寒露后，少吃白菜豆腐，多吃种高钾菜，不困不疲，元气满满度秋

寒露一过，很多人一到白天就浑身没劲、昏昏沉沉，这就是大家常说的秋乏！很多人只知道补营养，却忽略身体缺钾就容易疲惫乏力。白菜豆腐可以吃，但别顿顿安排，多换下面这8种高钾家常菜，补足钾元素，赶走疲惫，元气满满安稳过秋天！

一、韭菜炒河虾

食材：

小河虾、韭菜、姜丝、干辣椒、盐、生抽、料酒

步骤：

1️⃣小河虾剪去虾枪，用清水冲洗两遍，沥干水分。

2️⃣韭菜洗净切段，姜切丝，干辣椒剪小段。

3️⃣热锅倒油，下姜丝和干辣椒段爆香。

4️⃣倒入河虾大火快炒，加料酒去腥，炒到虾壳变红卷曲。

5️⃣放入韭菜段，加盐和生抽，大火翻炒半分钟，韭菜断生立即出锅。

二、反沙芋头

食材： 荔浦芋头半个、白砂糖、水、葱花。

做法：切炸： 芋头切手指粗的长条。油温六成热（筷子冒泡），下芋头中小火炸至表面微黄、用筷子能轻松扎透，捞出控油。

熬糖： 锅洗净，倒入白糖和等量的水（糖:水≈2:1），小火慢熬，不停搅拌。从大泡变成密集的小泡，糖浆变浓稠、呈白色时关火。

反沙： 迅速倒入炸好的芋头和葱花，用锅铲快速翻炒。随着温度下降，糖浆会迅速结晶成白色糖霜，包裹住芋头即可。

三、西葫芦炒鸡蛋虾仁

食材：

西葫芦1根，鸡蛋2个，鲜虾仁100克，蒜片，盐少许，白胡椒粉一点点

做法：

1. 西葫芦洗净切薄片；鸡蛋打散炒熟盛出；虾仁加少许白胡椒粉抓腌片刻。
2. 锅中少油，蒜片爆香，放入虾仁翻炒至变红卷曲。
3. 倒入西葫芦大火快炒2分钟至微微变软。
4. 倒回鸡蛋，加盐调味，翻拌均匀立刻出锅。

四、鸡蛋焖豆腐

食材准备：嫩豆腐 1 块、鸡蛋 3 个、蒜末、葱花、生抽、蚝油、番茄酱、淀粉、清水

做法步骤：

嫩豆腐切成均匀的小块，倒进打散的鸡蛋液里，轻轻翻拌，让每块豆腐都裹上一层蛋液。

提前调一碗灵魂酱汁：1 勺生抽、1 勺蚝油、1 勺番茄酱、1 勺淀粉，加小半碗清水搅匀备用。

锅里热油，下蒜末爆香，把裹好蛋液的豆腐倒进去，小火慢煎，等底部蛋液定型了，再轻轻翻面，煎到两面微黄。

淋上调好的酱汁，小火收浓汤汁，最后撒上一把鲜葱花就可以出锅了。

五、红薯叶菜团子

配料： 红薯叶300克，胡萝卜半根，香菇3朵，鸡蛋2个，虾皮一小把，玉米面适量，盐、蚝油、香油适量。

做法：

1. 红薯叶、胡萝卜、香菇分别焯水后挤干水分，切碎放入大碗。
2. 鸡蛋炒成碎蛋花，和虾皮一起放入碗中，加盐、蚝油、香油和一勺玉米淀粉抓匀。
3. 取一团馅料用手团成紧实的丸子，在玉米面里滚一圈裹匀。
4. 放入蒸锅，水开后中火蒸10分钟即可。外皮带着粗粮香，咬开鲜嫩多汁。

六、口蘑炒芦笋

所需食材：新鲜口蘑300克，芦笋200克，大蒜3瓣，生抽1勺，蚝油1勺，盐适量，黑胡椒粉少许，食用油适量。

步骤：

1. 口蘑洗净，切成厚约3毫米的片状，注意不要切太薄，以免炒制时缩水变硬。
2. 芦笋洗净，削去根部老皮，斜切成寸段，放入沸水中焯烫30秒后捞出过凉水，沥干备用。
3. 大蒜去皮，切成薄片；准备一个小碗，将生抽、蚝油、盐和少许清水调成料汁。
4. 热锅倒入适量食用油，油温五成热时下入蒜片，小火煸炒出香味。
5. 转中大火，倒入口蘑片，快速翻炒至口蘑变软、边缘微微金黄，此时口蘑会析出一些水分。
6. 加入焯好的芦笋段，继续翻炒均匀，让芦笋与口蘑充分混合。
7. 淋入调好的料汁，快速翻炒收汁，出锅前撒上少许黑胡椒粉提味即可装盘。

七、黄芪枸杞老母鸡汤

食材

老母鸡半只、黄芪、枸杞、姜片、红枣少许

做法

1. 老母鸡剁成块，冲洗干净。锅里冷水下入鸡块，放上姜片，焯水去腥，煮开后撇掉表面血沫，捞出鸡块温水洗净。
2. 把焯好的鸡块放进高压锅中，放入黄芪、枸杞，加入足量清水。
3. 盖上高压锅，压至鸡肉软烂。出锅前根据口味少量加盐调味。
4. 盛出即可，汤清味鲜，鸡肉软烂。

八、蘑炒肉片

食材：口蘑6朵、猪瘦肉200g、蒜片、生抽、淀粉、少许盐

详细做法

1. 瘦肉切片，加生抽、淀粉、一点食用油抓匀，腌制10分钟；口蘑洗净切片。

2. 热锅少油，肉片下锅滑炒至变色盛出。

3. 底油放蒜片爆香，口蘑小火翻炒，炒出鲜汁。

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4. 倒回肉片，加盐快速翻匀出锅。

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寒露之后秋乏明显，总觉得累、总想打瞌睡，别只想着休息。多吃这8样高钾家常菜，钾补足了，精神头变好，不容易疲惫，元气满满度过秋天！