在養生的食譜中，很多人首先會想到排骨等高價食材，卻忽略了身邊那些價格親民但營養豐富的“寶藏蔬菜”。今天就為大家介紹 8 道用這些“便宜菜”制作的美食，讓你輕松提升免疫力，腿腳更有力。

一、涼拌苦瓜

【食材準備】苦瓜兩根，蒜末一勺，生抽兩勺，醋一勺，香油幾滴，白糖小半勺，熟白芝麻一撮

【制作步驟】

1. 苦瓜對半切開，用勺子把里面白色的瓤刮干凈，我婆婆特別強調這個瓤是苦味的來源，刮得越干凈越不苦

2. 切成薄片，越薄越好，然后放一勺鹽腌十分鐘，把水倒掉，這步也是去苦味的

3. 燒一鍋開水，水里加點鹽加幾滴油，把苦瓜片焯水一分鐘，不能太久，太久就軟塌塌的不好吃了

4. 撈出來馬上過涼水，過兩遍，瀝干水分裝盤

5. 把蒜末生抽醋香油白糖拌一塊兒，澆在苦瓜上面，撒上白芝麻，拌勻就能吃了

二、酸辣土豆絲

食材

黃心土豆2個、干辣椒3個、小蔥、香醋、生抽、鹽、白糖

做法

1. 土豆去皮切成均勻細絲，放入清水中反復淘洗，洗掉表面淀粉，浸泡5分鐘，炒出來清爽不粘連。

2. 干辣椒切段，小蔥切蔥花備用。

3. 鍋中燒水，水開下入土豆絲焯水10秒，立刻撈出過涼水，瀝干水分。

4. 熱鍋熱油，放入干辣椒爆香，倒入土豆絲大火快速翻炒。

5. 加兩勺香醋、一勺生抽、少許鹽和半勺白糖，持續大火翻炒均勻，炒至土豆絲入味脆爽，撒蔥花即可出鍋。

三、絲瓜蒸肉丸

食材：絲瓜、肉末、淀粉、醬油、食用油、鹽

做法：

1、肉末中加入2勺淀粉、1勺醬油、1勺食用油和少許鹽，再放入一些絲瓜丁，順時針再攪拌均勻。

2、絲瓜去皮洗凈切滾刀，放入碗中，加入少許鹽抓拌均勻。

3、將肉末搓成丸子，放在絲瓜上，再加入少量的水，放入蒸鍋，蒸20分鐘即可。

四、白菜雞蛋豆腐煲

準備食材：大白菜、雞蛋、嫩豆腐、蔥姜蒜、香蔥。

做法步驟：

1、準備半棵大白菜，將白菜梗和白菜葉分開處理，白菜梗切成小段，白菜葉撕成均勻的片，用清水洗凈瀝干。準備一塊嫩豆腐，切成大塊。雞蛋打入碗中加少許鹽打散備用，蔥姜蒜切末。

2、起鍋燒油，油熱后倒入蛋液，小火快速翻炒至雞蛋凝固成塊，盛出備用。鍋中留底油，放入豆腐塊，小火煎至兩面金黃，小心翻面避免碎裂，取出備用。

3、鍋中再加少許油，放入蔥姜蒜末，小火炒出香味，先放白菜梗翻炒約1分鐘，加入適量清水，放入豆腐塊，調入1勺生抽、半勺蠔油、少許鹽，蓋上鍋蓋燜煮2分鐘。

4、揭蓋下入白菜葉，翻炒至變軟，再倒入炒好的雞蛋，輕輕翻拌，讓雞蛋、豆腐和白菜充分混合，讓湯汁裹勻食材。

5、撒上香蔥段，略翻拌即可關火出鍋，一道鮮香滑嫩、營養豐富的白菜雞蛋豆腐煲就完成了。

五、豆芽炒肉末

準備食材：豆芽、豬肉末、蔥、蒜、青椒。

做法步驟：

1、準備一斤新鮮豆芽，去掉雜質并用清水沖洗干凈，控干水分備用。準備半斤豬肉，剁成肉末，也可以直接用現成的豬肉末。青椒清洗干凈后切成細絲備用，蔥切蔥花，蒜切蒜末。

2、起鍋燒油，油熱后下入豬肉末，中小火炒至變色，放入蔥花和蒜末，繼續煸炒出香味。

3、放入青椒絲，翻炒均勻，加入1勺生抽、半勺蠔油、少許鹽，攪拌均勻。

4、倒入豆芽，大火快速翻炒約1分鐘，至豆芽斷生變軟，加入少許雞精提鮮，翻拌均勻即可出鍋。

六、家庭版蛋炒飯

準備食材：米飯、雞蛋、胡蘿卜、玉米粒、青豆、火腿、蔥、鹽、生抽。

做法步驟：

1、準備兩碗隔夜米飯，用勺子輕輕撥散，避免米粒結塊。胡蘿卜去皮洗凈后切成小丁，火腿切成小丁，蔥切蔥花備用。

2、起鍋燒水，水開后放入胡蘿卜丁、玉米粒、青豆，焯水1分鐘，撈出瀝干備用。

3、起鍋燒油，油熱打入兩個雞蛋，快速攪散，炒至雞蛋微微凝固后盛出備用。

4、鍋中留底油，放入蔥花炒香，然后下胡蘿卜丁、玉米粒、青豆、火腿丁翻炒均勻。

5、倒入米飯，大火快速翻炒至米飯顆粒分明，加入炒好的雞蛋，調入1勺鹽、1勺生抽，繼續翻炒均勻。

6、嘗一下味道，可根據個人口味適量增減調味，炒至米飯粒粒分明、食材均勻裹上香味后即可出鍋。

七、地三鮮

食材：茄子、土豆、青椒、鹽、生抽、蠔油、淀粉、食用油

做法：

1. 茄子、土豆去皮切塊，青椒切塊。

2. 鍋中熱油，將茄子、土豆炸至金黃撈出。

3. 鍋中留少許油，放入青椒翻炒，加入鹽、生抽、蠔油調味。

4. 加入炸好的茄子和土豆，翻炒均勻。

5. 用淀粉加水勾芡，翻炒至湯汁濃稠即可。

八、玉米蝦仁

食材：玉米、蝦仁、胡蘿卜、鹽、料酒、淀粉、食用油

做法：

1. 玉米剝粒，蝦仁洗凈，加入鹽、料酒、淀粉腌制 15 分鐘，胡蘿卜切丁。

2. 鍋中燒水，水開后放入玉米和胡蘿卜焯水 1 分鐘，撈出過涼水。

3. 鍋中熱油，放入蝦仁翻炒至變色，加入玉米和胡蘿卜繼續翻炒。

4. 加入適量鹽，翻炒均勻即可。

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https://github.com/adampolnig/toyaum/blob/main/202606026_QNIcmdNrLp.md
https://github.com/madmineatt/ntyntq/blob/main/202606026_czkkIP9d7b.md
https://github.com/heart67ray/fixsux/blob/main/202606026_5Z30QH1VzT.md
https://github.com/ride-ming/ffgzpr/blob/main/202606026_fZtXKRBf9d.md
https://github.com/cubansmell/zuwfqs/blob/main/202606026_90kiCf9d7b.md
https://github.com/odallarver/snumwm/blob/main/202606026_u1IqxhBf9d.md
https://github.com/camdeni-se/jsqhag/blob/main/202606026_bVIP9db5Z3.md
https://github.com/madmineatt/ntyntq/blob/main/202606026_Sf96XO8c6a.md
https://github.com/adampolnig/toyaum/blob/main/202606026_ftJD18sMqK.md
https://github.com/mariohogan/qqpzkv/blob/main/202606026_4l8Pw3nHlF.md
https://github.com/fawder/rszpdq/blob/main/202606026_oLP3N1ovf9.md
https://github.com/spotruffer/xhyacq/blob/main/202606026_NEySST07rp.md
https://github.com/browdevelo/tfcepw/blob/main/202606026_MjUV29tNrL.md
https://github.com/heart67ray/fixsux/blob/main/202606026_neOsMqKoIm.md
https://github.com/ride-ming/ffgzpr/blob/main/202606026_YsVJQAe8c6.md
https://github.com/xiaonengdo/xbeokb/blob/main/202606026_1i5Mt0kEiC.md
https://github.com/camdeni-se/jsqhag/blob/main/202606026_iZGAU7v2mG.md
https://github.com/cubansmell/zuwfqs/blob/main/202606026_Upzqa4Y2W0.md
https://github.com/adampolnig/toyaum/blob/main/202606026_GakYjaKoIm.md
https://github.com/mariohogan/qqpzkv/blob/main/202606026_WWX5CwQuOs.md
https://github.com/satyajithi/tnzwgs/blob/main/202606026_cMqKoImGkE.md
https://github.com/ride-ming/ffgzpr/blob/main/202606026_yC9ZQAe8ca.md
https://github.com/fawder/rszpdq/blob/main/202606026_93ryiCgAe8.md
https://github.com/heart67ray/fixsux/blob/main/202606026_8oiWdNrLpJ.md
https://github.com/spotruffer/xhyacq/blob/main/202606026_SwQuOsMqKo.md
https://github.com/xiaonengdo/xbeokb/blob/main/202606026_VFGGovf9d7.md
https://github.com/punch68pea/zzqqpz/blob/main/202606026_0UyvLCwQuO.md
https://github.com/mariohogan/qqpzkv/blob/main/202606026_bSgd4ve8c6.md
https://github.com/adampolnig/toyaum/blob/main/202606026_eiqdkUySwQ.md
https://github.com/fawder/rszpdq/blob/main/202606026_81pwgAe8c6.md
https://github.com/ride-ming/ffgzpr/blob/main/202606026_WdNrLpJnHl.md
https://github.com/madmineatt/ntyntq/blob/main/202606026_6nhUbLpJnH.md
https://github.com/spotruffer/xhyacq/blob/main/202606026_7H8sMqKoIm.md
https://github.com/camdeni-se/jsqhag/blob/main/202606026_eLmdNrLpJn.md
https://github.com/heart67ray/fixsux/blob/main/202606026_TUU29tNrLp.md
https://github.com/cubansmell/zuwfqs/blob/main/202606026_Dheb2td7b5.md
https://github.com/usayada/fcdwgi/blob/main/202606026_aRBf9d7b5Z.md
https://github.com/satyajithi/tnzwgs/blob/main/202606026_K1OfCJ3X1V.md
https://github.com/adampolnig/toyaum/blob/main/202606026_bl5F6qKoIm.md
https://github.com/odallarver/snumwm/blob/main/202606026_C0aIiZJnHl.md
https://github.com/punch68pea/zzqqpz/blob/main/202606026_Mc9kulVzTx.md
https://github.com/fawder/rszpdq/blob/main/202606026_4szjDhBf9d.md
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https://github.com/camdeni-se/jsqhag/blob/main/202606026_mjey8zjDhB.md
https://github.com/usayada/fcdwgi/blob/main/202606026_9tNrLJnHlF.md
https://github.com/heart67ray/fixsux/blob/main/202606026_60rYypZ3X1.md
https://github.com/cubansmell/zuwfqs/blob/main/202606026_YYZdk1YfPt.md
https://github.com/odallarver/snumwm/blob/main/202606026_6Nu1lFjDhB.md
https://github.com/stuart0int/jtcewy/blob/main/202606026_ZDU4F6qKoI.md
https://github.com/usayada/fcdwgi/blob/main/202606026_ey9WGHpwgA.md
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https://github.com/punch68pea/zzqqpz/blob/main/202606026_tho5cjTxRv.md
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https://github.com/fawder/rszpdq/blob/main/202606026_D7R5szjDhB.md
https://github.com/satyajithi/tnzwgs/blob/main/202606026_25j04hVcMq.md
https://github.com/ride-ming/ffgzpr/blob/main/202606026_AeffhoY2W0.md
https://github.com/camdeni-se/jsqhag/blob/main/202606026_esJC07rLpJ.md
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https://github.com/cubansmell/zuwfqs/blob/main/202606026_db2vjqa4Y2.md
https://github.com/punch68pea/zzqqpz/blob/main/202606026_ljA4O1pwgA.md
https://github.com/cubicss/ifxzik/blob/main/202606026_q0KVM6a42W.md
https://github.com/usayada/fcdwgi/blob/main/202606026_zgaNUECgAe.md
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https://github.com/satyajithi/tnzwgs/blob/main/202606026_SFqXxoY2W0.md
https://github.com/cubansmell/zuwfqs/blob/main/202606026_TWdOOPw3nH.md
https://github.com/stuart0int/jtcewy/blob/main/202606026_5gNofPNrLp.md
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https://github.com/punch68pea/zzqqpz/blob/main/202606026_BU8w3nHlFj.md
https://github.com/odallarver/snumwm/blob/main/202606026_g0eRYImGkE.md
https://github.com/madmineatt/ntyntq/blob/main/202606026_QRyYF9w3nH.md
https://github.com/ride-ming/ffgzpr/blob/main/202606026_L556dkUySw.md
https://github.com/rutomix/fpcqos/blob/main/202606026_4LP2M0ovf9.md
https://github.com/satyajithi/tnzwgs/blob/main/202606026_U15iWdNrLJ.md
https://github.com/fawder/rszpdq/blob/main/202606026_CxxVcMqKoI.md
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https://github.com/usayada/fcdwgi/blob/main/202606026_YVPjukUySw.md
https://github.com/odallarver/snumwm/blob/main/202606026_UB5PaRBf9d.md
https://github.com/spotruffer/xhyacq/blob/main/202606026_1s53TK4Y2W.md
https://github.com/ride-ming/ffgzpr/blob/main/202606026_g6UlpSGN7b.md
https://github.com/jakubulli/zpkqte/blob/main/202606026_71ovf9d7b5.md
https://github.com/rutomix/fpcqos/blob/main/202606026_9NqoF9w3nH.md
https://github.com/stuart0int/jtcewy/blob/main/202606026_0r4Vs9gH1V.md
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https://github.com/fawder/rszpdq/blob/main/202606026_RlvmW0UySw.md
https://github.com/usayada/fcdwgi/blob/main/202606026_UIP9d7b5Z3.md
https://github.com/spotruffer/xhyacq/blob/main/202606026_rLLMt0kEiC.md
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https://github.com/rutomix/fpcqos/blob/main/202606026_cgqAKBvPtN.md
https://github.com/jakubulli/zpkqte/blob/main/202606026_XviIztgnX1.md
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https://github.com/cubansmell/zuwfqs/blob/main/202606026_5pJnHlFjDh.md
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https://github.com/jakubulli/zpkqte/blob/main/202606026_0UxuLCwQuO.md
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https://github.com/fawder/rszpdq/blob/main/202606026_MpnD4oIGkE.md
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https://github.com/cubansmell/zuwfqs/blob/main/202606026_r8fFwqdkUy.md
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https://github.com/spotruffer/xhyacq/blob/main/202606026_WWX5CwQuOs.md
https://github.com/cubansmell/zuwfqs/blob/main/202606026_e1mmKRBf9d.md
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https://github.com/cubansmell/zuwfqs/blob/main/202606026_rl4iWdNrLp.md
https://github.com/odallarver/snumwm/blob/main/202606026_DXh1C3nHlF.md
https://github.com/cubicss/ifxzik/blob/main/202606026_Vnue8c6a4Y.md
https://github.com/madmineatt/ntyntq/blob/main/202606026_MqKHhYImGk.md
https://github.com/madmineatt/ntyntq/blob/main/202606026_Ax4oImGkEi.md
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https://github.com/zedejaciqw/sqkedf/blob/main/202606026_ISmxoY2W0U.md
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https://github.com/fawder/rszpdq/blob/main/202606026_SDDlsc6a4Y.md
https://github.com/zedejaciqw/sqkedf/blob/main/202606026_2nnoLSCgAe.md
https://github.com/jakubulli/zpkqte/blob/main/202606026_iM9G11ZgQu.md
https://github.com/cubicss/ifxzik/blob/main/202606026_BEsgnX1zTx.md
https://github.com/satyajithi/tnzwgs/blob/main/202606026_vqgNofPtNr.md
https://github.com/fawder/rszpdq/blob/main/202606026_LVM6a4Y2W0.md
https://github.com/spotruffer/xhyacq/blob/main/202606026_A1EBcxhBf9.md
https://github.com/skonthehub/svnfhz/blob/main/202606026_MTDhAe8c6a.md
https://github.com/odallarver/snumwm/blob/main/202606026_7UEFnue8c5.md
https://github.com/zedejaciqw/sqkedf/blob/main/202606026_DoVOCJ3X1V.md
https://github.com/likealicia/ridymw/blob/main/202606026_PSaqOVFjhB.md
https://github.com/fawder/rszpdq/blob/main/202606026_eUif6xhBf9.md
https://github.com/madmineatt/ntyntq/blob/main/202606026_2WWX5CwQuO.md
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https://github.com/zedejaciqw/sqkedf/blob/main/202606026_LP3qxhBf9d.md
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https://github.com/fawder/rszpdq/blob/main/202606026_n1RL9G0UyS.md
https://github.com/likealicia/ridymw/blob/main/202606026_k1YfPtrLpJ.md
https://github.com/spotruffer/xhyacq/blob/main/202606026_03hVcMqKoI.md
https://github.com/satyajithi/tnzwgs/blob/main/202606026_QRVcMNOVFj.md
https://github.com/bitoft8/cshhrz/blob/main/202606026_LIjaKoImGk.md
https://github.com/cubicss/ifxzik/blob/main/202606026_8VFGnue8c6.md
https://github.com/cubansmell/zuwfqs/blob/main/202606026_Y6jXeOsMqK.md
https://github.com/madmineatt/ntyntq/blob/main/202606026_mFjg7yiCgA.md
https://github.com/zedejaciqw/sqkedf/blob/main/202606026_cPXnLSCgAe.md
https://github.com/likealicia/ridymw/blob/main/202606026_wGQkvG0UyS.md
https://github.com/rutomix/fpcqos/blob/main/202606026_wGtho5dkUy.md
https://github.com/satyajithi/tnzwgs/blob/main/202606026_NVFGnue8c6.md
https://github.com/odallarver/snumwm/blob/main/202606026_mzQK7EySwQ.md
https://github.com/spotruffer/xhyacq/blob/main/202606026_IMznue8c6a.md
https://github.com/browdevelo/tfcepw/blob/main/202606026_gHRI2W0ySw.md
https://github.com/bitoft8/cshhrz/blob/main/202606026_m0TRriSwQu.md
https://github.com/madmineatt/ntyntq/blob/main/202606026_LsSAaRBf9d.md
https://github.com/cubansmell/zuwfqs/blob/main/202606026_3dKE18sMqK.md
https://github.com/likealicia/ridymw/blob/main/202606026_Sf6UHO8c6a.md