For many years, I hated eating broccoli. I felt it was bland, had no taste but I would eat it because I knew it had nutritional value. One day a few years ago, a very good friend of mine introduced me to the ‘art’ of sprinkling nutritional yeast on my broccoli, and eating it has never been the same! I now look forward to my broccoli time.
So What is Nutritional Yeast?
Nutritional yeast, often called “nooch,” is a deactivated yeast popular among vegetarians and vegans for its cheesy flavor and nutritional benefits. Derived from Saccharomyces cerevisiae, it is grown specifically for consumption and is commonly sold as flakes, granules, or powder.
I didn’t realize how popular it is until I started introducing it into my meals and researching plant-based diets.
How is Nutritional Yeast Used?
Now here’s the fun part. Nutritional yeast is very versatile. It can be sprinkled on popcorn, pasta, or salads, blended into sauces, or used as a thickener for soups and stews. It is also a key ingredient in vegan cheese recipes and plant-based creamy dressings.
One thing to point out though, is that it has a very strong smell. The first time I perceived it, I was like no way I’m eating that or adding it to my meal! But you eventually get used to the smell and I would even argue that you start to crave the smell!
Nutritional Benefits of Nutritional Yeast
Nutritional yeast is rich in essential nutrients, especially for those on plant-based diets. It is an excellent source of:
- B vitamins, including B12 (if fortified), which support energy production and nerve health.
- Protein, containing all nine essential amino acids, making it a complete protein source.
- Fiber, promoting digestive health.
- Antioxidants, such as glutathione and selenium, which protect against oxidative stress.
Fortified vs. Unfortified Nutritional Yeast
In doing my research on which ones to keep buying, I learned that there are two types: the Fortified and Unfortified. The main difference is that the fortified one is enriched with additional nutrients like vitamin B12, iron, and folic acid while the unfortified contains only the naturally occurring nutrients from the yeast itself.
Cultural and Medicinal Uses
While commonly used as a dietary supplement in modern plant-based diets, nutritional yeast has its roots in health and wellness practices. It has been used as a natural remedy to support digestion, boost energy levels, and strengthen the immune system.
Does Nutritional Yeast Expire?
It has a long shelf life if stored properly in a cool, dry place in an airtight container. It can remain fresh for up to two years. However, check the packaging for specific expiration dates.
What Can I Use Instead of Nutritional Yeast?
If it is unavailable, substitutes include:
- Parmesan cheese for a similar cheesy flavor (non-vegan option).
- Miso paste for a savory umami taste in sauces and soups.
- Soy sauce or tamari for added depth in dishes.
- Sunflower seed powder or ground nuts for creaminess in recipes.
Questions to Explore
Have you tried nutritional yeast before? What’s your favorite way to use it in cooking? Would you consider incorporating it into your meals for added nutrition?
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