Nutritional yeast is a food supplement which is very well received not only among the vegan community. Its properties, its versatility and above all its delicious flavor will make it become indispensable in your pantry.
Before you start using it in your recipes it is very interesting get to know him thoroughly so that you know, at all times, what you are drinking.
What actually is nutritional yeast?
To know what it is we have to start from Saccharomyces cerevisiae, a unicellular fungus microscopic whose name means "beer sugar fungus." This fungus has many different strains, among which we can find brewer's yeast, yeast for making bread and, of course, nutritional yeast.
This yeast is grown in sugar cane and beet molasses, fermented, and harvested. It is then washed and subjected to a process of pasteurization and drying to make it inactive.
Thanks to this last step, nutritional yeast is much safer for human consumption. Although, as is not activeWe cannot use it to make bread or beer.
The result, after its production process, is a food that we can find either in powder or golden and crunchy flakes with a taste and smell with hints of cheese and walnut.
Although the most important thing is that it is highly praised for its protein content of high biological value, as well as vitamins, minerals and fiber.
Is nutritional yeast the same as brewer's yeast?
The answer is clearly no is not the same nutritional yeast than beer yeast, although there are many more similarities than differences.
It is true that their names always cause doubt and we cannot talk about one without mentioning the other. So I'll tell you a few things about them so that do not confuse them.
Nutritional yeast and beer yeast are two of the many different types of yeast that exist and both are inactive.
The first big difference is that nutritional yeast is obtained cultivating the mushroom while brewer's yeast is a by-product that is obtained after the fermentation of cereals such as wheat or barley.
The second difference is it's taste. By taking nutritional yeast you will quickly appreciate mild flavors similar to cheese or nuts. However, in brewer's yeast the bitter taste is more noticeable. There are debittered versions but the smoother its flavor, the more treated or worked they are.
In addition, there are those who speak that elements or chemical substances may remain in beer yeast after the production process, as is the case with sulphites (E220, E228).
What properties does nutritional yeast have?
Nutritional yeast provides compounds such as beta-glucan, trehalose, mannan, and glutathione that help strengthen the immune system.
Also has significant levels of minerals such as iron, selenium and zinc that help repair cell damage and intervene in the healing processes.
Nutritional yeast is known for its great contribution in Group B vitamins crucial for our body. It is rich in thiamine, riboflavin, niacin, vitamin B6, folic acid and vitamin B12 that provide energy, reduce fatigue and regulate our central nervous system that is why it is so advisable to take them in periods of stress.
Their probiotics and high fiber content they also have positive effects on the intestinal flora and digestion, helping to regulate blood sugar and maintain energy throughout the day.
It is low in fat, gluten free, and contains no added sugars or preservatives.
Where can I find nutritional yeast?
Surely by now you have been encouraged to try it and you will be wondering where you can get it to start enjoying its flavor. Believe it or not, this question has many answers and easier than they seem.
Without a doubt the most comfortable is No products found. because it will come straight off the shelf from the seller to your kitchen. You can choose between different brands, formats and prices.
But you will also find it in specialized stores in dietetics and nutrition or in herbalists.
How to take nutritional yeast?
Here comes the best part because even though your flavor is slightly salty you can use it in countless recipes. It is an excellent substitute for cheese so you can use it in your pasta dishes to start with. Little by little you will discover its versatility and you will begin to sprinkle it in soups, salads, pizzas and rice.
One day you will find that your smoothies and smoothies they are richer and healthier if you add a teaspoon of nutritional yeast. Then the step of cooking with it will come and you will surprise yourself preparing delicious recipes.
When you cook with nutritional yeast you have to remember that it is advisable not exceed 65ºC to keep all its properties intact.
Recipes to start taking nutritional yeast.
Now that you have the bug inside, I propose several simple recipes so you can incorporate nutritional yeast into your diet.
Pumpkin and mushroom soup: Among all the recipes that we have in our collection of soups and creams, I have chosen this one for you to sprinkle with nutritional yeast because it will highlight all its flavors.
Vegan pesto: Another simple and delicious recipe with which to integrate nutritional yeast into your diet. A pesto not only for vegans, but also for lactose or cow protein intolerant.
Aubergine and mushroom pate: just as simple as the previous recipe although much easier to enjoy because you only have to spread it on your favorite bread to discover its flavor.
Vegan Risotto with Millet, Zucchini and Mushrooms: Not only is it a very nutritious and complete dish, it is also suitable for coeliacs. The nutritional yeast will make this dish honeyed and so tasty that you will forget about the real cheeses.
Vegan Parmesan Cheese: Speaking of authentic cheeses, here is a version of Parmesan for special diets. It has a texture and flavor so similar that it will be very easy to substitute one for another.
Raw vegan cheese: And to finish our list of recipes with nutritional yeast, I propose this cheese that you can use as an aperitif or as a healthy snack.
Can you think of a delicious idea or combination with this new ingredient?
More information - Pumpkin and mushroom soup / Vegan pesto / Aubergine and mushroom pate / Vegan risotto with millet, zucchini and mushrooms / Vegan Parmesan Cheese / Raw vegan cheese
Source- Harold McGee's Kitchen and Food