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
Overseas the best brand is Red Star (Vegetarian Support Formula). But here in Australia good brands include:
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 white (alfredo) sauce
. in veggie patties/loaves
. on pizza
.cheesy tofu scramble
Nutrition post written by vegan plant-based Accredited Practicing Dietitian (APD) Amber Sewell-Green