进补不妨选平民菜

　　寒冷冬季，很多人愿意选择在此时进补，你会选择暖暖的滋补火锅还是蕴含丰富能量的各种煲汤？冬天究竟适合吃什么样的食物来补给身体呢？其实很多价格便宜的“平民菜”就很适合冬补，不华丽、不张扬，“平民菜”也能做得低调有内涵。

　　A。大白菜

　　北方的冬季，大白菜是餐桌上的常客，大白菜具有较高的营养价值，故有“百菜不如白菜”的说法。白菜以柔嫩的叶球、莲座叶或花茎供食用，可炒食、做汤、腌渍。大白菜的水分含量约95%，不仅热量很低更含有丰富的粗纤维，一杯熟的大白菜汁能提供几乎与一杯牛奶一样多的钙。

　　推荐菜：白菜豆腐奶白汤

　　食材：豆腐、白菜叶、粉丝、干贝、干虾米皮、白胡椒粉、料酒、鸡精、盐、香油

　　制作步骤：

　　1.干贝、干虾皮用水洗净后用清水浸泡备用；

　　2.锅热后倒入少许油，油热后下入豆腐块煎制；

　　3.豆腐块微微发黄后下白菜翻炒；

　　4.白菜叶炒软后下入白胡椒粉，鸡精，盐，烹入料酒翻炒均匀；

　　5.将炒好的白菜豆腐下入水已烧开的汤锅中；

　　6.下入泡好的虾皮和干贝(连浸泡汤水)；

　　7.中火盖盖儿炖煮15分钟；

　　8.开盖下入泡软的粉丝，炖煮5分钟后淋入香油制作完成。

　　B。菠菜

　　菠菜富含胡萝卜素，其在人体内能转变成维生素A，能维护正常视力和上皮细胞的健康。此外，菠菜所富含的叶黄素和玉米黄质这两种物质还具有很强的抗氧化剂作用，它可以吸收进入眼球内的有害光线，并凭借其强大的抗氧化性能，预防眼睛的老化，延缓视力减退。菠菜还含有大量的植物粗纤维，具有促进肠道蠕动的作用，可以通肠导便。

　　推荐菜：姜汁菠菜塔

　　食材：菠菜、姜、香油、酱油、醋、鸡精、盐

　　制作步骤：

　　1.姜用工具擦成姜茸(将姜提前放进冰箱冷冻室中再擦姜茸会比较容易)；

　　2.菠菜去根部，淘洗干净，切成5厘米左右长的段，在沸水中放入少许盐和油，将菠菜放入滚水中；

　　3.汆烫片刻后，将菠菜捞出放入冰水中浸泡片刻，捞起沥干待用；

　　4.用手将菠菜中的水分稍稍攥干，放入碗中；

　　5.用姜泥和调料将菠菜拌匀，用一个直筒的矮杯子将拌好的菠菜装进去，压紧，然后迅速倒扣过来，用姜茸和辣椒以及适量芝麻装饰即可。

　　C。藕

　　莲藕，富含淀粉、蛋白质、维生素B、维生素C、脂肪、碳水化合物及钙、磷、铁等多种矿物质，肉质肥嫩，白净滚圆，口感甜脆。生食能凉血散淤，熟食能补心益肾，可以补五脏之虚，强壮筋骨，滋阴养血。同时还能利尿通便，帮助排泄体内的废物和毒素。

　　推荐菜：糯米桂花藕

　　食材：莲藕、糯米、冰、干桂花、蜂蜜

　　制作步骤：

　　1.提前1小时将糯米泡软备用；

　　2.将藕洗净后削去外皮，从藕的一端1厘米处将藕切开，切下来的藕节不要扔掉；

　　3.将泡好的糯米填入藕洞中(比较好用的办法是取1个蛋糕裱花袋，剪一个小口，将裱花嘴塞入藕洞中，将米倒入裱花袋内，用筷子或竹签将米填入藕洞内至满)；

　　4.插几根牙签在藕的切口处，然后将刚才切下的藕节盖在牙签的另一端使之贴合；

　　5.将封口的莲藕放入一个可容纳的大锅内，放入冰糖，倒入适量清水没过莲藕盖上锅盖，大火煮开后转中火煮约1个小时；

　　6.将煮好的莲藕捞出切片，撒上些许干桂花后浇上蜂蜜即可。

　　D。萝卜

　　冬天是吃萝卜的最佳季节，这与萝卜的生长季节和气候对人体的影响有着密切的关系。萝卜营养丰富，民间有“冬吃萝卜夏吃姜，不劳医生开药方”的说法。萝卜既可用于制作菜肴，炒煮、凉拌等俱佳；又可当做水果生吃，还可用做泡菜，酱菜腌制。

　　推荐菜：素炒萝卜丝

　　食材：白萝卜、香葱、姜、盐、糖、鸡精、水、食用油

　　制作步骤：

　　1.将白萝卜洗净去皮，切成细丝，葱切葱末，姜切姜末；

　　2.炒锅烧热，倒入食用油烧至6成热，放入葱末、姜末炒出香味；

　　3.放入萝卜丝翻炒，使萝卜丝变软变透明；

　　4.加入水，转中火将萝卜丝炖软，待锅中汤汁略收干，加入盐、糖和鸡精调味，翻炒均匀；

　　5.出锅装盘，用葱丝装饰即可。

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