When I first switched over to a healthy plant-based lifestyle back in 2013, one thing that I really missed was CHEESE. Cheese for pizza, tacos, lasagna, and so much more. That’s why I came up with my Creamy Vegan Cheese Sauce Recipe a few years ago and now this vegan sweet potato cheese sauce that is diabetes-friendly.
What are the ingredients for vegan cheese sauce
Incredibly some of the ingredients used to make this amazing cheese sauce are…
- sweet potatoes
- cashews (and or white beans)
- nutritional yeast flakes
- lemon juice
Full list with measurements, instructions, and print button can be found by scrolling down to the recipe card.
Things to remember when making vegan cheese sauce
- Soaking cashews or not. I have a Vitamix blender and so don’t take the time to soak my cashews. That thing is powerful and everything that goes into it comes out creamy. However, if your blender isn’t jet engine speed, soaking the cashews in warm water for at least 30-minutes will help this recipe come out more creamy.
- Potatoes to use. You really can use most any variety of potato. I love to use russets, red potatoes, or even sweet potatoes. Just make sure they are cooked until soft.
- Save that broth. One of the steps of this recipe is to boil the potatoes, onions, and carrots on the stove. Remember to save some of that broth for adding to the blender.
- Tweaking to your taste preference. Most likely this cheese sauce will come out amazing as soon as you dip that spoon into the blender (after it has stopped, of course) to give it a taste. However, if it needs a little tweaking, first try adding a little more salt or nutritional yeast, as those two ingredients can make a big difference, in my opinion.
What we teach in Food for Life classes
In the Diabetes Initiative PCRM series that I teach, we encourage those with diabetes to do three things, including:
- Eat a whole food plant-based diet
- Avoid oil and processed foods
- Stick with foods that are lower on the glycemic index
Other Physicians Committee series like KickStart Your Health and the Cancer Project are great settings for me to bring in samples of my regular Creamy Vegan Cheese Sauce for class participants to try out. It’s made with white potatoes, onions, carrots, nutritional yeast, and spices.
Because the white potatoes used are high on the glycemic index, it’s not a great option for students in the diabetes classes.
That really didn’t seem fair, because the original vegan cheese recipe is SO good! I felt those with diabetes needed a cheese replacement option as well, especially on pasta. Yes, believe it or not, pasta is lower on the glycemic index.
That’s what prompted me to come up with this Sweet Potato Vegan ‘Cheese’ recipe that is diabetes-friendly, because it’s made with sweet potatoes instead of white potatoes.
After tinkering in my kitchen and switching out nothing but the potatoes, I came up with this amazing version that is so good most people would never even know the difference between it and the original version.
Nutrition in Sweet Potatoes
A medium sweet potato contains 4 grams, or 24 percent of the recommended daily allowance of fiber. A sweet potato is rich in vitamin A as beta-carotene and vitamin C.
These two antioxidants work to eliminate free radicals from the body. These antioxidants also work as anti-inflammatories, and can reduce your risk of developing cancer, according to the National Cancer Institute.–LiveStrong
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Recipes that could use some sweet potato cheese sauce
Other amazing vegan cheese recipes
Which vegan cheese sauce tastes the best
There are so many different types of vegan cheese sauce. Each one has its own merits and can be used in different recipes. For instance, we love this cheddar flavor cheese sauce, as well as Sweet Potato Sauce mixed with salsa and on Nachos.
Other Articles on Diabetes that Might be Helpful
- Disarming Diabetes with a Plant-Based Diet
- Diabetes Initiative Food for Life Classes
- From Stroke and Diabetes to Healthy & Medication-Free
- Why Babies Should Not be Given Cow’s Milk-Possible Link to Type 1 Diabetes.
- Diabetes-Friendly Vegan Sweet Potato ‘Cheese‘ Sauce
- Are Low-Carb Diets Heathful?
Plant-Based Vegan Starter Kits $27
- 1 cup sweet potatoes, peeled and diced
- 1/4 cup carrots, peeled and diced
- 1/4 cup onions, chopped
- 1 cup veggie broth from cooked vegetables
- 1/2 cup raw cashews OR 1/2 cup cooked white beans
- 4 Tbsp nutrition yeast flakes
- 1 Tbsp lemon juice
- 1 tsp salt
- 1/2 tsp garlic powder
- pinch paprika
- 1/2 pinch cayenne pepper
- In medium pot, bring about 3 cups of water to a boil. Place sweet potatoes, carrots, and onion in pot and allow to cook until veggies are tender, approximately 15 minutes. Cooking time will vary based on how small the veggies are diced.
- When veggies are tender, drain in a colander. Remember to keep some of the broth for blending.
- Place them in blender. NOTE: reserve 1 cup of the broth, and add to blender. Add all the remaining ingredients, and blend until smooth.
- Now, it's ready to use in nacho cheese dip, mac-n-cheese, topping for steamed broccoli, or anything else you need a creamy, cheesy sauce in
- It makes approximately 1 quart and can be stored in the refrigerator up to 2 weeks.
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Amount Per Serving: Calories: 188 Total Fat: 6g Sodium: 483mg Carbohydrates: 27g Fiber: 7g Sugar: 6g Protein: 9g