Dinner: A Hearty Helping of Vascular Health

This may not be the meatloaf that you are used to. There is no dryness here or bland taste. This meatloaf is bursting with taste and is moist and fluffy because it’s cooked with an abundance of vegetables. It’s also bursting with zinc that can help with ED.

Why it’s good for Erectile Dysfunction:

It contains 45% of the daily value of zinc and 33 grams of protein.

What You Need:

• 2 lbs ground beef (lean)
• ½ cup long-grain brown rice
• 1 zucchini (shredded using large holes of grater)
• 2 cloves garlic (minced)
• 1 yellow onion (finely chopped)
• 2 stalk celery (finely chopped)
• 1 tbsp curry powder
• 2 tsp Worcestershire sauce
• 1 egg
• 1/3 cup mango chutney or more
• 1 cup water
• 1 tbsp walnut oil or olive oil
• 1 tbsp ginger (minced)
• 1 tsp salt
• Cooking spray

 

How to Make It:

• Bring water and rice to boil in small saucepan on high heat. Reduce to very low heat, cover and simmer about 30 to 45 minutes or until rice is tender. Remove from heat and let stand 10 minutes.
• Squeeze moisture from zucchini. Heat oil in large skillet on medium heat. Add ginger and garlic and cook for 30 seconds stirring frequently. Add onion, celery and zucchini and cook an additional 5 minutes stirring often. Stir in curry powder and cook another minute. Stir in Worcestershire sauce and salt. Transfer to a large cool and let stand for 15 minutes.
• Preheat oven 350 degrees. Coat a baking sheet with cooking spray.
• Spoon cooked rice on to a cutting board and chop the grains into small pieces. Transfer to the bowl with vegetables.
• Add ground beef and egg and mix it easily until it is completely mixed.
• Place this mixture on the pan and shape into the form of a loaf. The size of the loaf should be about 10 inches by five inches. Spread the chutney over the top in an even layer.
• Insert thermometer into meatloaf and bake for about 1 hour to 1 hour, 15 minutes or until the thermometer reads 165 degrees.
• Let the meatloaf cool for about 10 minutes before cutting and serving. Add more mango chutney for taste.

This dinner is meant to be a more healthy lasagna type of dinner that is healthier but still very delicious. It’s also easy to prepare because there are no noodles with whole-grain bread being used instead. This is a hearty dinner but has a lot of ingredients that re very healthy and low in fat.

Why it’s good for Erectile Dysfunction:

It contains antioxidants, zinc, lycopene and 20 grams of protein.

What You Need:

• 1 ½ lbs fresh spinach cooked, squeeze dried and chopped (substitute with 10 oz package frozen spinach)
• 2 cups marinara sauce (prepared)
• 1 onion (chopped)
• 8 oz mushrooms (thinly sliced)
• 1 – 15 ox container ricotta cheese
• 6 slices of whole grain bread (1 day or older)
• 1 cup mozzarella cheese (shredded)
• 3 eggs
• 4 tsp olive oil
• 1 cup milk (low-fat)
• ¼ cup parmesan cheese (grated)
• 2 tbsp fresh parsley (chopped)
• 1/8 tsp nutmeg (grated)
• ¼ tsp salt
• ½ tsp ground pepper
• Cooking spray

How to Make It:

• Coat a large baking dish with cooking spray
• Heat 2 tsp olive oil in a large nonstick skillet on medium heat. Add onion and cook about 5 to 8 minutes stirring often until onion is soft but not brown.
• Transfer to bowl. Add the other 2 tsp of olive oil to the pan and increase the heat to medium-high. Add mushrooms and cook about 4 to 5 minutes stirring often until the moisture is gone. Transfer that to the bowl and add ¼ tsp pepper and salt then stir.
• Mix ricotta, spinach, nutmeg and the other ¼ tsp pepper in a 2nd bowl.
• Spoon 1 cup marinara sauce into baking dish. Break each slice of bread into 4 pieces and arrange half the bread on the sauce. Spoon the ricotta mixture over the bread. Put the other half of the bread over the ricotta. Scatter the mushroom mixture over the bread. Top with mozzarella. Spoon the rest of the marinara sauce over the top. The pan should be pretty full by now.
• Whisk eggs and milk in a small bowl. Pour it evenly over the casserole. Poke the filling softly with a knife to let the egg mixture spread evenly and soak the bread.
• Coat a piece of foil with cooking spray on one side. Cover the casserole with the sprayed side facing the dish. Put in the refrigerator to cool anywhere from 2 hours to a full day.
• Preheat oven 375 degrees. Bake uncovered for 40 minutes. Sprinkle parmesan over the top and bake about 10 minutes longer or until the strata is puffy and golden in color. Let stand 10 minutes and sprinkle with parsley before serving.

This is a delicious salmon dish, but if you would rather prepare this with another fish then halibut would be a good alternative. It’s best when served with steamed broccoli. The red wine sauce has a hearty flavor that compliments the salmon perfectly. It is also packed with multiple nutrients that help fight ED.

Why it’s good for Erectile Dysfunction:

It contains antioxidants, zinc, vitamin B3 and 31 grams of protein.

What You Need:

• 1 ¼ pound wild caught salmon filet (skinned and cut into 4 sections)
• 1 ½ oz package of dried morel mushrooms (porcini can be used as well)
• 1/3 cup shallots (finely chopped)
• ¾ red wine (dry)
• 1 cup seafood stock
• 1 tsp butter
• ½ tsp lemon juice
• 2 tsp cornstarch
• 2 tsp olive oil + 1 tbsp olive oil
• ½ tsp salt
• ½ tsp ground pepper
• 1 cup boiling water

How to Make It:

• Mix mushrooms and boiling water in a small bowl. Soak the mushrooms for about 12 to 15 minutes until they are soft. Strain the liquid through a paper towel over the bowl. Rinse the mushrooms and chop them.
• Mix 1 tbsp of the soaking liquid with cornstarch in a small bowl.
• Heat 2 tsp olive oil in a large skillet on medium heat. Add shallots and cook for 2 minutes stirring often until soft. Add mushrooms and cook 1 more minute. Stir in wine and continue cooking and stirring for about 2 to 3 minutes until the liquid is reduced to about ½ cup. Add the rest of the soaking liquid and seafood stock to the pan. Bring to a simmer and cook for about 10 to 14 minutes until the liquid is reduced to1 ½ cups.
• Stir in cornstarch mixture and then stir it into the simmering sauce. Cook for about 1 to 2 minutes stirring frequently. Remove from heat and stir in butter, lemon juice and ¼ tsp of salt and pepper.
• Season the salmon with the rest of the salt and pepper.
• Heat the last tbsp. of oil in a large non-stick skillet on medium heat.
• Add salmon and cook until cooked through. It’s usually about 3 to 5 minutes of cooking each side.
• Serve with the mushroom sauce over the top.

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