nutritional yeast (optional
Nutritional yeast is exceptionally rich in B-complex vitamins (especially B12 when fortified), protein, and dietary fiber, while being low in fat and calories. A typical serving provides substantial amounts of niacin, riboflavin, and thiamine.
About
Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae (baker's yeast) that has been grown on a carbohydrate medium, harvested, washed, and dried through heat treatment. It is a single-celled fungus product that retains its nutritional content while losing its leavening ability. The result is a yellow or golden granular or flaked ingredient with a distinctive nutty, umami-rich, cheese-like flavor profile. It contains no added B12 in its natural state, though most commercial products are fortified with cyanocobalamin (vitamin B12) and other B-complex vitamins during processing.
Culinary Uses
Nutritional yeast is employed primarily in plant-based and vegan cuisines as a savory flavor enhancer and cheese substitute. It is sprinkled over popcorn, pasta, roasted vegetables, and grain bowls to impart a salty, umami depth; used in vegan cheese sauces and nacho "cheese" preparations; blended into dressings, dips, and spreads; and incorporated into nutritional supplements and smoothies. Its solubility in liquids makes it suitable for dissolving into soups, broths, and sauces. Non-vegan cooks also employ it as a general seasoning to amplify savory notes in dishes without adding sodium or fat.