How to Make Nutritional Yeast
Nutritional yeast is made by growing a fungus called Saccharomyces cerevisiae on molasses and then heating it to inactivate it. It is then washed, pasteurized, dried and ground using special equipment not available for home cooking. [1] However, there is a little trick. You can try instant dry yeast, keep in mind that there is no guarantee that all yeast will be inactivated. Eating active yeast can cause bloating and other gastrointestinal problems, so it’s best to buy nutritional yeast from a supermarket or reputable supplier. [2]
1
Heat a medium to large saucepan over medium heat. Use a pan large enough to heat each grain of instant yeast evenly. You can use stainless steel, coated cast iron, or nonstick pans. [3]
Avoid uncoated cast iron pans as they usually require oil to prevent burning.
2
Put instant yeast in a saucepan. Sprinkle the yeast evenly in the hot pan. You can use any amount of instant yeast as long as the pan is large enough to heat each grain evenly.
Most active dry yeast contains about 7 grams, so if you want to make 1/4 cup nutritional yeast, add 6 or 7 packets of instant active yeast to the measuring cup until you get up to 1/4 cup. . (32 g). ). Then spread the yeast evenly in the hot pan.
3
Heat the yeast grains over medium heat until they are evenly browned. Use a spoon or spatula to heat the yeast grains in the pan. Be sure to scrape the sides of the pan so that each grain is evenly exposed to the heat. Yeast inactivation may take 2 to 5 minutes. [5]
Start fermentation when each grain is medium golden brown.
4
Let cool and transfer to an airtight container. Remove the pot from the heat and let the beans cool. Once the yeast has cooled, transfer it to an airtight plastic container or ziplock bag. [6]
Store the bag or container in a cool, dry place.
Note that there is no way to know if the yeast is completely inactive, so do it at your own risk!
5
Sprinkle with popcorn instead of salt. If you want to avoid sodium, nutritional yeast is the perfect popcorn option. Use about 1 tablespoon (15 grams) per 2-3 cups (256-384 grams) of popcorn. It provides a pleasant taste and increases vitamin B12 levels.
Nutritional yeast is sodium-free, so it’s a great option if you usually sprinkle salt on popcorn.
Not all brands contain vitamin B12, so be sure to check the label.
Nutritional yeast contains 5 micrograms of B12 per tablespoon (15 grams)—more than double the recommended daily intake!
6
Add it to roasted vegetables for umami. Sprinkle 1 to 3 tablespoons (15 to 45 grams) nutritional yeast over your favorite cooked vegetables for a delicious umami flavor. Nutritional yeast is great with roasted carrots, potatoes, vegetables, squash, broccoli, cauliflower, and any other veggies! [8]
You can also sprinkle nutritional yeast on raw vegetables, but the flakes won’t stick to them either.
7
Use nutritional yeast to add flavor to leafy green salads. Sprinkle about 1 tablespoon (15 g) edible yeast flakes over the salad in place of the cheese. It works especially well in dairy-free or vegan versions of a Caesar or Cobb salad. [9]
If the salad is overcooked and the dressing runs out of vegetables, adding nutritional yeast will help absorb some of the water. Just keep in mind that it can create a powdery texture.
8
Use nutritional yeast instead of cheese in pasta and rice. If you’re avoiding or reducing your dairy intake, use nutritional yeast in all your delicious meals. Use about 1/4 cup (32 g) for macaroni and cheese, rice bowls, and stews. [10]
Note that nutritional yeast may taste sweeter than ketchup.
9
Delicious vegan tofu stir-fry with nutritional yeast flakes. Use 2 tablespoons (30 grams) to 1/4 cup (32 grams) nutritional yeast per half or whole package of tofu. This will make your slices taste lighter, sharper, and cheesier. [11]
You can also sprinkle it on regular egg slices instead of cheese.
10
Thicken soups and stews with nutritional yeast flakes. Use about 64 grams of nutritional yeast per 240 ml of liquid in the soup. Just add a spoonful of pho.
