Are you new to nutritional yeast? Can you believe this? I was until a short time ago! If you are a vegan or vegetarian or just looking for that extra something to up your kitchen game, its time to learn how to use nutritional yeast! This week my tips are your crash course: Nutritional Yeast 101 covering everything you need to know about how to use nutritional yeast, the health benefits, side effects, and my favorite recipes!
Tara’s Tuesday Tips:
Nutritional Yeast 101
What is Nutritional Yeast?
A vegan, gluten free, sugar free, fat free food product that has a cheesy, savory, nutty flavor. Nutritional Yeast is extremely versatile and can be used in your everyday cooking from snacks to soups to pastas and even tofu. This is a unique yeast that is specifically harvested not to bake bread but to be washed, dried, and flattened into flakes. Its taste, texture, and nutritional profile have skyrocketed it into popularity amongst vegans, vegetarians, and even kitchen-savvy carnivores.
How Is Nutritional Yeast Different From Other Yeasts?
Baker’s, brewer’s, and nutritional yeast are not the same thing! Baker’s yeast is used to leaven bread, adds the yeast flavor to bread, is alive when purchased but the yeast is killed during the cooking process. Brewer’s yeast is used to brew beer, has a bitter taste, starts out alive but the yeast is killed when this yeast is used to brew beer. The yeast leftover from brewing beer is dead but is highly nutritious. Both of these yeasts are used for other purposes while nutritional yeast is specifically grown to be used as the cheesy, nutty, healthy food product it is known to be. Nooch, as it has known to be called, does not contain live yeast as the yeast is killed during the manufacturing process.
What Are the Health Benefits of Nutritional Yeast?
- Excellent source of zinc, selenium, manganese, niacin, riboflavin, folate.
- A complete protein containing all 9 essential amino acids.
- One of the few plant sources of vitamin B12. B12 is found in animal products (eggs, milk, fish) so vegans/vegetarians typically have a difficult time getting adequate amounts of B12 in our diets.
- Packed with fiber.
- Rich in selenium, an antioxidant that helps fight free radicals and prevent chronic disease, heart disease and cancer.
- Contains beta-glucan that has been found in research studies to lower cholesterol (same as in oats!).
- Is made from the yeast strain Saccharomyces cerevisiae which has been found to boost your immunity, can have a pro-biotic effect on your intestines, and has anti-inflammatory properties.
- Low in sodium.
- Does not contain soy.
- Is safe for the lactose intolerant.
- Can last in your pantry for up to 2 years.
A typical one tablespoon serving of nutritional yeast contains:
- 34 calories
- 5 grams of protein
- 2 grams of fiber
- Zero grams of sugar
- 436% of the daily recommended thiamine, or vitamin B-1
- 436% of the daily recommended riboflavin, or vitamin B-2
- 197% of the daily recommended niacin
- 381% of the daily recommended vitamin B-6
- 563% of the daily recommended vitamin B-12
- 106% of the daily recommended folate
What Are the Side Effects of Nutritional Yeast?
- If you are not used to a diet high in fiber, you might get some cramping when you first start eating it (as with any high fiber food).
- Some brands of nutritional yeast contain a compound called tyramine, which can trigger headaches or migraines in some people.
- Niacin, also known as B3, can cause facial flushing in some people. Nutritional yeast is an abundant source of niacin.
- Not a good idea to indulge in nutritional yeast if you have gout, IBS, hypertension, or glaucoma.
- I am not your doctor so, if you have questions about this or want to know if nutritional yeast is right for you, consult your healthcare provider.
Where Can You Buy Nutritional Yeast?
I buy mine at Whole Foods. They have the bottled kind (Bragg’s) which I use, or Bob’s Red Mill is another one I trust. Sprout’s, Publix, and most grocery stores carry it now. You can also buy it in the bulk section. I have also seen it at Thrive Market, and on Amazon.
How To You Use Nutritional Yeast in Your Everyday Cooking?
- Mix a few tablespoons into your rice for cheezy rice + mix in some steamed veggies.
- Spread toast with vegan buttery spread and then sprinkle on top.
- Pop some popcorn + while it is hot, give your popcorn a spritz of oil then a few shakes of nutritional yeast, just like cheddar popcorn!
- Make Vegan Mac n’ Chz
- Try this! Dairy Free Sweet Potato Mac n’ Chz.
- Swirl it into mashed potatoes while they are still hot, aka cheezy mashed potatoes, 😋
- Try this! Instant Pot Mashed Potatoes.
- Sprinkle on top of cooked spaghetti squash after your favorite sauce.
- Try this! Instant Pot Spaghetti Squash.
- Use it in soups for a cheesy base
- Try this! Broccoli No-Cheddar Soup.
- Scramble it into your tofu scramble
- Try this! Easy Tofu Scramble.
- Use it to make a cheezy dip or vegan queso
- Try this! Vegan Blender Queso.
Yes, You Can Use Nooch on Your Air Fried Foods 🙌
- Sprinkle it on roasted vegetables before roasting
- Try this! When you pull these Air Fryer Green Beans out of the air fryer, immediately sprinkle with Nutritional Yeast for a cheesy breadcrumb-like coating.
- Coat your tofu in it to give it a crisp, chicken-nugget-like coating
- Try this! Crispy No Oil Air Fryer Tofu
- Mix it with roasted broccoli to get that cheezy broccoli flavor.
- Try this! Air Fryer Broccoli. Simply transfer your cooked broccoli to a large bowl, sprinkle with 1-2 tbsp nutritional yeast and give it a gentle stir to coat, YUM!
- Use it to give a breadcrumb-like texture to veggie fries.
- Try this! Air Fryer Zucchini Fries
- Add it to veggies prior to roasting instead of breading.
- Try this! Air Fryer Buffalo Cauliflower.
I hope this gives you some food for thought! Don’t be afraid of using nooch. Vegan or not, it is definitely worth a try 💛
All the best,
Tara💚
⭐️Do you love Nooch? Have other ideas on how to use nutritional yeast? Leave a comment below! We love comments ❤
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