Nutritional Yeast

Nutritional yeast, which is also known as Brewer’s yeast, is a deactivated form of yeast that doesn’t foam or froth, making it different from the yeast you would use to make dough ferment or rise. Although it’s common in the vegan and vegetarian world (sometimes lovingly referred to as “nooch”), it is a very healthy addition to anyone’s diet.

It is gluten-free, low in fat, and low in sodium. It is a complete protein (which means a good source of essential and non-essential amino acids) and contains a wealth of B vitamins, including B-12 which aids in managing stress levels. Rich in folic acid, it aids in maintaining optimum cholesterol levels and is great for those with diabetes.

One tablespoon of a cup of nutritional yeast contains 22 calories, 4 grams of protein, and 2.5 grams of carbs – 2 of which are dietary fiber – so that means 0.5 grams of net carbs. So watch your portion and use as a spice in phase 2 so you are using spice calorie amounts. Use more liberally in phase 3.

Nutritional yeast is a delicious way to infuse flavor in a variety of meals and add numerous health benefits. Its nutty, cheese-like flavor has been popular for those wanting to make healthier choices. Introduce it to your diet gradually – too much too quickly can lead to gas and bloating, and nobody wants that!

One tip for using this amazing supplement is to take an old shaker bottle (like you’d use for Parmesan cheese) and fill it up and then you can spoon it out or shake it on!

Some suggestions for sprinkling on the nutrition and flavor:

• Sprinkle it in your scrambled eggs or omelets
• Add it to your soups to add creamier texture
• Blend into your favorite salad dressing recipe or sprinkle over your salad
• Sprinkle over cooked vegetables – beans, cauliflower, spinach, zucchini “noodles” etc.
• Combine with LCE seasonings for a delicious flavor boost
• Mix into meatloaf, meatballs or hamburger patties
• Add to your favorite casseroles – kids love it!
• Blend into baked goods such as muffins and breads
• Mix in cooked quinoa for an extra nutty flavor
• Sprinkle on pasta or rice dishes with dried parsley as a garnish
• Sprinkle on popcorn – probably the most popular way to eat it!
• Mix in vegetable dips to add a nutty/cheese flavor
• Top off soups with a generous shake on top

It is sold in the form of flakes or as a powder. You can buy it in the bulk section at Whole Foods or Sprouts. Order my favorite brand online here.