by Nutritional yeast is a deactivated yeast that is grown on molasses or other carbohydrates. It is usually yellow or reddish in color and lends a nutty, cheese-like flavor to foods. Nutritional yeast has become a popular ingredient in vegan cooking as it can serve as a substitute for cheese due to its similar taste and nutritional profile.
Nutritional Composition
Nutritional yeast is highly nutritious and contains an impressive array of vitamins and minerals. One tablespoon of nutritional yeast contains:
– Protein (8 grams): Nutritional yeast is an excellent plant-based source of complete protein that provides all essential amino acids.
– B-complex vitamins: Nutritional Yeast is especially rich in B12 as well as riboflavin, niacin, thiamin and B6. B12 is otherwise difficult to obtain from plant foods.
– Vitamin E: It contains gamma-tocopherol, a powerful antioxidant form of vitamin E.
– Selenium: This trace mineral acts as a powerful antioxidant and supports thyroid function.
– Zinc: Necessary for wound healing, immunity and cell growth.
– Iron: Helps carry oxygen throughout the body and support other metabolic processes.
– Other minerals: Nutritional yeast is also a good source of magnesium, phosphorus and chromium.
Varieties of Nutritional Yeast
There are two main varieties of nutritional yeast available – active yeast and inactive yeast. Active yeast contains live cultures while inactive (also called dead) yeast does not:
– Active yeast: Often used in bread making as it can leaven and raise dough. Not suitable for people with yeast sensitivities or infections due to the live cultures.
– Inactive (dead) yeast: Baked or exposed to high heat to kill any live cultures. This variety is commonly used in cooking or as a supplement due its nutty flavor and high nutrient profile without any risks from live yeast.
Uses and Health Benefits
Due to its high nutrient content and versatile flavor, nutritional yeast has many uses and provides wide-ranging health benefits:
Uses
– Sprinkled on popcorn, pasta dishes, salads, mashed potatoes, casseroles, soups, gravy etc. to add a nutty, cheese-like flavor.
– Used instead of Parmesan cheese for its similar flavor and texture.
– Used to make vegan mac and cheese, cheese sauces and other plant-based cheese alternatives.
Health Benefits
– Supports bone health due to vitamin K, vitamin B12, riboflavin and other nutrients.
– Promotes heart health with selenium, B vitamins and absence of cholesterol.
– Boosts immunity with zinc, selenium, B vitamins and protein.
– Promotes healthy cell growth and repair with zinc, iron and B vitamins.
– Supports thyroid function with selenium content.
– May help reduce inflammation from antioxidant compounds like selenium.
– May improve mood and energy levels from B vitamin content.
So in summary, nutritional yeast offers a highly nutritious and healthy plant-based source of protein, vitamins, minerals and antioxidants when consumed as part of a balanced diet. Its versatility, nutrition and great taste also make it an invaluable addition to vegan and vegetarian cooking.
How to Use Nutritional Yeast
There are many delicious ways to incorporate nutritional yeast into meals:
– Sprinkle onto popcorn or salads for a flavorful topping rich in B vitamins.
– Toss with pasta and marinara sauce for a cheesy pasta dish.
– Whisk into plant milks with miso paste and turmeric to make vegan cheese sauces.
– Stir into macaroni and cheese recipes in place of dairy cheese.
– Blend into creamy dips, dressings and sauces for a noticeable flavor boost.
– Add a spoonful to mashed potatoes or mix into casseroles for extra nutrition.
– Use as a sprinkling on top of roasted or steamed veggies instead of parmesan.
– Whisk a tablespoon into eggs or scrambles for heartier vegan egg dishes.
– Try heating nutritional yeast with Earth Balance and nooch for an indulgent popcorn topping.
As you can see, the versatility of nutritional yeast allows you to enjoy it in both savory and sweet recipes. Experiment with different applications to discover new favorite mealtime uses.
Benefits for Vegans and Vegetarians
Nutritional yeast is especially valued in vegan and vegetarian diets for its unique nutritional perks:
– Provides a reliable, whole food source of vitamin B12 which is otherwise difficult to obtain from plant foods alone. B12 deficiency is a serious concern for long-term vegans and vegetarians.
– Acts as a tasty substitute for animal-derived cheese and parmesan, allowing vegans to enjoy classic dishes like mac and cheese without dairy.
– Delivers complete protein containing all essential amino acids, helping vegetarians and vegans meet daily protein needs without meat or other animal products.
– Boosts the nutritional profiles of meals with extra vitamins, minerals and antioxidants to support a balanced plant-based diet.
– Satisfies cravings for savory, umami-rich foods with its hearty, cheesy flavor that makes meals more satisfying.
– Accommodates special diets by being naturally gluten-free, soy-free and suitable for most allergies and food sensitivities.
So nutritional yeast is an incredibly valuable superfood addition for those following a vegan or vegetarian lifestyle. It ensures you can enjoy familiar dishes and feel nourished with all key nutrients. Be sure to incorporate it regularly into plant-based cooking and snacks.
*Note:
1. Source: Coherent Market Insights, Public sources, Desk research
2. We have leveraged AI tools to mine information and compile it
