After sweeping vegan and vegetarian diets, nutritional yeast has begun to creep into any type of diet and new food trends. And it is that among other benefits it tastes almost the same as cheese but does not make you fat. But what exactly is nutritional yeast, what properties does it have, how can it be used and more importantly: is it really as healthy as they say?
What is nutritional yeast?
Nutritional yeast is an inactive form of yeast that is used as a fortifying food. Its texture and flavor are reminiscent of Parmesan cheese. It has a golden color, it is sold in flakes or powder. And it can be found in most natural and organic food stores, and even in some supermarkets.
- Is it a mineral, a cereal, a plant …? No. It is a unicellular microorganism that feeds mainly on sugars and produces vitamins and amino acids, which is why it is considered a superfood rich in them.
- How is it obtained? It is made from the fermentation of cane or beet sugar molasses and then washed and subjected to a pasteurization and drying process that renders it inactive. Unlike brewer's yeast, this yeast is not the residue of any fermented beverage or product-making process. It is grown expressly for food consumption, which favors it having less residues, and having more vitamins and minerals, as well as a better flavor.
- Do you have any risks? No. It is a different strain of candida yeast that, when inactivated during the manufacturing process, does not represent any risk to take in case of candidiasis or sensitivity to other types of yeast. The body treats it like any other food.
El Granero nutritional yeast, € 8.50
Nutritional yeast: properties and benefits
And why is it so appreciated today? Well, because it is rich in vitamins, minerals and fiber, it provides proteins of high biological value, and it is an alternative to cheese for those intolerant to dairy or vegans, who do not consume any product of animal origin (not even dairy or eggs).
- It has a lot of nutrients. Up to 16 amino acids, including all essential ones; 14 minerals, such as phosphorus, magnesium, and chromium; and 17 vitamins.
- It is packed with protein. Almost three quarters of its nutritional composition is protein. But unlike other plant foods rich in protein, it has almost no fat (the opposite of nuts) and almost no carbohydrates (legumes do), so it is not fattening.
- It has antiviral and antibacterial properties. It can help naturally treat conditions such as candida infections or acne, as well as to boost our immune system.
- Take care of the skin, nails and hair. It is a good source of fiber, easy-to-digest amino acids, B vitamins, and minerals, all with beautifying properties that help keep skin, nails, and hair healthy and shiny.
- It is good for the brain. It has a vitamin complex that provides energy and helps maintain proper brain function.
How to incorporate nutritional yeast into your recipes
Due to its properties and its texture and taste, nutritional yeast is considered a good alternative to cheese. You can use it to enrich all your dishes as if it were grated cheese, and give creams, soups, salads, baked vegetables and even desserts a creamier texture.
Recipes with nutritional yeast
- Vegan cheese. In a food processor or food processor, add 3 tablespoons of nutritional yeast, 3⁄4 cup of raw cashews, a little garlic powder, and a little salt. Blend until well ground and mixed, and use to enrich pasta dishes, vegetable purees or salads. Discover more vegan recipes.
- Vegetable mayonnaise. In the blender glass, mix three-quarters of a cup of mineral water with a cup of peeled, raw sunflower seeds and a tablespoon of nutritional yeast. Blend everything in the blender until you get a creamy and smooth texture, and that's it.
- Sauce to dip. Crush 1⁄4 cup of yeast along with a handful of peeled, raw sunflower seeds and a clove of garlic. On the other hand, grind 150 g of lamb's lettuce with a splash of lemon juice and a couple of tablespoons of olive oil. And mix it all up.
- Seasoning. You can add flavor to your soups, creams and salads directly with flakes or nutritional yeast powder.
Superfoods nutritional yeast, € 10.80
