蛋1个、温水、少许盐、生抽、葱花

详细做法

1. 豆腐切厚块铺在盘中，虾仁去虾线洗净。鸡蛋加1.5倍温水打散，过筛淋在豆腐上。

2. 盖上保鲜膜扎小孔，水开上锅小火蒸6分钟，放入虾仁继续蒸4分钟。

3. 出锅淋一点点生抽，撒葱花即可。

八、西兰花炒牛里脊

食材：牛里脊180g、西兰花半颗、胡萝卜少许、生抽、淀粉、盐、食用油

详细做法

1. 牛肉切薄片，加生抽、淀粉、少许油抓匀腌制10分钟；西兰花切小朵，开水焯水1分钟捞出。

2. 热锅少油，下入牛肉快速滑炒至变色，盛出来备用。

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3. 底油放入西兰花、胡萝卜翻炒，倒回牛肉，加盐炒匀出锅。

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孩子长高，食补、睡眠、运动缺一不可。这8道菜轮换安排，营养搭配均衡。尽量让孩子晚上早睡觉，多去户外晒太阳，抓住猛涨期，个子悄悄往上窜！