Nutritional Yeast handout

Mary Purdy, MS, Registered Dietitian Seattle Healing Arts Ctr -­‐ 6300 9th Ave NE -­‐ Ste #200 Seattle, WA 98115 P: 206 428-­‐2076 F: 206 524-­‐5054
Mary@NourishingBalance.com Nutri&onal Yeast Flakes: Go ahead, be flaky! What to try How to try it Massage onto roasted veggies Cut your favorite vegetables for roas&ng into bite-­‐sized pieces. Drizzle with olive oil, add a few tablespoons of nutri&onal yeast with other favorite herbs and spices. Massage with hands to evenly coat everything together. Roast veggies in oven un&l tender. Sprinkle on popcorn Add with a light flavored oil, chili powder, and dried oregano. Add to savory oats Cook ½ cup oats with ½ cup water, ½ cup non-­‐dairy milk and 3 tablespoons nutri&onal yeast, bring to boil then reduce heat to medium and cook un&l liquid is dissolved. Sauté veggies like onion, mushrooms, collard greens and combine with cooked oats and your favorite herbs for a quick, hearty, single serving dinner.2 Try in mashed veggies Add a nuPy, cheesy flavor to mashed or smashed potatoes, winter squash, sweet potatoes, cauliflower, carrots, parsnips. Make a pasta sauce In a blender, combine 1 pound firm tofu, 2 cups mashed sweet potato, 3 tablespoons nutri&onal yeast, 1 teaspoons salt or miso, ½ cup water, 10 fresh tarragon leaves, and process un&l smooth. Transfer to saucepan, heat un&l warmed, and serve over your favorite pasta.3 Sprinkle on a garden salad A great salad topper accompanied with nuts and seeds. Use as toast topper Add a dash of nutri&onal yeast to toast with hummus and/or avocado slices. Add to burritos or quesadillas Want that cheesy flair from your burritos but don’t do dairy? Sprinkle nutri&onal yeast in a burrito or quesadilla with beans and sautéed veggies. Make almond “parmesan” Combine ¼ cup nutri&onal yeast, 1/3 cup raw almond, process un&l crumbly, keep refrigerated. Try varia&ons with dried garlic powder and herbs. Make a dipping sauce or spread Combine 1 cup mashed buPernut squash, ¾ cup dairy free yogurt (amande or coconut), ¾ cup water, 4-­‐5 tablespoons nutri&onal yeast, ¼ cup raw cashews, 3 tablespoons rice flour, ½ -­‐ 1 chipotle pepper in adobo sauce (depending on taste preference), and 1 teaspoon miso in blender and process un&l smooth. Transfer to saucepan and heat over medium heat un&l thickened and gooey.4 Handout created by Sarah Beyler for Mary Purdy, MS, RD Mary Purdy, MS, Registered Dietitian Seattle Healing Arts Ctr -­‐ 6300 9th Ave NE -­‐ Ste #200 Seattle, WA 98115 P: 206 428-­‐2076 F: 206 524-­‐5054
Mary@NourishingBalance.com What is it? Nutri&onal yeast is a deac&vated yeast, meaning it has been heated and no longer carries leavening abili&es like ac&ve baking yeast. It is a source of protein, low in fat and salt, gluten-­‐free, and most brands are for&fied with B-­‐vitamins, making it source of B-­‐12 for vegetarians.1 It comes in flaked or powdered form and has a bright golden yellow color. What kind of vitamin am I ge3ng? There are various forms of vitamin B12 depending on its chemical make-­‐up. B12 found in supplements and for&fied products like nutri&onal yeast is most commonly of the “inac&ve” form, meaning the body must convert it to a more readily used “ac&ve” form. What to look for? When choosing supplements or for&fied products, the type of B12 may be listed on the product’s nutri&on label. Make sure the nutri&onal yeast you buy is “for&fied” and if possible check to see if B12 is in the form of “methylcobalamin” or “cyanocobalamin.” These forms are more readily used in the body.5 References: 1.  hPp://lesaffre-­‐yeast.com/faq.html 2.  Recipe adapted from Jackie Sobon’s “Savory Rosemary Veggie Oats,” at Vegan Yack APack, hPp://veganyackaPack.com 3.  Recipe adapted from Emily Malone’s “Penne with Creamy Vegan Sweet Potato Sauce,” at www.DailyGarnish.com. 4.  Recipe adapted from Dr. McDougall’s “Smokey Chipotle (No Queso) Nacho Cheese.” 5.  B12. Oregon State University Linus Pauling Ins&tute. hPp://lpi.oregonstate.edu/infocenter/vitamins/vitaminB12/ Handout created by Sarah Beyler for Mary Purdy, MS, RD