Tag: rutabaga

Vegetarian Stuffed Cabbage, 11 grams protein, 223 calories
This vegetarian recipe was designed to create a balanced meal of necessary Carbs and Fats for Post-Op Breakdown of Proteins. If you are lazy to stuff the cabbage leaves, then shred the cabbage and cook everything together in the oven.

Ingredients:
- ½ head cabbage (8g, 150c)
- 1 can chickpeas (21g,350c)
- 2 slices roasted red pepper from jar, chopped (15g, 30c)
- 2 large scallions, chopped (.6g, 20c)
- ½ rutabaga, or 8 ounces finely shredded (2.2g,76c)
- 2 tablespoons lemon juice
- 3 tablespoons olive oil (360c)
- 3 tablespoons soy sauce (3g,33c)
- 1 teaspoon salt
- ½ teaspoon black pepper
Sauce:
- 1 can condensed cream of __ soup (mushroom, etc,) (7.5g,175c))
- 1 can tomato sauce (7g, 140c)
- 2 teaspoons minced garlic (.8g, 8c)
Directions:

Peel cabbage leaves from head:
- With a knife, cut around the core of the cabbage head.
- Place the cabbage into microwave and nuke for 3 minutes. Slowly peel the outer layers. If more leaves are needed, return to microwave and nuke for another 2 minutes, and peel the rest of the leaves.
- Mix sauce ingredients inside a large shallow oven pan.
- Combine the rest of ingredients in a bowl and toss well.
Stuffing the cabbage: Place a single large leaf on a flat surface with the spiny end facing you. Place two heaping tablespoons of mixture into the center of the leaf.

Fold the right and left sides of the leaf inwards, and begin rolling the spine end towards the topmost corner. Place the spine of the leaf facing up when putting the roll into the pan. The sauce will be thick and will hold the rolls in place.

Cover with aluminum foil and bake in oven for one hour at 350. Remove from oven, and with a spoon, carefully cover the rolls with the sauce.

Cover the pan with aluminum foil and return to oven for 30 minutes.

Yields: about 12 rolls of stuffed cabbage, 2 per 4 ounce portion, at 11 grams protein, 223 calories
October 14, 2014
Winter Roses in a Cup – Harvest Vegetable Side Dish with Healthy and Necessary Carbs and Fats.
This 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

Ingredients:
- 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)
Directions:
- 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.
October 14, 2014
Roast Beef Hash Cups with Protein, and Necessary Carbs and Fats
The rutabaga is the secret in this recipe. It will lend a starchy and earthy taste which will work like a potato but deliver healthy and necessary carbohydrates instead. The apple and orange will add a zesty flavor to balance the spices, creating a very savory hash bite. These taste amazing when warm, or room temperature after defrosting from the freezer in time for your lunch break.

Post-op patients must remember to add necessary carbs and fats on top of their protein, in order to break down the protein with body fat rather than muscle mass. Read more about tricking your body with necessary carbs and fats for post-op.

Ingredients:
- 10 slices roast beef deli (50g, 300g)
- ¼ rutabaga, or 100 grams (1.1g,38c)
- ½ sweet potato (1g, 56c)
- 1 small apple (.3g,58c)
- 1 medium orange (.9g,45c)
- 3 eggs (18g, 210c)
- 4 ounces fine cornmeal (8g,355c)
- 6 ounces Finely Grated Parmesan Cheese (36g, 360c)
- 2 tablespoons lemon juice
- 3 tablespoons olive oil (360c)
- 1 teaspoon salt
- ½ teaspoon black pepper
Directions:
- Preheat oven to 425.
- Peel and finely shred the rutabaga, apple, and sweet potato.
- Peel and quarter the orange by hand.
- Add all ingredients into food processor and mix until roast beef is chopped.
- In a mini muffin pan, add 1 teaspoon finely grated shredded cheese to each muffin cup. Firmly press with fingers until it resembles a pie crust.
- Place a heaping teaspoon of mixture into each cup. Evenly divide the mixture and juices between the entire pan. With your fingers, press the leftover mixture to form high peaks above the cups. It will settle to half in the baking process.
- Bake at 425 for 30 minutes.
- Remove pan from oven and lightly spray all the cups with oil spray.
- Return to oven to finish baking for 15 more minutes.
- Allow to cool, and divide into 2 ounce portions, 3 mini bites.
Yields: 36 mini bites, or 12 servings of 3 mini bites each, at 2 ounces. Each 2 ounce portion has 9.5 grams protein, 149 calories
October 14, 2014