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The Healthy Ingredient Swap

Diabetics like sugar or carbohydrates. Once we find out we’re diabetic, we have to change our eating habits. We get laser focused on watching our carbohydrate counts and sugars in the food we eat. We learn about portion control. As we learn new recipes, we can lose sight of other foods that we use as a substitute for sugar and carbs. These ingredients may have a negative effect on our bodies. It can be quite easy to exchange one addiction like sugar for salt or dairy. These ingredient swaps can lead to hypertension or high blood pressure. Dairy can cause us to have high triglycerides and problems with cholesterol which may cause a heart attack or stroke. This means we end up adding another health issue, an additional confusing companion condition to an already complex one, diabetes.

This problem isn't exclusive to people with diabetes. It can happen to anyone. If you’re told you have high blood pressure, you may have to cut back on salt. You may find yourself using more sugar. If you are fighting cancer, it is a real struggle to be able to eat anything while going through chemo. You may eat anything that doesn't make you nauseous, so you can avoid losing tons of weight at a time when you can least afford it.

My point is that we have to practice moderation in our food selections. Too much of any one ingredient can be bad for our health. We need to find a wide variety of healthy foods that we like to get all the vitamins and minerals our bodies need to repair themselves. This is so challenging since our bodies are so complex and require so many different vitamins and minerals to stay healthy.

The key word is health. That is why it is so important to discover better options to exchange for some of our favorite unhealthy options. A great example is butter. The fat in butter makes us feel full, but it can raise cholesterol. This is why butter made with olive oil, a plant-based option, is a much better choice. Cheese can affect triglycerides. Elevated triglycerides can lead to a heart attack. Cashew cheese made from nuts is a good substitute.

Cashews are rich in nutrients like vitamin B6, vitamin K, magnesium, iron, zinc and many more. They are high in unsaturated fats that result in a lower risk of premature death and heart disease. They are an excellent source of protein and fiber that can assist in lower blood sugar. This is why I'm a huge fan of Daiya brand cashew cheese.

Source: "Are Cashews Good for You? Nutrition, Benefits, and Downsides"

Healthline 06/10/2020

A girlfriend recommended this week's recipe because she is a huge Dr. Berg fan. I got the basis of the pizza crust recipe from his website He focuses on keto recipes. I do like the site, but diabetics do want to be careful. If we reduce our carbohydrate intake too much, we can end up with a life-threatening problem, ketoacidosis.

Cheese is the main ingredient in this recipe. That is why I really love Daiya brand mozzarella shreds. It melts just like cheese without the negative health drawbacks. It is such a healthy ingredient.

Cauliflower Crust Pizza


  • 2 2/3 cups Daiya mozzarella cheese, divided

  • 2 cups cauliflower, riced

  • 2 eggs, beaten

  • 2/3 cup tomato sauce

  • 1/2 cup sun dried tomatoes, chopped

  • 1/2 cup spinach leaves, chopped

  • 1/4 cup roasted red peppers, chopped

  • 2 teaspoons garlic, minced

  • 1/4 teaspoon oregano, crushed

  • 1/4 teaspoon basil, crushed

  • 1/8 teaspoon rosemary, ground

  • 14 pitted black olives


1.) Preheat the oven to 450°.

2.) Combine the 2 cups of Daiya mozzarella and riced cauliflower in a mixing bowl. Mix thoroughly.

3.) Mix in beaten eggs next.

4.) Cover a baking sheet with parchment paper.

5.) Spread the cauliflower mixture on the baking sheet. Make sure it’s just a thin layer.

6.) Cook for 15 minutes.

7.) While the crust is cooking, prepare the toppings. Put the garlic, roasted red peppers, and sun-dried tomato slices in a food processor and pulse until the ingredients are chopped.

8.) In a separate bowl, combine 2/3 cup of mozzarella cheese, rosemary, basil, oregano, and chopped spinach. Mix well.

9.) Slice the olives in half.

10.) Pull the crust out of the oven.

11.) Top with the tomato sauce first.

12.) Add the cheese mixture over the top.

13.) Cover the cheese with the sun-dried tomato and red pepper mixture. Finish it off with the black olives.

14.) Put the pizza back in the oven and cook for 10 minutes, until the cheese is melted.

15.) Pull the pizza out of the oven and cool for 5 minutes. It will be ready to slice and serve.

This is a great vegetarian pizza that I enjoyed serving at a recent pot luck birthday party. I made 2 pizzas. There wasn't a piece left.

In order to be able to keep sharing food, I've started seeds out in the garden already. It's a great way to help offset the rising cost of food. I've left dandelions in the garden because they aren't just completely edible; but they're also fantastic for blood sugar control. Don't be surprised when you see it in a future recipe. If I could just keep the cat out of the garden!

If you have a favorite dish, you would like to be diabetic friendly, just let me know by leaving a note below. Please comment, like, share, and come back next week for more recipes, ideas, and tips. Subscribe to the website, if you would like weekly email reminders to add more recipes to your recipe book. Bon appetite!

Disclaimer: This is not medical advice, but a compilation of research from medical sites. Make sure to see your doctor and have up-to-date lab work.

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