越吃血管越通，小滿前后敞開吃！1降壓，2降脂，3護(hù)心，別錯(cuò)過了

第一：芹菜炒瘦肉香干

食材：主料：西芹或本地芹菜 200克、豬瘦肉（里脊肉最佳）150克、香干 3-4塊。

配料：大蒜 2瓣、生姜 1小塊、小米辣 1-2個(gè)（不吃辣可不放）。

調(diào)料：生抽、老抽、料酒、淀粉、鹽、白糖、食用油。

做法：1處理芹菜和香干：將芹菜洗凈，斜刀切成小段；香干切成薄片或條狀備用。

2切肉腌制（肉嫩不柴的秘訣）：瘦肉順著紋路切成細(xì)絲或小片。放入碗中，加入1勺生抽、1勺料酒、少許胡椒粉和1勺淀粉，抓拌均勻后，最后淋入一點(diǎn)食用油鎖住水分，腌制10分鐘。

3滑炒瘦肉：熱鍋涼油（油量比平時(shí)炒菜稍微多一點(diǎn)點(diǎn)），倒入腌好的瘦肉快速劃散。中火炒至肉絲變色發(fā)白后，立刻盛出備用（不要炒太久，否則肉會(huì)變老）。

4爆香配菜：鍋中留底油，放入蒜末、姜絲和小米辣爆香。接著倒入切好的香干，中小火煸炒一下，把香干表面的水汽炒干，這樣吃起來(lái)更入味、有嚼勁。

5大火合炒：轉(zhuǎn)大火，倒入芹菜段快速翻炒約1分鐘，直到芹菜顏色變得翠綠。然后將之前炒好的瘦肉倒回鍋中。

6調(diào)味出鍋：加入半勺老抽（上色）、少許鹽和一點(diǎn)點(diǎn)白糖提鮮。大火快速翻炒均勻，大概十幾秒即可關(guān)火裝盤。

第二；黑木耳炒山藥

食材：主料：鐵棍山藥 1根、干黑木耳 1把（提前泡發(fā)）、胡蘿卜 半根

配料：大蒜 2瓣、香蔥或青椒 少許。

調(diào)料：食用油、鹽、白醋（關(guān)鍵）、雞精/白糖（可選）。

做法：1泡發(fā)木耳：干木耳用冷水提前泡發(fā)1-2小時(shí)，洗凈后撕成小朵。

2處理山藥（戴手套！）：一定要戴上一次性手套去削山藥皮，否則黏液沾到皮膚上會(huì)非常癢。將山藥去皮，斜刀切成薄片。http://m.huahailx.com/Article/details/81694.shtml
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3浸泡防黑：切好的山藥片立刻放入清水中，并加入幾滴白醋浸泡。這一步能有效防止山藥氧化變黑，還能洗掉多余的淀粉，讓口感更脆。胡蘿卜也切片備用。

4快速焯水：鍋中燒水，水開后放入木耳和胡蘿卜片焯水約1分鐘；接著倒入瀝干水分的山藥片，繼續(xù)焯水30秒左右迅速全部撈出，過一遍涼水瀝干（這樣能保持食材極致的脆感）。

5爆香鍋底：熱鍋涼油，放入蒜末（和青椒片）小火炒出香味。

6大火快炒：倒入焯好水的山藥、木耳和胡蘿卜，轉(zhuǎn)大火快速翻炒均勻（因?yàn)槭巢囊呀?jīng)焯熟，所以翻炒時(shí)間要短）。

7調(diào)味出鍋：沿著鍋邊淋入少許白醋（激發(fā)出脆爽的口感），加入適量的鹽和少許雞精或白糖提鮮，再次快速翻炒均勻即可出鍋裝盤。

第三：西紅柿雞蛋湯

食材：主料：成熟的西紅柿 2個(gè)、雞蛋 2個(gè)。

配料：香蔥或香菜 少許、生姜 1片（去寒提鮮）。http://share.huahailx.com/Article/details/74522.shtml
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調(diào)料：食用油、鹽、生抽、香油、淀粉（可選）、白胡椒粉（可選）。

做法；1處理西紅柿：西紅柿洗凈切成小塊。如果你特別追求細(xì)膩?lái)樆目诟校梢栽谖骷t柿頂端劃十字，用開水燙一下去皮后再切塊（嫌麻煩的話直接帶皮切也沒問題）。

2打散雞蛋：將雞蛋打入碗中，充分?jǐn)嚧虺删鶆虻牡耙簜溆谩?/p>

3準(zhǔn)備水淀粉（濃稠秘訣）：在小碗里放一勺淀粉，加少許清水調(diào)成水淀粉。這一步能讓湯汁更濃郁掛口，如果喜歡清湯口感的可以省略。

4炒出紅油（關(guān)鍵一步）：熱鍋倒少許油，放入姜片爆香，然后倒入西紅柿塊。一邊翻炒一邊用鏟子按壓，直到把西紅柿炒軟、炒出紅紅的湯汁（也就是“出沙”）。這一步?jīng)Q定了湯底是否濃郁好喝。

5加水煮沸：往鍋中加入足量的熱水（加熱水能讓湯味更融合），大火燒開。如果有木耳絲或金針菇，可以在這一步一起放進(jìn)去煮。

6淋入蛋液（蛋花漂亮的秘訣）：水沸騰后，先轉(zhuǎn)小火或者暫時(shí)關(guān)火，讓水面保持微微平靜的狀態(tài)。然后將蛋液沿著鍋邊畫圈慢慢淋入，先不要攪拌，等待十幾秒，等蛋液稍微定型浮起后，再用勺子輕輕推幾下。這樣出來(lái)的就是非常輕薄漂亮的云朵狀蛋花啦！
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7調(diào)味出鍋：加入適量的鹽、幾滴生抽提鮮，喜歡的話可以撒一點(diǎn)白胡椒粉暖胃。最后淋入少許水淀粉勾個(gè)薄芡，再次煮開后立刻關(guān)火。出鍋前滴上幾滴香油，撒上蔥花或香菜點(diǎn)綴即可。

第四：紅豆薏米百合粥

食材：主料：紅豆 50克、薏米 30克、鮮百合 1個(gè)（如果是干百合用10克左右即可）、大米或糯米 30克

輔料：冰糖或紅糖適量、清水。

做法；1提前浸泡：紅豆和薏米質(zhì)地非常硬，一定要提前用冷水浸泡至少3-4個(gè)小時(shí)（這樣才容易煮開花。

2處理百合：如果是鮮百合，把瓣掰開洗凈，去掉邊緣發(fā)黑的部分；如果是干百合，稍微清洗一下即可。

3入鍋熬煮：將泡好的紅豆、薏米以及洗凈的大米一起放入砂鍋或電飯煲中，加入足量的清水（水量大概是食材的6-8倍）。

4大火轉(zhuǎn)小火：先開大火將水煮沸，然后轉(zhuǎn)中小火慢熬約40分鐘到1小時(shí)。期間記得偶爾攪拌一下，防止粘鍋底。

5加入百合和糖：等紅豆和薏米都煮得軟爛開花后，放入鮮百合和冰糖（或紅糖），繼續(xù)煮10分鐘左右。鮮百合很容易熟，煮太久會(huì)化掉，最后放能保持粉糯的口感。

6燜煮出鍋：關(guān)火后不要急著盛出來(lái)，蓋上蓋子再燜10分鐘，粥會(huì)變得更加濃稠香滑。