Nutritional Yeast: A Keto-Friendly Superfood

Nutritional yeast is a keto-friendly ingredient that can be used in a variety of ways to add flavour and nutrition to meals. It is a deactivated form of yeast with a salty, cheesy taste, often sold in flake, granule, and powder form. With only 2 grams of net carbs per 1/4 cup serving, it is a great supplement for those on a ketogenic diet. Nutritional yeast is high in protein, containing all nine essential amino acids, and is a good source of B vitamins, making it a recommended addition to a vegan or vegetarian diet. It can be used as a seasoning, added to eggs and vegetables, or used as a thickening agent in soups and sauces. Nutritional yeast can also be used in baking, such as in this recipe for keto flatbread, bringing bread back into your life while on a keto diet.

Nutritional yeast as a cheese substitute

Nutritional yeast is a fantastic substitute for cheese, especially for vegans and those who are lactose intolerant. It has a creamy texture and a nutty, salty, cheesy flavour. It is made by pasteurising and drying out Saccharomyces cerevisiae, the yeast strain used to bake bread. The drying process deactivates the yeast, extracts the nutrients and breaks down the yeast into flakes. Nutritional yeast is rich in B vitamins, supports a healthy immune system, is a good source of fibre and can lower cholesterol levels. It is also a good source of potassium, zinc, vitamins B1, B2 and B6, protein, fibre and amino acids.

Nutritional yeast is a great substitute for grated parmesan. It can be sprinkled on top of pasta, rice, salads, eggs and stews. It can also be mixed with salt and olive oil and used to coat vegetables like butternut squash, broccoli or cauliflower before roasting. It works well as a wet seasoning, such as in spinach cashew pesto, where it gives the dish a parmesan-like essence. It can also be used in baking, adding nutrients and flavour to non-rising baked goods like cookies, dog treats, scones and muffins.

Nutritional yeast can be used to make vegan cheese sauce for dishes like lasagne, or to add a cheesy flavour to vegan biscuits. It can be added to a cashew butter mixture with garlic, dijon mustard, soy sauce and lemon juice, which can then be used to coat kale to make kale chips. It can even be added to sweet treats like chocolate peanut butter cups, adding a salty, creamy texture.

It is recommended that no more than three tablespoons of nutritional yeast are consumed daily, and a little can go a long way when flavouring foods.

How to make keto flatbread with nutritional yeast

Nutritional yeast is a keto-friendly ingredient that can be used to add flavour to your food or replace seasoning or cheese. It has a salty and slightly cheesy taste and is often sold in flake, granule, and powder form.

Now, here is a recipe for keto flatbread with nutritional yeast:

Ingredients:

• 1/2 cup (120 ml) unsweetened almond milk
• 1 tablespoon (8 g) dried instant yeast or nutritional yeast flakes
• 1 1/4 cup (140 g) coconut flour
• 1 cup (120 g) almond flour
• 2 teaspoons (4 g) baking powder
• 1 tablespoon (10 g) garlic powder
• 1 teaspoon (1 g) Italian seasoning
• Dash of salt and pepper
• 1 whole egg + 2 egg whites

Method:

• Preheat the oven to 320 F (160 C).
• Heat the almond milk in the microwave for 45 seconds, then whisk in the active dried yeast. Set it aside to cool slightly. (This step is only for adding flavour as the yeast won't be activated without sugar. You can use nutritional yeast flakes instead.)
• In a separate large bowl, combine the coconut flour, almond flour, baking powder, garlic powder, Italian seasoning, salt, and pepper.
• Check the temperature of the warmed almond milk before whisking in the egg and two additional egg whites. You don't want it to be too hot, or the eggs will scramble.
• Add the wet mixture to the flour mix and combine well using a wooden spoon. It should form a dough.
• Divide the dough into 6 small portions and shape them into balls, then flatten them. Roll or press into a flat oval shape (approximately 1/2-inch or 1 cm thick).
• Bake for 12-15 minutes.

Enjoy your keto-friendly flatbread!

Nutritional yeast as a thickening agent

Nutritional yeast is a deactivated yeast with a yellow colour and a flaky or powdered form. It is a great source of protein and vitamins, particularly B-complex vitamins. It is naturally low in fat, sodium, and free from sugar, dairy, and gluten. Nutritional yeast is a common ingredient for vegetarians and vegans as it has a nutty, cheesy, creamy taste and can be used as a cheese substitute.

Nutritional yeast is a great thickening agent for soups. For every cup of soup, add half a cup of nutritional yeast. It is a healthier alternative to flour or other starches. To prepare, heat your soup to medium-high heat, add half a cup of nutritional yeast, and a quarter of a cup of water. Slowly add another quarter of a cup of water while stirring continuously. Continue to stir until the mixture has a semi-thick, cheesy consistency.

You can also sprinkle nutritional yeast on top of your soup as a flavour enhancer. It will absorb the water and sit on the surface of the soup. You can stir it in, but keep in mind that the nutritional yeast will not completely dissolve.

In addition to soups, nutritional yeast can be used to thicken sauces and stews. It can also be sprinkled on top of pasta or popcorn as a substitute for parmesan cheese.

Nutritional yeast as a seasoning

Nutritional yeast is a keto-friendly seasoning that can be used to add a salty, nutty, or cheesy flavour to your dishes. It is a deactivated form of yeast, often sold in flake, granule, or powder form.

Nutritional yeast is a great substitute for salt and pepper and is often used as a vegan cheese alternative. It has a similar taste and texture to parmesan cheese, making it perfect for sprinkling on top of your meals. It can also be used as a thickening agent in soups and sauces, adding flavour and nutrients.

When using nutritional yeast as a seasoning, a little goes a long way. It is high in protein, containing all nine essential amino acids, and is a good source of B vitamins, iron, and fibre. It is also gluten-free, sugar-free, and low-carb, making it a great choice for those on a keto diet.

You can find nutritional yeast in the spice section of most grocery stores or buy it in bulk from supermarkets that sell bulk food items. It is a versatile and tasty addition to any keto meal, adding flavour and nutrition without the worry of breaking your diet.

Nutritional yeast for vegetarians and vegans

Nutritional yeast is a great ingredient for vegetarians and vegans to include in their diets. It is a deactivated form of a specific strain of yeast, with a salty and slightly cheesy taste. It is often sold in flake, granule and powder form.

Nutritional yeast is a good source of vitamin B12, which is rare for a non-animal product. It is also high in protein, containing all nine essential amino acids, and is a source of fibre. It is also a good supplement for those who don't eat much organ meat, beef or seafood, as it is rich in B vitamins, especially B12.

There are many ways to use nutritional yeast in vegetarian and vegan cooking. It can be used as a substitute for salt and pepper, and is often added to dishes as a vegan cheese alternative. It can be sprinkled on eggs and vegetables, or used as a thickening agent in soups and sauces. It can also be used to make a cheese sauce, or sprinkled on popcorn.

• Palm heart mac and cheese
• Roasted cauliflower soup
• Vegan lentil bolognese
• Barley arancini with shiitake mushrooms and seaweed
• Baked "cheesy" kale chips
• Simple curry tofu scramble
• Vegan breakfast tacos with tofu scramble
• Vegan zucchini pasta Alfredo

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