Creamy Dreamy Bright Pink (Pregnancy) Pasta!
WEEK 2: The cutest meal, while loading up on protein, folate, choline, iron. Great for serving to friends and family, and especially for those who are pregnant, too!
Hello and WELCOME to Modern Women’s Nutrition (MWN) with Julienne!
Open it in Substack to comment, like, and chat with me. 🙂 Need personalized nutrition thoughts and ideas? Text +1-732-EAT-WISE.
*This newsletter and chat line are not intended to be medical advice.
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: Pregnancy (WINNER!) & Nausea – What modern science is showing causes it, and how you can *try* to eat to calm it, while still getting the recommended essential nutrients.
If you’re busy and doing a quick skim, or this subject doesn’t seem interesting you can jump to the tasty recipe I’ve developed this week or any section that you may find helpful.
Jump to Recipe: Creamy Dreamy Pink Pasta
I just got off a interview with Dr. Claire Packer, an OBGYN resident at Harvard. She’s an incredible woman with a heart of gold, on a mission to help women like you. Over time we’ve bonded over the gap in attainable nutrition information for women through the perinatal journey.
If you’re anywhere in the pregnancy world, you’re likely in contact with an OB/GYN.
Have you ever asked your OB/GYN something along the lines of: “Is there anything I should think about eating or not eating for my symptoms?”
…If so, then you might have received a reply such as: “I’m not sure,” or “That’s not my expertise.” And perhaps a, “I wish I knew more!”
That doesn’t mean the OB/GYN doesn't care or believe there are ways to heal with nutrition. I know many other OB/GYN’s who are passionate about this subject—Dr. Gallagher at Stanford, for instance—on how nutrition can decrease the chances of a high-risk pregnancy. And Dr. Leach, for example, who is focused on menopause improvements with nutrition; etc. (Interview/podcast of Dr. Packer & other professionals like her coming soon!)
But, unfortunately, these OB/GYN’s and many other primary care doctors have so much on their plate. And they have to volunteer their extra time and efforts to be up to date on any scientific nutritional findings. They often have to pay to take courses on these topics, because nutrition is not traditionally included in their education, nor in their care plan for you.
Wait...what??!? They have to pay extra to learn about up to date nutrition, on top of their 8+++ years of education??
So while they will be our primary, and often only, source of pregnancy advice, the topic of what we eat never really comes up (besides the usual supplements recommended).
Typically OB-GYNs are helping us in so many ways, we owe a lot to them. And of course, there is always the exception to the above. But there’s something missing here.
YOU need a complementary space to find verified and scientific nutritional information, for preventative care, outside of the doctor’s office, where you feel supported. A place to have resources, recipes and recommendations so that you can apply it to your every day. There are so many things in life out of our hands. But, one thing we can control is our diet (for the most part) — and this can be incredibly powerful.
That’s why I’ve created Modern Women’s Nutrition. I start with some easy to digest information, and then finish with a simple, delicious recipe. And if you didn’t know, I’m a professional chef with a nutrition focus, and my recipes are stellar—if I do say so myself. See below for this week’s deliciousness!
Help me help you
A quick note: I would absolutely love to get to know YOU and hear your questions. I’m sitting at my desk right now, ready to respond.
Please please help me provide the right information that will benefit you, and take one minute right now to let me know — in our group chat, or DM me personally:
Who are you? Where are you located? What stage of your life are you in, and do you have any questions about your health and nutrition?
Or, perhaps this poll will make it easier for you, to start:
—--
Today I am going to touch on the beginning of pregnancy and nausea, but in the next newsletters, I am going to talk about a variety of women’s health and nutrition topics. Your above messages will help me shape what comes in the future.
This recipe and nutrition tips today not only apply to someone who is pregnant, but also they can be beneficial to your health anyway. But if you’re not interested in learning about pregnancy and nausea, scroll down to the recipe and enjoy! And we will see you next week.
…because it’s a woozy doozy!
The beginning of the first 12 weeks of pregnancy are an experience unlike any other. You’re sooo nauseous and miserable, and “it feels like a chronic illness,” as my friend Kali mentioned. I’ll never forget our trip to Carmel for the weekend, when she barely ever left her hotel bedroom and we’d bring her home take-out plain pasta. You’re a trooper, Kali!
And it makes sense that you feel this way — the cells of your baby and the body’s systems are forming. This includes the digestive system, central nervous system, brain and spinal cord, and the heart even starts beating. (source) Wow, important stuff! And it takes a massive toll on your body.
The What/Why & The How
Ensuring you’re paying attention to nutrition will play a crucial role in your experience, your comfort, and the development of your baby. So whenever, however, you can muster up finding a balance of just getting food down and eating something to enrich your body, I have provided some suggestions.
Here is why you might want to pay attention to what you’re eating starting today, and how you can apply these findings to your everyday:
The What/Why #1:
Understand why you're nauseous, and how you might be able to reduce it.
The forming placenta is trying to access nutrients and oxygen from the mother’s blood stream, since the umbilical cord has not yet formed. Yes, the embryo is eating nutrients directly from your bloodstream – which affects how you feel, your hormone levels, and causes you to feel extremely nauseous. (source)
Your body is most likely to “physically expel” foods (aka vomit) that aren’t good for the baby or are overwhelming for your body and your blood stream at one time. Your body wants to especially get rid of chemicals (both natural and artificial) that have the potential of causing birth defects, since the main body systems are forming at this time. (source)
→ The How #1:
You want to stop your body from being overwhelmed by anything at one time. So:
Eat more often, smaller meals instead of larger, overwhelming meals. Try to avoid ever being super hungry. (If this is even possible for you.) Every time you can hold something down, it might as well also be nutrients that give you more energy and help the baby form. 🤷♀️
‘Moderation is key’ has never been more important than now.
If you’re surviving off of crackers, go for the high-protein options, such as Simple Mills Almond Flour Crackers. Or for plain pasta, get the high protein and high fiber chickpea or lentil pastas.
Foods with strong chemicals (both natural and artificial) tend to cause you to feel nauseous. That’s why meats can make you feel nauseous, because they require a lot to digest and process. Strong smelling and tasting vegetables can seem overwhelming, because they are rich in nutrients, and it might be too much at once.
And foods grown in pesticides, or full of preservatives, won’t sit well either. Do whatever you can to avoid candy and packaged chips, the stuff that sits on the shelf for a long time. These are going to affect your pregnancy negatively later on. There’s so much going on in your body, you need to simplify. (source) So, simple foods like rice and beans and broccoli, might be easier to keep down and will set you up for success.
Cooked foods calm the flavors, especially when cooked slowly. Soups, stews, sauces, porridge, and boiled vegetables can help reduce the overwhelm of your digestive system while it’s working hard to form the baby. Ayurvedic practices confirm this – and you can learn more about it from my interview with Dr. Madison Waggoner (coming soon!).
Frozen foods are great. Keep reading for suggestions.
Your baby is the size of a grain of rice! So treat it that way, and give it bits by bits. (source)
The What/Why #2:
Ensure you’re getting the micronutrients needed to avoid birth defects and ensure the body’s systems are growing correctly.
→ The How #2:
Supplements may be helpful, but nothing is as powerful or absorbs as well in your body than natural, whole ingredients. Even when half of it is coming back up.
Folate is the top recommended micronutrient for this phase of your pregnancy. Folate helps with preventing any defects while these systems form.
Iron pumps oxygen to the baby, and you need 2x as much iron being pregnant.
Calcium and Vitamin D build those strong bones & teeth!
Choline helps with making that baby’s brain as a sharp as a tack! (source)
Ok, you can get this info anywhere, and you’ve probably heard it already. But my recipes will help you get these essential nutrients into your diet in a simple, attainable way. These are your *perfect pregnancy recipes*. 😘
For example: Beets are extremely high in folic acid (folate) (source), which is why we chose to include beets for our recipe this week. Spinach is JAM-PACKED with iron, supporting blood and oxygen flow, and Greek yogurt and goat cheese are full of choline (yes!), calcium and Vitamin D.
*ALL* in the recipe below!
The What/Why #3:
Understand your blood sugars, how they make you feel, and moderate them.
If you’ve ever felt shaky because you haven’t eaten in a while (not just when you’re pregnant), this is an example of how your blood sugars affect how you feel.
So as you do whatever you can to stay alive in the first trimester, to keep food down and feel somewhat normal, your blood sugar levels are going to be critical for how your body feels today, and for setting yourself up for success the rest of pregnancy.
→ The How #3:
So while you’re super nauseous and you’re packing in the plain pasta, let’s help make sure it doesn’t cause drastic shifts in your blood sugar levels (which can inhibit healthy growth of your baby, as well as increase your nausea).
Make sure to fancy-up your carbs! Plain pasta might sound the best, but however you can:
Eat pasta that is rich in protein, such as Banza chickpea pasta, lentil pasta or quinoa pasta. This will slow down your digestion of the carbs, calming your body down, and giving you energy from the protein.
Add simple, slightly-sweeter flavored vegetables as much as you can, that can be easily digested but are full of fiber. Carrots, spinach, corn, bell peppers, beets… And cooked or blended vegetables are helpful.
Smoothies are great, because when foods are frozen, it subdues the smells and flavors. And you can add protein-rich seeds and nuts to make it creamy and balance your blood sugar. Blending in frozen spinach, which is naturally slightly sweet, adds tons of iron and calcium to your smoothie – crucial for the creation of bones and teeth, as well as transporting oxygen to your baby. Add pumpkin seeds, Greek yogurt and/or walnuts to make a creamy, protein-rich smoothie that will help moderate your blood sugar levels and give you the fuel you need for success. Here’s a recipe just for you!
With all of this, the goal is for you to find methods that work for you and help you feel better without adding stress. The way you feel is normal, and you’re not alone!
If you have any questions about how to implement these ideas into your life, DM me! I’m here to answer your questions.
If you want to see how other women are tackling these struggles similar to you, ask a question in our chat. We also have professionals – a Registered Dietitian, an Acupuncture Doctor, and a Maternal Therapist – monitoring the chat.
Need personalized nutrition advice? Text our experts! +1-732-EAT-WISE (+1-732-328-9473)
And…the recipe!! I’ve chosen to provide this recipe with the themes pregnancy and nausea because the ingredients included are all rich in nutrients that will help with ensuring you’re getting the folate you need for a healthy nervous system (for yourself and your baby), as well as tons of iron and calcium – essential for blood regulation, oxygen transport, strong bones and more long-term health. Hopefully you can enjoy this and keep it down. The smells are subdued — and if it’s too strong, skip the garlic.
Plus, this recipe can be enjoyed by anyone. There’s nothing more beautiful than a melt-in-your-mouth bright pink creamy sauce. Brighten your loved ones’ day with this extra special, tangy sweet dish. The beets included are full of folate, iron, vitamins and potassium - great for your blood, heart, brain and muscles. Beets also help lower blood pressure, improve exercise stamina, and stimulate your cells, making you feel extra good today!
Creamy Dreamy Beet Pink Pasta
Total Time (with pre-cooked beets): 30 min | Prep Time: 20 minutes | Cook Time: 10 minutes
Yield: 4 servings
Gluten-free (optional) | Vegetarian
*See below for notes on how to make dairy-free, vegan, nut-free and lower glycemic/low carb.
Per serving: Carbs: 67g | Protein: 35g | Fiber: 17g | Fat: 20g
Vit A: 40% | Vit C: 63% | Calcium: 23% | Iron: 46%
Nutritional information pulled from MyFitnessPal.
INGREDIENTS
If roasting beets at home:
2 large (4 small) sized beets (about 8 ounces), washed, peeled, and quartered
½ orange, juice & zest, divided
½ teaspoon garlic powder, optional
If buying pre-cooked beets like I usually do (skip step 1):
2 large/4 small pre-cooked beets
½ orange, juice & zest
½ lemon, zest & juice
1 cup Greek nonfat yogurt
6 oz goat cheese
2-4 cloves fresh garlic (depending on your garlic liking/tolerance)
2 tablespoons olive oil
10 ounces baby spinach
¼ cup pistachios, toasted
Fresh mint leaves, for garnish
Fine sea salt
Freshly ground black pepper
INSTRUCTIONS
If using raw beets: Please do this ahead of time!
Preheat oven to 400. Toss beets with 1 tablespoon olive oil, juice and zest of ½ orange, a pinch of salt and pepper, and ½ teaspoon garlic powder. Wrap with foil and place on a baking sheet or in a casserole dish. Bake for 45-60 minutes until tender. Remove from the oven and allow them to cool.
IF USING PRE-COOKED BEETS:
Bring a pot of salted water to a boil. Cook pasta according to package directions. When finished cooking, SAVE ½ cup pasta water, and strain the rest out. Drizzle a little bit of olive oil into pasta. Stir and cover.
Combine cooked beets, ½ orange zest and juice, ½ lemon zest and juice, Greek yogurt, 2 cloves fresh garlic, 1 tablespoon olive oil, 2 tablespoons pasta water, a few pinches of fine sea salt, and a couple grinds of freshly ground black pepper in a blender or food processor. Blend until smooth.
Add additional pasta water if needed to make smooth. Taste and season with more garlic, sea salt, pepper and/or lemon if needed.
Preheat a separate medium pot on medium heat. When hot, drizzle in 1 teaspoon olive oil. Add spinach, and slowly stir, cooking, for about 1 minute. Pour in beet sauce and warm up sauce, stirring in the sautéd spinach.
Toss pasta in beet sauce. Plate and top with crumbled goat cheese, a drizzle of finishing olive oil, chopped pistachios, and fresh mint.
Enjoy!! And please let me know if you made it 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:
Is this Pregnancy-Friendly?
YES!
This Creamy Dreamy Beet Pink Pasta is a great option for pregnant individuals. Beets are packed with essential nutrients like folate, iron, vitamins, and potassium, which are crucial for a healthy pregnancy. Folate is particularly important for preventing neural tube defects in the developing fetus.
Tips:
Ensure that any dairy products, like the Greek yogurt and goat cheese used in the recipe, are pasteurized to avoid the risk of listeria, which can be harmful during pregnancy.
Use fresh, organic vegetables and wash them thoroughly to reduce the risk of toxoplasmosis and other foodborne illnesses.
Is this Gestational-Diabetes-Friendly?
Sort of.
While this recipe is high in carbohydrates due to the chickpea pasta and beets, it also contains a good amount of protein and fiber, which help slow down the absorption of sugars and prevent rapid spikes in blood glucose levels.
Tips:
To make this dish more gestational-diabetes-friendly, consider omitting the orange juice, which adds extra sugar.
You can also substitute the chickpea pasta with a lower-carb option like zucchini noodles or spaghetti squash to further reduce the carbohydrate content.
Ensure you balance your meal by having some protein and fiber-rich foods before or along with this pasta to stabilize blood sugar levels.
Want to prep ahead?
Likely, yes!
Preparing parts of this dish ahead of time can make the cooking process quicker and more convenient.
Tips:
Roast the beets ahead of time and store them in an airtight glass container until ready to use.
You can also make the beet sauce in advance. Blend the cooked beets with the orange zest and juice, lemon zest and juice, Greek yogurt, garlic, olive oil, and seasonings. Store the sauce in a jar in the refrigerator for up to 3 days.
Slice and toast the pistachios, wash and dry the baby spinach, and have all ingredients prepped and ready to assemble. Store everything in an airtight glass container until cooking.
How to store leftovers:
Leftovers from this dish can be stored safely and make for a great next-day meal.
Tips:
Scoop the pasta and beet sauce into an airtight glass container or jar.
Store in the fridge for up to 3-5 (max) days to ensure freshness and safety.
Reheat by placing the pasta in a medium-low sauté pan with a splash of water or extra olive oil. Heat for about 5-10 minutes, stirring occasionally, until warmed through. Scoop it all into an airtight glass container or jar and enjoy for lunch or dinner again!
Beets: Carrots or sweet potatoes can be used instead of beets. They will provide a different color but still offer a sweet and earthy flavor, delicious as a sauce.
Note: Adjust roasting time as needed; carrots may take slightly less time to cook.
Orange: Use lemon or lime juice if you don’t have an orange, and use slightly less. The flavor will be tangier, which can add a refreshing twist.
Greek Yogurt: Use coconut yogurt or any plant-based yogurt for a dairy-free option. This will make the dish suitable for those who are vegan or lactose intolerant.
Note: Nutritional information will be different — likely higher in fat.
Goat Cheese: Use a plant-based cheese or omit entirely for a vegan option. Or, add some nutritional yeast on top! You can also use feta cheese for a different flavor profile, or even parmesan would be tasty.
Chickpea/Lentil Pasta: Use whole wheat pasta or any gluten-free pasta of your choice. Zucchini noodles or spaghetti squash can be used for a lower-carb option.
Fresh Garlic: Use ½ teaspoon garlic powder for each clove of garlic. FYI — Real, fresh garlic from a head of garlic tastes 10x better than a jar or pre-prepped in a bag. Go for the real thing! The cloves need to be whole to withstand the long cooking time. If you use the jar of pre-cut garlic, just mix it into your marinade so that it is protected by the fat for cooking.
Note: Garlic-infused oil can be used for those who avoid alliums, pr kist skip it altogether.
Baby Spinach: Use kale or Swiss chard as alternatives. Broccoli is also great. Cook times may vary slightly; sturdier greens like kale might need a bit more time to soften.
Pistachios: Use toasted hazelnuts (my fav for this dish) almonds, walnuts, or sunflower seeds. Each nut or seed will bring a unique flavor and texture.
Fresh Mint: Use basil or cilantro for a different pop of flavor, to still keep the color. Parsley can also be a good alternative for garnish.
Extra virgin olive oil: Olive oil is one of the healthiest fats you can have, so I highly recommend you keep extra virgin olive oil stocked up in your pantry. If you can’t have olive oil, avocado oil makes a great alternative. Throw away the canola oil and “vegetable” oil, they are total bologna and are terrible for you.
1 teaspoon fine sea salt: Always go for the sea salt or pink Himalayan salt for the best nutrition value from your salt. Your body and your baby needs these minerals! If you have to, use table salt (even though it’s highly processed and stripped of its nutrients) for tonight, but swap out all of your salts with a higher quality salt for everything you cook in the future. When it’s high quality, less salt will taste more potent and give you tons more flavor, too.
1 teaspoon black pepper (ideally, freshly ground): I love to mix in other peppercorns, such as pink, green, and white, for a slightly sweeter and softer alternative. Do as you wish, you can’t go wrong here. Cayenne pepper is also great for the metabolism and immune system.
Like what you see? Have any questions? Let me know by sending me a DM! I’d love to meet you and answer your questions the best I can!
Photo credit: Keira Natalia Photography