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Nutritional Yeast: Fortified Cheese Alternative

By November 21, 2017Green Food

Nutritional Yeast Vegan Cheese alternative

Have you tried Nutritional Yeast?

Nutritional yeast, otherwise know as savoury yeast flakes or ‘nooch’ is an inactive yeast (Saccharomyces cerevisiae) grown in nutrient rich soils. Nutritional yeast looks like yellow flakes or powder, similar to a herb or spice. It has a strong cheesy flavour, making it a great alternative to cheese in a vegan diet or just a yummy nutrition packed seasoning in place of salt or pepper. Nutritional yeast is a good source of B vitamins (sometimes including B12) for energy  as well as iron and potassium.

If eaten on a daily basis, good quality (properly fortified) nutritional yeast can be a good source of B12 for vegans and easy way to fortify your diet with extra goodness

Good Brands

Overseas the best brand is Red Star (Vegetarian Support Formula). But here in Australia good brands include:

  1. Braggs
  2. Lotus
  3. Bobs Red Mill

              

Nutritional Information:

This stuff is pretty power packed. In fact just 1 Tablespoon of Braggs Nutritional Yeast Seasoning contains approximately (% Recommended Daily Intake):

  • B1: 2.7mg (225%)
  • B2: 2.7mg (208%)
  • B3: 14mg (88%)
  • B6: 2.8mg (215%)
  • Folate: 160mg (40%)
  • B12: 2.4mcg (100%)
  • Iron: 1mg (13%)
  • Selenium 7mcg (10%)
  • Zinc 1mg (7%)
  • Potassium:  144mg (4%)*
  • Fibre 1g (3%)
  • Protein 2g (3%)

RDI (recommended daily intake) based on needs for males aged 18-50 years to account for higher needs.

Braggs Nutritional Yeast Seasoning does not list potassium on the Nutritional Panel so the listed Potassium is based on Bob’s Red Mill Nutritional Yeast

However, nutritional yeast is NOT a good source of calcium. So ensure you are eating other good plant sources of calcium throughout the day or book a consult if you are unsure how to do this.

Use it as a healthy cheese alternative for a:

.🌞 cheesy spice over beans/lentils/veggies/grains

.🌞 vegan parmesan

.🌞 nut cheeses (firm/soft) such as almond feta or cashew cheese

.🌞 vegan white (alfredo) sauce

.🌞 in veggie patties/loaves

.🌞 on pizza

.🌞cheesy dough-breads/rolls

.🌞cheesy tofu scramble

.🌞cheesy popcorn or kale chips

.🌞 breakfast burrito

 

          

 

 

Nutrition post written by vegan plant-based Accredited Practicing Dietitian (APD) Amber Sewell-Green

 

Amber Sewell-Green

Author Amber Sewell-Green

More posts by Amber Sewell-Green

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