Nutritional Yeast – Superfood For The Entire Family

We often hear women complaining that they’re running out of ideas to cook for the family, keeping everyone’s preferences in mind. Yes, it can be quite tricky sometimes – trying to find the balance between putting tasty dishes on the table, yet ensuring they’re healthy and nutrient dense.

Nutritional yeast is one of those magical foods that sounds too good to be true, but it is just that – too good! It’s a plant-based source of high quality protein, rich in numerous minerals and vitamins, and super convenient to use. Read on to know the how-when-why of using nooch to cook for the family.

nutritional yeast for family

Good source of vitamin B12

One of the most important benefits of nutritional yeast is that it’s rich in B12, a vitamin that a large part of the population is deficient in. B12 is what controls energy, mood, memory, among so many other functions. It is found mainly in animal sources, and since large part of the Indian population is still vegetarian, nooch is a great and natural way to prevent deficiencies.

Low fat and low sodium, yet packs a punch

You know how they say everything you love to eat is always unhealthy? Well, this is an exception to the rule. Nooch is low fat, low sodium, low sugar, and low carb too. ALmost too good to be true, some might say!

Goes with literally everything

There are multitude ways to use nooch. You can throw it on to a salad, on some veggie chips, over your baked potatoes, in a sandwich, and to literally everything you eat. A little sprinkle will not only add a load of nutrients to your meal, but also enhance the taste dramatically.

So quick and easy to use

For those super busy weekdays when you’re too tired to cook for the family, the easiest thing to do is cut up a salad and sprinkle some magic dust aka nooch over it. Voila! You’ll have a perfect nutritious meal ready in no time.

A perfect fit for all diets

Any diet that you or your family members are following will only be enhanced with all the benefits that nutritional yeast has to offer. Whether you’re on going gluten free, paleo or keto, plant based or dairy free – nooch will keep you right on track.

  • It contains only 39.7 calories, 3.82 grams of carbohydrates, and less than 0.6 gram of fat. It’s got no trans fats, and no cholesterol.
  • It is a source of 18 amino acids, making it one of the few vegetarian sources of a complete protein, with 4.5 grams in 2 tsp.
  • Rich in dietary fibre, giving you about 1.4 grams per serving.
  • A great gluten-free option for those with a sensitive gut.
  • It is a rich source of all the B vitamins like riboflavin, thiamine, B6, niacin, and folate, providing nearly 100% of your daily requirement.
  • It contains minerals like copper, magnesium, iron, selenium, zinc, and manganese.
  • It has no added sugars or preservatives.

How to use nutritional yeast for family cooking

  • Use it as a replacement for parmesan over pastas and risottos.
  • Use nooch as the base or binder for a delicious cheesy sauce.
  • Sprinkle it over a large bowl of popcorn on family movie nights.
  • Add it to a hearty soup or stew for a healthy weekday dinner.
  • Add this no cheese cheese to make even a boring salad exciting.

Is nutritional yeast good for my family?

Nutritional yeast is a great additions to your family’s diet, as it provides a number of essential minerals and vitamins. Along with that, it’s a great way to consume plant-based protein. Nutritional yeast is known to improve immune function, aid digestion, and provide antiviral and antibacterial properties – all of with your family will benefit from.

What is nutritional yeast?

Nutritional yeast is a dairy-free, gluten-free, low calorie, low fat, high protein food additive that is cheesy yet nutty in flavour, similar to parmesan cheese. It is widely used in vegan cooking recipes. It can be used to enhance the flavour of several dishes.

Where can I buy nutritional yeast?

Nutritional yeast is not yet widely available in India, however, it can be purchased from certain online stores.

Can I make nutritional yeast?

Nutritional yeast is grown on sugar cane or beet molasses. While it is not impossible to make nutritional yeast, it is a rather laborious and time-consuming process. Through a 5-step process of growing, cultivating, harvesting, processing, and packaging, it can be made. It starts with growing the yeast with a pure parent culture. It is then cultivated over time by maintaining optimal temperatures, pH balance, and nutrients in a sterile environment. Once the fermentation is complete, it is harvested to concentrate the yeast cells into a liquid form. Then, the liquid may or my not be fortified with certain minerals and vitamins. Finally, the yeast is dried and packaged in the form of flakes, granules, or a powder.

How much nutritional yeast can you eat per day?

The recommended daily intake of nutritional yeast for an adult is 2 to 3 teaspoons.

Does nutritional yeast cause weight loss?

Nutritional yeast doesn’t directly induce weight loss, but it is a low fat, low sugar, low sodium, and low carb superfood that could aid in your weight loss process when suitable included into your diet. The rich nutritional profile of nutritional yeast will surely enhance your diet.

What are the cons of nutritional yeast?

While there are no known nutritional disadvantages of nutritional yeast, someone who is prone to allergies, especially from glutamic acid, may have a reaction to it. For someone who is not allergic, consuming it in the correct proportions has no cons.

Can I bake with nutritional yeast?

No, you cannot bake with nutritional yeast. Owing to the fact that it has ‘yeast’ in the name, many people tend to confuse it with baker’s yeast. Baker’s yeast is an active form, therefore has the ability to make baking items rise in the oven. Nutritional yeast is an inactive form, and therefore doesn’t have leavening ability. However, feel free to sprinkle it on your baked dish for that added punch.

Who shouldn’t use nutritional yeast?

Individual with gout or high levels of purines, are not recommended to use nutritional yeast.

Healthy Cauliflower Mash

Prep time: 10 minutes
Cooking time: 20 minutes
Serves: 4 servings


  • Large cauliflower head – 1
  • Olive oil – 3 Tbsp
  • Fresh chopped garlic – 3 cloves
  • Salt – to taste
  • Pepper – to taste
  • Coconut cream – 4 Tbsp (optional)
  • Nutritional yeast flakes – 4 Tbsp
  • Chopped leek – 2 Tbsp


  1. Cut the cauliflower head into small florets, and then thoroughly wash them.
  2. Take a large pot of water and put to boil. Add the cauliflower to the water and allow it to boil for at least 10-12 minutes, or until the florets are soft and tender.
  3. Once cooled, drain out the water, put the cauliflower florets in a food processor and blend until it becomes a mash or puree.
  4. Place the cauliflower mash on a muslin cloth or cheesecloth, and squeeze it to drain out about 80% of the water.
  5. Heat the olive oil in a pot over a slow flame, fry the garlic for about a minute, and then add the cauliflower. Cook for about 4-5 minutes, and then add in the salt, pepper, nutritional yeast, and vegan cream (if using). Cook for another minute or two.
  6. Serve hot, and garnish with chopped leek.
healthy cauliflower mash
Healthy Cauliflower

Zoodles and Tofu

Prep time: 20 minutes
Cooking time: 12 minutes
Serves: 4 servings


  • Large green zucchini – 2
  • Tofu cubes – 200 gms
  • Olive oil – 3 Tbsp
  • Fresh chopped garlic – 3 cloves
  • Mixed dried herbs – 2 tsp or to taste
  • Fresh chopped parsley – ⅓ cup
  • Salt – to taste
  • Pepper – to taste
  • Nutritional yeast flakes – 8 tsp


  1. Thoroughly wash the zucchini. Slice the zucchini lengthwise, and then further cut the slices into thinner noodles, to form zoodles.
  2. Take a pan, and heat the olive oil. Add the garlic to the oil and fry for about 30 seconds.
  3. Add in the tofu if you’d like if fried a little. Else the tofu can be added after the zoodles is slightly cooked.
  4. Add the zoodles in the pan, and use tongs to mix so that the zoodles are well coated in the oil. Cook for about 10 minutes.
  5. Add the salt, pepper,and dried herbs, and parsley.
  6. Serve hot, and garnish with 2 tsp of nutritional yeast to each plate, for added cheesiness.
Zoodles and Tofu
Zoodles and Tofu