May We Recommend: Nutritional Yeast | The Jewish Week | Food & Wine

May We Recommend: Nutritional Yeast


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Spoon of yeast flakes Photo credit: © Rodrigo De Souza Mendes Junqueira /Dreamstime

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A tablespoon or two of nutritional yeast (sometimes called nooch) provides a dairy-free, low-sodium, low carb, low-fat option for anyone who wants to add a touch of cheese flavor to a dish. Nutritional yeast offers a nice dairy-free cheese substitute for kosher meat dishes and vegan dishes. Many brands are kosher.

Not to be confused with brewer’s yeast, which is used for baking and brewing beer, nutritional yeast is a different strain known as saccharomyces cerevisiae. Research has shown that saccharomyces cerevisiae is a natural probiotic that can help boost the immune system, reduce inflammation, lower cholesterol, and support healthy digestion.

Nutritional yeast is a complete protein, which means it provides all 18 amino acids beneficial to your health, making it an excellent vegan option to consuming animal proteins. Nutritional yeast is also rich in B complex vitamins, including B-1 (thiamine), B-2 (riboflavin), B-6, B-12, plus iron, zinc, selenium, and potassium. It’s usually fortified with folic acid, which is beneficial for healthy pregnancies. With just twenty calories per tablespoon, nutritional yeast may just be your secret ingredient for healthier cooking. Many brands are gluten-free and kosher.

How to use it: Sprinkle over popcorn and salads. Add to egg dishes, casseroles, soups and sautéed or roasted vegetables. Use it to make a vegan “cheese” sauce for pastas and pizzas.

These “cheesy” kale chips are a low-fat, nutritious alternative to potato chips. Picky eaters who refuse to eat raw or sautéed kale, will enjoy them!

Quick and Easy Spicy Kale Chips

Melanie Young is a certified holistic health coach and author of Getting Things Off My Chest: A Survivor’s Guide to Staying Fearless & Fabulous in the Face of Breast Cancer. Twitter@mightymelanie Instagram/melaniefabulous

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