❤️ ❤️Are you wanting to bring some unique sawce to your Valentines dinner this evening? Why not include these libido boosting ingredients and woo your special guest? ❤️ ❤️

1. SALMON- Omega-3 fatty acids, which are found in high quantities in oily fish, such as salmon, play a critical role in the development and function of the central nervous system as well as keeping our circulatory systems in check. Keeping a proper check on these things can be beneficial for inflammatory neuronal disorders and possibly influence the vulnerability and outcome in depressive disorders too. This all has an effect on libido, so, coming round full circle: Increase Omega-3s to support the circulatory and nervous systems and improve your chances of having a bonnie libido!

   Salmon is also a good source of vitamin D. The Journal of Sexual Medicine covered an article in which Italian researchers examined 143 men with erectile disfunction; 80% had suboptimal levels of vitamin D levels, and the men with severe ED had a 24% lower level of D than those with a mild form of the condition.

2. OYSTERS- Zinc, a nutrient which is particularly high in oysters, is a common one that decreases as we get older. It is important for immunity, digestive health, brain health, as well as our sense of smell. Optimising these areas all help to support proper libido.

   It doesn’t stop there though…A couple of official tests have been run; notably Fisher's exact test and Chi Square test: “The use of zinc supplementation in the intervention group significantly improved sexual desire, arousal, orgasm, satisfaction, vaginal moisture, and pain during intercourse and also the overall score of sexual function compared to the control group” (Nia, et al. 2021). It also also improves circulating testosterone levels and inhibits the aromatase enzyme that converts testosterone into excess estrogen.

3. PUMPKIN SEEDS- Zinc (see above)

4. LIVER- Zinc (see above) , inadequate levels of B vitamins (found in liver in goood quantities) has been linked to erectile dysfunction. B vits are extremely important for nervous system/brain health and crucial to cell metabolism and the production of blood; keeping our mood and energy levels peaked lends itself to a happy libido. Liver is also a very lean source of essential amino acids, including Arginine, which relaxes blood vessels and enables blood to flow, helping you get and keep an erection (amongst other things) and improves muscle function.

5. APPLES- Flavonols, especially quercetin (found in high quantities in apples), have been well documented for their positive effects on testicular function and production of steroid hormones in mice, including testosterone, which supports a good libido. You might have to eat more than just a wee apple mind, but research looking at quercetin intake does point to improved sperm motility, viability and concentration.

6. BEETROOT JUICE contains dietary nitrates that increase the blood nitric oxide level, decrease blood pressure and improve blood flow, increase athletic performance/sexual stamina and improve cognitive functions but the mechanism remains unclear.

So why not jiggle up that dinner you previously had planned and opt for this Libido Loving Menu…

Starter

Pan Fried Calves Liver with Watercress, Pumpkin Seeds and an Apple & Saffron Relish (serves 2)

• 1 Apple, finely chopped

• 1 shallot, finely chopped

• 3 sage leaves

• 1 tbsp maple syrup

• 1tsp butter

• 1 small pinch of saffon

• pinch of salt

• 300g Calves liver, rinsed

• 1 garlic clove, sliced

• 1tbsp chopped thyme

• 1tbsp butter

• salt and pepper

• 1 handful of watercress

• 2tbsp Pumpkin Seeds

• grated zest of 1 orange

In a small pan, plop in 1tsp butter. Add the chopped apple, shallot, sage and saffron and cook on a low heat for 15mins, stirring until soft. add salt to taste and set aside.

In a frying pan, heat 1tbsp butter, 1 sliced clove of garlic & thyme. Salt and pepper your liver. Once hot, add the liver so that it sizzles. Saute for about 2-3 mins each side, depending on thickness, so that it’s just cooked through, but still a bit pink inside.

Prepare your plates with the watercress, drizzle with a squeeze of orange juice and zest and pumpkin seeds. Serve with sliced liver and apple and saffron relish.

Main

Cheat style Beetroot Marinated Salmon & Oysters with Ginger, Yuzu and Soy (Serves 2)

Ingredients:

• Raw beetroot, 1 very thinly sliced

• 200g smoked salmon

• oysters, freshly shucked x6

• soy sauce 1tbsp

• yuzu 2tsp

• mirin 1tsp

• maple syrup 1tsp

• rice vinegar 1tsp

• spring onions, sliced

• Bread and salad to serve

The day before you’re planning to eat, slice the beetroot all over the smoked salmon. Cover and leave to marinade.

The next day, wipe all the beetroot off the salmon and see it’s lovely pinky glow.

Mix the soy, yuzu, mirin, maple syrup, rice vinegar and sliced spring onion together to make the dressing for the oysters.

Arrange the salmon slices and oysters on a platter, top with the dressing serve with the bread and salad.

Finale

Chocolate and Beetroot Truffles (from the Lazy Cat Kitchen)

For dessert, I’m sharing this amazing recipe from The Lazy Cat Kitchen, which is sooo fab and definitely worth a peruse for some beetrooty, chocolately goodness!!!

https://www.lazycatkitchen.com/valentines-amaretto-truffles/

Enjoyyyy, my little love buglettes ⭐🤩!! I’m just going to go and make some spag bol

Friday 27th- Delivery Box: You're In For A Treat.

This week we’ve got a lovely menu, covering you for breakfast, a 3-course dinner and a little extra thrown in as well!

I’m really loving the winter vibes we’re channeling here, with deeelicious morello cherries pimping up a hearty lamb dinner for 2.

For all of my fresh ingredients, I’m using top quality produce from local, independent suppliers, so ingredients is subject to availability (they normally have everything, but thought I should mention just in case!).

A part from it being extremely important right now to support independent businesses, these guys give me the BEST of the best ingredients, so you can be sure that you’ll have some top quality grub delivered to your door this Friday!

I do, of course, cater to all dietary requirements (being a qualified Nutritionist, that’s my bag), so please don’t hesitate to get in touch if needed.

Beautiful beetroot

This is a really nice recipe for a quick, nutritious and delicious lunch. I particularly like it because I’m a little piggy and it fills me up nicely, stopping me from jumping on all the snacks.

I’ve just started growing beetroot (on my windowsill I might add- you can keep up with my progress on my Instagram).

Why I love beetroot?

Beetroot is a source of dietary nitrate, which has been discovered as having potential benefits in cardiovascular health; numerous studies show that its’ consumption can significantly reduce systolic and diastolic blood pressure. (Webb et al, 2008; Lundberg et al, 2008; Jajja et al, 2014; Hobbs et al, 2013)

Clearing out toxins/ illnesses? Beetroot also contains important phytochemical compounds such as ascorbic acid, carotenoids, phenolic acids, flavonoids as well as betalains which have high anti-inflammatory capabilities and is classified as one of the ten plants with the highest antioxidant activity (Zielińska-Przyjemska et al, 2009; Vulić et al, 2014; Pavlov & Georgiev, 2005; Baião et al, 2017).

Basically, if it isn’t already a super-food, it should be. This isn’t to say that if you eat beetroot, you will turn invincible, but it does contain many supportive nutrients for health and well-being.

Breadcrumbs (make a batch of these and keep them in the freezer)

200g white bread- or gf (about 6 slices)

3/4 cup fresh herbs (1 or a mix of parsley/ thyme/ lemon rind/ oregano/wild garlic/ fennel seeds)

2tbsp grated Parmesan

3tbsp olive oil

pinch of salt

Blend all of above together (I use the chopper attachment of my hand-blender) and store in freezer.

Roasted Crispy Beetroot with Lentils and Gorgonzola- serves 2

4 beetroots- steamed for 30mins and peeled

30g Gorgonzola/ other blue cheese.

Herbs: Corriander, mint, spring onions (sliced) and wedge of lemon for garnish.

To serve: 2 cups of lentils, cooked according to packet instructions

Preheat oven to 200C.

Cut the beetroot into quarters and arrange on a baking tray. Crumble the Gorgonzola on top and sprinkle the herbed breadcrumbs all over. Drizzle 2tsp of light and mild olive oil over and put into the oven for 15-20mins, until the breadcrumbs are golden and the cheese is melted.

Serve with lentils, lemon and herbs and a mixed leaf salad.

I’d love to hear your own beetroot recipes! Beetroot bread anyone??

Save this for a Sunday...

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I love bulk cooking to prepare myself for the week ahead.

I tend to roast lots of veg and cook some kind of ‘carb’; this week it was butternut squash, beetroot, cauliflower and a batch of quinoa.

 This week, it came to Wednesday and finishing late, I just didn’t want to think about dinner, or spend any time cooking. But look what happened… I had all the ingredients for this delicious, warming, satisfying and wholesome plate of food!

 Once prepped, the rest of the veg can be piled into lunch boxes, added to stock for a soup, added to a salad, turned into a frittata or muffins for breakfast.

**Shopping list: 2 Squash, 5 beetroot, 1 cauliflower, 1pk quinoa, 1 green pepper, 1 pk mint, 1pk feta

Note: I try and include a variety of colours in my roasting trays, as this gives me a greater variety of antioxidants to munch on.

Whatever your work schedule, eating healthily really is just about knowing what works for you. If you’d like advise on working this out, please don’t hesitate to get in touch!

What’s your best way of staying food-prepared for the week ahead??

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