Nutritional yeast has gained popularity as a Superfood for vegans, vegetarians and those who require a dairy-free or gluten-free diet. It is useful to understand the difference between this type of yeast and the type of active yeast we commonly use for baking bread and brewing beer. That yeast enables bread to rise, for instance, and beer to ferment. Nutritional yeast, however, is an inactive or deactivated yeast, produced especially for consumption as a nutritional supplement.
It is cultivated on a combination of beet molasses and cane sugar and processed through fermentation and pasteurization at high temperatures before being dried and packaged. Some people are sensitive to active forms of yeast, but being inactive renders nutritional yeast more digestible to those more prone to allergies. Sold in the natural food aisles of many grocery stores and in natural food health stores, it comes as flakes or a granular yellow powder in packages.
Benefits of Nutritional Yeast
As more people become increasingly health-conscious and embrace vegetarianism or veganism, they seek reliable information on products and ingredients that supply nutritional benefits of meat in a vegetarian diet. Switching to plant-based meals can come with a few challenges in meeting some of the nutritional requirements, in particular, sources of iron, protein, fiber and vitamins B, including B12. Nutritional Yeast is a natural supplement that offers all the benefits of these nutritional elements and is very versatile and easy to incorporate in your meals. From soups, curries, pasta, rice to popcorn and savory snacks, this food supplement is simple to use anywhere.
How to Use Nutritional Yeast
1. Rice or Pasta
With a cheesy, nutty flavor, nutritional yeast lends itself wonderfully to a variety of pasta and rice dishes. If you’re vegan, you can replace the cheese in sauces for pasta by adding it to a base prepared with olive oil, garlic and a generous sprinkling of the yeast along with vegetables of your choice with pasta. You can also add it to rice to create a flavorful dish by mixing it with vegan butter or olive oil, diced onions, broccoli, chopped carrots or other vegetables. Use it in ways you would use a cheese such as Parmesan to enhance the flavor and nutrition with fewer calories and very low fat content of regular cheese.
[nextpage title=“Next” ]2. Bread or Rice Cakes
A little crunch and cheesy comfort from a teaspoon of nutritional yeast flakes makes your sandwich a powerhouse of protein. Simply sprinkle it on your favorite fillings and enjoy. You can forget about turkey, chicken, ham, cheese and the usual sandwich fillings and satisfy your cravings and your appetite on a plant-based diet. If you’re a rice cake fan, add it to any savory topping you normally use on your rice cake or even with just a dab of olive oil, maybe a some thinly sliced tomatoes and you have a healthy snack to perk you up in the middle of the day.
[nextpage title=“Next” ]3. Garbanzo Beans
Garbanzo beans are a great source of many nutrients — protein, fiber, iron, phosphorus and vitamins and can be prepared in many ways, from plain to spicy. By using nutritional yeast, you can double up the food value of the beans and know that you are getting a wholesome, delicious and complete plant-based meal. Add a little nuttiness to simply prepared garbanzo beans with this yeast and a dash of salt, a squeeze of lemon or lime for a tasty snack, or for a bigger appetite, use a couple of tablespoons in a Indian-style garbanzo curry cooked with onions and spices.
[nextpage title=“Next” ]4. In Soup
Soup can be a starter or a complete meal with a side of hearty, crusty bread. A delectable way to enrich any soup with power and taste is to season it with herbs of your choice and a tablespoon or two of these golden flakes. It is mild enough to blend into various soups, such as cauliflower, white or mixed beans soup. Any kind of creamy vegetable soup becomes richer in flavor, protein and vitamin B12 without being rich in fat with just a small serving of nutritional yeast. It makes a great substitute for grated Parmesan cheese to top these soups.
[nextpage title=“Next” ]5. Yellow/Green Beans
Versatility makes the yeast compatible with so many dishes that imagination is the limit to creating new ways of using it. Green and yellow beans are an excellent source of vitamins and minerals such as manganese, potassium, copper and even folic acid. Toss nutritional yeast onto steamed yellow and green beans with a little bit of olive oil, salt and fresh pepper. Asian foods are popular for their vegan and vegetarian options and you can make Asian-style bean curry by stir-frying beans with kaffir lime, curry powder or prepared red curry sauce, some chili and sugar, salt and nutritional yeast for a zestier dish.
[nextpage title=“Next” ]6. Scrambled Tofu
Getting creative with a supplement like this yeast is not very difficult even if you are strictly vegan or have other gluten-free diet needs. Think about starting your day with a breakfast or brunch loaded with protein and various nutrients to energize yourself for the day on a totally plant-based, dairy-free meal. Sprinkle some nutritional yeast over a dish of scrambled tofu — known to be high in calcium, protein and iron — accompanied with roast potatoes or vegetables of your choice. Your most important meal of the day does not have to be comprised of eggs and bacon if you have chosen the healthier lifestyle and diet.
[nextpage title=“Next” ]7. On Popcorn
Who doesn’t enjoy snacking on freshly-popped popcorn on movie night? A low-fat, high-fiber food by itself, you can indulge guilt-free in consuming it. Pass around a bowl of this classic snack topped with a drizzle of vegan butter and nutritional yeast and you have a healthier treat. Making choices in healthier eating does not mean living on boring food at all. People of all ages love popcorn, which is a virtually fat-free whole grain food. By opting to skip dairy butter and Parmesan cheese, you reduce the fat and eliminate the dairy content tremendously while benefiting from its nutritive value.
[nextpage title=“Next” ]8. Peas, Corn, and Carrots
As a side dish, peas, corn and carrots are common accompaniments to several main courses. Peas are very low in saturated fat, cholesterol and sodium, but have a higher protein value than many vegetables. Corn, among other things, contains vitamin A and C, iron, protein and fiber. Carrots are a very rich source of both vitamin A and C. Sautéed or steamed, these vegetables combine well when tossed with a scoop of nutritional yeast, a bit of salt and pepper to form a nutritionally enriched dish.
[nextpage title=“Next” ]9. Salads
Nutritional yeast works beautifully and healthfully in a variety of salads, as a side or main course. Pasta salads in which you might add Parmesan can be substituted with the yeast. Green salads mixed with cherry tomatoes, olives, sliced red onion, sunflower or other seeds, slivered almonds or walnuts, a light and flavorful dressing made of simple ingredients like extra-virgin olive oil, balsamic vinegar or lemon juice, kosher salt and freshly-ground pepper can easily become a high-protein, low-carb meal with the addition of a tablespoon of yeast.
[nextpage title=“Next” ]10. Steamed Kale
A superb source of fiber and vitamin K, along with vitamin C has given kale the title of Superfood among green, leafy vegetables. There are folks who do not particularly like the taste of kale, but find it more acceptable when combined with spinach, or in soups. It comes in three varieties — curly, which has a somewhat bitter, pungent taste, ornamental variety which is milder, and dinosaur kale, also known as Tuscan kale, which tends to be somewhat sweeter than the other varieties. Steamed kale with a spoonful of the yeast packs a punch of nutrients for the veggie-lover.
[nextpage title=“Next” ]11. Pierogi
A Polish tradition that is loved by many, pierogis are a comfort food anytime. There are several recipes for fillings that make delicious, wholesome pierogis even without cheese. Potatoes and mushrooms or peas, garlic, vegan butter or olive oil, fresh herbs such as sage can be used as fillings to which you can add nutritional yeast instead of cheese. A great meal on their own, they can be a source of all the goodness of high nutrition and flavor for the dairy-free diet. Or try them with a filling of sweet potatoes, sauerkraut and sage with the yeast. It would make a great dish for Thanksgiving!
