Understanding the Paleo Stance on Dairy
The Paleo diet, or "Caveman diet," is built on the premise of consuming foods that hunter-gatherers would have had access to before the advent of agriculture. Dairy products, derived from domesticated animals, fall outside of this historical food timeline and are therefore generally excluded from a strict Paleo regimen. The primary reasons for this exclusion are due to common intolerances to lactose (a sugar) and casein (a protein), which can cause digestive and inflammatory issues for many people.
Strict Paleo vs. Modified Paleo
- Strict Paleo: This approach forbids all dairy products, including milk, yogurt, butter, and cheese, without exception. For followers of this version, store-bought dairy-free cheese is also often off-limits due to added ingredients.
- Modified Paleo (or Primal): A more flexible approach sometimes referred to as "Paleo 2.0" allows for some high-quality, full-fat dairy, especially from grass-fed sources, and fermented products. However, even this interpretation often requires careful consideration and moderation. This is where the lines for acceptable dairy-free alternatives can blur.
Why Most Commercial Dairy-Free Cheeses are Not Paleo
While vegan cheeses are, by definition, dairy-free, they are not automatically Paleo-compliant. This is because many commercially available options contain ingredients that are forbidden on the Paleo diet.
Forbidden ingredients often found in store-bought dairy-free cheeses:
- Soy (from fermented tofu)
- Additives and gums (like carrageenan or xanthan gum)
- Seed oils (like sunflower or soybean oil)
- Excessively processed starches
These processing agents and non-Paleo components are used to mimic the texture and melt of real cheese. For a strict Paleo follower, these ingredients represent the exact type of modern, processed foods the diet aims to avoid.
The Paleo-Compliant Alternative: Homemade Dairy-Free Cheese
For those who miss the creamy texture and tangy flavor of cheese, the best option is to make homemade dairy-free cheese using whole-food, Paleo-approved ingredients. The base for these recipes is typically soaked cashews, which provide a rich, creamy consistency.
Common Ingredients for Paleo Dairy-Free Cheese:
- Raw Cashews: The foundation for many creamy sauces and solid cheeses. Soaking them softens them for blending.
- Nutritional Yeast: This deactivated yeast is a crucial ingredient for imparting a distinctly cheesy, savory flavor.
- Tapioca Starch: Used in some recipes, like tapioca cheese, to create a stretchy, meltable consistency similar to mozzarella.
- Coconut Milk: Adds creaminess, especially for soft cheeses or sauces.
- Lemon Juice or Apple Cider Vinegar: Provides the essential tangy flavor found in dairy cheese.
- Gelatin or Agar-Agar: Used as a gelling agent to create a firmer texture that can be sliced or grated.
- Spices: Garlic powder, onion powder, and smoked paprika enhance the flavor profile.
How to Make a Simple Cashew-Based Cheese
- Soak raw cashews in water for at least 4 hours, or overnight.
- Drain the cashews and place them in a high-speed blender or food processor.
- Add nutritional yeast, lemon juice, garlic powder, and a pinch of salt.
- Blend until perfectly smooth and creamy, adding a little water if necessary.
- For a solid cheese, add a binder like beef gelatin dissolved in hot water and mix thoroughly.
- Pour the mixture into a mold and refrigerate for several hours until firm.
Comparison: Homemade Paleo vs. Commercial Vegan Cheese
| Feature | Homemade Paleo Dairy-Free Cheese | Commercial Vegan Cheese |
|---|---|---|
| Ingredients | Whole foods (nuts, seeds, tapioca, spices, coconut milk) | Often includes additives, gums, starches, and seed oils |
| Paleo Compliance | Yes - When made with approved ingredients | No - Typically contains non-compliant ingredients |
| Flavor | Natural, whole-food flavor. Can be customized with spices | Can have an artificial or processed aftertaste |
| Texture | Varies from creamy sauces to firm, sliceable blocks | Often melts and stretches better due to processing |
| Cost | Generally more cost-effective to make at home | Can be expensive per serving |
| Process | Requires preparation, time, and kitchen equipment | Convenient, ready-to-eat product |
Conclusion: Navigating Dairy-Free Cheese on Paleo
The question of whether you can have dairy free cheese on paleo hinges on the ingredients and your interpretation of the diet. While a strict Paleo diet forbids all dairy, including most commercially available vegan cheeses due to their processing and non-compliant ingredients, homemade versions are the perfect solution. By using whole, unprocessed ingredients like cashews, nutritional yeast, and spices, you can create a variety of creamy, flavorful, and completely Paleo-compliant cheese alternatives. For those with nut allergies, cauliflower or parsnip-based recipes offer safe and equally delicious options. The effort of making it from scratch is rewarded with a delicious, healthy, and authentic-tasting product that fully aligns with Paleo principles. For more detailed recipes and inspiration, resources like The Curious Coconut provide excellent starting points for creating your own meltable, stretchy tapioca cheese.
Making Your Own Paleo Cheese: A Detailed Recipe
Homemade Paleo Cashew “Cheese”
Here’s a step-by-step guide to making a versatile, block-style cashew cheese that is perfect for slicing or grating, adapted from a common recipe.
Ingredients
- 1 cup raw cashews
- 6 tbsp water
- ¼ cup nutritional yeast
- 1 tbsp lemon juice
- ½ tsp garlic powder
- ¼ tsp smoked paprika (optional)
- 1 ½ tbsp beef gelatin powder (for firmness)
- Salt to taste
Instructions
- Soak the cashews in a bowl of water for at least 4 hours, or overnight, to soften them.
- Drain the cashews and place them in a high-powered blender.
- Add 4 tablespoons of water and the lemon juice to the blender and blend until a thick, creamy paste forms, scraping down the sides as needed.
- Add the nutritional yeast, garlic powder, and smoked paprika (if using), and blend again until completely smooth.
- In a small saucepan, add the gelatin powder and the remaining 2 tablespoons of water. Let it stand for 5 minutes to bloom.
- Heat the gelatin mixture over low heat, stirring constantly until the powder has dissolved completely into a liquid.
- Add the dissolved gelatin to the cashew mixture in the blender and blend briefly to combine.
- Season with salt to taste and blend once more.
- Line a small container or loaf pan with plastic wrap or parchment paper.
- Pour the cheese mixture into the prepared container and smooth the top with a spatula.
- Cover and refrigerate for a minimum of 8 hours, or until fully set.
- Once firm, slice and serve as desired.
This homemade recipe ensures all ingredients are Paleo-compliant, providing a delicious and healthy alternative without compromising your dietary principles.
