What is Nutritional Yeast?

  by: Elizabeth Beals

   Nutritional Yeast is an amazing source of vitamins, minerals and protein for vegans and meat-eaters alike. If you buy the kind that is fortified with vitamin B12, (which I recommend) then you are getting 150 percent of the vitamin B12 (based on a two tablespoon serving). How amazing is that? Vegans often get asked, "Aren't you worried about getting enough protein in your diet?" First of all, there is a good deal of debate about how much animal protein our bodies actually need. If you would like to read more about animal based protein, and how it affects our bodies, I recommend reading the book The China Study. Second, if we as vegans are eating a healthy plant-based diet, and not just potato chips and soda, then we are most likely getting all the vitamins and minerals that our bodies need. B12 is a vitamin that we do miss out on; but, by simply adding Nutritional Yeast that has been fortified with B12 to our diet, we need not worry. We can have it all!

    Nutritional values vary from brand to brand but, on average, two tablespoons equals 9 grams of complete protein and provides all 18 amino acids, 9 of which the human body cannot produce itself. One serving of fortified yeast provides us with 20 percent of the recommended daily value of iron, and it is also a source of selenium and potassium. It is naturally low in fat and sodium it's also free of sugar, dairy, and gluten. In addition, because it is chocked full of the B complex vitamins, it helps your body to convert food to energy more easily, and can minimize depression, insomnia, nervousness, fatigue, trembling, loss of appetite, PMS, mood changes and irritability. Plus, our skin, hair, and nails will look great! I buy mine in the bulk section at the health food store.
 
 So, how do you use it, you ask? Well, my favorite way to eat it is on popcorn. A very simple snack or even a light meal. It has a cheesy taste and is the perfect replacement for parmesan cheese.

You will need:
Popcorn, as much or as little as you like to eat
1-2 tablespoons of oil, coconut oil gives a nice flavor, unless you are using an air-popper
Bragg's Liquid Aminos (a soy sauce alternative), just enough to lightly drizzle on the popcorn
Nutritional Yeast, use as much as you would parmesan cheese

1. Pop the corn kernels in a large sauce pan or a stock pot if you are making a lot, with a little oil. Heat the oil over a medium heat with the kernels in the pan and cover with a lid. Keep the pan moving so you don't burn the kernels. When the popping slows to one pop every 2-3 seconds, you are done.
2. Drizzle the popcorn with Bragg's to give it a salty taste and to help the Nutritional Yeast have something to stick to.
3. Sprinkle the Yeast over the popcorn and mix all together. I keep my yeast in a spice jar on the table to sprinkle on just about everything I eat. Mixing can either be done in the pot or a large bowl.

I hope you enjoy this easy snack and try Nutritional Yeast on other things. You never know until you try!