Vegan “Cheese” Sauce

One thing people really miss when switching to a dairy free diet is CHEESE! For one, it’s delicious of course, but secondly, it contains casein (the protein in dairy). When casein is broken down through digestion, it produces casomorphine (an opiate). THIS is why dairy is so addicting! Cheese especially, is hard for people to give up because it contains very high amounts of casein, as it takes 10 lbs. of milk to make 1 lb. of cheese!

This is also why dairy products,  tend to have a constipating effect, just like opioid painkillers!

It is estimated that 70% of the population is sensitive to, or truly allergic to dairy due to the casomorphine as it releases histamine.

Personally, I just think life is so much better with some kind of cheese like substance! And so, I present to you, my delicious and nutritious cheese sauce!


Ta-da! Looks cheesy right?! It’s smooth and creamy, AND it even tastes like cheese!

We use it for burgers, mac & cheese (as above), nachos, on veggies…basically anything you would put cheese on. AND – it’s loaded with nutrition!

3 Tbs. Coconut oil
1/4 C. Rice flour
1/3 C. Non-fortified nutritional yeast (an amazing source of B vitamins, zinc, selenium, and molybdenum)
1 C. Coconut milk (or other alternative milk… I like coconut because it has a pretty neutral flavor)
1 C. Pureed butternut squash (or any kind you’d like)
1 tea. Apple cider vinegar
Garlic granules, onion granules, salt and pepper to taste

Over medium-high heat, melt butter, add rice flour, yeast, and seasonings, and mix together. Then add coconut milk, squash and acv. Just before it comes to a boil, reduce heat to simmer. Add more milk if you desire a thinner consistency.

*I cook squash ahead of time and puree the whole thing. I’ll keep it in my fridge to use throughout the week in meatballs, meatloaf, cheese sauce, or anything else I can successfully hide it in.

*I recommend this kind of nutritional yeast



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