A few months ago a dear friend, client Doctor & Inventor, Dr J suggested I add Nutritional Yeast to my diet. In a nation where so many are nutrient deficient nutritional yeast is a great way to add to your micro nutrient and phytonutrients.
"Nutritional yeast has a unique savory flavor that resembles cheese, making it a great alternative for adding flavor without salt, sugar or fat. Some people say it adds a nutty flavor to foods. It can add more texture to cold dishes like salads and yet turns creamier when added to hot dishes" Taste of Home
But honestly, What is it? And, why the heck do we need it! We've all heard of the term "super foods" and I know it can be overwhelming & misleading when anything is labeled a SUPER FOOD!
NUTRITIONAL YEAST is most definitely a super food you've gotta try and must add to your daily nutrition routine.
What to know:
Nutritional yeast is inactivated: Meaning it will not contribute to a rise in dough.
Nutritional Yeast is grown on a glucose medium such as molasses or sugar cane. The yeast is then deactivated
by heat, harvested, washed, dried, and crumbled before being
packaged for distribution.
After production the end product is a golden yellow flake-like product with a very unique cheesy flavor that many people enjoy. Nutritional Yeast is also sold as a powder or in granules. Make sure to read the labels and choose a quality brand like the one listed above.
Benefits of Nutritional Yeast:
Highly nutritious. Nutritional yeast is packed with good nutrients you want more of while having less of the nutrients you don’t want.
2. Very versatile. Nutritional yeast is naturally low in sodium and calories while also being fat-free, sugar-free, gluten-free, and vegan. This helps make it fit into nearly any diet or eating style.
3. Excellent source of plant-based protein. Using nutritional yeast is a great way for people following a plant-based diet to meet their protein needs. Just 2 Tbsp contains 10 grams and is a complete protein since it has all nine essential amino acids.
4. High in vitamins and minerals. Most Americans are nutrient deficient and nutritional yeast is an excellent source of many B vitamins and minerals like iron. It's fortified which makes it a fantastic option for people who don’t eat animal products to get enough vitamin B12, a vitamin only found in animal foods. Unnoticed Iron deficiency can lead to health conditions like anemia, which restricts the amount of oxygen carried throughout the body. Nutritional yeast can help meet iron needs.
5. Good source of fiber.The recommended daily intake of 30-38 grams for men and 21-15 grams for women. Most Americans don’t get enough fiber, so nutritional yeast can help meet .Two tablespoons of nutritional yeast provide about 4 grams of fiber.
How & When to Use Nutritional Yeast
Nutritional yeast should be versatile ingredient thought of like a topping or seasoning that can be used and sprinkled on all types of foods, recipes & snacks!
Here are some ideas my client & I suggest:
Sprinkle it on popcorn
Season avocado toast with it
Sprinkle it on chips, or make your own veggie chips like these crispy and garlicky kale chips
Use it to add flavor to cooked eggs
Create vegan Parmesan cheese by blending it with raw cashews, garlic powder, and a little salt until it creates a powdery texture, then sprinkle it on pasta or whatever you like
When my client Dr.J suggested Nutritional Yeast I was a little skeptical and I wasn't sure I'd like it. But it's been a complete game changer and a great addition to my healthy sustainable swaps. I highly recommend this nutty cheesy treasure.