What is nutritional yeast and how do you use it?

Posted on March 20, 2017January 1, 2018Categories CookingTags ,

nutritional yeast

Have you ever heard of nutritional yeast? If you are like most people, you may have seen it on the grocery store shelf, or heard about it but never actually tried it. In fact, you probably are wondering what exactly is nutritional yeast, and how do you use it? Why should you use nutritional yeast?

In this post I will answer all three of these questions.

1. What on earth is nutritional yeast? Well the short definition direct from the bottle is: Provides great-taste and nutrition when added to a wide variety of foods and recipes. Makes a delicious seasoning when sprinkled on most foods, especially salads, vegetables, potatoes, rice, pasta and even popcorn! Add to soups, dips, spreads, cereals, juices and smoothies for added flavor and nutrition. It’s ‘cheese-like’ flavor makes it a great low-sodium, cholesterol-free, addition to recipes and foods. Despite the word “yeast” in it’s name, nutritional yeast does not contain yeast, so no it won’t make bread rise and yes you can still have it even if you can’t have other kinds of “yeast”. It also will not cause candida, other yeast induced problems. It is also a great source of B12, so if you are like me and you don’t eat red meat, then cooking with nutritional yeast, can be one way to up your B12 intake. In someways nutritional yeast, is both a supplement and a spice you can cook with.

2. How do you use nutritional yeast? Personally I like to use it in recipes as a replacement for cheese or a similar sauce or flavoring. I use it as main ingredient in my gluten free and dairy free macaroni and cheese as well as in several other recipes. I’ve found that it ads a nice “cheesy” flavor to soups and egg omelets as well. Any recipe where you might use cheese, you can use nutritional yeast instead. It’s funny because even though it has no milk in it, it still has a cheese like taste and because it’s orange, you can trick children into thinking there is cheese in something, when there isn’t. It’s only nutritional yeast. Warning: Don’t use it with anything cold like smoothies, salads, cereals, or other similar items. It’s gross that way. Even though you may want the nutritional benefits, it really only tastes good, when used with hot recipes and food that you cook.

3. Why should you use nutritional yeast? Well I touched on one reason in number 1, because it has a lot of vitamin B12 and can help with a vitamin B12 deficiency. However, there are several other good reasons to use this awesome powder. First, you can use it has a replacement for cheese and this is great when cooking for children who are used to cheese but have to give up dairy. Second, it’s an inexpensive way to add favoring without salt, sugar or fat. Third, it is good for you.

What other comments or questions do you have about nutritional yeast? Post them below.

How to Turn 10 Ingredients Into 100 Healthy and Simple Meals

Posted on December 1, 2014March 26, 2018Categories Cooking/RecipesTags , ,


Are you tired of struggling to come up with simple meals that are also healthy and allergen free? I know I was for a long time and as a health coach who helps people with allergies and healthy eating, this is one of the things I hear from people all the time. Well, the reality is that you can actually make a lot of meals with a reasonable amount of variety and flavor with 10 ingredients or less.

Here is my list of 10 ingredients that once I have on hand, I am able to make a lot of meals simply and without feeling like I am eating the same thing over and over.

While the title says 100 days of healthy and simple meals, you could possibly even create more than 100 days of healthy and simple meals with these ingredients. You will also notice that I do not include any gluten, dairy, sugar, nuts or other common allergens on this list, so unless you have a very unusual allergy then you should be able to eat all these meals without a problem. You will also note that you will probably need more ingredients in order to make enough for breakfast, lunch and dinner. This is really just a way to make 1 meal per day without needing any added ingredients.

1. Quinoa- This is great because it has high fiber and protein and is low carb but yet is very versatile and you can make a ton of different meals with it. My favorite recipe book for cooking with quinoa is .

2. Brown Rice- While you don’t want to eat large quantities of any kind of rice. Brown rice has more nutrients in it than white rice and is also very versatile in terms of the recipes you can cook with it.

3. Chicken- Again another good for you ingredient that you can use in a lot of recipes. The easiest way to prepare it and then reuse it, is to either buy a large number of breasts and thighs and then saute them in olive oil and a little bit of water and save what you don’t eat for that meal in containers to be used throughout the next 4-6 days. It also freezes quite well, if you want to do an even large quantity and then warm it up when you are ready to eat it.

4. Mixed frozen veggies. There are lots of combinations but my favorite has carrots, broccoli, and cauliflower. Again another great ingredient because of all the possibilities for using it.

5. Canned tuna. Again another great and easy to use ingredient. You want to be careful though because some brands have added soy, oil and other ingredients that you don’t want to eat. Find one that has just tuna, or tuna and water.

6. Frozen peas. Again another staple that you can’t go wrong with and that you can use for a variety of recipes.

7. Broccoli- You can use this either frozen or fresh and make a lot of things with it.

8. Eggs- I prefer brown eggs and cage-free. These are healthier for you and can make egg omelets with frozen veggie combinations.

9. Tomatoes- either fresh or canned. Again another can’t go wrong ingredient that you can use for soups, veggie stir-fries and more.

10. White dry beans. Again another great ingredient for making a variety of soups.

In addition, I recommend the following condiments and mixers. Okay so I know that you might want to count condiments as an ingredient but anyhow, 100 meals with 10 ingredients or less is still quite the feat wouldn’t you say?

Salt and Pepper
Olive Oil
Coconut Oil
Balsamic Vinaigrette
Coconut Milk or another non-dairy milk
Honey or Brown Sugar or Stevia

Cooking with Essential Oils

Posted on December 30, 2011July 10, 2015Categories Essential OilsTags , ,

cooking with essential oils

Have you ever thought about cooking with essential oils? I know I never did until a few months ago when I began researching it. That said, I now love cooking with them and here are a few tips you can use to cook with essential oils successfully.

1. Make sure that whatever essential oil you use to cook with is safe to use. You cannot just use any and ever oil and many store bought brands are harmful when digested so you need to read the directions on the bottle and make sure you can use it.

2. For best results use only essential oils that you would use the herb equivalent of in cooking. Examples include black pepper, rosemary, cilantro, lemon and orange.

3. Be careful and use only a few drops. If you put in too much you will get a very strong taste.

4. Add the oil midway through cooking. If you add it at the beginning it doesn’t work as well from my experience and if you wait until your food is already cooked then the flavor doesn’t absorb as much into the food.

5. Experiment with different combinations and see what works best for you.