入夏后，建議中老年少吃豬肉和韭菜，多吃這8樣，應季而食更健康

入夏之后，天氣逐漸炎熱，中老年朋友的飲食也該做出相應調整。豬肉和韭菜在夏季相對燥熱，建議少吃，而多選擇一些應季食材，這樣既能滿足味蕾，又有益于身體健康。以下為大家介紹8道適合夏季食用的菜肴及其詳細做法。

一、豬肝炒菜幫子

制作配料：青菜1把 豬肝1塊 料酒1勺 淀粉1勺 胡椒粉適量 生抽2勺 蠔油1勺 鹽半勺 淀粉水勺半碗

制作方法：

1、先把豬肝切薄片，清水浸泡，期間多換幾次清水，然后加入生抽、鹽、胡椒粉，淀粉、植物油、腌漬10幾分鐘，然后焯水2分鐘左右，撈出來備用；

2、另起鍋，加入少量植物油，加入蒜片炒香，再把青菜幫子和豬肝加進去，加入生抽、鹽、蠔油翻炒均勻，出鍋之前淋少量水淀粉翻炒均勻即可出鍋；

二、鮮香肉沫嫩豆腐

食材：嫩豆腐、豬肉末、蒜末、蔥花、生抽、老抽、料酒、黑胡椒、淀粉、食鹽

做法

1、提前調配料汁：碗中放入一勺生抽、半勺老抽、淀粉、少許食鹽，加入三勺清水攪勻。豬肉末加生抽、料酒、黑胡椒腌制入味，豆腐切成方塊備用。

2、鍋中熱油，爆香蒜末，倒入腌好的肉末翻炒至完全變色。

3、放入豆腐，動作輕柔地翻炒，淋入調好的料汁，小火燜煮片刻讓食材充分入味，出鍋撒上蔥花即可。

三、話梅漬苦瓜

準備食材

苦瓜1根、話梅8顆、冰糖10g、白醋1勺、清水半碗

詳細做法

1. 苦瓜對半切開，用勺子挖掉里面的白瓤（這是苦味的主要來源），盡量刮干凈，再切成均勻的薄片。

2. 鍋中水燒開，加少許鹽和油，放入苦瓜片焯水30秒，撈出立刻過冰水，口感更脆，也能進一步減少苦味。

3. 鍋中加半碗清水，放入話梅、冰糖、白醋，小火煮到冰糖完全融化，關火放涼備用。

4. 把瀝干水分的苦瓜片放入話梅汁中，密封好放入冰箱冷藏2小時以上，完全入味就可以吃了。

四、炸帶魚

準備食材：帶魚、蔥、姜、料酒、淀粉、椒鹽。

做法步驟：

1、準備幾條帶魚，處理干凈后切成均勻的小段，清洗干凈后瀝干水分。放入碗中，加入蔥段、姜片、1勺料酒、少許鹽和胡椒粉，抓拌均勻，腌制20分鐘。

2、將腌好的帶魚挑去蔥姜，均勻地在表面裹上一層薄薄的干淀粉。

3、起鍋燒油，油溫燒至六成熱，將帶魚段依次下入鍋中，開中小火慢炸。炸至一面金黃后再翻面，直到兩面都變得金黃酥脆，即可撈出控油，裝盤后可以撒上適量椒鹽。

五、麻婆豆腐

所需食材： 嫩豆腐一塊（約400克）、牛絞肉80克（可用豬肉替代）、郫縣豆瓣醬一湯匙、豆豉半湯匙、蒜末一湯匙、姜末一湯匙、花椒粉適量、生抽一湯匙、老抽少許、白糖半小匙、水淀粉適量、青蒜苗兩根、食用油適量、高湯或清水半碗。

步驟：

1. 嫩豆腐切成約兩厘米見方的小塊，放入加了少許鹽的沸水中焯燙一分鐘，撈出瀝干備用，焯水能去除豆腥味且不易碎。

2. 郫縣豆瓣醬和豆豉分別剁碎，青蒜苗洗凈切段，蒜姜切末備用，牛絞肉提前用少許料酒腌制去腥。

3. 熱鍋涼油，先下牛絞肉中小火煸炒至酥香出油，肉粒微微焦黃時盛出，鍋中留底油。

4. 下入豆瓣醬和豆豉碎，小火慢炒出紅油，再加入蒜末姜末爆香，炒出復合香氣。

5. 倒入高湯或清水燒開，調入生抽、老抽、白糖，輕輕滑入焯好的豆腐塊，用鍋鏟背輕推防止弄碎。

6. 中火燉煮三分鐘讓豆腐充分吸味，分兩次淋入水淀粉勾芡，第一次讓湯汁變稠，第二次讓芡汁包裹豆腐。

7. 撒上炒好的肉末和青蒜苗段，出鍋裝盤后均勻撒上一層花椒粉即可。

六、杏鮑菇炒牛肉

食材： 牛里脊200g、杏鮑菇2根、青椒1個、蒜3瓣、生抽2勺、老抽半勺、蠔油1勺、淀粉1勺、料酒1勺、黑胡椒粉適量、食用油適量。

做法：

1、牛里脊逆紋切薄片，加生抽1勺、老抽半勺、料酒1勺、淀粉1勺、少許黑胡椒粉，抓勻腌制15分鐘。

2、杏鮑菇手撕成條狀（別用刀切，手撕更入味），青椒切絲，蒜切末。

3、鍋燒熱倒油，油溫七成熱下牛肉片，快速滑散至變色，盛出備用。

4、鍋留底油，下蒜末爆香，放入杏鮑菇條大火翻炒，炒到表面微焦、出水收干。https://clqyfw.com/3/202607-31.html
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5、倒回牛肉片，加生抽1勺、蠔油1勺，大火翻炒均勻，最后放青椒絲快速炒幾下即可出鍋。

七、涼拌菠菜粉絲

材料：菠菜、粉絲、蒜末、生抽、醋、鹽、糖、香油、辣椒油。

做法：

1. 菠菜洗凈切段，粉絲泡軟備用。

2. 鍋中燒水，水開后放入菠菜焯水，撈出過涼水，擠干水分。

3. 將菠菜和粉絲放入碗中，加入蒜末、生抽、醋、鹽、糖、香油、辣椒油，攪拌均勻即可。

八、西紅柿炒雞蛋

材料：西紅柿、雞蛋、蔥花、鹽、糖、生抽。

做法：

1. 西紅柿洗凈切塊，雞蛋打散備用。

2. 鍋中倒油，油熱后倒入雞蛋液，炒熟盛出。

3. 鍋中再倒少許油，放入蔥花爆香，加入西紅柿塊翻炒，加鹽、糖、生抽調味。

4. 最后倒入炒好的雞蛋，翻炒均勻即可。

入夏后，中老年朋友不妨多嘗試這些應季菜肴，應季而食，讓身體更加健康。