Cooking with Nutritional Yeast

For a lot of vegetarians out there, getting enough vitamin B12 is high on their list of concerns. Fear not dear friends! Your best friend is Nutritional Yeast, also known as Red Star Yeast. If you haven’t heard of this yet, you’re in for a treat.

Nutritional Yeast, or “yeshi” (Ethiopian meaning “for a thousand”) is a complete protein, and is a good source of complex B vitamins. This yellow flakey powder is a deactivated yeast. It is produced by culturing the yeast with a mixture of sugarcane and beet molasses, then harvested, washed, dryed, and packaged. You can find it either in flake or powder form in the bulk section of most natural health food stores.

Nutritional Yeast has a nutty flavor to it, and is seen in many cheese substitutes. Try it as a popcorn topper, in mashed potatoes, scrambled eggs, or tofu loaf.

Here’s a couple of my family favorites for you to try:

BEAN SPREAD or Mock Tuna

1 can cooked chickpeas
1/2 cup mayonnaise
1/8 cup relish
2 Tbsp tamari sauce
1 tsp crushed dried Kelp
1/4 cup Nutritional Yeast
Pepper to taste

Crush chick peas very well with a fork. Mix together with all remaining ingredients, chill, and serve in a sandwich or as a dip.


1/4 cup flour
1/2 cup Nutritional Yeast
1/3 cup oil (or butter)
1 1/2 cups water
2-3 Tbsp Tamari sauce
salt and pepper to taste

  1. Toast the flour and Nutritional Yeast until they give off a nutty aroma
  2. Add oil and stir until sizzly (technical term from my mom I think)
  3. Add water and stir constantly until mixture thickens
  4. Add tamari and salt & pepper

Bon appetit!


About Fjola Melody

Yogi, DJ, runner, cat lover, coffee drinker! Oh ya and the occasional beer. Life is good!

Posted on February 27, 2010, in Holistic Ideas, Recipes. Bookmark the permalink. Leave a comment.

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