進(jìn)入周三，也是從今天開始，北京所有小區(qū)全面實(shí)行嚴(yán)格封閉式管理。迅速有效的全面管控也確實(shí)很有必要，我家門口的那個(gè)菜市場(chǎng)已經(jīng)關(guān)閉做消毒整改處理了，超市里的蔬菜瓜果價(jià)格也還算合理，就是數(shù)量不多，有些也不新鮮了。

反反復(fù)復(fù)的疫情，一切的努力之后又回到原點(diǎn)，這場(chǎng)持久的疫情，看來是片刻不能松懈呢。今天早上花兒六點(diǎn)出去跑步時(shí)，小區(qū)里相熟的幾位跑友也同樣帶著口罩慢跑。夏日里跑步帶著口罩確實(shí)有些不舒服，但防護(hù)第一位，自己安全也讓他們放心。跑跑步放松心情緩解壓力，將抗疫情進(jìn)行到底。

今天和朋友們分享的食譜，是一個(gè)月來我做過的幾款涼拌菜，臨近夏至，也到了暑氣越發(fā)濃烈的時(shí)候，這種或干熱或悶熱潮濕的天氣里，有時(shí)候真是吃上一盤涼拌菜比炒菜熱飯要舒服許多。

這幾道清水可口的涼拌菜，用的都是應(yīng)季的食材，做法簡(jiǎn)單又實(shí)惠，因?yàn)闊崃康陀指缓攀忱w維，所以還都是不錯(cuò)的減脂瘦身吃餐呢，這里就和您分享：

【涼拌秋葵】

秋葵是非常營(yíng)養(yǎng)的一種蔬菜，有疏通經(jīng)脈、清熱解毒、幫助消化和預(yù)防便秘的功效，鮮嫩的秋葵還是涼拌后口感最佳，清脆爽口，非常好吃。

食材準(zhǔn)備：

秋葵300克

新蒜5瓣

小米椒4根

食用油、生抽、糖、鹽

做法：

1、準(zhǔn)備300克的秋葵，洗凈去梗，放入沸水中焯1分鐘，撈出過一下清水瀝干備用。

2、平底鍋里放少許油，燒熱后倒入蒜末辣椒段爆香。

3、倒入2勺生抽，少許鹽和糖，加適量清水，保持中火將調(diào)味汁煮3分鐘。

4、將調(diào)味汁淋在秋葵上即可。

【紅薯葉拌豬心】

這道涼拌菜值得推薦，紅薯葉有提高免疫力、保護(hù)視力和解毒的作用，現(xiàn)在這個(gè)季節(jié)紅薯葉正是便宜和量產(chǎn)的時(shí)候。而豬心則有著穩(wěn)定心神、促進(jìn)睡眠的功效，鹵好的豬心口感更是勁道有嚼勁，所以這樣一道涼拌菜，特別能刺激食欲，熱量還較低。

食材準(zhǔn)備：

豬心一個(gè)

蔥段姜片、花椒、小茴香、干辣椒、香葉適量

老抽一大勺

菠菜一把

蒜瓣干辣椒適量

生抽、糖、鹽、醋，香油

做法：

1、豬心一個(gè)對(duì)半切開，將里面的血塊擠出，充分清洗去除血水。

2、炒鍋內(nèi)放適量清水，加入一大勺老抽、蔥段姜片和一小把花椒、小茴香、干辣椒、香葉，煮沸后放入洗好的豬心，保持中火煮40分鐘。

3、煮熟后就放在鹵汁里晾涼，撈出來后切片備用。

4、紅薯葉洗凈在沸水里焯半分鐘，撈出來攥干水分放入碗中，再加入蒜末和切好的辣椒段。

5、放入切好的豬心，加入一大勺生抽，適量糖、鹽和少許香醋，再淋入幾滴香油，拌勻即可。

【爽口拌三絲】

夏季里，人們都喜歡吃面條，拌面的鹵多種多樣，而菜碼也是特別豐富，這其中黃瓜絲、胡蘿卜絲和豆芽用到的最多，這三種食材還可以直接一起涼拌，做出爽口的拌三絲，簡(jiǎn)單又好吃。而且口味做法多樣，喜歡吃辣的就多放辣椒油，我愛吃酸的，就多放些糖和香醋，做成酸甜口的，父母則喜歡咸香的，多淋入一些香油也超級(jí)好吃。

食材準(zhǔn)備：

黃瓜一根

胡蘿卜一根

綠豆芽400克

食用油、花椒、生抽、糖、鹽、醋

做法:

1、黃瓜洗凈切絲，胡蘿卜洗凈去皮切絲，綠豆芽擇好洗凈。炒鍋內(nèi)坐熱沸水，放入胡蘿卜絲焯2分鐘，下綠豆芽焯一分鐘，撈出來瀝干水分，和黃瓜絲一起放入碗中，再切適量蒜末放入，倒入一勺生抽、少許糖和鹽。

2、炒勺內(nèi)放入適量食用油，加入一小把花椒，在灶臺(tái)上加熱，至出現(xiàn)密集小氣泡就關(guān)火，撇出去花椒粒，淋入花椒油。

3、接著倒入適量香醋，拌勻即可。

【蓮藕拌腐竹】

到了酷暑時(shí)節(jié)，多食一些蓮藕清熱消腫更去水腫，更有強(qiáng)健脾胃、涼血止血的作用，和營(yíng)養(yǎng)的腐竹、香脆的花生米一起涼拌，是相當(dāng)促進(jìn)食欲的一道夏季餐桌開胃菜。

食材準(zhǔn)備：

蓮藕一節(jié)

腐竹3根

乳黃瓜2根

花生米一小把

生抽、糖、鹽、醋、香油

做法：

1、炸花生米除了炒鍋翻炒，還可以用烤箱或者空氣炸鍋，做起來省心又不用放油，空氣炸鍋設(shè)定170度烤12分鐘，口感脆香脆香的。

2、腐竹3根泡發(fā)，蓮藕一節(jié)去皮切片，一起放入沸水中焯2分鐘，撈出來瀝干水分備用。

3、2根乳黃瓜洗凈拍散切段，一起放入碗中，倒入生抽、糖、鹽和香醋，拌勻即可。

【涼拌豆皮絲】

這道涼拌菜的食材，有些朋友想不到，但做過的朋友都特別愛吃。說的就是豆皮，豆皮炒菜、燉湯都適合，涼拌的口感更是鮮爽，這道涼拌豆皮絲我一周內(nèi)做了三次，家人都非常愛吃，而且豆皮絲的飽腹感強(qiáng)，有時(shí)候我中午一人食，就拌上這么一碗，再來幾塊貝貝南瓜，午餐解決。

食材準(zhǔn)備：

豆皮絲2張

花生米一小把

胡蘿卜半根

黃瓜一根

細(xì)粉絲適量

生抽、鹽、辣椒油、蒜末、香油、白芝麻

做法：

1、兩張豆皮洗凈切絲，放入沸水中焯3分鐘，撈出后把泡軟的粉絲放入焯一分鐘，再焯切好的胡蘿卜絲。

2、花生米炸好，再把一根黃瓜洗凈切絲。

3、倒入生抽、糖、鹽、醋和一勺辣椒油，再撒上白芝麻，拌勻即可。

【藜麥鮮蝦沙拉】

說到?jīng)霭璨耍趺茨苌俚昧艘坏垒p食沙拉呢？鮮嫩蝦仁、清爽應(yīng)季時(shí)蔬，營(yíng)養(yǎng)豐富的藜麥，再澆上適量油醋汁，清爽、清新、清香，吃上一大盤也不怕長(zhǎng)肉肉。

食材準(zhǔn)備：

藜麥一小把

雞蛋一個(gè)

白蝦15個(gè)

生菜、苦菊、小番茄、櫻桃蘿卜、西蘭花

油醋少許

做法：

1、藜麥一小把，清洗干凈后放入清水中，煮沸后保持中火再煮15分鐘，之后撈出后在清水中過濾一下?lián)瞥鰝溆茫筠见湹耐瑫r(shí)另一個(gè)灶臺(tái)煮雞蛋，冷水下鍋，水沸后再煮7分鐘。https://github.com/chemiser92/xcvenw/blob/main/XhScmw.md
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2、15個(gè)白蝦去殼去蝦線，在沸水中煮2分鐘，撈出備用。

3、將應(yīng)季的3-4中時(shí)蔬洗凈切片后和雞蛋塊一起放入碗中。

4、最后撒上藜麥，淋上適量油醋汁即可。

以上這六道涼拌菜，都有著豐富的營(yíng)養(yǎng)功效，美味和營(yíng)養(yǎng)兼顧，食材在市場(chǎng)上也都容易買到，很適合在夏季里食用，朋友們都可以試試看哦。