Nutricional Yeast
Nutritional yeast, also known as “nooch,” is a popular food product often used in vegan cooking.
It is an inactivated version of the yeast you’d use to make bread or beer.
In recent years, nutritional yeast has gained popularity as a versatile and nutritious ingredient in vegan and plant-based cooking. This savory, cheese-like substance offers a host of health benefits and culinary possibilities, making it a staple in many vegan kitchens.
What is Nutritional Yeast?
Nutritional yeast is a deactivated yeast strain, typically Saccharomyces cerevisiae, that is grown on molasses or other nutrient-rich mediums. After cultivation, the yeast is deactivated through heating, drying, and processing, resulting in a flaky or powdery substance with a savory, umami flavor. Nutritional yeast is commonly sold in the form of flakes or powder and is available at most health food stores and online retailers.
Nutritional Profile of Nutritional Yeast:
Nutritional yeast is prized for its impressive nutritional content, making it a valuable addition to vegan and plant-based diets. Here's a breakdown of its key nutrients:
Protein:
Nutritional yeast is a complete protein, containing all nine essential amino acids that the body cannot produce on its own. With approximately 2 grams of protein per tablespoon, nutritional yeast is a valuable source of plant-based protein for vegans and vegetarians.
B Vitamins:
Nutritional yeast is rich in B vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), and B12 (cobalamin). These vitamins play essential roles in energy metabolism, nervous system function, and red blood cell production.
Minerals:
Nutritional yeast provides a range of minerals, including zinc, selenium, manganese, and molybdenum. These minerals are important for immune function, antioxidant activity, and overall health.
Fiber:
Nutritional yeast is a good source of dietary fiber, with approximately 3 grams per tablespoon. Fiber is essential for digestive health, promoting regularity, and supporting a healthy gut microbiome.
Antioxidants:
Nutritional yeast contains antioxidants such as beta-glucans and glutathione, which help protect cells from oxidative damage and reduce inflammation in the body.
Culinary Uses of Nutritional Yeast:
Nutritional yeast has a savory, cheese-like flavor that makes it a versatile ingredient in vegan and plant-based cooking. Here are some popular culinary uses:
Cheese Sauce:
Nutritional yeast is a key ingredient in vegan cheese sauces, adding a cheesy flavor and creamy texture. Simply blend nutritional yeast with plant-based milk, cashews, spices, and seasonings to create a delicious and nutritious cheese sauce for pasta, nachos, or vegetables.
Popcorn Topping:
Sprinkle nutritional yeast over freshly popped popcorn for a savory, umami twist. The flakes adhere to the popcorn kernels, creating a cheesy and satisfying snack.
Salad Dressings:
Nutritional yeast can be incorporated into homemade salad dressings to add depth of flavor and nutritional value. Combine nutritional yeast with olive oil, lemon juice, garlic, and herbs for a delicious and nutritious dressing to drizzle over salads or roasted vegetables.
Breading and Coating:
Nutritional yeast can be mixed with breadcrumbs or cornmeal to create a flavorful breading or coating for tofu, tempeh, or vegetables. The flakes add a savory crunch and enhance the flavor of the dish.
Seasoning Blend:
Create a homemade seasoning blend by combining nutritional yeast with spices such as garlic powder, onion powder, smoked paprika, and sea salt. Use the seasoning blend to add flavor to roasted vegetables, grains, or tofu dishes.
Health Benefits of Nutritional Yeast:
Supports Immune Function:
Nutritional yeast is rich in beta-glucans, a type of fiber that has been shown to enhance immune function and reduce the risk of infections and illnesses.
Promotes Digestive Health:
The fiber content of nutritional yeast supports digestive health by promoting regularity, reducing constipation, and supporting a healthy gut microbiome.
Boosts Energy Levels:
The B vitamins in nutritional yeast play essential roles in energy metabolism, helping convert carbohydrates, fats, and proteins into usable energy for the body.
Supports Vegan and Plant-Based Diets:
Nutritional yeast is a valuable source of plant-based protein, B vitamins, and minerals, making it an important dietary staple for vegans and vegetarians who may have limited access to these nutrients from animal sources.
Nutritional yeast is a versatile and nutritious ingredient that offers a range of health benefits and culinary possibilities.
Whether you're looking to add flavor to your favorite dishes, boost your nutrient intake, or support your vegan or plant-based lifestyle, nutritional yeast is a valuable addition to any kitchen pantry.
With its savory, cheese-like flavor and impressive nutritional profile, nutritional yeast is sure to become a staple in your cooking.
