Where leafy greens meet desire-igniting nutrients
Libido often decreases in peri- and post-menopause due to a combination of hormonal, emotional, and physical changes, including drops in estrogen and testosterone, vaginal dryness, reduced circulation, stress, and fatigue.
The good news is: libido can be revitalized naturally and food plays a powerful role. This libido-supportive bowl is rich in nutrients that help balance hormones, improve energy, and enhance blood flow, all key elements for a healthy sex drive.
The Libido Bowl
Ingredients (serves 1–2):
- 2 cups fresh spinach and/or arugula (mixed)
- ½ avocado, sliced
- ¼ cup roasted beets (cooled and diced)
- 2 tablespoons pumpkin seeds (raw or lightly toasted)
- 1–2 tablespoons Zesty Ginger-Tahini Dressing (see below)
Why These Ingredients Support Libido
Spinach & Arugula
- Rich in magnesium and natural nitrates which improve circulation, supporting sexual arousal.
- Magnesium also helps regulate cortisol (stress hormone) and supports estrogen balance.
Avocado
- Contains vitamin B6, folate, and healthy fats to support adrenal function and natural hormone production.
- The creamy texture promotes satiety and may reduce stress-induced cravings.
Roasted Beets
- High in nitrates, which convert to nitric oxide, a natural vasodilator that enhances blood flow.
- Also a source of boron, which helps support hormone production and balance.
Pumpkin Seeds
- Provide zinc and magnesium, both essential for sexual health and mood regulation.
- Zinc is critical for testosterone support and maintaining vaginal tissue integrity.
Zesty Ginger-Tahini Dressing
Ingredients:
- 2 tablespoons tahini
- 1 tablespoon extra virgin olive oil
- 1 tablespoon lemon juice
- 1 teaspoon maple syrup or raw honey
- 1 teaspoon fresh grated ginger
- ½ teaspoon turmeric powder
- ½ teaspoon minced garlic
- 2 tablespoons water (adjust for consistency)
- Sea salt and black pepper to taste
- Optional: pinch of cayenne for circulation
Instructions:
Whisk all ingredients in a small bowl or shake in a jar until smooth. Adjust water to desired thickness. Drizzle over your Libido Bowl just before serving.
Why the Dressing Works
- Tahini: A good source of zinc and healthy fats for hormone support.
- Olive oil: A heart-healthy fat that aids in nutrient absorption.
- Ginger and turmeric: Help reduce inflammation and support blood flow and energy.
- Garlic: May improve circulation and immune health.
- Lemon and honey/maple syrup: Support digestion, detoxification, and flavor balance.
This Libido Bowl is more than a meal, it’s intentional nourishment. When included as part of a holistic lifestyle that supports stress reduction, movement, and self-connection, it can help rekindle energy, vitality, and natural desire even as hormones shift.
Coach Meg Ochipinti
Citations:
Crandall, C. J., Crawford, S. L., Gold, E. B., & Huang, A. J. (2016). Vasomotor symptom severity and sexual function in early postmenopause. Menopause, 23(6), 620–627. https://doi.org/10.1097/GME.0000000000000600
Bahadori, M., Yekaninejad, M. S., Rafieian-Kopaei, M., Zare, M., & Rameshrad, M. (2023). Ginger (Zingiber officinale Roscoe) as a potential aphrodisiac: A review on animal and human studies. Phytotherapy Research, 37(1), 3–13. https://doi.org/10.1002/ptr.7562
Marventano, S., Kolacz, P., Castellano, S., Galvano, F., & Grosso, G. (2017). A review of recent evidence in human studies of the health effects of arugula (Eruca sativa Mill.). Plant Foods for Human Nutrition, 72, 309–317. https://doi.org/10.1007/s11130-017-0637-7Mirmiran, P., Esfahani, F. H., & Azizi, F. (2012). Sesame seed consumption and sex hormone status in postmenopausal women: A randomized controlled trial. Nutrition, 28(6), 540–545. https://doi.org/10.1016/j.nut.2011.08.019