Where Can I Find Nutritional Yeast?
Nutritional yeast, a deactivated yeast with a cheesy, nutty flavor, is commonly found in the baking supplies aisle of most major grocery stores, health food stores, and online retailers like Amazon and Vitacost. This versatile ingredient, rich in B vitamins and protein, is a pantry staple for vegans, vegetarians, and anyone looking to add a savory boost to their meals.
What is Nutritional Yeast?
Nutritional yeast, often nicknamed “nooch” within vegan and vegetarian circles, is a deactivated strain of Saccharomyces cerevisiae, the same species of yeast used to make bread and beer. However, unlike its active counterparts, nutritional yeast has been heat-treated and dried to halt its leavening abilities. This process results in a flaky, yellow powder with a distinctive savory flavor.
The Benefits of Nutritional Yeast
Nutritional yeast has gained popularity not only for its unique flavor profile but also for its impressive nutritional benefits:
- Rich in B Vitamins: Many varieties are fortified with B vitamins like B12, which is particularly important for vegans and vegetarians who may not get enough from their diet.
- Complete Protein Source: It contains all nine essential amino acids, making it a complete protein.
- Source of Fiber: Contributes to digestive health and helps regulate blood sugar levels.
- Low in Fat and Calories: A healthy addition to any diet.
- Contains Beta-Glucan: A type of soluble fiber known for its immune-boosting properties.
Where to Shop: Your Nutritional Yeast Hunt
Finding nutritional yeast is usually a straightforward process, though it might require exploring a few different avenues depending on your location and preferences:
Grocery Stores: Start in the baking aisle, near the other yeast products. If you don’t see it there, check the health food section or the international aisle. Some larger chains may even have a dedicated vegan or vegetarian section. Brands like Bob’s Red Mill and Bragg are frequently stocked.
Health Food Stores: Stores like Whole Foods Market, Trader Joe’s, and Sprouts Farmers Market typically carry several brands of nutritional yeast, including organic and unfortified options.
Online Retailers: Amazon, Vitacost, Thrive Market, and other online retailers offer a wide selection of nutritional yeast brands, often at competitive prices. This is a convenient option if you’re looking for specific brands or bulk quantities.
Bulk Food Stores: If you use nutritional yeast frequently, consider buying it in bulk from stores like WinCo Foods or co-ops that offer bulk bins. This can save you money in the long run and reduce packaging waste.
Deciphering the Label: Fortified vs. Unfortified
When purchasing nutritional yeast, pay attention to whether it’s fortified or unfortified.
Fortified Nutritional Yeast: This type has added vitamins and minerals, most commonly B vitamins, especially B12. If you’re using nutritional yeast as a primary source of B12, make sure to choose a fortified variety and check the label for the B12 content.
Unfortified Nutritional Yeast: This type contains the naturally occurring vitamins and minerals of the yeast, but it doesn’t have any added nutrients. It may have a slightly different flavor profile compared to fortified varieties.
Understanding the Different Forms
Nutritional yeast is primarily available in two forms:
- Flakes: The most common form, with a light, flaky texture. Easy to sprinkle on food or mix into sauces.
- Powder: A finer texture, ideal for incorporating into smoothies or soups for a smoother consistency.
The form you choose depends largely on your personal preference and how you plan to use the nutritional yeast.
Using Nutritional Yeast in Your Cooking
Nutritional yeast is a versatile ingredient that can add a cheesy, nutty flavor to a wide variety of dishes:
- Sprinkle it on popcorn: A healthy and flavorful alternative to butter and salt.
- Make a vegan cheese sauce: Combine it with cashews, lemon juice, and garlic for a creamy, dairy-free sauce.
- Add it to pasta dishes: Use it as a substitute for Parmesan cheese.
- Stir it into soups and stews: Adds depth and savory flavor.
- Use it in vegan “egg” dishes: It adds a eggy flavor to tofu scrambles and quiches.
Storing Nutritional Yeast
To maintain its freshness and flavor, store nutritional yeast in an airtight container in a cool, dark place. Properly stored, it can last for several months.
Common Mistakes to Avoid
- Buying the wrong type: Double-check whether you’re purchasing nutritional yeast and not brewer’s yeast or baker’s yeast. These are different products with different flavors and uses.
- Overusing it: Start with a small amount and adjust to taste. Too much can overpower a dish.
- Exposing it to high heat for too long: Prolonged exposure to high heat can degrade the B vitamins. Add it towards the end of cooking whenever possible.
Frequently Asked Questions (FAQs)
What does nutritional yeast taste like?
Nutritional yeast is often described as having a cheesy, nutty, and savory flavor. Many people find it similar to Parmesan cheese, making it a popular vegan substitute. The exact flavor can vary slightly depending on the brand and whether it’s fortified or unfortified.
Is nutritional yeast the same as brewer’s yeast?
No, nutritional yeast and brewer’s yeast are not the same. They both come from the same species of yeast (Saccharomyces cerevisiae) but are grown and processed differently. Brewer’s yeast is a byproduct of the beer-making process and has a more bitter flavor. Nutritional yeast is grown specifically for consumption and has a milder, more pleasant flavor.
Is nutritional yeast safe to eat?
Yes, nutritional yeast is generally safe for most people to eat. However, individuals with yeast sensitivities or inflammatory bowel disease (IBD) should consult with their doctor before consuming it. In rare cases, it can cause mild digestive upset.
Does nutritional yeast contain gluten?
Most nutritional yeast is gluten-free, but it’s essential to check the label to ensure it was processed in a gluten-free facility. Some brands may be cross-contaminated with gluten. Look for products certified gluten-free for peace of mind.
Can I take nutritional yeast if I am pregnant or breastfeeding?
Yes, nutritional yeast is generally considered safe to consume during pregnancy and breastfeeding. It provides valuable B vitamins and protein, which are important for both mother and baby. However, as with any dietary change, it’s always a good idea to consult with your doctor or a registered dietitian.
How much nutritional yeast should I eat per day?
There is no official recommended daily allowance for nutritional yeast. However, most people consume between 1-2 tablespoons per day. It’s best to start with a smaller amount and gradually increase it to your liking. Pay attention to your body’s response and adjust accordingly.
Can nutritional yeast help with vitamin B12 deficiency?
Fortified nutritional yeast is an excellent source of vitamin B12. Check the nutrition label to ensure it contains a significant amount of B12. Vegans and vegetarians often use fortified nutritional yeast to help meet their B12 needs, as this vitamin is primarily found in animal products.
Can I make my own nutritional yeast at home?
No, you cannot make nutritional yeast at home. The process involves cultivating and then deactivating the yeast, which requires specialized equipment and knowledge. The yeast needs to be heated to a specific temperature to deactivate it without destroying its nutritional value. It is best to purchase it from a reputable source.
What are some good substitutes for nutritional yeast?
If you can’t find nutritional yeast, some alternatives include:
- Parmesan cheese: (If not vegan) Provides a similar savory and cheesy flavor.
- Cashew-based cheese sauce: Offers a creamy and cheesy alternative.
- Miso paste: Adds a umami flavor that can mimic the savory notes of nutritional yeast.
- Brewer’s yeast: (Use sparingly) Has a more bitter flavor but can provide some of the same nutritional benefits.
Does nutritional yeast expire?
Yes, nutritional yeast does expire. Check the expiration date on the package. While it may still be safe to eat after the expiration date, its flavor and nutritional content may diminish over time. Store it properly to extend its shelf life.
How can I tell if my nutritional yeast has gone bad?
Signs that nutritional yeast may have gone bad include:
- An off-putting odor: If it smells moldy or rancid, it’s best to discard it.
- A change in color: Significant discoloration can indicate spoilage.
- An unusual taste: If it tastes bitter or unpleasant, it’s no longer safe to eat.
Is there a difference between organic and non-organic nutritional yeast?
Yes, there is a difference. Organic nutritional yeast is produced using certified organic ingredients and processes. This means that the yeast is grown without synthetic pesticides or fertilizers. If you prefer to consume organic products, look for certified organic nutritional yeast. However, both organic and non-organic varieties offer similar nutritional benefits.