Posted by Healthy Bitch Daily on Sep 26, 2012
Nutritional yeast is vegan's BFF. Here are four reasons to get friendly with it.
You knew he wasn't good for you anymore, but cutting the cord for good? That shit was tough. And while it ain't always easy living the cheese-less life, you've probably picked up a new beau in the form of nutritional yeast. Yes, it's deliciously nutty, cheesy and amazing in every way, but it's more than just a pretty face. That magic yellow dust packs several important health benefits, giving you all the more reason to indulge:
1. B Vitamins. In the same way that your pee turns neon when you take lots of vitamins, this is the reason nutritional yeast is yellow--the color comes from the B vitamin riboflavin. Most brands of nutritional yeast are also packed with vitamin B12—that oh-so-important one for us veg girls. About one tablespoon will give you all the B12 you need for a day, so eat up.
2. Fiber. We probably don't have to remind you why fiber is important, but suffice to say it kicks heart disease, diabetes and high blood pressure to the curb. One ounce of nutritional yeast contains about 7-8 grams of fiber, which is more than enough to keep you regular and healthy. Add a little sprinkle to your veggies and it's double the fiber, double the fun.
3. Fat and Sodium. Unlike cheese (or even vegan cheese), nutritional yeast is low in both fat and sodium, making it a way better option when you're jonesin' for some comfort food. Blend some raw cashews with a little nutritional yeast, non-dairy milk and salt/pepper to make a yummy sauce for your mac and (no) cheese.
3. Protein. With about 5 grams of protein per tablespoon, you can't go wrong adding it into veggie-based soups or pasta dishes.
4. Zinc. Nutritional yeast is also a great source of zinc—that snazzy little mineral that helps out your immune system, your sense of smell and taste and your sex hormones. Since many vegans and vegetarians can form a zinc deficiency, it's important to get enough in your diet or through supplements.
Pick up nutritional yeast at your local health food store and fulfill all your cheesy fantasies. Need recipe inspiration? Here's a dish from Joanna at Vegan WifeStyle that will have you salivating:
Cheesy Cauliflower Bake
What you Need
1 head of cauliflower (about 3 cups chopped)
1 head of broccoli (about 2 ½ cups chopped)
1 1/2 cups of uncooked quinoa pasta
4 tablespoons organic tamari or soy sauce
2 cups of almond milk
1 3/4 cups of nutritional yeast (1 1/4 in mix, 1/2 to sprinkle on top)
2 Ener-G egg replacers
1 can of organic sweet peas
Salt and pepper, as needed
How to Make It
Preheat oven to 375 degrees. Line a glass pan with foil and set aside. Chop cauliflower into large chunks and run across a cheese grater (if it has two sides, grate across the larger holes). Chop the broccoli into chunks (golf ball size) then cut each in half. In a large bowl combine almond milk, soy sauce and nutritional yeast. Combine egg substitute and water, stir until completely dissolved, then add to the sauce mix (make sure it's dissolved before adding; this will help the yeast and milk become creamier). Add the cauliflower, broccoli, peas and the quinoa pasta to the bowl and mix. (Note: It will be a little runny, but will thicken up while cooking.) Pour the mixture into the glass pan, sprinkle the remaining 1/2 cup of nutritional yeast on top, then cover with foil. Cook for 25-30 minutes, until pasta is cooked. Uncover, then cook 10 more minutes until the top starts to crisp. Enjoy!
What's your favorite way to use nutritional yeast? Let us know in the comments!
Mara Tyler, Managing Editor
Mara Tyler is the gal behind Cheap And Simple Vegan Recipes, a no-nonsense blog for vegans who want easy and affordable meals. With a mission to make veganism accessible to anyone, she promotes progress, not perfection. When she’s not making a mess in the kitchen, she can be found reading bad chick lit, scouting out new indie bands or attempting to find bliss in yoga. Visit her website or find her on Facebook at CheapSimpleVegan or follow her on Twitter @CheapSimpleVeg.
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