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 a few years ago and now this Sweet Potato Vegan ‘Cheese’ Sauce that is diabetes-friendly.
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 orginal cheese sauce 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’ Sauce 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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Other Articles on Diabetes that Might be Helpful
Other recipes this cheese sauce is great in
When I first switched over to a healthy plant-based lifestyle, one thing that I really missed was CHEESE. Cheese for pizza, tacos, baked potatoes, lasagna, and so much more. That’s why I came up with my Creamy Vegan ‘Cheese’ Sauce a few years ago and now this Sweet Potato Vegan 'Cheese' Sauce that is diabetes-friendly.
- 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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