Keto Suiza

There are changes afoot in our little world.  Some of them I am not ready to share–they are my little secret for a little while longer.  Other things I am not emotionally ready to tell the world.  Sorry world.

What I can tell you is that diabetes is a bitch.  My diabetes doesn’t like any of the simple medications that insurance likes to pay for, so we are on the quest for the right cocktail. In many ways, I feel responsible for this.  I knew better, but I went ahead and followed conventional wisdom, and all that great “knowledge” let the beast out of the cage.  In my practicum we are teaching a diabetes ed course, and I have been able to speak to the certified diabetes educator regarding treatments and whatnot.  So I followed the AND recommended diet for diabetes.  (UGH!) The AND diet is nth-degree more liberalized than the diet I had myself on, which was helpful as we have had a death in the family (part of what I am not emotionally ready to get into), and it made “following a diet” easier while traveling.  Let me tell you, dawn syndrome and my scale did not like it.

If my legs were longer I would kick my own ass.

I have tried to use a modified Paleo (whole foods only, grain free, lean meat, 50 carbohydrates a day) diet for the past few weeks to balance my sugars, and it is not working.  So I, and Nate, are anteing up for Keto (same as above, just 20g carbs a day).

My fasting numbers were 20 points lower this morning.  Woohoo!  While off of medications, bigger woohoo!

Nate spent the last two days in upstate NY, so to celebrate having him home I wanted to make something special for dinner.  He loves enchiladas suiza.  It’s a tex-mex dish made with swiss cheese and not keto friendly.  So I decided to make a keto version!  The flavor is on point, but he says the texture is different.  For this make, I diced chicken instead of shredding it like most Mexican dishes.  In the future I will most likely shred the chicken. This dish also uses Salsa Verde.  Eastcoasters may not use a lot of this wonderful salsa, but it’s a common staple in the southwest.  The flavor is milder than some traditional salsas, and has a fresh bite that is more of an after thought instead of an in-your-face heat.

Keto Suiza

  • 12 oz frozen cauliflower
  • 8 oz frozen mixed peppers
  • 4 oz of cream cheese
  • 4 oz Salsa Verde (I like Goya)
  • 1 lb diced chicken, cooked
  • salt and pepper to taste
  • 4 oz shredded cheddar
  • 5 oz shredded swiss cheese
  • 1/4 c sour cream
  • 1 tbsp fresh cilantro  (I like the tubes you can get in the produce section.)


  1. Preheat oven to 375.  You will bake this recipe in a casserole dish.  It serves 6.
  2. Microwave the cauliflower and peppers.  I cooked the veggies together in a glass 9 X 13 in the micro for roughly ten minutes.
  3. Dice cream cheese and stir to coat veggies.  If you need the cheese softer to coat veggies, cook for 30 more seconds in the microwave.
  4.  Add remaining ingredients and stir to mix thoroughly.
  5. Bake for 25 minutes, until bubbly.  Let cool slightly and enjoy!

The weather is getting colder here.  This was a great dish to have on a chilly night.  I know that keto and paleo aren’t for everyone, but I am so excited to see a change in my sugars.   If dogma could catch up with the current research, there would be so many more people achieving better health.






4 thoughts on “Keto Suiza

  1. That sounds amazing! Im sorry you’ve been battling with a lot. I have a friend who is doing paleo and she says she isn’t allowed any dairy which is what turned me off it because I love cheese. Does keto allow dairy?


    1. Keto allows dairy. Some paleo diets allow dairy too. Each diet has expanded into different “flavors”, but the main caveat of Keto is 20 grams of carb per day. Where paleo allows you 50 grams of carb, but restricts dairy, and artificial sweeteners, and certain legumes. Do some research before choosing any diet. The hubs and I are following the Duke Lifestyle Diet, which is a Keto (limit to 20 total carbs/day) that doesn’t include calorie counting. It makes it a little more versatile for us both to do. As you progress with Paleo or Keto or any of the other low carb- high fat diets, you tend to eat less in general because fat and protein make you feel full.

      There is a lot of new, and old resurfaced data, that is turning the AND diets over. All the research was available, but Keys was a very good propaganda man. Research back in the 1950’s proved time over that low fat diets were very harmful, and that calorie restriction while eating a high carb diet was dangerous and could induce heart and vein issues. There was just a huge engine directing the low fat hypothesis, and no one was really brave enough to stand up to the academia of the day.

      As for dairy restriction: some people who are lactose intolerant can tolerate up to 12 fl oz of dairy per day. Luckily, some cheeses and all heavy cream has no lactose sugar. Being Paleo and dairy free, i felt lots better and saw decent weight loss, but it is hard to no be continuously eating. Also, I was not seeing the same level of blood sugar control at a 50g carb/day level. We buy Fair Life milk, as it’s lactose free and has less carbs due to their filtering process.


  2. I’d love to make that if I could find any type of edible salsa in this country: ( (Making your own means traveling to a big city and then getting extremely lucky at the right foreigner market.) *sigh*

    I love the Keto diet because I don’t get hungry, and I get to eat my favorite foods, and my hypoglycemia is cured. I was told by a doctor and nutritionist that the best foods for diabetics are legumes. WTH! Glycemic index, look it up guys! If I ate legumes my blood sugar would crash in a half hour and I’d be sick. I do miss fruit though.

    Liked by 1 person

    1. I completely understand! We lived in Arizona for a chunk of my teen/college years. It is almost impossible to find Latino food like that on the east coast! My husband is a VA native and had never heard of green salsa before dating me! He was such a picky eater! We did find a great little hole in wall restaurant that had traditional suiza and he fell in love with it. The closest I can find in our local Martins/Giant is Goya brand. It makes do in a pinch. Maybe Amazon can ship you something wonderful?

      Doctor’s seem very unversed on nutrition…or very brain washed into quoting AND/SAD/myplate. While I was interning at the hospital I felt compelled to try following the SAD/AND diabetic diet and it screwed everything up! Of course my sugar went up, I gained weight instantly, my periods went away, and my anxiety came back.

      I do blueberries on occasion, with some heavy cream. I know we all cheat too, sometimes…but it’s gotten to the point that it has to be a really good cheat, or a really good reason.


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