Posted by Janet Harriett on Feb.12, 2010

©iStockphoto.com - Marcello Wain

This all-day Valentine’s Day menu emphasizes vitamins and nutrients that support sexual health for men and women. The fare is lighter than many traditional Valentine’s Day menus, so you and your partner have energy without the lethargy that comes from a heavy dinner. If you find yourself peckish between meals, whip up a vitamin C-rich green smoothie.

Many of the dishes can be made partly ahead of time, so you’re not spending all day in the kitchen preparing your aphrodisiacs with no time left for celebrating. For dinner, choose from either a fish or vegetarian main dish.

While asparagus is a traditional fixture on aphrodisiac menus because it is rich in several libido-enhancing nutrients, I have intentionally left it out. In addition to having zinc and vitamins, asparagus tends to impart a less-than-romantic sulfurous odor to bodily fluids that can put a crimp in intimacy. I have also replaced the standby chocolate-dipped strawberries with a fruit dessert that’s not egregiously out of season. I’ve kept the dishes seasonal, to the extent possible while incorporating some of the foods richest in the nutrients that support a healthy sex drive. Except for the watermelon. Watermelon is such a great, healthy fruit that I always buy and freeze a few extras every summer just for this.

BREAKFAST: Yogurt Parfait with Homemade Granola

Start Valentine’s day with this light, nutrient rich yogurt parfait. The yogurt is a good source of potassium, which helps your brain get and keep you in the mood. Yogurt is also reasonably rich in iodine, which plays an important role, though several steps removed, in supporting a healthy libido. The cocktail of B vitamins help your body produce energy, and the protein keeps you going.

The homemade granola contains ingredients that provide plenty of folate, zinc and Omega-3, with minimal added sugars or fats found in commercial granola. Figs, a traditional aphrodisiac contain several amino acids that support sexual health. Half a grapefruit provides a jolt of vitamin C for good circulation; choose red grapefruit for the prostate-protecting lycopene.

Make Ahead Tip: Make the granola up to 3 days ahead (just make sure you still have some left for Valentine’s Day), and all you’ll need to do Valentine’s Day morning is assemble the parfaits and split the grapefruit.

Homemade Granola

4 cups rolled oats
1 cup shelled pumpkin seeds
1/4 cup flax seeds
1/2 cup apple juice
2 Tbsp honey

Combine all ingredients and toast in a 350F oven 40 minutes until golden, stirring every 15 minutes. Cool. The recipe makes about 5 cups, but you will only need 1 cup for the breakfast parfaits.

Parfaits

1 cup granola
2 cups nonfat plain yogurt
4-6 dried figs
1 red grapefruit

Layer granola and yogurt in two tall glasses. Garnish with dried figs and serve with half a grapefruit.

LUNCH: Spicy Guacamole Platter

“Guy” food can be a libido-booster, too. Serve a light lunch of a bowl of guacamole and healthy dippers. Guacamole is full of spicy pepper to boost circulation and avocados with their B6 and potassium. Go light on the tomatoes; though they have lycopene that promotes prostate health, other compounds in the so-called “Apple of love” suppress testosterone.

Make Ahead Tip: You can make the guacamole a day ahead and keep it in the fridge.

Guacamole

1 extra large ripe avocado, peeled, pitted, and diced
1 cup frozen peas, cooked and drained 
1/4 cup red onion, diced       
2 Tbsp hot chile, diced (or more to taste)     
2 tsp lime juice       
1 clove garlic minced       
Coarse salt and pepper to taste

Blend all ingredients except the avocado well. Pour into a bowl and stir the avocado in, mashing slightly with a spoon. Serve with B-vitamin-rich whole wheat toasted pita triangles and raw veggies for dipping instead of blood-vessel-clogging high-fat corn chips.

DINNER: Mushroom Soup and Pesto Salmon or Spinach-Basil Frittata

Mushroom Soup

Mushrooms are an often-overlooked source of antioxidants. Starting off a meal with a cup of broth-based soup has been shown to make people feel full on smaller entree portions, so you won’t be weighed down in the evening. This soup cooks up quickly, but you can also make it the day before and reheat.

24 ounces mixed mushrooms, sliced
2 cups low-sodium beef or vegetable broth
Freshly ground black pepper

Saute the mushrooms in a small amount of broth until golden. Add the remaining broth and heat through. Add freshly ground black pepper to taste

Pesto Salmon Over Steamed Spinach

Basil promotes circulation, and the pine nuts are another good source of zinc, along with the spinach. Salmon is an aphrodisiac powerhouse of Omega-3 and Omega-6 essential fatty acids and iodine.

Make-Ahead Tip: Make the pesto the day before and store in the refrigerator covered in a thin layer of olive oil to prevent discoloration.

1/4 cup pine nuts
4 cloves garlic
2 cups fresh basil
2 tablespoons olive oil
1/4 cup freshly grated parmesan
8 ounces salmon (preferably wild-caught using sustainable methods), in 2 filets
6 cups fresh spinach, washed and torn in bite-sized pieces

Chop the pine nuts and garlic in a food processor. Add the basil and process, pouring the olive oil through the food processor tube as the processor blades spin. When the basil is thoroughly chopped, remove from the food processor and stir in the parmesan.

Spread a thin layer of pesto in the bottom of a baking dish and arrange the salmon filets on top. Spread the remaining pesto on the salmon filets. Bake at 350 F 20 minutes, or until the fish flakes easily.

While the salmon is baking, place the spinach in a steamer basket above about half an inch of water. Bring the water to a boil, cover the pot, and steam 3-5 minutes, just until the spinach is warm and slightly wilted.

Divide the steamed spinach over two serving plates and top each with a salmon filet. Serve with a side of brown rice.

Spinach Pesto Frittata

This vegetarian main dish keeps pesto’s circulation-boosting benefits and the vitamin boost from the spinach. The eggs provide B6 for energy and hormone control, as well as Vitamin E for healthy skin and mucus membranes.

Make Ahead Tip: This is best prepared fresh.

4 eggs
6 cups fresh spinach, washed and torn
2 cups basil leaves, lightly packed
4 cloves garlic, minced
Olive oil for sauteing
1/4 cup chopped pine nuts
1/4 cup freshly grated parmesan

Coarsely chop the basil and set aside. In a medium oven-safe skillet (8 inches), saute the garlic over medium heat in just enough olive oil to coat the pan, until the garlic is aromatic. Add the fresh spinach to the skillet and cover. It will reduce in volume quickly, so don’t worry if you need to pack it in initially. Cook until wilted.

While the spinach is cooking, beat the eggs well. When the spinach is wilted, use a fork to spread it in an even layer around the pan. Sprinkle the chopped basil on top and pour the beaten egg over the vegetables. Nudge the spinach around in the pan so the egg coats everything and reaches down to the bottom. Cook on the stovetop until the bottom is set. Preheat the broiler with a rack set 6 inches from the broiler.

Sprinkle chopped pine nuts over the top while the top is still slightly liquidy. When the bottom and edges are set, remove the skillet from the heat and place under the broiler to finish cooking. When the top is set, take the skillet out, sprinkle the parmesan over top, and return to the broiler just until the cheese starts to barely brown. Remove from the pan, cut into 4 quarters, and arrange 2 quarters on each plate with a side of brown rice.

Brown Rice

Studies have shown brown rice raises blood levels of nitric oxide, which protects against atherosclerosis. The manganese in rice is a key component of the metabolic process that creates nervous-system-supporting fatty acids and the cholesterol that the body uses to produce testosterone. To make simple steamed brown rice, bring 1 cup long grain brown rice and 2 cups water to a boil. Cover, reduce heat and simmer 45 minutes or until all the liquid is absorbed. Add dried herbs or garlic at the beginning of the cooking time for flavor without the fat of butter.

DESSERT: Bananas in Chocolate-Almond Sauce

What Valentine’s Day date menu would leave out the chocolate? Chocolate contains phenylethylamine (PEA), which your body knows as the chemical produced when you fall in love. Almonds have the essential fatty acids for producing and regulating testosterone, and are also high in zinc, magnesium and other trace minerals necessary for a healthy libido. The banana is an excellent source of potassium, magnesium and vitamin B6, which helps maintain sex hormone levels and reduce stress hormones. Plus, the natural sugar jolt gives energy while the fiber and protein sustain digestive satiety.

Make-ahead tip: This is best prepped fresh, or the chocolate may harden.

1/2 cup almond butter
4 ounces dark chocolate
2 bananas
2 Tbsp. chopped almond

Slice the bananas into 1/4-inch slices and arrange in two bowls.

Melt the chocolate and almond butter together in a double boiler. Pour sauce over the bananas. Garnish with chopped almonds.

Ginger-Watermelon Chiller

Keep a couple glasses of this refreshing beverage handy, either with dinner or later. The watermelon is packed with citrulline, an amino acid precursor to L-arginine, which relaxes blood vessels. The ginger promotes circulation and, as a warming spice, starts heating your body from the inside. Since good-quality watermelon is hard to find in February, grab an extra melon in summertime, puree and freeze.

Make-Ahead Tip: You can mix this up the day before.

1 medium watermelon, seeded
2-inch piece ginger

Blend the ginger with 1 cup water until smooth. Strain the liquid through a cloth. Set the liquid aside and reserve the ginger pulp for another use (it’s great in smoothies).

Cut the watermelon into chunks and remove the seeds. Puree in a blender. You should have at least 4 cups pureed watermelon.

Combine the pureed watermelon and the ginger juice. Serve chilled.

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