第一種：蓮子

推薦吃法， 百合蓮子小米粥

食材：小米 50克干百合 15克（鮮百合可用30克），干蓮子 20克（鮮蓮子可用30克），紅棗 3～5顆（去核，可選），冰糖 適量（也可不加，原味也很好喝），清水 約800～1000毫升

做法：

第一：提前泡發

干百合用溫水泡30分鐘至軟，干蓮子泡1～2小時至軟。泡好后檢查蓮子，

第二：去掉綠色的蓮子芯

（蓮芯味苦，不去芯煮出來粥會發苦）。

第三：淘洗小米

小米用清水輕輕淘洗2～3遍即可，不要用力搓洗，否則會流失表面的營養成分。

第四；下鍋煮粥

砂鍋或燉鍋中一次性加足清水，放入小米、泡好的蓮子（和紅棗），大火煮沸后轉小火，蓋上鍋蓋慢熬約20～30分鐘。

第五；放入百合

等小米和蓮子煮到半熟時，再加入泡好的百合，繼續小火煮10～15分鐘。百合不要放太早，煮太久會化掉，影響口感。

第六：調味出鍋

粥煮至濃稠、百合軟糯、蓮子綿軟時，加入適量冰糖，攪拌至融化即可關火。關火后再燜5分鐘，粥會更香更稠。

第二種：香蕉

推薦吃法，香蕉牛奶昔

食材；香蕉 1根（熟透的更好，甜度高、口感綿密），純牛奶 200～250毫升，蜂蜜 適量（可選，香蕉夠甜可以不加），冰塊 2～3塊（可選，夏天喝更爽口）

做法：

第一：處理香蕉

香蕉去皮，切成小段。如果想口感更順滑，可以提前把香蕉切段冷凍2小時以上，凍香蕉打出來像冰淇淋一樣綿密好喝。

第二：混合攪打

將香蕉段、牛奶一起放入料理機/破壁機/榨汁機中，高速攪打30秒～1分鐘，打到完全細膩、沒有顆粒感即可。

第三：調味裝杯

倒入杯中，根據口味加少許蜂蜜調味。夏天可以加冰塊一起打，或者表面撒一點肉桂粉、可可粉點綴。

沒有機器怎么辦？

沒有料理機也完全能做，用勺子壓泥法：

把熟透的香蕉放進碗里，用勺子背面反復按壓，壓成細膩的泥狀（越熟越容易壓）

倒入溫牛奶，攪拌均勻即可

想要更細膩可以用濾網過一遍

第三種： 桂圓（龍眼肉）

推薦吃法，桂圓紅棗茶

食材：桂圓干（龍眼肉） 8～10顆，紅棗 5～6顆，枸杞 一小把（約10粒），紅糖 適量（可選，紅棗桂圓本身有甜味，不加也很好喝），清水 約600～800毫升

做法：

第一；處理食材

紅棗洗凈，用刀劃開或去核（去核后不容易上火，煮出來味道也更濃）。桂圓干剝殼，如果用的是桂圓肉就不用處理。枸杞清水沖洗一下備用。

第二：煮茶

砂鍋或小奶鍋中加入清水，放入紅棗和桂圓，大火煮開后轉小火，慢煮15～20分鐘，煮到紅棗膨脹、桂圓肉變軟、茶湯變成琥珀色。

第三：加枸杞和調味

關火前2～3分鐘放入枸杞（枸杞不宜久煮，煮太久會發苦、營養流失），再根據個人口味加入適量紅糖，攪拌至融化即可。

第四：飲用

倒入杯中，趁熱慢慢喝。桂圓和紅棗都可以吃掉，不要浪費。

第四種：核桃http://www.blog.onnwz.com/Article/details/572795.sHtML
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推薦吃法， 核桃芝麻糊

食材：黑芝麻 100克，核桃仁 50克，糯米粉 30克（增加濃稠度，也可用大米粉代替），冰糖 適量（約20～30克，根據口味調整），清水 約600～800毫升

做法：

第一；炒香芝麻和核桃

黑芝麻倒入無油的干鍋中，小火慢炒，不停翻動，炒到芝麻發出"噼啪"聲、香氣四溢、顏色略深即可，大約3～5分鐘。千萬別炒糊，糊了就發苦。

核桃仁同樣用小火干炒2～3分鐘，炒到微黃出香即可。炒過的核桃比生核桃香很多，打出來的糊也更細膩。

第二：放涼備用

炒好的芝麻和核桃倒出來攤開晾涼，不要堆在一起，否則余溫會把芝麻燜出油、影響口感。

第三：打成粉

將晾涼的芝麻、核桃仁和糯米粉一起放入破壁機或研磨機中，打成細膩的粉末。打的時間稍長一點，越細越好，這樣沖出來的糊才順滑不粗糙。

如果家里沒有破壁機，也可以去糧油店買現成的熟黑芝麻粉和核桃粉，直接沖泡更方便。

第四：沖糊

鍋中加入清水，先倒入打好的粉，用筷子或打蛋器攪拌均勻，確保沒有結塊，然后再開小火慢煮，邊煮邊攪拌，防止糊底。煮到芝麻糊變得濃稠、冒大泡即可關火。https://github.com/tsuruyani/uyyxpn/blob/main/fuUgdJ.md
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https://github.com/filipemade/zletjl/blob/main/UpYQOZ.md
https://github.com/devsuningb/gxkpwf/blob/main/YhsIpQ.md
https://github.com/ptbenca/ksreva/blob/main/NUbJYu.md
https://github.com/hether-zz/qojkkl/blob/main/pEtjzU.md
https://github.com/visionlunc/klpjef/blob/main/FCfGhU.md
https://github.com/alex1tx/qozpgh/blob/main/yEpwGx.md
https://github.com/bomfors/oiqcph/blob/main/hEjFxb.md
https://github.com/violetitle/wdkwbd/blob/main/sHUwps.md
https://github.com/hummelstar/byklmh/blob/main/jYcbKr.md
https://github.com/bluefact3/eayxag/blob/main/vdpcwA.md
https://github.com/devsuningb/gxkpwf/blob/main/tpJKZA.md
https://github.com/hether-zz/qojkkl/blob/main/qxEMlt.md
https://github.com/anmachine1/cooiis/blob/main/qsgAfg.md
https://github.com/cfastan/yqdctx/blob/main/WgTozz.md
https://github.com/tsuruyani/uyyxpn/blob/main/dKxlEe.md
https://github.com/fernisheso/jqxzyn/blob/main/oWCpFu.md
https://github.com/visionlunc/klpjef/blob/main/LIlcmK.md
https://github.com/bomfors/oiqcph/blob/main/zCxhSa.md
https://github.com/mccrizzter/dxvcyu/blob/main/EFSrAp.md
https://github.com/filipemade/zletjl/blob/main/piAatS.md
https://github.com/alex1tx/qozpgh/blob/main/SvfbYB.md
https://github.com/mirofly105/tmevcm/blob/main/rzUfhy.md
https://github.com/ptbenca/ksreva/blob/main/MtlIrn.md
https://github.com/bayexj/tohwaq/blob/main/MrrRlL.md
https://github.com/rekeis/yhjkbz/blob/main/StcMbc.md
https://github.com/plow7desig/akqyrb/blob/main/zvSEWd.md
https://github.com/violetitle/wdkwbd/blob/main/xnXOzk.md
https://github.com/hummelstar/byklmh/blob/main/otwfWQ.md
https://github.com/bluefact3/eayxag/blob/main/eUMACQ.md
https://github.com/devsuningb/gxkpwf/blob/main/nzzWdA.md
https://github.com/pkuzzo/zrerpz/blob/main/YzJhxW.md
https://github.com/cfastan/yqdctx/blob/main/TjAoGI.md
https://github.com/rekeis/yhjkbz/blob/main/OSpVKC.md
https://github.com/hether-zz/qojkkl/blob/main/uGSdod.md
https://github.com/mccrizzter/dxvcyu/blob/main/SChQIq.md

第五：調味出鍋

關火后加入冰糖，攪拌至完全融化。倒入碗中，趁熱喝，香濃順滑，滿口芝麻核桃香。

沒有破壁機的懶人做法：

如果覺得炒芝麻、打粉太麻煩，可以用即沖法：

1買現成的熟黑芝麻粉和核桃粉（超市都有）

2取芝麻粉3勺、核桃粉1勺、糯米粉1勺，放入碗中

3先用少量涼開水調成糊狀（防止結塊）

4再沖入剛燒開的沸水，邊倒邊攪拌

5加冰糖調味即可