The Cheesy Benefits of Nutritional Yeast

While many of us think of yeast as an ingredient that's used primarily in baking to leaven dough or to brew beer, nutritional yeast (also sometimes referred to as "nooch") is a little bit different. Nooch is a deactivated yeast and is usually produced from a strain of saccharomyces cerevisiae that is cultured in a nutrient medium for several days using glucose from sugarcane or beet molasses. The yeast is then killed with heat before being cleaned and packaged. This dairy-free and often gluten-free food product has a cheesy and nutty flavor that is great in recipes and sauces, especially for those who desire a vegan lifestyle. Sold as yellow flakes or powder, nutritional yeast is typically fortified and contains protein, B vitamins, antioxidants and trace minerals that boost energy and benefit the immune system. It's low-glycemic and can assist with lowering blood sugar levels, as well as lower cholesterol through a fiber called beta-glucan that may also serve as a prebiotic to support gut health. Once only an item familiar to health food purveyors or specialty grocery stores, nooch has gained in popularity in recent years and is now widely available for those who prefer to eat a plant-based diet. It's generally an affordable purchase at about $5 to $15, depending on the container size. Although considered a safe food product for most, it should obviously not be consumed by those with sensitivities to yeast, and the fiber and niacin could cause gastrointestinal discomfort and facial flushing if eaten in large quantities. Because a normal serving size is only a couple of tablespoons, overconsumption is not common. Wondering where to begin? If you're curious about this cheesy dairy alternative, purchase a small container and start with baby steps. Try sprinkling it onto your popcorn, salad or pasta, similar to how you'd use grated Parmesan. It can add rich umami flavor to soups, stews and chili, as well as being a tasty thickener in sauces. For a quick and easy recipe to test out the appeal of nooch, mix up a batch of the dressing below. You may just find it to be your new favorite go-to for drizzling over fresh greens. Or try this simple, vegan cheese sauce for your next batch of nachos or macaroni. Who knew dairy-free could taste so good? Nutritional Yeast Dressing Adapted from howtomakedinner.com Ingredients: 1 cup nutritional yeast flakes 1/3 cup apple cider vinegar 1/3 cup low-sodium soy sauce or coconut aminos 1/3 cup neutral oil (sunflower, avocado, grapeseed) 1 clove garlic Instructions: Roughly chop the garlic for easier blending and add all ingredients to a blender, or wide-mouth jar if using an immersion blender. Blend ingredients together until creamy. To make this oil-free, replace the oil with cold water and add 2 Tbsp. of chia seeds. Allow to thicken for at least 30 minutes. For a creamier dressing, replace the oil with plain yogurt. Easy Vegan Cheese Sauce Adapted from elavegan.com Ingredients: 3/4 cup canned coconut milk 3 Tbsp. nutritional yeast flakes 2 Tbsp. tapioca flour, arrowroot flour/starch, or cornstarch 1/2 tsp. sea salt, or to taste Optional: 1/2 tsp. onion powder 1/4 tsp. garlic powder Pinch of smoked paprika Instructions: Add all ingredients to a saucepan and stir with a whisk. Once everything is combined, turn on the heat and bring the mixture to a boil while stirring constantly. Let simmer on low to medium heat for about one minute until the sauce is stretchy. Notes: Cornstarch will taste the same as tapioca or arrowroot flour in this recipe, but the sauce will not be as stretchy. Different plant-based milks can be used in place of canned coconut, but the higher the fat content, the better the cheese sauce will taste.