You have probably heard a lot about NUTRITIONAL YEAST. But what exactly is it, and how do you use it?
The name doesn't exactly sound very appealing, we know... But hear us out!
Nutritional yeast has many uses beyond just sprinkling it on popcorn.
It's an excellent addition to vegan cooking because it adds a wonderful cheese-like flavor without using any cheese.
But whether you are vegan or not, it is a fantastic ingredient to have in your pantry!
Discover what nutritional yeast is, how it's made, and ways to use nutritional yeast.
the deets on nutritional yeast
What is Nutritional Yeast?
Nutritional yeast is also sometimes called nooch, yeshi, brufax, or savory yeast.
Nutritional yeast is usually made from a glucose substance such as beet molasses or sugarcane. The yeast feasts on the sugars to help it grow. Once the S. cerevisiae has matured, it's heat-treated to stop growth.
It's then harvested, washed, and dehydrated before being packaged for consumption.
Is Nutritional Yeast Good For You?
Many consider nutritional yeast a superfood. It is an excellent vegan and soy-free supplement that provides many vitamins and minerals.
It may help boost immunity, lower cholesterol, and provide other health benefits. It contains essential B vitamins and minerals and is also an excellent dietary source of fiber and protein!
Nooch is naturally low in fat and carbohydrates but relatively high in protein. It is a complete protein that provides all of the essential amino acids.
1.5 Tablespoons provide 8 grams of protein, 5 grams of carbohydrates, and 3 grams of fiber.
Yeast contains the beneficial form of soluble fiber called beta-glucan, which offers unique health benefits and also contains antioxidants like glutathione and selenomethionine.
What Does Nutritional Yeast Taste Like?
Nooch has a naturally nutty and tangy cheesy flavor while being completely dairy-free. This is why it's often used instead of cheese by vegans.
With its deep, rich flavor, a small amount really does go a long way.
How Much To Use
While you can't really have too much nutritional yeast, it is a high-fiber food that can lead to stomach discomfort.
The suggested daily serving is 15 grams (approximately 1/4 cup), or one ounce, to reap all the health benefits.
Keep nutritional yeast in the refrigerator or a cool, dark location in a sealed container when not in use. When stored correctly, it can last up to two years.
WAYS TO USE NUTRITIONAL YEAST
Nutritional yeast is truly a magic ingredient! You can turn bland vegetables into cheesy snacks, make a fantastic velvety cheese sauce, and add a salty kick to cheesecake.
If you're looking for a vegan version of a dish that includes melted cheese or parmesan cheese, you probably want to use nutritional yeast.
Nutritional yeast is dry and flaky, which means it needs some liquid to go with it. Olive oil or somewhat moist foods work well.
Below are a few ways you can use nutritional yeast:
1. To season tofu scramble
Tofu scramble is a staple breakfast dish for many vegans. Tofu scramble recipes often use nutritional yeast to create a cheesy flavor.
Try this recipe:
Crumble your dried tofu block into a pan with oil, add 1 Tbs McKay's "chicken" style seasoning, 2 Tbs of nutritional yeast, and 1 pinch of turmeric to the pan and stir until well combined and tofu is cooked to liking.
2. In pesto and dips
Traditionally, pesto is made with Parmesan cheese, but it can also be made with nutritional yeast! It will keep the yummy, cheesy flavor and save you money (cashews are pricey!)
Simply replace the parmesan with the nooch and add a teaspoon of oil or water to make it moister.
This plant-based spinach and artichoke dip also gets an extra punch of protein and flavor by adding nutritional yeast.
3. As a coating
Use nutritional yeast with breadcrumbs or flour to make a crunchy coating when deep-frying or grilling food.
It's tasty on tofu or tempeh, as well as chicken breasts or whitefish fillets.
Try this Simple Vegan Fried Tofu Recipe, using nutritional yeast and all-purpose flour to create a delicious fried coating.
4. In vegan burgers and "meats"
Next time you make vegan burger patties, add some nutritional yeast.
The burgers will taste richer and have more depth of flavor.
And if you are feeling like a master chef, add a few tablespoons of nutritional yeast to veggie meatballs, chickpea nuggets, seitan, and more.
5. In cashew "cheese" sauce
Nutritional yeast is an ingredient commonly used in cashew cheese or cashew cream recipes, adding a cheesy twist.
Stir some into every cream and cheese sauce you prepare to add extra flavor.
This delicious vegan cashew pesto never dissapoints, we promise you'll love it!
6. Making vegan cheesy pasta
No need to give up your favorite creamy, cheesy pasta or mac-and-cheese!
Nutritional yeast often mimics the taste of cheese and is a great replacement.
Try these Mac-and Cheese Cups to get a taste of what is possible!
7. Add to soups and broths
Nutritional yeast can be added to soup to help thicken it and enhance the flavor.
Add 1 tsp. of nutritional yeast per 2 cups of soup to add a light flavor and boost nutrition.
Sometimes vegetable broth can lack flavor, but adding nutritional yeast gives it a savory edge and more depth of flavor.
8. And basically anything else!
Nutritional yeast is an excellent ingredient to give any dish extra flavor and increase the protein content.
Add this versatile ingredient to these to make them even better:
- Baked potato chips
- Vegan sour cream
- Baked potatoes
- Creamy risotto
- Roasted chickpeas
- Cheese soup
- Vegan hollandaise sauce
- Kale chips
- Roasted vegetables
Don't be afraid to try this super ingredient, even if you are not vegan or plant-based. It's for everyone and pairs so well with many other ingredients.
It will indeed take your dish from ordinary to extraordinary!