Winter Roses in a Cup – Harvest Vegetable Side Dish with Healthy and Necessary Carbs and Fats.  

IMG_2596This recipe is dedicated to my personal trainer who tipped me off on the need for healthy carbs and fats that post-op patients need for breaking down protein with body fat instead of muscle mass.  Pair these harvest vegetable side dish rose cups with a high-protein recipe for the ultimate meal. Without further ado, here is my side dish recipe to round out your protein meal.

Equal proportion of apples to sweet potato


  • ¼ rutabaga, or 100 grams (1.1g,38c)
  • ½ sweet potato (1g, 56c)
  • 1 small apple  (.3g,58c)
  • 1 medium orange  (.9g,45c)
  • 2 tablespoons lemon juice
  • 3 tablespoons olive oil (360c)
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 1 ounce soymilk (1.25g,17.5c)
  • 1 ½ teaspoons instant coffee
  • 2 packets artificial sweetener
  • 3 eggs  (18g, 210c)
  • 4 ounces fine cornmeal (8g,355c)


  • Peel and thinly slice the rutabaga, sweet potato, and apple into a large bowl.
  • Peel orange with a knife, reserving the white rind.  Thinly slice by hand.
  • Dilute coffee and sweetener with soymilk.
  • Combine all ingredients in the bowl.
  • Press the mixture into a large muffin pan, evenly dividing between the 12 cups.  The mixture will form high mounds, which will settle in the oven later.
  • Bake at 425 for 45 minutes.
  • Yields: 12 roses, about 1.5 ounces each, 2.5 grams protein, 95 calories.


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