入冬要开始“养骨”，建议多吃8样，腿脚有劲精神好，越来越硬朗

入冬寒气重，筋骨容易发酸发沉，正是养骨的好时机。不用昂贵补品，这8道家常养骨菜，补钙补蛋白、温润不燥，轮换着吃，骨骼扎实，走路有力气。

一、凉拌菠菜

食材

菠菜300克，火腿肠1根，甜玉米粒80克，红椒半个，盐少许，生抽1勺，香油半勺，熟白芝麻一小撮

做法步骤

1. 菠菜摘去老根黄叶，清水多冲两遍。锅里加水烧开，放一点点盐，下入菠菜焯水40秒。
2. 焯好的菠菜立刻捞出来，放进凉水里泡凉，挤干多余水分，切成小段放入大碗。
3. 火腿肠切成小丁。红椒去籽切小丁。甜玉米粒开水下锅煮2分钟，捞出沥干水。
4. 把火腿肠丁、红椒丁、玉米粒全部倒进装菠菜的碗里。
5. 加少许盐、1勺生抽、半勺香油，拌匀，撒上白芝麻就可以上桌。

二、芦笋口蘑炒虾仁

准备食材: 基围虾、芦笋、口蘑、蒜米。

做法步骤:

1、基围虾准备好，然后起锅烧水，水烧开之后，放入基围虾焯熟，再去除外壳和虾线备用。

2、清洗干净芦笋切小段，然后把口蘑切小块，再起锅烧水，水烧开之后，放入芦笋和口蘑焯熟备用。

3、另热锅烧油，油热以后，放入蒜米爆香，接着倒入虾仁、芦笋和口蘑一起翻炒均匀。

4、最后加入适量的食盐、黑胡椒粉和生抽调味提鲜，再继续翻炒均匀入味，即可出锅开吃。

三、蚝油杏鲍菇

所需食材：杏鲍菇3根（约500g）、蚝油20g、生抽10ml、糖4g、葱白1段、蒜3瓣、小米辣1根、白芝麻少许、清水50ml、食用油2勺。

步骤：

1. 杏鲍菇洗净擦干，顺长轴撕成0.5cm粗条，比刀切更易挂汁且口感似鲍鱼。
2. 空锅无油，小火倒入菇条，干炒2分钟让水分渗出，菇体变软盛出，挤去多余水分，防后期出水。
3. 热锅倒油，爆香葱白段和蒜片，葱白微黄时加入菇条，大火快速翻炒，表面出现金黄焦斑。
4. 把火调到最小，淋蚝油、生抽、糖，提前在碗里调匀一次倒入，防止蚝油遇高温变酸。
5. 加50ml清水，迅速转中火，让酱汁冒小泡，用筷不停翻拌，水分收至1/3，每根菇都油亮挂汁。
6. 撒小米辣圈，增色提味，再炒30秒，辣气升腾即可关火。
7. 装盘后撒熟白芝麻，轻抖两下，芝麻嵌入缝隙，入口先有蚝鲜再带微辣，层次丰富。

四、蒜蓉蒸茄子

所需食材：紫皮长茄子两根，大蒜一头，小米辣两个，生抽三勺，香醋一勺，白糖半勺，香油一勺，盐少许，葱花适量，食用油两勺。

步骤：

1. 茄子洗净去蒂，切成均匀的长条，放入淡盐水中浸泡五分钟，防止氧化变黑。
2. 将茄条捞出沥干，整齐地码放在盘中，放入蒸锅，水开后大火蒸八分钟。
3. 蒸茄子期间，将大蒜剁成蒜蓉，小米辣切成圈，葱切成葱花备用。
4. 取一个小碗，放入蒜蓉、小米辣，加入生抽、香醋、白糖、香油和少许盐，调成味汁。
5. 茄子蒸好后取出，倒掉盘中多余的水分，将调好的味汁均匀地淋在茄条上。
6. 锅中烧热两勺食用油，趁热浇在蒜蓉和茄条上，激发出蒜香和辣味。
7. 最后撒上葱花，稍微拌匀即可上桌，让茄条充分吸收料汁的味道。

五、豆芽炒鸡蛋

食材

主料：绿豆芽300g、新鲜鸡蛋3个、青椒1个（约60g）、小米辣2个（不吃辣可省）

辅料：大蒜4瓣

调料：生抽1汤匙（15ml）、蚝油半汤匙（8ml）、食用盐1g、白砂糖1小撮（约0.5g，提鲜用）、食用油12ml

制作步骤

1. 绿豆芽先掐掉老根和干瘪豆皮，放入清水中抓洗2遍，洗掉残留豆皮杂质，捞出摊开充分沥干水分，豆芽带水炒容易出水发软。青椒洗净去籽，切成宽细条；小米辣洗净切薄圈；大蒜去皮剁成细腻蒜末，全部放一旁备好。
2. 鸡蛋打入干净碗里，加一点点盐，用筷子顺着一个方向充分打散，打到蛋清蛋黄完全融合，没有结块。
3. 起锅开中小火，倒入一半食用油，油温升到六成热，倒入蛋液。待底部定型后，用铲子轻轻划成大小适口的鸡蛋块，不用炒太老，定型就盛出备用。
4. 锅里剩下的油，下入蒜末、小米辣圈，小火煸炒10秒炒出蒜香，注意别把蒜末炒糊发苦。转最大火，倒入沥干水的豆芽，快速颠锅翻炒30秒，只炒到豆芽微微变软，保持脆嫩口感。
5. 放入青椒条，继续大火翻炒15秒，接着淋入生抽、蚝油，撒上小撮白糖，尝下味道，按需补一点点盐，快速翻拌均匀。
6. 把炒好的鸡蛋倒回锅中，大火快速翻拌8–10下，让鸡蛋裹上薄汤汁马上关火出锅，切记不要久炒，防止豆芽出水、鸡蛋变老。

六、莲藕花生排骨汤

【食材】猪肋排、粉藕、红衣花生、姜片、小葱、料酒、盐、白胡椒粉

【做法】

1、排骨斩成小段，冷水下锅，加料酒焯出血沫，捞出来用温水冲干净；花生提前泡 1 小时，炖出来更粉糯。

2、砂锅里加足清水，放入排骨、花生、姜片，大火烧开后转小火，慢炖 40 分钟，炖出浓浓的肉香。

3、莲藕去皮切滚刀块，下锅再炖 30 分钟，炖到藕块软糯、汤头鲜甜，加盐和白胡椒粉调味，撒上葱花就出锅。

七、茭白炖排骨

食材：猪肋排500克、茭白4根、生姜3片、大葱1段、黄酒、生抽、白胡椒粉、盐、葱花。

做法：

1、排骨切段，冷水浸泡去血水，焯水后冲净。

2、砂锅中铺姜葱，加入排骨和冷水，大火煮沸后撇去浮沫。

3、加入黄酒和生抽，转小火炖30分钟，再加入茭白炖15分钟，最后调味后让其焖3分钟。

八、海带黄豆排骨汤

食材：排骨、干海带、黄豆、姜片、盐

做法：

①黄豆提前泡4小时，海带泡发切大块；排骨冷水下锅焯水，洗净浮沫。

②排骨、姜片、黄豆放入砂锅，加足量热水小火炖50分钟。

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③放入海带，再炖20分钟，出锅加盐调味。

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