第一菜：冬瓜

推薦吃法，冬瓜海帶蝦皮湯

食材；冬瓜：300~400克（去皮去瓤后），干海帶：15~20克（或鮮海帶結100克），蝦皮：15~20克，姜：2~3片，蒜：1~2瓣（可選），鹽：適量，白胡椒粉：少許，香油：幾滴，蔥花：少許

制作步驟：

第一；泡發海帶

干海帶提前用溫水泡發20~30分鐘，泡軟后反復沖洗，洗掉表面的白霜和泥沙。切成細絲或小片備用。

如果是鮮海帶結，直接沖洗干凈即可。泡海帶的水可以留著煮湯，鮮味更濃（注意底部泥沙別倒進去）。

第二；處理冬瓜

冬瓜去皮、去瓤，切成約0.5厘米厚的薄片。切薄一點更容易煮透入味。

第三：煸香底料

鍋中加少許食用油，放入姜片和蒜片，小火煸出香味。加入蝦皮，小火翻炒1~2分鐘，炒至蝦皮微微金黃、香味飄出。

這一步很關鍵！蝦皮先炒香，湯才會鮮而不腥。

第四；煮湯

倒入適量清水（約800毫升~1升），大火燒開。水開后先放入海帶，煮2~3分鐘，再放入冬瓜片，繼續煮3~5分鐘，直到冬瓜變成半透明狀，用筷子能輕松戳透即可。

第五；調味出鍋

加入適量鹽調味（蝦皮本身有咸味，鹽要少放），撒少許白胡椒粉提鮮。關火后滴幾滴香油，撒上蔥花，即可盛出。

第二菜；芹菜

推薦吃法，芹菜木耳炒肉絲

食材：豬里脊肉：150~200克，芹菜：200克（西芹或香芹均可），干木耳：10~15克（泡發后約100克），紅椒：半個（配色用，可選），姜蒜：各2~3片/瓣，生抽：1勺，蠔油：半勺，料酒：1勺，淀粉：1小勺，鹽：適量，白胡椒粉：少許食用油：適量

制作步驟：

第一：泡發木耳

干木耳用溫水泡發20~30分鐘，泡軟后摘去根部硬蒂，撕成小朵。燒一鍋水，水開后放入木耳焯水1~2分鐘，撈出瀝干備用。

木耳一定要焯水！不僅能去除雜質和異味，還能縮短后續炒制時間，口感更脆。

第二；處理芹菜

芹菜摘去葉子（葉子可以留著做湯），撕掉老筋，切成約3~4厘米長的段。如果芹菜比較粗，可以對半剖開再切段。

芹菜焯水30秒撈出過涼水，炒出來顏色更翠綠、口感更脆嫩（趕時間可省略這步）。

第三；腌制肉絲

里脊肉逆著紋理切成細絲（逆紋切口感更嫩），放入碗中，加入：生抽半勺，料酒半勺，白胡椒粉少許，淀粉1小勺，少許清水。抓拌均勻，讓肉絲充分吸收水分，最后淋入半勺食用油鎖住水分，腌制10~15分鐘

第四；滑炒肉絲

鍋燒熱，倒入適量油，油溫五成熱（手放鍋上方能感到熱度）時，放入腌好的肉絲，快速滑散，炒至肉絲變色立即盛出備用。

肉絲不要炒太久，變色就出鍋，否則容易變老變柴。

第五：爆炒成菜

鍋中留底油，放入姜蒜片爆香。先下芹菜段，大火翻炒1分鐘至斷生。再放入焯過水的木耳和紅椒絲，繼續翻炒30秒。倒入炒好的肉絲，加入：生抽半勺，蠔油半勺，鹽適量（根據口味調整）大火快速翻炒均勻，約30秒即可出鍋。

第三菜：油麥菜

推薦吃法，蒜蓉炒油麥菜

食材：油麥菜：300~400克，大蒜：4~5瓣，鹽：適量，食用油：適量，蠔油：半勺（可選，提鮮用），干辣椒：1~2個（可選，增香提味）

制作步驟：

第一；處理油麥菜

油麥菜一片片掰開，用清水沖洗干凈，尤其是根部容易藏泥沙，要多沖幾遍。瀝干水分后，切成約5~6厘米長的段，菜梗和菜葉分開放。

一定要瀝干水分！帶水下鍋會導致油花四濺，而且炒出來水汪汪的，影響口感。

第二：準備蒜蓉

大蒜拍扁去皮，切成蒜末（不用太細，略帶顆粒感更香）。如果喜歡辣味，干辣椒剪成小段備用。

第三：大火快炒

鍋燒熱，倒入適量食用油（比平時炒菜稍多一點），油溫七成熱時，先放入一半蒜末和干辣椒段，小火爆香（約10秒），注意別把蒜末炸糊了。轉大火，先下油麥菜梗部，翻炒10~15秒，再放入菜葉部分，繼續大火快速翻炒。

第四；調味出鍋

翻炒約30~40秒，菜葉剛剛變軟塌下來時，加入：鹽適量，蠔油半勺（可選），剩余的一半蒜末，再快速翻炒10秒左右，蒜香味一出來立刻關火出鍋。

全程從下菜到出鍋控制在1分鐘以內，炒久了油麥菜會出水變軟塌，失去脆嫩口感。

第四菜：菠菜

推薦吃法，菠菜雞蛋豆腐湯

食材；菠菜：200克，嫩豆腐：1塊（約300克），雞蛋：2個，姜：2片，蒜：1~2瓣（可選），鹽：適量，白胡椒粉：少許，香油：幾滴，蔥花：少許，枸杞：幾粒（點綴用，可選）

制作步驟：

第一；處理食材

菠菜：洗凈后切去根部，切成約3~4厘米長的段。燒一鍋水，水開后加半勺鹽和幾滴油，放入菠菜焯水30秒，撈出過涼水，擠干水分備用。菠菜一定要焯水！去除草酸，避免影響鈣吸收，也能去掉澀味。

豆腐：切成約1.5厘米見方的小塊，放入淡鹽水中浸泡5分鐘（去豆腥、不易碎）。

雞蛋：打入碗中，加少許鹽和幾滴清水，攪打均勻備用

第二；煮湯底

鍋中加適量清水（約800毫升），放入姜片，大火燒開。水開后放入豆腐塊，中小火煮2~3分鐘，讓豆腐充分受熱。

第三：淋蛋花

保持中小火，將打好的蛋液緩緩淋入鍋中，同時用筷子或勺子輕輕攪動，形成漂亮的蛋花。

淋蛋液時火不要太大，否則蛋花容易老、碎，影響口感和賣相。

第四；放入菠菜

蛋花凝固后，放入焯過水的菠菜，輕輕攪勻，再煮30秒即可。

第五；調味出鍋

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