Nutritional yeast, affectionately referred to as “nooch,” has become a beloved ingredient in the vegan community and beyond. This versatile and nutrient-rich food additive not only enhances the flavor of various dishes but also offers a plethora of health benefits. Let’s delve into its history, its significance in the vegan diet, and highlight the top three brands available today.
A Brief History of Nutritional Yeast
Nutritional yeast is a deactivated yeast, usually a strain of Saccharomyces cerevisiae. Unlike the yeast used in baking and brewing, nutritional yeast does not cause dough to rise or ferment beverages. Its origins can be traced back to the 19th century when it was first used as a nutritional supplement. The popularity of nutritional yeast surged during the early 20th century, especially during wartime when there was a need for affordable and accessible sources of nutrition.
In the 1950s and 1960s, nutritional yeast began to be promoted as a health food due to its high protein and B-vitamin content. It was during this period that it started gaining traction among vegetarians and vegans. Today, nutritional yeast is a staple in vegan kitchens worldwide, celebrated for its cheesy, nutty flavor and its impressive nutrient profile.
Nutritional Yeast as a Staple in the Vegan and Plant-Based Diets
- Nutrient Density – Nutritional yeast is packed with essential nutrients. It is an excellent source of fiber, protein, containing all nine essential amino acids. Additionally, it is rich in B vitamins, including B12, which is often lacking in plant-based diets. Some brands also fortify their nutritional yeast with additional vitamins and minerals.
- Flavor Enhancer – One of the primary reasons vegans love nutritional yeast is its umami, cheese-like flavor. It can be sprinkled on popcorn, stirred into soups, blended into sauces, or used as a topping for pasta and salads, providing a savory depth that mimics the taste of cheese.
- Versatility – Nutritional yeast is incredibly versatile. It can be used in a wide array of dishes, from creamy vegan mac & cheese to savory scrambled tofu. Its ability to enhance both the flavor and nutritional content of meals makes it an indispensable ingredient in vegan cooking.
Top 3 Brands of Nutritional Yeast
When it comes to choosing nutritional yeast, quality and taste can vary significantly between brands. Here are the top three brands that stand out for their quality, flavor, and nutritional content:
- Bragg Nutritional Yeast is a well-known brand in the health food industry, and their nutritional yeast is no exception. It is fortified with B vitamins, including B12, and is free from artificial colors and preservatives. Bragg’s nutritional yeast has a deliciously cheesy flavor, making it a favorite among vegans.
- Bob’s Red Mill Nutritional Yeast offers a high-quality nutritional yeast that is both gluten-free and fortified with essential vitamins. It has a nutty, savory taste that enhances a variety of dishes. This brand is also known for its commitment to producing natural and wholesome products.
- Red Star Nutritional Yeast is one of the oldest and most trusted brands of nutritional yeast. Their product is fortified with B vitamins and has a rich, umami flavor. Red Star’s nutritional yeast is often recommended by nutritionists and chefs for its superior taste and nutritional profile.
Here is my favorite recipe for cheese sauce made with “nooch”.
Vegan Cheese Sauce with Nutritional Yeast
Ingredients
- 1 cup raw cashews (soaked for at least 2 hours)
- 1/4 cup nutritional yeast
- 1 clove garlic
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 1/2 teaspoon turmeric
- 1/2 teaspoon smoked paprika
- 1 cup water
- Salt and pepper to taste
Instructions
- Drain and rinse the soaked cashews.
- In a high-speed blender, combine the cashews, nutritional yeast, garlic, lemon juice, Dijon mustard, turmeric, smoked paprika, and water.
- Blend until smooth and creamy. If the sauce is too thick, add more water a tablespoon at a time until desired consistency is reached.
- Season with salt and pepper to taste.
Use the sauce as a topping for pasta, vegetables, or as a dip for chips.
Nutritional yeast is more than just a seasoning; it is a powerhouse of nutrition and flavor. Its rich history and essential role in the vegan diet highlight its enduring popularity. Whether you are a seasoned vegan or simply looking to enhance your meals with a nutrient-dense ingredient, nutritional yeast is a fantastic addition to your pantry. Be sure to try out top brands like Bragg, Bob’s Red Mill, and Red Star to experience the best that nutritional yeast has to offer.