PROTEIN: Why are we hearing so much about it lately?

Plus a Carnitas Mushroom Tacos recipe to pump you up for your pregnant bump

Supported by Rosa Keller, PhD RD, Nutrition Science
Supported by Dr. Claire Packer, OBGYN Resident at Mass General Brigham (Harvard)

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Need personalized nutrition thoughts and ideas? Text +1-732-EAT-WISE.

*This newsletter and chat line are not intended to be medical advice.

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PROTEIN: Why are we hearing so much about it lately?

Is it the media wanting to sell more of their protein products? Is it something else? 

I’ve been finding this topic riveting, and I imagine you’re with me when you want to know the truth.  

Protein IS crucial in every aspect of our life. It’s the building block for our organs to function, our brain to function, and, of course, our muscles to carry us around. 

Protein IS especially important during pregnancy. It is what builds our baby’s organs, brain, muscles and more. 

But what is NOT clear from all of the protein talk in our society is: 

• Why are we only talking about protein?  

• Where should our protein come from?

• What are the BEST sources?

• Do we need to eat meat to get enough protein, especially during pregnancy?

• Is there such thing as too much protein?  

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In our MWN conversation each week,

I share verified, *easy* nutritional tips that can *truly* improve how you feel everyday, followed by a simple, delicious recipe à la moi – an award-winning, professional chef. 

From our 5 pillars, this week we talk about: Protein for the woman and her baby - Let’s go!

This recipe and nutrition tips today not only apply to someone who is pregnant, but also they can be beneficial to your health anyway.

If you’re busy and doing a quick skim, or you’re not interested in this subject, jump down to the tasty recipe I’ve developed for you. And we will see you next week.

Jump to:

The Recipe: Mushroom Carnitas Tacos

Photo Cred: The AMAZING Ronelle Otero (https://ronelle-otero-ztwt.squarespace.com/new-page-1)

For a long time, protein was discussed as a short term gain:

Eat muscle (meat) to gain muscle. So those who didn’t want to bulk up and build muscle wouldn’t strive to eat protein.

What’s finally being talked about today: Protein is important for our long-term gain.

It is essential for our health today and when we’re older. It gives us brain power, and helps us avoid diseases such as Alzheimers and Dementia.

From a study of 77,000 people who were followed for more than 20 years: “For every 5% of calories that came from animal protein instead of carbohydrates, there was an 11% lower risk for developing dementia. And for every 5% of calories that came from plant protein instead of carbohydrates, there was a 26% lower risk for developing dementia.” (source)

Protein powers our organs and helps our heart thrive. And of course, it helps us with our muscle strength today and as we get older—and this includes carrying groceries and picking up your children, and their children too!

What’s not being talked about today enough: Quality, essential protein comes from a variety of sources, not just meat. And the source can make a massive difference in the outcome, today and in the long term.

Photo by Collab Media on Unsplash

Let’s step back slightly. 

“Protein” (the big guy) is a combination of amino acids (the little guys - pieces of the protein puzzle). Our body needs a balanced combo 20 amino acids, which come from protein when it’s broken down. 

Our body can create 11 of these amino acids without any outside help from food. 

BUT there are 9 “essential” amino acids that we need to give to our body by eating food. And we need a balance of them to keep everything functioning and growing properly. (source)

→ What you may already know today: Meat has these 9 essential amino acids. Different types of meat contain different amounts and combinations of these amino acids, but all meats have all 9 amino acids.

→ What you may not know: Recent research shows that plants also have ALL of these 9 essential amino acids as well. And just like meat, different plants have different amounts of each of these amino acids. (source)

A few truths to unveil:

• Truth 1: Pairing rice and beans isn’t the only plant-based way to ensure you get the complete combo of amino acids for quality protein in your body. You can get a complete protein from a variety of combinations of plants. (source)

• Truth 2: You can build just as much muscle with plant proteins as meat proteins. (source)

• Truth 3: Meats have a more concentrated amount of protein than plants. (source)

In pregnancy, our protein needs go up. On average, protein needs increase by about 6g / day, but 10g / day is encouraged to be safe, starting with lower amounts and increasing for the third trimester. This additional protein is vital for the baby’s development. 

Evidence today shows that there are many ways you can get ample protein through plant sources. You just need to make sure that you’re getting a variety, and that you’re eating enough of them. (source) 

Why are we talking about plant proteins? Because of FIBER.

Whether you’re a meat eater or a vegetarian, one thing cannot be forgotten:

Fiber is even more important than protein to pay attention to. With all of this talk about protein, we should be talking about fiber. 

(

Dr Emily Leeming PhD

, am I right?)

WHY:

Fiber is essential for metabolizing protein, and keep a healthy gut, which is the core of our overall health. In order to absorb protein, store essential nutrients, minerals and enzymes from protein, and keep the protein that we don’t end up absorbing moving through our body, we have to have fiber. 

And we should aim for at least 2x the fiber (plant foods) on our plate as the amount of protein we’re eating (if meat). 

With lots of protein and not enough fiber, we:

• Get severe constipation (source)

• Have a higher risk of colon cancer (which is one of the top killers of people under 50 today) (source)

• Have a higher risk of cardiovascular disease (source)

• Excess protein is stored as fat in our muscles  (source)

• So much more.

Photo cred: Nadine Primeau

And why does meat differ from plants in regards to protein and fiber? 

→ Meat is a quality source of protein and fat. But it lacks fiber (and carbs, too, but we’ll talk about that another day). 

→ Plants have protein, fiber and carbs. And sometimes fat, too. 

So when you eat meat, you need to add a lot of fiber to your plate, remember 2x on your plate, to help the meat do its job and avoid short and long-term harm on your brain, organs and gut. 

An important note to add: There is still debate on over-consumption of protein increasing our risk of cardiovascular disease. There are no debates about fiber harming our heart, brain or health.

And when you eat plants, you have everything you need to process the protein correctly. You just need to make sure to get a variety of plant sources to ensure you’re getting enough of all essential amino acids that make up a complete protein. 

Moral of the story today: 

I’m not saying that you need to be vegan or vegetarian, nor am I saying you shouldn’t eat meat. 

What I am saying is that thinking about your FIBER intake is more important than focusing on protein intake. And you likely need to up your fiber game (most Americans do).

Because when you’re eating something that has fiber, it will also have protein in it. When you eat protein, it doesn’t necessarily contain fiber. 

And you need fiber to thrive and feel your best, today and tomorrow. 

If you found this interesting and you want to know more, let me know by voting in this poll:

Any questions? I’d love to chat. Let me know in the comments below or send me a DM! (P.S. Now I’m off to watch the Olympics in Paris! Let’s go USA!)

Photo cred: The AMAZING Ronelle Ottero (https://ronelle-otero-ztwt.squarespace.com/new-page-1)

Mushroom Carnitas Tacos

These Mushroom Carnitas Tacos are a dream come true meal, they are so delicious and super easy to make. On top of that, they offer a delightful combination of plant protein and fiber, providing a satisfying and nutritious meal option for anyone to enjoy, including someone who is in the journey to motherhood.

Mushrooms, the star of this dish, provide a source of plant-based protein that complements the complete amino acid profile when combined with other ingredients like beans and whole grains.

This recipe emphasizes the importance of fiber from various plant sources, ensuring that you not only meet your protein needs but also promote digestive health.

The ingredients in these tacos offer a diverse array of nutrients:

• Mushrooms provide B vitamins and antioxidants, supporting energy metabolism and immune function.

• Avocado Oil contributes healthy fats that enhance nutrient absorption and support heart health.

• Cilantro and Lime add fresh flavors and vitamin C, promoting collagen formation and immune health.

• Learn more about this here

Dinner or Lunch (great as leftovers, too)
Servings: 4
Total Time: 60 min | Prep Time: 20 minutes | Cook Time: 40 minutes

Gluten-free | Dairy-Free (optional) | Vegetarian | Vegan (optional) | Nut-Free | No Added Sugar
Per serving: Carbs: 60g | Protein: 20g | Fiber: 13g | Fat: 25g
Macronutrient information pulled from MyFitnessPal. (Link correct recipe)

INGREDIENTS

Mushroom Carnitas:

• 1-2 pounds king oyster mushrooms (or baby bella or shiitake mushrooms)

• 1/2 cup beer* (see note)

• Juice of 1 orange (about 1/4 cup)

• Juice of 1 lime

• 2 tablespoons avocado oil (or olive oil)

• 3 cloves garlic, minced

• 3 teaspoons taco seasoning (see recipe below if you want to make it yourself)

• 1 teaspoon fine sea salt

• 1/2 teaspoon black pepper

Taco Filling Options: Choose what gets you excited!

• 8-12 tortillas of your choice (we recommend corn tortillas)

• ½ bunch fresh cilantro, chopped

• 2 limes, sliced into wedges

• Plain Greek yogurt 

• 1-2 avocados, ripe, diced

• 2 cups shredded cabbage or kale (massaged)

• Diced mango or pineapple

• Pico de gallo

• Salsa of choice

• Cotija, Oaxaca, or feta cheese

• Pickled onions & jalapeños (see recipe below to make it yourself)

Taco Seasoning (optional):

• 1 teaspoon ground cinnamon

• 1 teaspoon ground cumin (optional)

• 1 teaspoon dried oregano

Pickled Onions & Jalapeños (optional):

• 1 medium red onion, very thinly sliced

• ½ cup water

• ¼ cup distilled white vinegar

• ¼ cup apple cider vinegar or additional white vinegar

• 1 ½ tablespoons maple syrup or honey

• ¼ teaspoon red pepper flakes (optional, for heat)

INSTRUCTIONS

1. Preheat Oven: Preheat your oven to 425°F (220°C).

2. Prep Mushrooms: Slice and shred the mushrooms. Cut off the caps (if using king oyster mushrooms) and thinly slice them. Use a fork to shred the stems into thin, bite-sized pieces.

3. Marinate Mushrooms: In a large mixing bowl, whisk together the juice of one lime (about 2 tablespoons), beer, orange juice, oil, minced garlic, ground cinnamon, ground cumin, oregano, salt, and black pepper until combined. Drizzle the marinade over the mushrooms, then toss gently until the mushrooms are evenly coated. Let sit for 15-20 minutes. *Note: You can use this same marinade for pork, too! But the cooking process would be different. 

4. Cook Mushrooms: Transfer mushrooms to a large baking sheet and spread them out in an even layer. Bake for about 30 to 40 minutes, stirring every 5 minutes after the 20-minute mark, until the mushrooms are browned and crispy.

5. Pickle Onions & Jalapeños: Pack the onions into a 1-pint mason jar. In a small saucepan, combine water, both vinegars, maple syrup, salt, and pepper flakes. Bring to a simmer, then pour over onions in the jar. Let cool to room temperature before serving.

6. Warm Tortillas: Wrap tortillas in tin foil and warm them in the oven for 5-10 minutes.

7. Assemble Tacos: Place mushrooms onto tortillas. Add toppings of your choice, such as diced avocado, shredded cabbage, pico de gallo, cheese, and cilantro. Serve with lime wedges.

8. Serve: Enjoy your delicious mushroom carnitas tacos!

Notes:

• Beer Options: Feel free to use a gluten-free or alcohol-free beer, or replace with 1/4 cup veggie stock and 1/4 cup extra orange juice.

• Quick-pickled onions are best consumed within three days but can keep for 2 to 3 weeks in the refrigerator.

• To make it vegan: Skip the cheese and Greek yogurt, or get a vegan version. Plain coconut yogurt is great on top!

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Enjoy!! And please let me know if you whipped this up by commenting below or sending me a message. I love photos too! If you post on Instagram or TikTok, please tag @hello_julienne so I can see and repost. 😀

Recipe, Shopping List & Equipment List (b/w) — download and print here:

MWN Mushroom Carnitas Tacos

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Recipe Notes:

Is this Pregnancy-Friendly?

YES!

This recipe is an excellent option for pregnant individuals. The ingredients are rich in essential nutrients that support overall health and pregnancy.

• Mushrooms: Provide plant-based protein and essential vitamins.

• Avocado Oil: Contains healthy fats that aid in nutrient absorption and support fetal brain development.

• Cilantro: Offers antioxidants and vitamins, helping with immune support.

• Lime: Provides vitamin C, which enhances iron absorption and helps prevent anemia.

Tips:

• Use fresh, organic ingredients and wash them thoroughly to reduce the risk of toxoplasmosis and other foodborne illnesses.

• Opt for pasteurized dairy products if using Greek yogurt to avoid the risk of listeria. Make sure they are stored properly in the fridge, and you’re not buying them from an untrustworthy store.

Is this Gestational-Diabetes-Friendly?

YES!

This recipe includes balanced protein, healthy fats, and fiber, which help manage blood sugar levels effectively.

Tips:

• Note that the carbohydrates are high in this recipe, so opt for less tortillas and more mushrooms and other protein and fiber-rich toppings.

• Be moderate with fruit and salsa intake.

• Balance your meal by having protein and fiber-rich foods. Pair with a side salad for added fiber.

• Consider using unsweetened Greek yogurt to keep sugar content low.

• Walk for 10 minutes before or after eating to help control blood sugar levels.

Want to Prep Ahead?

Absolutely!

Preparing parts of this dish ahead of time can make the cooking process quicker and more convenient.

Tips:

• Marinate the mushrooms up to 24 hours in advance and store them in the refrigerator.

• Prepare the pickled onions and jalapeños up to a week ahead for quick assembly.

• Chop and dice everything ahead of time and store it in an airtight container in the fridge.

How to Store Leftovers:

Leftovers from this dish can be stored safely and make for a great next-day meal.

Tips:

• Store the cooked mushrooms in an airtight container in the refrigerator for up to 3-5 days.

• Reheat the mushrooms in the oven at 250°F for 10-15 minutes to maintain their crispiness.

Ingredient Substitutions:

• Mushrooms: Substitute with tofu or tempeh for different protein options. You can also make this recipe with pork, but it would instead be slow cooked in a pot.

• Avocado Oil: Use olive oil or coconut oil as alternatives.

• Beer: Replace with veggie stock and extra orange juice if avoiding alcohol.

• Greek Yogurt: Use coconut yogurt or a vegan alternative for a dairy-free option.

• Taco Seasoning: Adjust with your favorite spices, such as paprika or chili powder.

• Pickled Onions: Use pickled cucumbers or radishes for a different tangy flavor.

For even more details:

• King Oyster Mushrooms (or Baby Bella or Shiitake Mushrooms):

  • Substitute with:

    • Portobello mushrooms: Offer a similar meaty texture.

    • Jackfruit: For a vegan meat-like texture, ideal for shredding.

    • Tofu or tempeh: For added protein and a different texture.

    • Eggplant: Can provide a slightly different texture but absorbs flavors well.

• Beer:

  • Substitute with:

    • Vegetable broth: To add moisture without alcohol.

    • Extra orange juice: For additional citrus flavor.

    • Non-alcoholic beer: For a similar taste without alcohol.

    • Sparkling water: To maintain moisture with a neutral taste.

• Orange Juice:

  • Substitute with:

    • Lemon juice: For a more tangy flavor.

    • Apple cider: To add a bit of sweetness and tartness.

    • Pineapple juice: For a tropical twist.

    • Grapefruit juice: For a unique citrus flavor.

• Lime Juice:

  • Substitute with:

    • Lemon juice: Slightly more tart but similar in acidity.

    • Apple cider vinegar: For acidity without citrus.

    • White wine vinegar: Offers a tangy flavor profile.

    • Tamarind paste: For a unique tart flavor.

• Avocado Oil (or Olive Oil):

  • Substitute with:

    • Coconut oil: Adds a subtle tropical flavor.

    • Grapeseed oil: Neutral flavor and high smoke point.

    • Sesame oil: Adds a nutty flavor, particularly toasted sesame oil.

    • Sunflower oil: Light and neutral taste.

• Garlic, Minced:

  • Substitute with:

    • Garlic powder: Use 1/4 teaspoon per clove.

    • Shallots: Offer a milder flavor.

    • Onion powder: For a subtle flavor change.

    • Garlic-infused oil: For a hint of garlic without solids.

• Taco Seasoning:

  • Substitute with:

    • Homemade blend: Mix cumin, paprika, chili powder, onion powder, and cayenne.

    • Fajita seasoning: Offers a similar blend of spices.

    • Cajun seasoning: For a spicier kick.

    • Adobo seasoning: For a Latin-inspired flavor.

• Fine Sea Salt:

  • Substitute with:

    • Kosher salt: Similar texture and taste.

    • Pink Himalayan salt: Offers a slightly different mineral content.

    • Table salt: Use slightly less due to its fine texture.

    • Soy sauce: For a salty and umami flavor.

• Black Pepper:

  • Substitute with:

    • White pepper: Offers a milder pepper taste.

    • Cayenne pepper: For heat instead of pure spice.

    • Paprika: For a sweet and smoky flavor.

    • Chili flakes: For a spicier profile.

Taco Filling Options Substitutions

• Corn Tortillas:

  • Substitute with:

    • Flour tortillas: For a softer texture.

    • Lettuce wraps: For a low-carb option.

    • Whole wheat tortillas: For added fiber.

    • Cassava flour tortillas: For a gluten-free option.

• Cilantro, Chopped:

  • Substitute with:

    • Parsley: Offers a fresh, slightly bitter taste.

    • Basil: For a sweet, aromatic flavor.

    • Mint: For a refreshing twist.

    • Coriander: For a more pungent flavor profile.

• Plain Greek Yogurt:

  • Substitute with:

    • Sour cream: For a creamy texture and tangy flavor.

    • Coconut yogurt: For a dairy-free option.

    • Cashew cream: For a vegan creamy texture.

    • Tofu sour cream: Blended tofu with lemon juice and vinegar for a vegan option.

• Avocados, Ripe, Diced:

  • Substitute with:

    • Guacamole: Pre-made or homemade for convenience.

    • Hummus: For a creamy texture and different flavor.

    • Mashed peas: For a green color and creamy texture.

    • Sliced cucumbers: For a crunchy texture and refreshing taste.

• Shredded Cabbage or Kale (Massaged):

  • Substitute with:

    • Lettuce: For a lighter crunch.

    • Spinach: For a milder green option.

    • Arugula: For a peppery flavor.

    • Radicchio: For a slightly bitter taste.

• Diced Mango or Pineapple:

  • Substitute with:

    • Papaya: For a similar tropical sweetness.

    • Kiwi: For a tangy and sweet flavor.

    • Peach or nectarine: For a stone fruit alternative.

    • Apple slices: For a crunchy sweetness.

• Pico de Gallo:

  • Substitute with:

    • Salsa verde: For a tomatillo-based flavor.

    • Diced tomatoes: For a simple topping.

    • Tomato relish: For a tangy and sweet option.

    • Chimichurri: For a herby and tangy flavor.

• Salsa of Choice:

  • Substitute with:

    • Guacamole: For a creamy avocado topping.

    • Tomatillo sauce: For a tangy and bright flavor.

    • Spicy aioli: For a creamy and spicy option.

    • Hummus: For a Mediterranean twist.

• Cotija, Oaxaca, or Feta Cheese:

  • Substitute with:

    • Parmesan cheese: For a salty, nutty flavor.

    • Queso fresco: For a mild, crumbly texture.

    • Vegan cheese: For a dairy-free alternative.

    • Nutritional yeast: For a cheesy, vegan option.

• Pickled Onions & Jalapeños:

  • Substitute with:

    • Pickled radishes: For a crunchy, spicy option.

    • Pickled cucumbers: For a classic tangy taste.

    • Fresh jalapeños: For a raw, spicy kick.

    • Sliced red onions: For a raw onion flavor.

Additional Ingredient Substitutions

• Distilled White Vinegar:

  • Substitute with:

    • Apple cider vinegar: For a slightly sweeter, fruity flavor.

    • Rice vinegar: For a milder, less acidic taste.

    • Lemon or lime juice: For citrus acidity.

    • White wine vinegar: For a complex flavor profile.

• Apple Cider Vinegar:

  • Substitute with:

    • White wine vinegar: For a similar tanginess.

    • Lemon juice: For a citrusy alternative.

    • Balsamic vinegar: For a sweeter, richer flavor.

    • Sherry vinegar: For a nutty and sweet flavor.

• Maple Syrup or Honey:

  • Substitute with:

    • Agave nectar: For a vegan sweetener.

    • Brown sugar: For a caramel-like sweetness.

    • Molasses: For a rich, robust flavor.

    • Stevia: For a low-calorie sweetener.

• Red Pepper Flakes:

  • Substitute with:

    • Cayenne pepper: For a similar heat level.

    • Hot sauce: For a liquid spicy kick.

    • Paprika: For a milder, smoky flavor.

    • Chili powder: For a spiced heat.

This recipe provides a versatile and nutritious meal option that supports women's health, especially during pregnancy. Enjoy the delicious flavors and health benefits!

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