秋冬交替关键期，建议中老年隔天吃一次它，腿脚有劲，对肝脏也好

秋冬交替，气温忽冷忽热，不少中老年朋友容易腿脚酸软乏力、眼睛干涩，肝脏代谢压力变大。今天分享8道家常食补菜，食材平价，做法简单，轮换着隔天吃，强筋骨、护肝脏，安稳度过秋冬换季！

一、八宝炖老鸭

食材：老鸭肉、红枣、枸杞、莲子、百合、薏米、芡实、桂圆、姜片、少许盐

做法：

1. 老鸭切块冷水焯水，去除油脂和血沫，洗净沥干；所有八宝食材洗净备用。
2. 砂锅加入足量清水，放入鸭块、姜片，大火烧开撇去浮沫。
3. 放入红枣、莲子、百合、薏米等八宝食材，转小火慢炖90分钟。
4. 最后放入枸杞、桂圆，继续炖10分钟，加少许盐调味即可。

二、清炒莴笋丝

准备食材：莴笋、蒜末、小米辣。

做法步骤：

1、莴笋去皮擦丝，然后把蒜末和小米辣准备好。

2、热锅烧油，油热以后，放入蒜末和小米辣爆香，接着倒入莴笋丝一起翻炒均匀。

3、然后加入适量的食盐和鸡精调味提鲜，再继续翻炒均匀入味。

4、炒至莴笋丝断生入味以后，即可出锅开吃。

三、萝卜丝虾皮汤

食材：白萝卜半根、虾皮一小把、姜片、葱花、少许盐

1. 白萝卜擦细丝，虾皮简单冲洗
2. 锅中放少许油，姜片爆香，放入萝卜丝翻炒至变软
3. 加开水，放虾皮，小火煮8分钟，加盐撒葱花出锅

四、荞麦面鲜虾拌碗

食材

干荞麦面60g、大虾6只、黄瓜半根、胡萝卜少许、生菜2片

调味：生抽半勺、香醋半勺、少许蒜末

做法

1. 大虾去壳去虾线，开水下锅煮2分钟捞出；黄瓜、胡萝卜切丝，生菜撕小片。
2. 锅中烧水，下入荞麦面，煮到八分熟捞出，过一遍凉白开，口感更筋道。
3. 荞麦面放入碗中，铺上生菜、黄瓜丝、胡萝卜丝、虾仁。
4. 生抽、香醋、蒜末混合调成料汁，淋在面上拌匀即可。

五、洋葱木耳炒鸡蛋

食材清单

紫皮洋葱1个、干木耳1小把、鸡蛋3个、蒜末、生抽1勺、蚝油半勺、盐、食用油适量。

做法

干木耳用温水泡发1—2小时，剪掉硬蒂，撕小朵，多洗两遍沥干。

洋葱放冰箱冷藏10分钟再切丝，不辣眼，切完抖散。

鸡蛋加少许盐打散，六成热油下锅，炒到八分熟盛出，别炒老。

锅留底油，小火爆香蒜末，下洋葱中大火炒1分钟，出清甜味。

倒木耳再炒2分钟，木耳噼啪响是正常的，怕溅油就转小火。

回锅鸡蛋，加生抽、蚝油、少许盐，快速翻匀。

沿锅边淋一点水，收个汁，洋葱微微透明就出锅。

六、 板栗烧鸡

食材：鸡腿或半只鸡约600克、去壳板栗200克、姜片、葱段、蒜瓣、生抽、老抽、料酒、盐、冰糖、食用油。

做法：

鸡块冷水下锅，加姜片、料酒焯水，捞出冲洗干净。

锅里放少许油，下姜片、蒜瓣炒香，放入鸡块中火翻炒至表面微黄。

加1勺生抽、半勺老抽、少许冰糖，炒出酱香味。

倒入没过鸡块的热水，大火烧开后转中小火炖15分钟。

放入板栗，继续炖10分钟，至板栗软糯。

最后加盐调味，大火收汁，撒上葱段即可。

七、黑椒牛肉炒杏鲍菇

食材：牛里脊200克、杏鲍菇2根、黑胡椒碎、生抽、蚝油、淀粉、料酒、蒜末、食用油。

做法：

牛肉逆着纹理切薄片，加1勺生抽、半勺料酒、少许淀粉抓匀，腌制10分钟。

杏鲍菇斜切成片。

热锅凉油，先下杏鲍菇煸炒，炒到边缘微黄、水分收干后盛出。

锅里补少许油，下蒜末爆香，放入牛肉大火快炒至变色。

倒入杏鲍菇，加1勺蚝油、适量黑胡椒碎，快速翻炒均匀。

炒到牛肉熟透、酱汁裹匀即可出锅，不要炒太久，避免牛肉变老。

八、蒜蓉粉丝蒸虾

食材：鲜虾300克、粉丝1小把、蒜末、生抽、蚝油、食用油、葱花。

做法：

粉丝用温水泡软，铺在盘底。

鲜虾剪去虾须，开背去虾线，摆在粉丝上。

锅里放油，下蒜末小火炒香，加1勺生抽、1勺蚝油调成蒜蓉酱。

把蒜蓉酱均匀浇在虾背上。

水开后上锅蒸6分钟左右，虾变红熟透即可。

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秋冬交替，正是调养身体的关键时期。这8道菜荤素搭配，轮换隔天吃，滋养肝脏、强筋健骨。不用名贵补品，好好吃饭，腿脚有劲，身体舒服，安稳过冬！