Dr. Christopher's Herbal Legacy Newsletter - January 20, 2010
Published: Wed, 01/20/10
Dear ,
-Dr. Christopher's Herbal Legacy Newsletter
ARTICLE: Nutritional Yeast
RECIPE: Vegetarian Shepherd's Pie
Nutritional Yeast is grown on a mixture of cane and beet molasses. B-vitamins are added during the process to provide the yeast with the nutrients it needs to grow. When harvested, the yeast is washed, pasteurized, and dried before it is ready for market.
Vegans and vegetarians have used it for years as a source of vitamin B-12. Health seekers who strive to eat primarily a whole foods diet use nutritional yeast because it tastes good with certain foods and adds extra nutrients to their diet. Nutritional yeast contains 18 amino acids (forming the complete protein) and 15 minerals.
Unlike baking yeast, nutritional yeast is grown solely for its nutritional value. It should not be confused with brewer's yeast, a by-product of breweries and distilleries. Nutritional yeast is a low-fat, low-sodium, kosher, non-GMO food that contains no added sugars or preservatives.
Many manufacturers of Nutritional Yeast enrich it with B-vitamins and iron. It is extremely rich in a number of nutrients. Here is the nutritional value per heaping tablespoon of Nutritional Yeast from a popular manufacturer - Red Star:
· Calories - 60
· Total Fat - 1 gram
· Carbohydrates - 7 grams
· Fiber - 4 grams
· Protein - 8 grams
· Vitamin B1 (thiamin) - 640% Daily Value (DV)
· Vitamin B2 (riboflavin) - 560% DV
· Vitamin B3 (niacin) - 280% DV
· Vitamin B6 - 480% DV
· Vitamin B9 (folic acid) - 60% DV
· Vitamin B12 - 130% DV
So how do you use Nutritional Yeast?
- Use it as a condiment sprinkled on the evening meal of rice and vegetables, or on popcorn for snack time.
- Add 1/2 teaspoon per 1 cup liquid to gravies and sauces.
- Add a tablespoon per 2 cups mixture to vegetable, bean and grain burgers.
- Make a yeast "cheese" to adorn a vegan pizza or lasagna.
- Add it to your cat or dog's food to help eliminate fleas and promote a healthy coat and good general nutrition.
We highly recommend that you add this delicious, nutritious food to your diet. You can purchase it in most health food markets.
References and more information:
http://www.bestnaturalfoods.com/nutritional_yeast.html
http://www.efn.org/~sundance/NutritionalYeast.html
http://en.wikipedia.org/wiki/Nutritional_yeast
Printable Version: http://www.herballegacy.com/Nutritional_Yeast.pdf
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Potato Layer
- 6 medium potatoes
- ¾ cup non-dairy milk, warmed
- 2 T. extra virgin olive oil
- ¼ cup nutritional yeast flakes
- Salt and pepper to taste
Lentil Layer
- 1 cup dry green lentils
- 2 T. distilled water or vegetable broth
- 2 large onions, chopped
- 2 cloves garlic, finely chopped
- 2 cups diced tomatoes
- 2 tsp Liquid Aminos or Tamari
- ½ tsp dried thyme
- Pinch of cayenne
- ¾ cup dry breadcrumbs
- 1 cup frozen peas
- paprika
Directions:
- Cook lentils according to package directions.
- Meanwhile, cook potatoes in boiling, salted water for 20 minutes or until tender. Drain well.
- Preheat oven to 325 degrees Fahrenheit.
- Heat water or broth in a large, deep skillet. Cook onions and garlic until tender.
- Stir in cooked lentils.
- Add tomatoes, tamari/ Liquid Aminos, thyme, cayenne and peas.
- Stir in breadcrumbs and season to taste with salt and pepper.
- Mash the drained potatoes with non-dairy milk, olive oil, Nutritional Yeast flakes, salt and pepper. Set aside.
- Transfer mixture to a large casserole dish (3.5 quart) casserole dish.
- Using a spatula, smooth the mashed potatoes over top. Sprinkle with paprika.
- Bake in preheated oven for 45 minutes.
Adapted from a recipe by Jill Harris in Vegetarian Shepherd's Pie Recipe: Meatless Lentil Casserole Topped with Creamy Mashed Potatoes
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