很多家长想让孩子长高，一味给孩子喝牛奶、吃钙片，却忽略日常食补。均衡的蛋白质、钙、锌、维生素才是长高关键。分享8道家常长高菜，营养足、味道好，孩子爱吃，助力骨骼发育。
一、南瓜焖牛排
食材：牛排块、老南瓜、葱姜、生抽、老抽、料酒、胡椒粉、食盐、鸡精
做法：
- 牛排冷水焯水，加姜片料酒去腥味，捞出洗净；南瓜去皮切大块。
- 热锅烧油，葱姜爆香，下入牛排翻炒片刻，加生抽、老抽、胡椒粉调味上色。
- 加开水没过牛排，小火焖煮40分钟，至牛排软烂入味。
- 放入南瓜块，继续焖10分钟，让南瓜吸满肉香。
- 最后加盐、少许鸡精调味，大火收干多余汤汁即可。
二、秋葵炒菌菇
准备食材: 秋葵、白玉菇、蟹味菇、蒜末。
做法步骤:
1、清洗干净白玉菇和蟹味菇，然后起锅烧水，水烧开之后，放入白玉菇和蟹味菇焯熟，再捞出沥干水分备用。
2、清洗干净秋葵切薄片，然后热锅烧油，油热以后，放入蒜末爆香，接着倒入秋葵大火翻炒均匀。
3、炒软以后，再加入白玉菇和蟹味菇继续翻炒均匀，然后加入食盐和生抽调味提鲜。
4、最后再继续翻炒均匀入味，即可出锅开吃。
三、山药蒸排骨
食材：肋排 250g、铁棍山药 1 根、生姜 2 片
调料：少许生抽、一点点蚝油
做法：
1、排骨冷水下锅，放姜片焯水，撇干净浮沫，捞出冲洗沥干。
2、排骨加少许生抽、蚝油抓匀腌制 15 分钟。
3、山药去皮切段，铺在碗底，放上腌好的排骨、姜片。
4、蒸锅水烧开，放入碗，大火蒸 35 分钟，出锅即可。
四、牛肉丸萝卜汤
食材： 牛肉丸200克、白萝卜半个、姜片、葱花、盐、白胡椒粉、香油
做法：
1、白萝卜去皮切薄片或丝。
2、锅中加清水，放姜片烧开，下萝卜煮10分钟至透明。
3、加入牛肉丸继续煮5-8分钟至丸子浮起。
4、加盐、白胡椒粉调味。
5、撒葱花，滴几滴香油即可。
五、香煎龙利鱼彩蔬拼盘
食材
龙利鱼柳1片、小番茄6颗、西兰花小半颗、贝贝南瓜80g、柠檬2片
调味：黑胡椒、少许盐、蒜末少许
做法
- 贝贝南瓜切小块，西兰花切小朵，一起上锅蒸8分钟，取出备用。
- 龙利鱼解冻吸干表面水分，撒盐、黑胡椒、蒜末，两面抹匀腌制5分钟。
- 不粘锅少量喷油，中小火，放入龙利鱼，每面煎3分钟，煎至两面微微金黄。
- 盘子底部摆上蒸好的南瓜、西兰花，小番茄对半切开摆放，放上煎好的龙利鱼，挤几滴柠檬汁提鲜。
六、莲子百合猪肚汤
食材准备：
猪肚一个，建宁莲子，野生紫百合，铁棍山药，红枣，枸杞，姜片，胡椒粒
详细做法：
1：猪肚放盐，面粉抓洗干净，多余的油脂剪掉
2：清洗好的猪肚切块，放姜片、胡椒粒（拍碎）热油下锅炒香
3：加入热水，转砂锅煲1小时（一定要加开水，这是汤鲜奶白的关键）
4：30分钟后放入山药一起煲（山药30分钟就很粉糯了，煮久会融掉）
5：出锅前加入枸杞，盐调味OK
七、虾仁蒸豆腐
食材：嫩豆腐1块、鲜虾仁8-10只、鸡蛋1个、少许盐、生抽、葱花
详细做法
1. 豆腐切厚块铺盘，虾仁去虾线洗净。鸡蛋加等量温水打散，过筛淋在豆腐上。
2. 水开上锅小火蒸6分钟，放上虾仁继续蒸4分钟。
3. 出锅淋一点点生抽，撒葱花。
八、西兰花炒牛肉
食材：牛里脊180g、西兰花半颗、胡萝卜少许、生抽、淀粉、盐
详细做法
1. 牛肉切薄片，加生抽、淀粉、几滴油抓匀腌10分钟；西兰花切小朵焯水捞出。
2. 热锅少油，牛肉滑炒至变色盛出。
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想要孩子长高，单一补钙远远不够，蛋白质、锌、维生素缺一不可。这8道菜换着给孩子安排，营养均衡，脾胃吸收好，个子才有机会往上窜。同时记得配合早睡和户外运动，长高效果更好！