What the heck is nutritional yeast? Food writer and holistic health counselor Melissa Beveridge explains—and declares her love for this flaky vegan staple.
I had the pleasure of being introduced to Lisa McComsey, co-author of The Vegan Cheat Sheet, at a health event in November. Lucky for me, we immediately bonded over our love of writing and food. True confession: I’m not a vegan. But before you write me off, hear me out: I’m a dedicated holistic health counselor, avid foodie, and food writer. I love food. I love all food, including vegan food, and I want to share vegan cuisine with my fellow foodies—no matter what their gastronomic persuasion.
My professions as holistic health counselor and food writer keep me current on the various diets, cuisines, fads, and cultural ingredients. One of my favorite local restaurants, From Seed To Sprout in Avon-by-the Sea, NJ, serves vegan cuisine. When I bring my non-vegan friends there, they don’t realize it’s vegan until I tell them. They love it—and are usually shocked at how good the food is, because they think vegan food is “blah.” I’m here to change that thought and show people that vegan food is delicious.
My professions as holistic health counselor and food writer keep me current on the various diets, cuisines, fads, and cultural ingredients. One of my favorite local restaurants, From Seed To Sprout in Avon-by-the Sea, NJ, serves vegan cuisine. When I bring my non-vegan friends there, they don’t realize it’s vegan until I tell them. They love it—and are usually shocked at how good the food is, because they think vegan food is “blah.” I’m here to change that thought and show people that vegan food is delicious.
Now for the “meat” of this post: Nutritional yeast. Vegan readers, you've likely eaten it or stock it in your pantry. For those who haven’t heard of it, you’re in for a treat! This vegan staple is a yeast that’s grown mostly on beet sugar, deactivated by heat, and then crumbled for your enjoyment. (It comes in flake and powder form). Because it’s an inactive yeast, you can add it to many dishes that active yeasts can’t handle. Often used as a cheese-flavoring substitute in vegan cooking , nutritional yeast has a nutty, cheesy taste. I’m telling you, it’s absolutely delicious. One of my favorite ways to enjoy it is sprinkled over vegan mac and cheese.
Health bonus: Nutritional yeast is an excellent source of protein, containing essential amino acids and B-complex vitamins. For all those vegetarians out there, it's an excellent (vegetarian source) of vitamin B-12. This critical nutrient helps produce red blood cells and provides protective insulation around your nerves. Vegetarians have a hard time getting enough B-12 in their diets, because it comes primarily from animal products. But one tablespoon of nutritional yeast gives you a full day’s worth of this vitamin!
Nutritional yeast also contains 9 grams of protein (that’s more than one egg’s worth!) and 4 grams of fiber. Optimal gut health requires that you have enough fiber in your system to keep your digestive track, well, on track. Fiber also regulates your blood sugar.
If that’s not enough, nutritional yeast is also a great source of folic acid. Whether you’re pregnant (or planning to be), or just trying to eat healthfully, your body needs folic acid, which prevents major birth defects and plays a critical role in cell maintenance and production. Oh, and did I mention this nutritional powerhouse is also gluten free? What’s not to love?
If you haven’t yet added nutritional yeast to your diet, try it out in your next recipe—vegan or not! If I’ve intrigued you, there are some great recipes to try in The Vegan Cheat Sheet, including Alfredo Sauce (recipe below), Eggplant “Parmesan,” and Mushroom Risotto, which all feature nutritional yeast.
Nutritional yeast also contains 9 grams of protein (that’s more than one egg’s worth!) and 4 grams of fiber. Optimal gut health requires that you have enough fiber in your system to keep your digestive track, well, on track. Fiber also regulates your blood sugar.
If that’s not enough, nutritional yeast is also a great source of folic acid. Whether you’re pregnant (or planning to be), or just trying to eat healthfully, your body needs folic acid, which prevents major birth defects and plays a critical role in cell maintenance and production. Oh, and did I mention this nutritional powerhouse is also gluten free? What’s not to love?
If you haven’t yet added nutritional yeast to your diet, try it out in your next recipe—vegan or not! If I’ve intrigued you, there are some great recipes to try in The Vegan Cheat Sheet, including Alfredo Sauce (recipe below), Eggplant “Parmesan,” and Mushroom Risotto, which all feature nutritional yeast.
Learn more about Melissa, her passion for food, and how she rubbed elbows with Martha Stewart by visiting MBEEWELL.
ALFREDO SAUCE
Serves 4
¾ cup raw cashews
¾ cup water
3–4 cloves garlic, minced
4 tablespoons nutritional yeast
1 teaspoon salt
Black pepper, to taste
¼ cup to 1 cup water
¾ cup water
3–4 cloves garlic, minced
4 tablespoons nutritional yeast
1 teaspoon salt
Black pepper, to taste
¼ cup to 1 cup water
- In a blender or food processor, purée cashews and water until smooth
- In a heavy dry pan, cook garlic over low heat for 3 minutes. Add cashew cream, nutritional yeast, salt, pepper, and ¼ cup water.
- Heat thoroughly, adding more water if sauce is too thick. Toss with pasta of choice and serve immediately.
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