Nutritional yeast is a relatively low-calorie ingredient that is very good for your health. It is rich in protein and B vitamins, including B12, as well as being vegan and gluten free. In Brazil, this option is still a novelty, but it can be found in natural food stores. It has a yellow color and comes in flakes, reminding a little grated cheese; therefore, you can use the food to create non-dairy versions of pizzas or mashed potatoes, for example. In addition, yeast can be sprinkled over salads, roasted vegetables and popcorn, or supplement sauces and broths to thicken them.
Method 1 of 3: Finishing dishes with nutritional yeast
Step 1. Throw some nutritional yeast over salads
The ingredient will have a slightly salty feel. Vegetables with plenty of water, such as lettuce, will naturally reduce yeast dryness. Sprinkle the amount of your choice.
If you want to use yeast as an ingredient for salads, store it in a large-mouth grated cheese jar
Step 2. Garnish roasted vegetables
As soon as the vegetables come out of the oven, make sure they are dry; if so, brush with olive oil, then sprinkle with nutritional yeast. They will be creamy as if they had cheese.
Step 3. Use nutritional yeast as a topping for popcorn
Once the popcorn is popped, place it in a large bowl. If you haven't buttered it, add a drizzle of olive oil and stir to spread. Finally, toss the yeast on top and continue mixing so that it is evenly distributed throughout the popcorn.
- If you like, you can add other spices to the popcorn. Some popular options are garlic, thyme, rosemary, pepper and lemon pepper (a condiment based on Sicilian lemon zest and black pepper).
- Yeast has no sodium. If you're taking care of your salt intake, leave it out for popcorn and just add the new ingredient.
Step 4. Season kale chips with nutritional yeast
This is already a pretty healthy snack idea, but it can get even better if you substitute yeast for salt. If sodium intake isn't an issue at the moment, mix in sea salt, ground black pepper and yeast to spice up your appetizer.
- Add a peppery flavor to your kale chips by mixing the following in a food processor:
Add 2 tablespoons nutritional yeast, 2 tablespoons lemon juice, 1 teaspoon ground chipotle pepper, half a teaspoon sea salt, ¼ cup chopped red peppers, 1 cup cashew nuts (dipped in water for 2 hours beforehand) and a dash of cayenne pepper. Sprinkle the processed ingredients over the kale chips before roasting them
Step 5. Complement the fried foods with nutritional yeast
Fried foods are not healthy, as we know. However, if you add yeast to dishes like potato chips and onion rings, at least it will also provide your body with protein and vitamins.
- The ingredient has a light nutty flavor that goes well with many heavier foods, such as fried foods, meats, salad dressings, among others.
- Even with the addition of the product, the fried foods should still be consumed only once in a while.
Method 2 of 3: Replacing Cheese with Nutritional Yeast
Step 1. Replace cheese in recipes with nutritional yeast
Many vegan sauces, especially those that would be cheese-based, use yeast as an option. When appropriate, use the same amount of yeast as you would use grated cheese.
For non-dairy versions of cheese dishes, such as macaroni and cheese, fried foods, or roasted vegetables, add the ingredient right after the preparation is complete. If the dish is drier, add a little olive oil before mixing the product
Step 2. Make pizza with nutritional yeast
When baking a frozen or homemade pizza, do not add cheese. Instead, sprinkle a little yeast to finish. When the dough comes out of the oven, it will have a creamy consistency, as if it had real cheese.
Step 3. Make a vegan mashed potatoes
Cook and mash the potatoes as you normally would. When the dough is homogeneous, add the nutritional yeast. The more you use it, the more marked the nutty flavor and sticky consistency will be.
- The texture of the puree can be even better if you add 1 tablespoon of butter to the mixture. With this method, it will no longer be vegan or dairy-free, so if that's important, use oil instead of butter.
- You can also make the vegan version of other similar-looking dishes, like scrambled eggs; just follow the same process as the puree.
Method 3 of 3: Using Creativity with Nutritional Yeast
Step 1. Replace the breadcrumbs with the component
Breadcrumbs are often used to flesh out recipes; a low-carb option with a similar effect is yeast. Add it to veggie burgers and other presses.
Breadcrumbs are used to make breaded chicken. Replace it with yeast to have a crispier result at the end of the preparation
Step 2. Thicken the texture of sauces and soups with nutritional yeast
Add the ingredient while cooking on the stove. As you stir, the broth will become more consistent. Keep adding the yeast and mixing until you reach the desired result.
Traditional sauces, such as red, and heavier soups, such as vongole, usually go well with the nutty notes of the component
Step 3. Add nutritional yeast to salad dressings
Mix a tablespoon into the salad dressing to fortify it with vitamins and minerals or to thicken it if it's thin.
Many vegan salad dressings use this item to make the texture firmer without having to resort to cheese
Step 4. Make broth with nutritional yeast
Place a medium skillet over medium heat. Add ½ cup of the ingredient and brown, stirring constantly, until you smell its aroma. Later:
- Add ⅓ cup of vegetable oil to yeast. Mix quickly, until the broth bubbles and browns. When it is at this point, add 1 ½ cup of water and continue to stir.
- Add 2 tablespoons of soy sauce to the mixture when it reaches the consistency of broth. Season to taste with salt and pepper.