Ingredient Profile: Nutritional Yeast
Nutritional yeast, sometimes called ‘nooch’, is a staple ingredient in many plant-based recipes. But what the heck is it? And when and why would you use it in the kitchen? Read on for answers.
What is Nutritional Yeast?
Nutritional yeast is an inactive form of yeast, derived from the saccharomyces cerevisiae species of yeast. Since it’s inactive (i.e. ‘dead’), that means you can’t use it to do things like bake bread or brew beer. It will not grow anything. You can buy it in the bulk foods section of your grocery store, or pre-packaged, usually in the baking or spices aisle. The small golden flakes look kind of like fish food, but don’t worry, this is definitely for people and it’s a great staple to have in your pantry, especially if you’re avoiding dairy.
What are the Health Benefits of Nutritional Yeast?
Two tablespoons of nutritional yeast pack a whopping 10 grams of protein and 4 grams of fiber (not that you’d ever eat that much in one sitting), and most nutritional yeast sold on the market today is fortified with vitamin B12.
Humans don’t need a lot of B12, but deficiencies can manifest in a host of ways: fatigue, loss of appetite, memory problems. An unaddressed B12 deficiency can eventually morph into a serious problem with the nervous system, so this isn’t something you want to ignore.
If you’re not eating a lot of meat or dairy, vitamin B12 can be hard to get. But even those who do eat meat could be deficient. I’d love to say we could just add nutritional yeast to our lunch each day and that’s that. But if you’re truly deficient in this nutrient, which should be confirmed through testing, then you’ll likely want to take a supplement (as always, be sure to check with your doctor first).
Bottom line: nutritional yeast does have some health benefits, but its true value is in its culinary uses.
Why Use Nutritional Yeast in Your Cooking?
Nutritional yeast adds umami flavor to dishes. Do you know of the five basic tastes? I’m taking about sweet, salty, bitter, sour, and umami. Some people describe umami as ‘savoriness’. Umami is why we love bacon, aged cheeses, and cured meats.
Nutritional yeast pumps up umami by adding a cheesy taste taste to dishes- but with out the cheese- and saltiness, but without the sodium. Some people use it all by itself, sprinkling it directly on their salads or tossing it into their popcorn. But more often nutritional yeast is one of many ingredients in a recipe that help lend umami flavor to a dish.
What Kinds of Recipes Include Nutritional Yeast?
Nut-based Cheeses
From cream “cheese” spreads to decadent Mexican-style queso and vegan parmesan you can sprinkle on your pasta and salads, nutritional yeast is a key ingredient.
Soups and Broths
I like to add a couple tablespoons to whatever soup I’m making. Sometimes to lend a cheesy flavor, and other times to just add depth to the broth. It really works.
Dressings and Sauces
I made a dressing for kale chips and the nutritional yeast gave it that extra uumph. And nutritional yeast is also a key ingredient in sauces like cashew béchamel (a traditional white sauce, made dairy-free).
Countless Other Recipes
The list of recipes featuring nutritional yeast is literally endless. I have used it in veggie burgers, tofu “egg" scrambles, and dairy-free pesto.
