第一樣：菠菜豬肝枸杞湯

食材；豬肝 150～200克，菠菜 200克，枸杞 5～10克，生姜 3～5片，料酒 15ml，淀粉 1大勺，鹽 適量，白胡椒粉 少許，香油 幾滴

做法步驟：

第一：處理豬肝（關鍵步驟）

1豬肝切薄片，用清水反復沖洗至無血水滲出，再用清水浸泡30分鐘～1小時（可加少許料酒去腥）。

2撈出控干，加入少許鹽、白胡椒粉、料酒、淀粉，抓勻腌制15分鐘。

3鍋中燒開水，下豬肝快速焯水至變色（約半分鐘），立刻撈出過涼水，洗去表面浮沫備用。

第二：處理菠菜

1菠菜洗凈切段（根部保留，鐵含量更高）。

2鍋中燒開水，加一小勺鹽和幾滴油，下菠菜焯水30秒左右，撈出過涼水備用。焯水可去除80%的草酸，避免影響鐵的吸收。

第三：煮湯

1另起鍋加適量清水（約1500ml），放入姜片和蔥段，大火燒開。

2水開后下焯好的豬肝，煮至再次沸騰。

3加入菠菜和洗凈的枸杞，煮1～2分鐘。

4加鹽、白胡椒粉調味，關火后淋幾滴香油即可

第二樣：蒜蓉紅莧菜

食材：紅莧菜 300～400克，大蒜 5～6瓣，鹽 適量，食用油 適量，雞精（可選）少許

做法；

第一；處理莧菜

1莧菜摘去老根和黃葉，只留嫩莖和葉片，用清水沖洗2～3遍，尤其是根部容易藏泥沙，要仔細洗凈。

2瀝干水分，切成約5厘米長的段（莖和葉可以分開，莖部稍粗，先下鍋）。

第二：準備蒜蓉

1大蒜拍扁去皮，剁成蒜蓉。

2蒜分兩份：一份粗蒜末（爆鍋用），一份細蒜蓉（出鍋前用），這樣蒜香味更有層次。

第三：炒制

1鍋燒熱，倒入適量食用油（比平時炒菜稍多一點，莧菜喜油）。

2油溫五成熱時，下粗蒜末小火爆香，注意別炒焦。

3先下莧菜莖部，翻炒約30秒，再下葉片部分，轉大火快速翻炒。

4炒至莧菜變軟出水（約1～2分鐘），加鹽調味。

5關火前撒入細蒜蓉，快速翻勻，利用余溫激發蒜香。出鍋裝盤即可。

第三樣；紅棗桂圓小米粥

食材：小米 80～100克，紅棗 6～8顆，桂圓干（龍眼肉）10～15克，枸杞 5克（可選），清水 約1200ml，冰糖（可選）適量

做法；

第一：食材預處理

1小米用清水淘洗1～2遍，不要過度搓洗，以免營養流失。

2紅棗洗凈，用刀劃開或去核（去核不上火）。

3桂圓干剝殼去核，取果肉備用。

4枸杞用清水稍微沖洗一下，最后放。

第二；煮粥

1鍋中加入約1200ml清水，大火燒開。

2水開后下入小米，用勺子攪拌幾下防止粘底。

3再次煮沸后，加入紅棗和桂圓，轉小火慢熬。

4保持小火煮約25～30分鐘，期間偶爾攪拌，防止糊底。

5煮至小米開花、粥體濃稠時，加入枸杞，再煮2～3分鐘。如需加糖，此時放入冰糖攪拌至融化即可（血糖高的老人可不加）。

第四樣：瘦肉木耳湯

食材；瘦豬肉（里脊或后腿肉）150～200克，干黑木耳 15～20克（泡發后約150克），生姜 3～4片，枸杞 5克（可選），鹽 適量，白胡椒粉 少許，料酒 10ml，淀粉 1小勺，香油 幾滴，蔥花 少許

做法：

第一；處理木耳

1干黑木耳用溫水泡發約30分鐘（不要用熱水，否則口感發黏），泡好后摘去根部硬蒂，撕成小朵。

2用清水反復沖洗2～3遍，徹底洗凈泥沙。

3鍋中燒開水，下木耳焯水2～3分鐘，撈出瀝干備用（焯水可去除雜質，口感更脆）。

第二：處理瘦肉

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1瘦肉逆著紋理切薄片（逆紋切口感更嫩，不柴）。

2加入少許鹽、白胡椒粉、料酒、淀粉，抓勻腌制15分鐘。

第三：煮湯

1鍋中加入約1200ml清水，放入姜片，大火燒開。

2水開后下焯好的木耳，煮3～5分鐘，讓木耳的鮮味充分釋放到湯中。

3轉中小火，將腌好的肉片逐片下入（不要一坨倒進去，容易粘連），煮至肉片變色浮起（約1～2分鐘）。

4加入枸杞，再煮1分鐘。

5加鹽、白胡椒粉調味，關火后淋幾滴香油，撒蔥花即可。