Though the name may sound strange, nutritional yeast, or nooch, is a popular staple in plant-based diets due to its savory flavor and nutrient-rich properties. Even if you’re not a vegetarian or vegan, you can still enjoy the taste and benefits of nooch. Plus, stick around for a few easy and delicious ways to incorporate this versatile ingredient into your meals.
A fungus among us
According to Harvard Health, nutritional yeast is an inactivated strain of the fungus Saccharomyces cerevisiae. You may be familiar with this fungus and not even know it. Some strains, such as baker’s yeast, cause bread to rise while other strains like brewer’s yeast turn sugars into alcohol to brew beer.
However, since nutritional yeast is grown in molasses and deactivated with heat, the yeast cells die and release a savory flavor called glutamic acid.
Nutritional yeast found in stores is usually fortified and can contain vitamins such as niacin, vitamin B6, thiamin, riboflavin, folate, and vitamin B12. The vitamins, the lack of animal products and by products, and its savory flavor make it popular among non-meat eating people. But carnivores can also enjoy this tasty condiment.
Note: Nutritional yeast isn’t for everyone. There are certain medications that don’t interact well with it. Also, those with conditions like yeast allergies, irritable bowel syndrome, Crohn’s disease, glaucoma, or gout, should talk to their doctor before incorporating nutritional yeast into their diet.
SECRET INGREDIENT VINAIGRETTE
Since “nutritional yeast dressing” doesn’t sound exactly appetizing, we’re going with a mysterious, and hopefully tantalizing name. Vinaigrettes are a type of dressing made from emulsified oil, vinegar, and seasonings. Emulsifying is the process of mixing two liquids that usually separate into a smooth mixture. You can emulsify your vinaigrette with a blender, in a bowl with a whisk, or shake it in a bottle. If you’re blending, using fresh minced garlic is a good option, but if you’re whisking or shaking, garlic powder is easier to incorporate if you don’t want to eat bits of minced garlic.
Ingredients
- 3 Tbsp. neutral oil (we used avocado oil)
- 1 Tbsp. apple cider vinegar
- 1 Tbsp. low-sodium shoyu
- ¼ tsp. minced garlic (or a pinch of garlic powder to taste)
- ¼ tsp. Dijon mustard
- 1 Tbsp. nutritional yeast
Instructions
Add all ingredients to a blender, bowl, or sealable jar. Blend, whisk, or shake until ingredients are emulsified.
Toss the vinaigrette with greens for a refreshing salad or serve over potatoes, chicken, fish, tofu, or whatever you’d like!
This makes 1 serving, but if you double the recipe and have leftovers, seal in an airtight jar or container and keep in fridge for up to a week.
GARLIC AND NOOCH ROASTED CHICKPEAS
Sometimes, I want a crunchy, salty snack that’s not too heavy. Enter roasted chickpeas. They’re a healthier alternative to potato chips, and by making them yourself, you can customize the flavor to your liking.
Whether you call them chickpeas or garbanzo beans (they’re exactly the same), this popular legume is a rich source of vitamins, minerals, and fiber. And studies have shown that health benefits can include weight management and improving digestion. Plus, since it’s high in protein, it makes a great replacement for meat in plant-based diets.
You can use dry or canned garbanzo beans, it’s up to you. If you use dried beans, there’s an extra step or two, and it takes onger to prepare, but it’s more budget-friendly than its canned counterpart. There are a variety of ways to cook dried chickpeas, so once you’ve cooked them, you’ll be ready to make this recipe.
Ingredients
- 15 oz. chickpeas (canned or prepared from dry)
- 2 Tbsp. lemon juice
- 1 Tbsp. garlic powder
- 1 Tbsp. nutritional yeast
- ½ tablespoon dried oregano
Instructions
Preheat oven to 400 degrees F.
In a fine-mesh strainer, rinse 15 oz. of chickpeas. I like to remove the casings, but others like them on. Prepare based on your preference.
Place chickpeas on a clean, dry kitchen towel to pat off excess moisture.
Spread chickpeas on a lined baking sheet. Place baking sheet in oven and roast for about 10 minutes.
After 20 minutes, carefully remove baking sheet from oven. Transfer the chickpeas into a bowl. Add lemon juice, garlic powder, nutritional yeast, and oregano. Mix until incorporated and spread chickpeas onto a lined baking sheet again.
Roast in oven for 10 more minutes. Test the chickpeas. If they’re still soft on the inside, roast in 5-minute increments until chickpeas are crunchy on both the outside and inside. Let cool and enjoy. Store in a container at room temperature for up to five days.
CREAMY NO CHEESE PASTA
There’s something wonderfully decadent about a bowl of creamy pasta. If you’re trying to stay away from or limit your dairy intake, this recipe is for you! This no-dairy dish gets its cheesy flavor from, you guessed it, nutritional yeast.
We have a basic recipe below, but feel free to add veggies (asparagus, broccoli, green peas) and proteins (chicken, lean pork, shrimp).
Ingredients
- 8-oz. whole wheat pasta of choice, cooked to package instructions and drained, reserving about a cup of pasta water (we used penne)
- 3 Tbsp. extra virgin olive oil
- 1 Tbsp. garlic, minced
- 1 Tbsp. all-purpose flour
- 2½ cups unsweetened plain almond milk (plus more as needed)
- ¼ tsp. sea salt and pepper (to taste)
- 1 Tbsp. nutritional yeast (plus more to taste and for serving)
- Parsley (optional) for serving
Instructions
Heat a large skillet over medium heat. Once hot, add oil and minced garlic. Cook 1-2 minutes until garlic is golden brown, stirring to prevent burning. Turn the heat to low, add flour, and whisk until incorporated.
Slowly add almond milk while continuing to whisk. Cook for 2 minutes stirring frequently. The sauce may look a little clumpy, but it’s OK, we’re going to blend it.
Add sauce to blender along with salt, pepper, and nutritional yeast. Blend until sauce is creamy and smooth. Taste and add any additional, salt, pepper, or nutritional yeast.
Return sauce to skillet and warm on low heat whisking until slightly thickened, about 2-3 minutes. As the sauce warms, it will get thicker. For a thicker sauce, add 1 Tbsp. of pasta water at a time until it reaches desired consistency. To thin sauce, add 1 Tbsp. of almond milk at a time until sauce reaches desired consistency.
Add cooked, drained pasta to the sauce and toss to coat. Top with nutritional yeast and parsley if desired and enjoy! Makes 4 servings.
New year, new recipes
If you envision yourself cooking more this new year, be sure to check out the food section of islandscene.com! We have a wide variety of easy and tasty recipes. Here are a few recent dishes we’ve featured:
chinese char siu pork
This sweet and savory pork dish is surprisingly simple to make. The key to a flavorful char siu is marinating it overnight.
pan seared tomato sauce
This versatile sauce packs more flavor than store-bought tomato sauce. You can adjust the recipe depending on how many tomatoes you have on hand.
rice cooker okonomiyaki
Originating in Japan, okonomiyaki is a popular, savory pancake-like dish. While “okono” translates into “as you like it” and “yaki” means “grilled,” we made our okonomiyaki in a rice cooker. During busy weeknights, being able to set it and forget it is much easier than making individual okonomiyaki on a griddle.
Be sure to check out our e-cookbooks, weeknight dinners and season’s greetings.
