锌是“聪明之根”，建议多给孩子吃八种高锌菜，脑袋聪明学习好

不少孩子上课注意力差、不爱吃饭、记性不好，很多家长只知道补钙，却忽略了锌！锌被称作聪明之根，既能打开孩子胃口，助力大脑发育，提升记忆力。日常多做这8道高锌家常菜，鲜香好入口，孩子爱吃，头脑灵活，学习更省心！

一、白灼芥蓝

食材：

芥蓝、生抽、蚝油、白糖、蒜末

步骤：

1、芥蓝洗净，削去根部老皮，粗的梗用刀划开，方便入味。

2、锅中烧开水，加少许油和盐，放入芥蓝烫2分钟，捞出沥水码入盘中。

3、小碗里放生抽、蚝油、白糖、蒜末，加两勺煮菜的热水搅匀。

4、锅烧热倒两勺油，油冒烟后淋在蒜末上，激出香味。

5、把调好的酱汁均匀淋在芥蓝上，即可上桌。

二、黄豆焖猪蹄

所需食材

猪蹄两只、干黄豆一小碗、生姜一块、大葱一段、八角两颗、桂皮一小段、香叶两片、冰糖五六粒、生抽三勺、老抽一勺、料酒两勺、食盐适量、食用油少许。

步骤：

1. 干黄豆提前用清水浸泡四小时以上，泡至豆粒饱满膨胀，捞出沥干水分备用。猪蹄用火烧去表面余毛，刮洗干净后剁成大小均匀的块状。
2. 锅中加入足量冷水，放入猪蹄块，加入几片生姜和一勺料酒，大火煮开后撇去浮沫，继续焯烫三分钟，捞出用温水冲洗干净。
3. 炒锅烧热，倒入少许食用油，放入冰糖小火慢炒至冰糖融化并变成枣红色，注意火候不要炒糊，否则会发苦。
4. 迅速倒入焯好的猪蹄块，快速翻炒使每块猪蹄都均匀裹上糖色，再加入姜片、葱段、八角、桂皮和香叶炒出香味。
5. 淋入料酒、生抽和老抽，继续翻炒均匀，让猪蹄上色更加漂亮，然后加入泡好的黄豆，倒入足量热水没过所有食材。
6. 大火烧开后转小火，盖上锅盖慢炖一个半小时左右，期间注意观察水量，避免烧干，炖至猪蹄软烂、黄豆酥香。
7. 最后加入适量食盐调味，转大火收汁，待汤汁浓稠即可关火，盛出装盘，撒上少许葱花点缀。

三、菌菇鲜蒸鸡胸

食材：

鸡胸肉1块，鲜香菇3朵，蟹味菇1小份，姜丝，生抽1.5勺，少许料酒

做法：

1. 鸡胸肉切片，加姜丝、料酒、生抽抓匀腌制10分钟。
2. 香菇切片，蟹味菇铺在盘底，放上腌好的鸡胸肉片。
3. 水开上锅，大火蒸12分钟。
4. 出锅撒少许葱花，淋一勺热油激香即可。

四、南瓜烤蛋奶

食材：

贝贝南瓜、鸡蛋、牛奶、糖、玉米淀粉。

做法：

1、贝贝南瓜洗净切盖，挖掉瓜瓤，先上锅蒸几分钟定型。

2、将鸡蛋、牛奶、少量糖、玉米淀粉搅匀后过筛，倒进南瓜里。

3、将南瓜放进烤箱/空气炸锅，烤到表面微微焦黄即可出炉。

4、刚出炉的时候香到不行，放凉一点再切开享用，蛋奶会更稳，口感也更嫩。

五、香蕉燕麦饼

所需食材：熟香蕉2根，即食燕麦片100克，鸡蛋1个，牛奶30毫升，蔓越莓干20克，肉桂粉少许。

步骤：

1. 香蕉去皮放入大碗，用叉子压成细腻的香蕉泥。
2. 加入鸡蛋和牛奶，充分搅拌均匀。
3. 倒入燕麦片和蔓越莓干，撒少许肉桂粉，翻拌成粘稠糊状。
4. 静置10分钟，让燕麦吸收水分变软。
5. 平底锅刷薄油，小火加热，舀一勺面糊摊成小圆饼。
6. 煎至底面金黄定型后，翻面继续煎另一面。
7. 两面金黄即可出锅，搭配酸奶或蜂蜜食用。

六、黄豆焖猪蹄

所需食材： 猪蹄2只（约800克）、干黄豆100克、生姜1块、大葱1根、八角2个、桂皮1小段、香叶2片、冰糖15克、生抽3汤匙、老抽1汤匙、料酒2汤匙、盐适量、食用油适量。

步骤：

1. 干黄豆提前用清水浸泡4小时以上，泡至饱满发软，捞出沥干备用。猪蹄让摊主剁成小块，回家后用清水冲洗干净。
2. 猪蹄冷水下锅，加入姜片和1汤匙料酒，大火煮开后撇去浮沫，继续煮3分钟，捞出用温水冲洗干净，沥干水分。
3. 锅中倒入少许食用油，放入冰糖，小火慢慢翻炒至冰糖融化并变成枣红色糖浆，注意火候不要炒糊。
4. 倒入猪蹄快速翻炒，使每一块猪蹄都均匀裹上糖色，再加入姜片、葱段、八角、桂皮和香叶，炒出香味。
5. 淋入料酒、生抽和老抽，翻炒均匀后加入足量热水，水量要没过猪蹄，大火煮开后转小火炖煮40分钟。
6. 加入泡好的黄豆，继续炖煮30分钟，直到猪蹄软烂脱骨、黄豆粉糯入味，期间注意观察水量，避免干锅。
7. 最后根据口味加入适量盐调味，转大火收汁，待汤汁浓稠裹在猪蹄上即可关火，撒上葱花装盘。

七、牡蛎蒸蛋

食材：鲜牡蛎肉120g、鸡蛋3个、温水、葱花、少许盐

详细做法

1. 牡蛎肉用淡盐水抓洗干净，沥干备用。鸡蛋加盐打散，加入1.5倍温水搅匀，过筛撇去浮沫。

2. 盖上保鲜膜扎小孔，水开上锅小火蒸6分钟。

3. 放入牡蛎肉，继续蒸4分钟。

4. 出锅撒葱花，滴几滴生抽。

八、虾仁蒸豆腐

食材：嫩豆腐1块、鲜虾仁8只、葱花、少许盐、生抽

详细做法

1. 豆腐切厚块铺盘，虾仁去虾线洗净摆在豆腐上，撒少许盐。

2. 水开上锅大火蒸8分钟。

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3. 取出淋少量生抽，撒葱花，浇一点点热油提香。

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