11月7日立冬，别忘吃这“8鲜”，滋补暖身增免疫，安稳过寒冬

11月7日正式迎来立冬节气！立冬是秋冬交替的转折点，也是万物收藏、进补养生的黄金开端。

老辈人常说：立冬补一冬，来年无病痛。立冬进补不追求大鱼大肉猛吃，讲究“温补藏阳、润燥护脾、增强免疫”。

秋冬交替温差大、寒气渐盛，人体免疫力容易下降，手脚冰凉、脾胃虚寒、口干乏力的问题接踵而至。

今天分享立冬必吃的8道时令家常鲜菜，顺应节气养生，暖身驱寒、滋养气血、固本抗病，全家常吃，稳稳安稳度过整个寒冬！

一、火腿土豆丁

准备食材：土豆、火腿、青椒、葱蒜。

做法步骤：

1、准备两个土豆，削去外皮清洗干净，改刀切成大小均匀的丁，放入清水中淘洗掉多余的淀粉，捞出沥干水分。准备一根火腿肠和半个青椒，同样切成丁备用。

2、起锅烧油，油热后放入土豆丁，中小火慢煎，煎至土豆丁表面金黄，内里熟透，盛出备用。

3、锅留底油，放入葱花和蒜末，小火爆香，放入火腿丁和青椒丁，大火翻炒几下，倒入煎好的土豆丁，加入1勺生抽、半勺蚝油、少许盐和鸡精调味。

4、开大火快速翻炒均匀，让所有食材都裹上酱汁即可出锅。

二、芹菜香菜炒猪肚

准备食材：猪肚、芹菜、香菜、姜、葱、蒜、小米辣。

做法步骤：

1、准备一个猪肚，先用面粉和盐反复揉搓清洗干净，冲洗至无异味后放入锅中，加入清水、姜片、葱段，大火煮开撇去浮沫，转小火煮约40分钟，至猪肚软熟，捞出放凉后切成细条备用。

2、准备几根芹菜，摘去叶子，清洗干净后切成段；香菜择洗干净，切成小段备用。姜、蒜切片，小米辣斜切备用。

3、起锅烧油，油热放入姜片、蒜片、小米辣，翻炒出香味，放入切好的猪肚条，大火翻炒均匀，加入1勺料酒去腥。

4、放入芹菜段，快速翻炒至断生，加入1勺生抽、半勺蚝油、少许盐和鸡精，继续翻炒均匀。

5、关火前放入香菜段，翻炒几下让香味充分融合，即可出锅装盘。

三、蒜香秋葵

备料： 秋葵约半斤（选捏起来硬挺、绒毛明显的嫩果）、大蒜四五瓣切末、生抽两勺、陈醋一勺、少许盐和食用油。

制作流程：

1. 关键一步： 锅里水烧开，加一小勺盐和几滴油（这样焯出来的秋葵颜色翠绿不发黑）。把洗净的整根秋葵下锅，千万别切，整根焯烫一分半到两分钟。
2. 捞出后立刻过凉水（最好是冰水），这样口感才脆。沥干后切去蒂部，整齐码在盘子里。
3. 调个极简的蒜蓉汁：小锅烧一点热油，下蒜末小火煸出香味，关火。趁余温倒入生抽、陈醋和一丁点盐搅匀。
4. 把料汁均匀淋在秋葵上即成。夹一根入口，先是蒜香咸鲜，咬下去是秋葵籽的脆爆感和独特的滑润，非常开胃。

四、莲藕木耳炒肉片

【食材准备】 莲藕 250 克、猪瘦肉 120 克、干木耳 5 克、蒜 2 瓣

调味：生抽 2 茶匙、淀粉 1 茶匙、食用油、盐少许

【家常做法】

木耳提前用冷水泡发，洗干净根部的泥沙，撕成小朵。别用热水泡，泡发太快容易软塌塌的，炒出来不脆；也别泡太久放室温，容易变质坏味。

莲藕去皮切薄片，切好立刻泡进清水里。这步千万别省，藕接触空气很容易氧化发黑，泡在水里炒出来白白净净的，看着就有食欲。

猪肉逆着纹路切成薄片，加 1 茶匙生抽和淀粉抓匀，放 10 分钟腌入味。逆纹切肉才嫩，加淀粉锁住水分，炒出来不柴不硬。

锅烧热再倒油，油热下肉片，中火炒到变色就先盛出来。别炒太久，老了就不好吃了，嫩着才香。

锅里留底油，放蒜末爆香，把藕片和木耳沥干水倒进去，转中大火炒 3 分钟左右，炒到藕片断生。

把之前炒好的肉片倒回去，沿锅边淋剩下的生抽，翻炒均匀，尝味决定要不要加盐，炒匀就赶紧出锅。

五、彩椒炒猪里脊

【食材准备】 猪里脊 200 克、红黄彩椒各半个、洋葱少许、生抽 1 勺、淀粉 1 小勺、盐、食用油适量

【家常做法】

里脊逆着纹路切成薄片，越薄越容易熟。加半勺生抽、1 小勺淀粉，再加一勺清水，下手抓匀，抓到水分都吃进肉里，最后淋几滴食用油拌匀，放着腌 10 分钟。这步是关键，裹了浆的肉片，炒出来锁着汁水，嫩得很，绝对不会柴。

彩椒去籽切成小块，洋葱切细丝备用。锅烧到微微冒烟，放少许油，把腌好的肉片倒进去，快速用锅铲滑散，炒到肉片一变白就先盛出来。别炒太久，盛出来余温还会继续熟，炒老了就不好吃了。

锅里不用洗，留着底油，下洋葱丝炒出香味，再倒彩椒块，大火翻炒个十几秒，炒到彩椒稍微变软。把之前盛出来的肉片倒回去，加剩下的半勺生抽，一点点盐调味，大火翻匀了，确认肉片全熟了就关火。

六、、山药木耳炒荷兰豆

主料：铁棍山药半根、荷兰豆150克、干木耳8朵

辅料：蒜末15克、胡萝卜少许（配色用）

调料：食用油25克、盐3克、生抽8克、蚝油5克、白胡椒粉0.5克、香油3克

做法步骤

1、给山药去皮，切成3毫米厚的斜片，立刻浸入清水中浸泡2分钟，防止氧化发黑；干木耳用冷水加1小勺白醋和盐泡发2.5小时，泡好后剪去根部硬蒂，撕成小朵；荷兰豆撕去两侧老筋，洗净备用。

2、烧一锅沸水，加入3克盐和5毫升食用油，先放入荷兰豆焯烫45秒，立刻捞出浸入冷水激冷，保持碧绿脆嫩；接着放入山药片和木耳焯30秒，捞出沥干水分。

3、空锅烧至微冒青烟，倒入食用油润锅，油热下蒜末小火煸至金黄出香；转中大火倒入沥干的山药片，快速翻炒1分钟至边缘微透明，再下木耳翻炒30秒，听见轻微“噼啪”声时倒入焯好的荷兰豆。

4、沿锅边淋入提前用生抽、蚝油、盐、白胡椒粉调好的料汁，快速翻炒10秒关火，最后淋上香油颠匀即可盛盘。

七、黄豆焖猪脚

食材：

猪蹄、干黄豆、生姜、蒜、青红小米辣、葱花、生抽、蚝油、少许盐、冰糖、料酒

做法：

1️⃣、黄豆提前冷水浸泡4小时以上；猪蹄剁块，冷水下锅，放姜片、料酒焯水，煮开撇净浮沫，捞出温水冲洗干净。

2️⃣、锅里放少许油，下冰糖炒出浅糖色，倒入猪蹄翻炒上色，加姜蒜、小米辣炒香。

3️⃣、放生抽、蚝油炒匀，倒入没过猪蹄的热水，大火烧开转小火焖60分钟。

4️⃣、下入泡好的黄豆，继续焖30分钟，最后加盐调味，大火收浓汤汁，撒葱花就可以出锅。

八、板栗烧鸡

食材：土鸡、去皮板栗、红枣、姜片、生抽、少许盐

做法

1. 鸡肉切块焯水洗净，去除血沫和多余油脂；
2. 锅中少油，下入鸡块煸炒至微黄，放姜片炒出香味；
3. 加生抽调味，倒入热水焖煮40分钟；
4. 放入板栗、红枣，继续炖20分钟，收汁加盐即可。

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