What the F is nutritional yeast and why should I care?

 

You've probably seen lots of my recipes that call for nutritional yeast, and you may have thought to yourself... what the f nutritional yeast?!  That's what I first thought too! 

I know, yeast doesn't typically sound like a good thing...  but this one is nonpathogenic and way beneficial so just bear with me!

Nutritional yeast, or "nooch" is an inactive yeast that has long been called one of the original "superfoods."  Its fancy science name (the kiddos love to hear me say big science words) is saccharomyces cerevisiae, and it really just looks like fish food.  But it tastes really fantastic!  

It's popular in the dairy free circuit because its nutty flavor let's you pretend you are eating cheese...Not kidding! You can sprinkle it on anything and everything.  Use it like Parmesan! I love to use it make "cheese" sauces, to make seasoning blends with it, put it on pasta, popcorn, pizza... so many ways to use nooch! Add flavor AND good for you goodness?! ... yes please! 

Here's why it's oh so amazing...

1. Chock full of lots of B vitamins. Make sure to get a quality brand that is fortified with B12 and is certified gluten free.  It's one of the few sources of B12.
2. B vitamins give you brains AND beauty, who doesn't want those?!
3. A natural energy booster.
4. Fabulous non-animal source of protein with lots of essential amino acids. 
5. Helps keep a happy habitat of gut flora.
6. Gives your immune system a little extra punch.
7. Antiviral and antimicrobial
8. Fabulous for your digestive system.
9. Promotes a healthy pregnancy and lowers the risk of birth defects.
10. It makes everything taste good! 

Here are some ways to use it..

Vegan sour cream and onion popcorn seasoning

Cashew ricotta

Chunky chicken broccoli and bean chowder

Creamy crockpot lasagna soup 

Chicken cordon blue casserole 

My favorite alfredo sauce

#nutritionalyeast #nutritionista #gutsygirl #celiac #celiaclife #colitis #glutenfree #dairyfree #vitamins #protein #apennyformyglutenfreethoughts

Sneaky black bean brownies... gluten free and vegan

In my preschool nutrition class we are learning about protein this week...

So naturally I snuck some into the kiddos' brownies!

What? I ate beans?! 

They had no clue... and neither will you!

 

Black Bean Brownies

1 15oz can organic black beans- drain and rinse

2 flax eggs- 2 T flax seed meal + 6 T water)

3 T coconut oil- melted

3/4 C cocoa powder

1/4 t sea salt

1 t pure vanilla

1/2 C coconut sugar

1 1/2 t baking powder

1/4 C chocolate chips

Preheat oven to 350.  Line a 9x 9 baking dish with parchment paper.  Prep your flax egg by pulsing the water and flax in a blender/food processor.  Let sit while to get everything else ready.  Add everything except the chocolate chips to the blender/food processor.  Blend until nice and smooth, scraping the sides as you go (add 1-2 T of water of you feel like it's too thick).  Stir in the chocolate chips.  Pour into your pan and spread out until smooth on top.  Bake for about 35 minutes.  It's hard, but you have to let these cool a good half hour before eating because they are meant to be fudgy and gooey! 

You can also do these in a muffin pan (about 25 minutes) or a mini muffin pan (about 18-20 minutes).  Adjust your baking times... basically bake until set on top and pulling away from the sides a bit.

Enjoy your protein my friends!! 

Find the original recipe here.