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Nutritonal yeast flakes... what to do with them!?


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Hello everyone. I've recently become vegan, and so I know that I need to find a non-animal source of Vitamin B12. At Whole Foods, I bought some nutritional yeast flakes (which have a lot of the vitamin, apparently) but I don't know what to do with them?

Does anyone have any recipies or ideas?
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The easiest way to eat it is to sprinkle it on popcorn.  Yum!  There are also lots of recipes out there that use nutritional yeast to make a cheesy sauce, which is great on macaroni, steamed veggies, and veggie burgers.  One absolutely awesome cookbook that has lots of recipes with nutritional yeast is the New Farm Vegetarian Cookbook.  It's almost entirely vegan, and has some recipes that are really simple, as well as info about more complicated processes, like making your own tofu and tempeh.  You can get it on amazon.com.  (It's really cheap, too!) I also put nutritional yeast in nut and mushroom gravies, which makes them a little richer.  

CHEESE!? Holy wow that sounds amazing! xD

Anything that could even remotely mimick mac and cheese would be a life-saver. I need to look up a recipie!

I put them on my tofu scrambles.  You can use them in place of almost any recipe that requires cheese.

The Veganomicon cookbook uses nutritional yeast flakes in a few recipes.  Lots of other deliciousness too.

I need to get to a book store ASAP! There are a lot of good cookbooks I've been hearing about latley!

I tried them in tofu scrambles today; yummy stuff. Hahah. =)

is that stuff expensive? i was thinking about getting it but my mom won't go for it unless it's semi-cheap.

vegan mac n cheese!!! from blog.fatfreevegan.com:

1 pound pasta (regular or gluten-free)

Blend together:
1 1/4 cups water
1 cup plain, fat-free soymilk (may use other non-dairy milk)
3/4 cup nutritional yeast
3 tablespoons cornstarch or potato starch
1 tablespoon lemon juice
1 teaspoon salt (or more to taste)
1/2 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon dry mustard
1/2 teaspoon smoked paprika
1/2 teaspoon turmeric
pinch cayenne pepper
2 tablespoons tahini
1 teaspoon mellow white miso (or additional salt)
black pepper to taste

Put the pasta on to boil, according to package directions. While it's cooking, blend all remaining ingredients together in a blender. When the pasta is al dente, drain it, reserving about 1/2 cup of the cooking water, and return the pasta to pan. Add the sauce mixture and cook, stirring, until mixture boils and thickens. Add a little of the pasta water if more moistness is needed.

Makes 8 servings. Per serving: 303 Calories (kcal); 4g Total Fat; (10% calories from fat); 15g Protein; 54g Carbohydrate; 0mg Cholesterol; 316mg Sodium; 5g Fiber.

Original Post by ewwxroflzz:

is that stuff expensive? i was thinking about getting it but my mom won't go for it unless it's semi-cheap.

vegan mac n cheese!!! from blog.fatfreevegan.com:

1 pound pasta (regular or gluten-free)

Blend together:
1 1/4 cups water
1 cup plain, fat-free soymilk (may use other non-dairy milk)
3/4 cup nutritional yeast
3 tablespoons cornstarch or potato starch
1 tablespoon lemon juice
1 teaspoon salt (or more to taste)
1/2 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon dry mustard
1/2 teaspoon smoked paprika
1/2 teaspoon turmeric
pinch cayenne pepper
2 tablespoons tahini
1 teaspoon mellow white miso (or additional salt)
black pepper to taste

Put the pasta on to boil, according to package directions. While it's cooking, blend all remaining ingredients together in a blender. When the pasta is al dente, drain it, reserving about 1/2 cup of the cooking water, and return the pasta to pan. Add the sauce mixture and cook, stirring, until mixture boils and thickens. Add a little of the pasta water if more moistness is needed.

Makes 8 servings. Per serving: 303 Calories (kcal); 4g Total Fat; (10% calories from fat); 15g Protein; 54g Carbohydrate; 0mg Cholesterol; 316mg Sodium; 5g Fiber.

I know what I'm having for dinner tonight! xD

Thanks!

If you're looking to supplement B12, check out this link:

http://www.drmcdougall.com/misc/2007nl/nov/b1 2.htm

Vegans/vegetarians don't have the B12 deficiency they think they'll have by not eating animal proteins.  Based on this link, it looks like a weekly B12 vitamin that's 500mcg is sufficient.  This was one of those things I was panicked about by cutting out all animal protein.  Good luck.

One of my favorite snacks is flax seed toast with a light, light smear of soy garden and then liberally coated with yeast flakes. 

I also add the flakes to baked potatoes (with salsa), top off pasta, wraps, tofu scrambles.......  I LOVE the stuff.  You can buy it in bulk at health stores, Whole Foods, Central Market.  I bought $8 worth about 3 months ago (about a pound) and am only half-way through it. 

#10  
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you can also get vegan macaroni and cheese by the box -- the only place I've ever found it is at Whole Foods and at veganessentials.com - its by road's end organics and is macaroni and chreese . . throw in a couple of vegan hot dogs and I'm 7 years old again coming in from playing outside
Yay Veganomicon:

Garbanzo Gravy

1 Tablespoon Olive Oil 1 Onion 2 Teaspoons Mustard Seeds 3 Cloves Garlic 1 Can Garbanzos/Chickpeas (2 Cups if you thought ahead and cooked them yourself)

Assorted herbs and Spices I used: Teaspoon fresh rosemary Teaspoon fresh sage Two shakes oregano Teaspoon paprika Two shakes smoked chili flakes Teaspoon cumin Two shakes coriander

Lemon juice and sherry vinegar, about a tablespoon of each

1/4 Cup Flour (whole wheat seemed to work fine) 2 1/2 Water or Veg Broth

1/4 Cup Nutritional Yeast

Slice/chop the onion and cook over medium heat in oil (less oil works fine if you have a nice pan) for 20 minutes or so, until soft and browned, but make sure to keep the heat low enough that this happens slowly. Add garlic and cook for a few minutes more.

Add drained chickpeas and use a potato masher or fork to smoosh them up. Add spices and acids (juice and vinegar)

Whisk together flour and liquid, add to pan, lowering heat.

Stir until mixture comes to a light boil, then reduce to low and cook for a couple minutes more to thicken. Add nutritional yeast and cook for a minute more, adding more liquid if it seems too thick.
pkgk
Mar 01 2008 00:58
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#12  
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yep! soy sauce & popcorn! SO GOOD!
Recently, I heard about mixing equal parts nutritional yeast and pickle juice to make a"cheesy" sauce. I was skeptical but it's actually quite good, requires no cooking and is much lower calorie than the usual yeast "cheese" sauce (from the Farm cookbook, actually) that I make. I've tried it on toast, pasta, veggies and burritos. It worked well. I use Bubbie's pickles so the juice is quite garlicky and flavorful.
Original Post by ewwxroflzz:

is that stuff expensive? i was thinking about getting it but my mom won't go for it unless it's semi-cheap.

Look for it in the bulk area of the grocery store, it's much cheaper than buying it prepackaged.

Also, (dunno if someone has suggested this) it tastes good on toast with butter (and Vegemite if you like it).
You can also put it into mashed potato which is really very yummy!

Question though...
How does Nutritional Yeast have b12 as b12 is a purely animal sourced product?
I read that the only way you can get b12 other then eating meat is through animal fecal mater!!
... Which is the only reason why Spiralena(Spelt wrong) has B12.

All excellent suggestions; I love my nutriyeast!

However, just a little "beware"!  I have read that consuming more than a few tablespoons daily can mess up the uric acid in your body and may potentially lead to gall stones or gout, so don't go too crazy with it!  I have yet to meet anyone who eats that much of this wonderful stuff, though!  

 

Original Post by restless_girl:

Question though...
How does Nutritional Yeast have b12 as b12 is a purely animal sourced product?
I read that the only way you can get b12 other then eating meat is through animal fecal mater!!
... Which is the only reason why Spiralena(Spelt wrong) has B12.

The only actual source of B12 comes from [friendly] bacteria and fungi. Animals [as in meat] don't actually create vitamin B12. Neither do plants or yeast [although the B12 producing microorganisms have been found ON raw plant foods].

B12 is synthesized by microorganisms.

The microorganisms make their way into the animals [or meat] because it is in the food that the [herbivorous!] animals eat. Once the animals eat these microorganisms, the microorganisms can thrive inside of the animals’ gastrointestinal tract. They keep producing B12 until the vitamin is eventually absorbed into the animal's tissue. The B12 is thus obtained from their tissue and their products, like dairy and eggs.

Vegans can get their B12 from the actual source- bacteria and fungi. That is what foods like yeast, soymilk, and cereal are fortified with. Basically it’s "cutting out the middle man" in this case, the middle man being the animals that omnivores eat.

Vegans get B12 straight from the source... in smaller quantities, sure, but really our bodies don't need THAT much B12 anyway.

It is really not all that hard to find vegan sources of B12.

-B12 fortified yeast
-B12 fortified cereals
-B12 fortified milks (soy/rice/nut)
-B12 supplemental capsules [make sure they are suitable for veg*ns!]

Edit: close! spirulina.

Super fast BBQ tofu

  • Extra Firm (or Firm) tofu
  • Crushed garlic
  • Minced onion
  • Black pepper
  • Nutritional yeast
  • BBQ sauce of choice (I like Amy's Organic)
  1. Press and freeze tofu to get firmer texture
  2. Thaw tofu and cut into desired size (I do strips) place in a bowl
  3. Pour BBQ sauce over tofu, sprinkle on a tablespoon or two (when I make this one serving at a time I use 1 1/2 teaspoon), add in desired amount of garlic, minced onion, and freshly ground black pepper.
  4. Mix all, marinate in the fridge at least one hour, no more than 3 hours.
  5. Bake at 350 degrees for 15 minutes or until edges of tofu have browned. When I'm not too ravenous from the smell I'll even flip on the broiler for an extra minute but you have to watch it really close.

Side note: the BBQ mixture tastes really good when put on seitan nuggets and baked, too!!

keep in mind that if you are eating nutritional yeast for it's b-12 that you shouldn't cook it. even though making a macaroni and cheese with this stuff is really tasty.
My favorite way to eat it uncooked is to make air popped popcorn, and microwave a tsp of vegan margarine & a tsp of Annie's Organic BBQ sauce together in a coffee cup... drizzle it over the popcorn, and then put a generous shake of nutritional yeast on top. :)
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