A Vegan’s Guide to the Universe – Part 2: Nutritional Yeast

Chances are before you became vegan you never heard the words “nutritional yeast” muttered a day in your life and now it seems to be in every vegan cookbook you look up! So what is this stuff and why are vegans so crazy for it?

Nutritional Yeast is an inactive dry yeast filled with a healthy dose of vitamins and protein. It is coveted for its “cheesy” taste and if you haven’t already noticed nearly all vegan mac and cheese recipes call for it in varying amounts. But it is more than just a cheese-tasting substitute it adds a rich flavor and a creamy texture to a range of dishes. It’s perfect on popcorn (and yes, I’ve snuck it into the movie theatre on more than one occasion). It’s great in soups, casseroles, gravies, salads, steamed veggies, etc. Damn near anything you eat goes great with nutritional yeast. As an added bonus it is loaded with vitamins, minerals and 8 grams of protein for every 1 ½ tablespoon serving.

Nutritional Yeast is available in the bulk section of most health food stores and co-ops and is fairly inexpensive. 1 pound will run you somewhere between $5.99-$7.99 in the bulk. Typically I get a couple cups at a time which runs me about $2 or less. One important thing to make sure of when getting your nutritional yeast in bulk is that it is the Red Star brand. Red Star brand has the highest vitamin and mineral content and, in my humble opinion, the best flavor. Here’s the macro and micro nutrient content of Red Star Nutritional Yeast:

1 ½ tablespoon servings contains:
60 calories
1 gram of fat (1% daily value)
5 mg of sodium (0% daily value)
7g carbohydrates (2% daily value)
4 grams fiber (16% daily value)
8 grams protein (17% daily value)

9.6 mg Thiamine/B1 (640% daily value)
56 mg Niacin (280% daily value)
240 mcg Folic Acid (60% daily value)
22.4 mcg Selenium (32% daily value)
0.77mg Iron (4% daily value)
9.6 mg Riboflavin/B2 (565% daily value)
9.6 mg Vitamin B6 (480% daily value)
8 mcg Vitamin B12 (133% daily value)
3.2 mg Zinc (21% daily value)

Other vitamins and minerals less than 20% daily value: biotin, pantothenic acid, magnesium, copper, manganese, calcium, potassium

We’ve establish that nutritional yeast, despite it’s funny name, taste great and is really good for you now here are a couple recipes to get you acquainted with the taste of nutritional yeast.

Mack the Spork's Cheeze Sauce (Check out what other PPKers like to do with Nutritional Yeast or "nooch" on the PPK Forums)

2 cups water

1 cup nooch

4 oz. jar pimentos, drained

1/4 cup raw cashews

2 Tb cornstarch

1 Tb lemon juice

1/2 Tb mellow white miso

1 Tb dijon mustard

1 & 1/2 tsp salt

1/2 tsp onion powder

1/2 tsp garlic powder

Blend everything in a blender/food processor until completely smooth. Pour into a saucepan and whisk over medium heat until thickened. Add a dash of black pepper, and taste for salt/lemon.

Notes from Mack the Spork: It’s my modification of the “Nacho cheeze sauce” from Jennifer McCann’s blog (of Vegan Lunchbox – recipes are at Shmooed Food) which I think in turn is based off of something else. It’s so easy and sooooooo good. And it doesn't have that "feet" smell that some nooch sauces have. My pantry is filled with jars of pimientos and cashews because I live in fear of not being able to make this on the spot. I actually made some last night with just 1c water so it would be thicker, and a little extra nooch and cornstarch. Added thawed chopped broccoli, and stuffed it into a basic dough for cheezy broccoli pockets. Leftovers for luuuuuuncchh, blarrrrgghhhhhharghargggh *Homer Simpson drool noise*

Spicy Popcorn (courtesy of redstaryeast.com)

4 cups Popcorn
1 to 2 tablespoon Olive or canola oil
¼ cup Red Star ® Vegetarian Support Formula™ nutritional yeast flakes
½ teaspoon Salt
1 teaspoon Chili powder
1 teaspoon Dried oregano leaves

Place the popcorn in a large mixing bowl. Sprinkle the oil and tossed well.

Place the nutritional yeast flakes, salt, chili and oregano in a small container. Cover tightly and shake well.

Sprinkle the nutritional yeast mixture over the popcorn, and toss until evenly distributed.

Guinea Pig Note: As far as cheese sauces go every vegan has their favorite and you can rarely find more than a handful who will all rave about the same recipe. I've only run across a couple I don't like and about a dozen I'm in love with. Do a google search and you'll find dozens and dozens of different variations of vegan mac and cheese trial and error will be the only way to determine which one you love the most!

One More Guinea Pig Note: Although nutritional yeast is an amazing addition to any recipe I recommend finding places where you can use it without having to expose it to the heat of cooking (as this destroys some of the vitamin B complex content).

A Vegan's Guide to the Universe Part 1: You don't have to eat tofu

Ok, you’ve done it. You’ve made the commitment to put your health first, the planet first and most importantly animal and human rights first – you’ve gone Vegan. Now I know that is a lot of “first” to cram into one title but that’s the amazing thing about being vegan. If done right you can do all those things simultaneously with little to no effort. You’ve made the big plunge into Veganism so now what? Thus far this blog has been a good to guide for all the great things that veganism has to offer from amazing cruelty-free cheeses to restaurants in your area that cater to vegans. But what about the basics? When you walk into your local health food or grocery store for the first time what the hell are you supposed to buy? From big cities to small towns you can usually find the standard meat analogs: vegan burgers, smart pups, chick’n nuggets and patties, Boca grounds, etc. But a vegan cannot exist on meat analogs alone, and frankly shouldn’t. Those are there for your transition, and for those times when life is so crazy that grabbing an Amy’s Kitchen Enchilada out of the freezer and popping in the microwave is honestly the best option for the day, or the week (trust me, I’ve had weeks where I’ve lived off of Boca burgers, nuggets and Amy’s Kitchen Dinners out of a complete a total lack of time. It’s a wonder I knew my own name by the end of the week).

Throughout the month of September (and probably a bit of October) I’m going to highlight some vegan basics that every vegan should have in their arsenal. From food, books and magazines to helpful websites. And guess what? Tofu isn’t on the list! Yep, you read right. This is a tofu free zone. First lesson in veganism, all vegans don’t eat tofu. It took me years to learn to love tofu. It really all comes down to how you cook it and how you season it (which is true for most everything you cook). But if you’re a new vegan and you’ve got a tub of that white block of soy sitting in front of you right now with no clue what to do with it, have no fear you don’t have to eat it if you don’t want to and the Vegan gods will not frown on you for it. But since you already have it, you might as well use it.

If you have resolved that you’re going to at least try the tofu you bought and not let it be a complete was of money start off with the scramble. Tofu Scramble! Tofu has the amazing ability to mimic the texture of eggs perfectly but tofu scramble is millions of times better than scrambled eggs. The very first recipe I ever tried was from Isa Chandra Moskowitz of Post Punk Kitchen fame. The basic recipe is below, however, I strongly recommend heading to her website and checking out all the comments on this recipe for a plethora of ideas on how to change up the scramble to your liking. I have two tofu scramble recipes of my own in my upcoming book Tacos & Collard Greens but Isa’s scramble was my first (thanks Isa!). The first time I made this recipe I think I cut the amount of onion in half to ½ cup and omitted the carrot. I also tried one batch with lime and one without. But play around with it, at least you’ll have one bonafide tofu dish under your belt. But don’t worry, like I said before, you don’t have to eat it if you don’t want to. It’s not in the Vegan code of ethics that you have to and there is an overabundance of other high protein options out there that are absolutely delicious. So, if you’re scared of your tofu and just not ready for the scramble, donate it to one of your tofu loving friends or stick it in the freezer until you get up the nerve to try it – just an FYI freezing tofu completely changes the texture, but in a good way. Without further ado Tofu Scramble:

Ingredients
1 lb. extra firm or firm tofu, drained and pressed
1 tablespoon olive oil
1 medium chopped white onion (about a cup)
2 cups cremini mushrooms, thinly sliced
2-3 cloves garlic, minced
1/4 cup nutritional yeast
juice of 1/2 a lime
1 carrot (this is optional, I grate it in at the end, mostly for color)



Spice blend
2 teaspoons cumin
1 teaspoon thyme, crushed with your fingers
1 teaspoon paprika
1/2 teaspoon turmeric
1 teaspoon salt

Directions
Heat oil in skillet over medium-high. Sauté onions 3 minutes, until softened. Add mushrooms, sauté 5 minutes more. Add garlic, sauté 2 minutes more. Add spice blend and mix it up for 15 seconds or so. Add 1/4 cup water and deglaze the pan, scraping the bottom to get all the garlic and spices. Crumble in tofu and mix well. Don't crush the tofu, just kind of lift it and mix it around. You want it to remain chunky. Let cook for about 15 minutes, stirring occasionally and adding splashes of water if necessary to keep it from sticking too much. Lower the heat a bit if you find that it is sticking. Add lime juice. Add nutritional yeast and mix it up. If it seems too dry add splashes of water. The moistness really depends on how much water the tofu was retaining before you added it. Grate the carrot into it and fold.

Fizzy Lizzy vs. Izze the showdown of the century!

Who knew that a little blog entry about a fruit juice/sparkling water combo + vodka would breed so much excitement! Aside from the comments on this blog I run into people, almost daily, who are now singing the praises of Izze and sharing with me some of their own recipes and adult beverage concoctions.

Last week the folks at Fizzy Lizzy sent me over a box of their bubbly treats for me to try. I opened the box with anticipation and quickly put the four bottles I received in the refrigerator to reach a perfectly frosty temperature. Coincidentally, there were four cans of pomegranate Izze sitting in my refrigerator at the time as well, so as I read through all the awards and glowing reviews of Fizzy Lizzy as I sipped my pomegranate Izze thinking “this stuff can’t possibly be better than Izze”.

The first flavor of Fizzy Lizzy I tried was Yakima Valley Grape. Unfortunately, comparing the quality and flavor of Yakima Valley Grape to any Izze flavor is like trying to tell the difference between Diet Coke and Coke Zero – its damn near impossible. Don’t get me wrong, it was still delicious and I gulped it down so quick I am grateful I live alone so no one else saw my ruthless display of gluttony. However, the flavor just didn’t manage to distinguish itself from my old faithful Izze.

Two days later I tried the next flavor on the list, Gulf Coast Tangerine. One sip and I was in love. They had me at Tangerine. The taste was pure, crisp and sweet. It was as if someone juiced a tangerine, added a tablespoon Pellegrino and voila! Perfection. Not to mention, that the entire bottle was only 100 calories and had 100% of the RDA of vitamin C. There is really nothing in Izze’s arsenal that compares to the taste of Fizzy Lizzy’s Gulf Coast Tangerine.

Next, I tried Lone Star Grapefruit. Traditionally, grapefruit juice tends to have a sweetness that doesn’t accurately portray the bitterness of the actual fruit. Fizzy Lizzy is an invigorating departure from these sugar-laden imitations. Initially I was expecting Lone Star Grapefruit to have the same sweetness as the two flavors I tried before it. So I took a healthy swig from the bottle only to realize that I was, in fact, drinking “real” grapefruit juice. After the initial shock wore off I found myself going back to it again and again. Small sips at a time, just enjoying the flavor and feeling like I was drinking something that might actually be good for me.

Lastly, a head to head matchup: Fizzy Lizzy Red Hill Pomegranate vs. Izze Pomegranate (my favorite of all the Izze flavors). Like Gulf Coast Tangerine and Lone Star Grapefruit, Red Hill Pomegranate was true to the flavor of an actual pomegranate fruit. It reminded me of the pomegranate spritzers I used to make with Pom Juice and Pellegrino. If I had to choose between Fizzy Lizzy and Izze in the pomegranate arena Izze would be the victor. Only because I can easily make what would taste like Fizzy Lizzy Red Hill Pomegranate myself with two things I always have around the house. Nonetheless, the Fizzy Lizzy version is still delicious, pure to the taste of a pomegranate and lower in calories with no additional sugars added.

At the end of the day, I will never be able to turn my back on Izze, I love it too much and it pairs so well with vodka that I couldn’t imagine parting with it. But Fizzy Lizzy is definitely going to become a permanent fixture in my home. Its flavors are more true to the fruit each one represents, it’s lower in calories and the ingredient list is at least ¼ of the size of Izze’s. My flavor recommendations for Fizzy Lizzy are: Lone Star Grapefruit, Gulf Coast Tangerine, Pacific Raspberry Lemon and Costa Rican Pineapple (my all time favorite!), Check out the Fizzy Lizzy website for more information on their entire portfolio of flavors and recipes.

Restaurant Review: The Sprout Mount Pleasant, SC

Here I am, back in South Carolina. Thankfully only for 3 days this time, nowhere near my previous stay of almost 3 years! South Carolina isn’t necessarily vegetarian friendly let alone vegan friendly but here and there are tiny rays of hope in and around the Charleston, SC area. In researching a place to have lunch today I ran across The Sprout ( 627 Johnnie Dodds Blvd., Mt. Pleasant, SC).

The Sprout is a raw foods take-out restaurant which also doubles as a juice and smoothie bar. The Sprout is tucked in an unassuming shopping center which houses a gym, various sub shops and the usual grocery stores and nail salons. Walking into The Sprout immediately takes you away from all the hustle and bustle of the outer shell of a shopping center and into a place and tranquility. No there’s no incense burning or Enya playing in the background, it’s the people and the food that immediately ground you.

I walked into The Sprout, took one look at the giant boards of smoothie and fresh juice choices and immediately turned to the left to see a large selection of premade raw foods as well as vegan organic wines nestled between growing wheatgrass (surreal, I know). Immediately the woman behind the counter came to help me with my selections out of the towering case of food in front of me. She carefully explained the ins and outs of each dish from the Sun Burgers and Veggie Burgers to the pad Thai, enchiladas, hummus, desserts, nut cheeses and traditional salads. She explained that their menu is all organic and comes from local farms. The menu changes daily based on what is in season and available. She left me to my own devices and as I mulled over all the choices in front of me another gentleman came to see if I had any additional questions. Needless to say, the customer service at The Sprout is exceptional.

Ok, ok, I know you want to know about the food! I tried the enchiladas (made with a spinach “tortilla” wrap, sprouts, ground sun burger, cashew sour cream, carrots and avocado over a bed of fresh baby spinach), cashew cheese, tortilla chips and the lemon brulee. Although the enchiladas tasted nothing like traditional enchiladas they were incredible nonetheless. They tasted fresh, spicy and scrumptious and although you could tell they were raw it didn’t take away from the essence of the dish. The cashew cheese was zesty, creamy and the perfect “cheese” dip. Unfortunately the tortilla chips fell flat. They were crispy to the touch yet, when I began to chew them they turned into a gummy mess that I literally had to scrape off my molars. Later that night in my hotel I finished the cashew cheese off with some celery and carrots. I would recommend trying the flax crackers instead of the tortilla chips if you have the option. I had two choices for dessert, chocolate mouse and lemon brulee, a long time patron of The Sprout recommended the brulee and I had to admit that it looked positively decadent. I cannot explain the orgasm of flavor that went on in my mouth the moment I tasted the lemon brulee! The lemon brulee was sweet, creamy, rich and the crumble “sugar” topping added a light crunch to round off the crème brulee experience. As I began to eat it I kept telling myself “save some for later, save some for later” but before I knew it I was practically licking the inside of the to-go container in my rented mini-van (yes, a mini-van. Another story for another day).

If you happen to be anywhere near the Charleston, SC area the Sprout is worth the trip. Check their website before you go for events such as wine tastings, lecturers, etc.

Cosmo's Vegan Shoppe Atlanta, GA

Atlanta might not have a fancy vegan mini mall like Portland but we do have Cosmo's Vegan Shoppe (which has the strength of 10 mini malls!)

Cosmo's Vegan Shoppe is a storefront owned by vegans with 100 percent vegan goods so you don't have to go through the infamous label scan for whey, gelatin, albumin and all the other animal derivatives that are hidden deep within the labyrinth of the ingredient list on the back of nearly everything you buy.

What makes Cosmo's truly special is that they offer many items that are usually only available online. This probably has something to do with the fact that they also have a virtual store front online that carries nearly everything in the store. So if you're not in Atlanta check out http://www.cosmosveganshoppe.com/

I have a routine when I enter the store. Say hi to Leigh (one of the owners) who is usually at the register when I walk in, then walk straight back and to the right to the freezer and refrigerated foods section. There you will find vegan twinkies, fauxtess cupcakes, vegan donuts in multiple flavors, pizza, vegan orange chicken and even vegan shrimp! Their refrigerator holds all the reigning crown jewels of vegan cheese: sheese (block cheese and cream cheese), cheezly (in white cheddar and mozzarella) and the brand new mozzarella teese (reviews on teese coming soon). As you are checking out you'll also see a little table of baked goods courtesy of Atlanta's own Dulce Vegan bakers. Their cinnamon rolls and cupcakes are to die for but that's a topic that is worthy of its own post so more on Dulce Vegan later.

If you're an avid reader of this blog then you know that cheezly and I are entrenched in a torrid love affair that has no signs of stopping anytime soon. Cosmo's has cemented this bond by adding two new flavors of cheezly to their arsenal, cheddar with "bacon" and garlic and herb. To my knowledge Cosmo's will be the only one in the U.S. who currently carries these new flavors.

As much as I love food, Cosmos isn't just a one trick pony. They carry clothing (usually in the form of vegan t-shirts), mens and womens footwear, purses, bags, wallets, vegan inspired dishes, cat food, dog food, supplements, books, cookbooks, and a variety of other health and beauty products. They even carry vegan lube and condoms.

What I really love the most about cosmos is its "mom and pop" feel. Its not a big corporate giant with some wizard behind the curtain calling all the shots. Its a husband and wife team bringing vegan into the mainstream. If you're looking around Cosmo's and notice that they don't carry something you want, just ask and they will be happy to stock it for you. I requested they order one of my favorite natural deodorant's from them and they had it in stock within two days.
Before you head to whole foods, or Publix or even Sevananda I encourage you to start your shopping at Cosmo's you'll most likely find that (outside of fresh fruits and vegetables) you won't need to go anywhere else.

UPDATE: As of April 1, 2009 Cosmo's Vegan Shoppe has moved. They are now located at 200 North Cobb Parkway, Building 100 Suite 126, Marietta, GA 30062. If you live in our around the Atlanta area you can still stop by and shop at their new hours of Monday-Friday 12-4 and Saturday 12-6.