What the heck is Nutritional Yeast?



I remember when I first saw nutritional yeast as an ingredient in a recipe. I found the name more than a little off-putting, and I couldn’t imagine what this would add to my dish except for vitamins — maybe. But if you haven’t tasted it before — spoiler alert – it’s actually delicious!

Nutritional yeast — sometimes called Nooch— is now one of the most used ingredients in my kitchen. I think of it as a magical ingredient because it’s as at home subbing in for chicken broth as it is cheese. In fact I always keep a jar of it right on my kitchen counter so that I can add a little whenever I need a savory flavor boost. But it’s not just for vegans or vegetarians — nutritional yeast works in any soup or stew, and is wonderful on popcorn too!



What Is Nutritional Yeast?

Nutritional Yeast is a deactivated yeast related to brewer’s yeast, which is used as a fermentation agent in beer making. The yeast is grown on a food source — some brands use molasses — then harvested, heated, dried and crumbled. This process deactivates the yeast, and creates a wonderfully nutty, tasty and versatile ingredient.

To preserve all the B vitamins, store in a dark glass or a ceramic container to keep it protected from the light. Since it’s a dry product, you want to lid tightly sealed to keep moisture out — as long as nutritional yeast stays dry, it can last for up to two years.

Why Use It?

As you can guess from its name, nutritional yeast is packed with nutrition, particularly B-vitamins, folic acid, selenium, zinc, and protein. It’s low in fat, is gluten-free (check specific brands for certification), and contains no added sugars or preservatives. Because vitamin B12 is absent from plant foods unless it’s added as a supplement, nutritional yeast that contains B12, such as Red Star Vegetarian Support Formula, is a great addition to the vegan diet (though I strongly recommend taking a supplement as the only way to be sure you’re getting enough). Not all nooch has B12, so check the label carefully before buying.

The vitamins and minerals are all well and good, but truthfully, most people use nutritional yeast for its flavor.

How Does Nutritional Yeast Taste?

Nutritional yeast has a flavor that has been described as cheesy, nutty, savory, and “umami.” Just a tablespoon or two can add richness to soups, gravies, and other dishes, and larger amounts can make “cheese” sauces and eggless scrambles taste cheesy and eggy.

Russian Katleti Recipe (Turkey and Pork Patties)

I came up with this katleti recipe after gathering ideas from my mom.  I bake them after sautéing and they come out juicy and tender. They go really well together with buckwheat, braised cabbage or any potato dishes. You aren’t really Russian or Ukrainian if you haven’t had kotlety; end of discussion.

Ingredients for Russian Katleti:

1 pound ground pork
1 pound ground turkey
1 medium onion, graded
1/2 cup white bread crumbs (We use Panko bread crumbs)
1 egg
2 Tbsp finely chopped parsley
1/2  tsp salt
1/2 tsp garlic powder
1/4 tsp ground pepper
1 Tbsp mayo
Olive Oil

How to Make Katleti:

1. Grate 1 onion and chop 2 Tbsp of parsley.

2.Use Kitchen Aid Mixer bowl to combine meat, 1/2 cup of bread crumbs, spices(1/2 tsp salt, 1/2 tsp garlic powder, 1/4 tsp ground pepper), 1  egg,  1 Tbsp of mayo, onion and parsley. Mix everything well on a lower speed setting (#3), or combine ingredients by hand if no mixer is available.

3. Form patties using ice cream scoop to make even portions. Makes approx. 20 patties. (don’t try to flatten them once they are on the skillet or juices will seep out).

Heat about 4 Tbsp At the same time preheat your oven to 400°F.

of olive oil over medium/high heat and saute the patties (adding more oil if necessary) until browned on both sides ( approx. 3 min on per site), flipping twice so they don’t burn. 

5. Remove patties of the skillet and place them in a glass baking dish. Cover dish with foil and bake for 10 minutes.

Enjoy!!!

Anchovies ( The Sodium high Killer)

Overview:

Why do anchovies tastes so meaty? Well Anchovies are a concentrated source of glutamic and inosinic acid—two molecules responsible for triggering our sensation of savoriness." The very first anchovies were used much how they're cooked today: as a way to add intense savoriness to food that mere salt can't provide.


Market/ Storage:
You can buy fresh,  frozen, and dried varieties of anchovies, but most of what you'll find comes one of three ways: salt-packed, oil-packed, or puréed into paste with salt and oil. No matter how they're packed, the anchovies are cured with similar methods to the Collioure fishermen and Romans before them: just salt. Salt preserved or canned anchovies are easily available in market. Make sure the anchovies are refrigerated after opening the sealed container. Fresh anchovies or anchovies paste may also be available and can be used. Due to its strong flavour it is used as an ingredient in various salads and sauces.



Health Benefits:
Health benefits of anchovies include healthy heart, lower levels of bad cholesterol and toxin levels. It helps in improving skin health, reducing weight and strengthening teeth. Intake of anchovies also reduces risk of osteoporosis and macular degeneration. The nutrients and vitamins found within

anchovies are the main factor behind this wide ranges of benefits people can enjoy by adding them to their weekly diet! Anchovies are rich in protein, vitamins and minerals that help in maintaining good health. It contains calcium, iron, magnesium, phosphorus, potassium, sodium and zinc. Anchovies are a good source of vitamins such as thiamin, riboflavin, niacin, folate, vitamin C, vitamin B12, vitamin B6, vitamin A, vitamin E and vitamin K. It also contains fatty acids.



Warnings:
Some recent studies have shown anchovies to be quite susceptible to parasites, so be sure to always purchase your anchovies from a trusted source, and preferably if you know where they are caught. The best way to prevent the parasites from negatively affecting your health is to freeze or cook your anchovies before eating them, rather than eating them straight out of the tin as many people choose to do.

Quinoa(Quin-what?!)

Overview:
Quinoa (pronounced KEEN-wah) has risen to superstar fame in recent years. It’s a gluten-free, high-protein, high-fiber, quick-cooking whole grain with a nutty flavor and a fun pop between the teeth when cooked. You’ll find beige, red, black, or tricolor quinoa in stores; they all taste the same, so use whichever color you prefer. Because quinoa has a bitter-flavored natural coating, it’s always a good idea to rinse it before cooking. Quinoa is great for pilafs, salads, soups, casseroles, and more.


Benefits:
Quinoa is also a complete protein, which means it provides all nine essential amino acids necessary for good health, hence the name “essential.” Your body can’t produce these nutrients itself, so you have to get them frequently through food. Amino acids support strong muscles, keep our immune systems in tip-top shape and do lots of other stuff to keep our bodies healthy—thing is, not all plant-based proteins are created equal. Wheat, rice and most other grains are missing one or more essential amino acids, but quinoa is a one-stop shop. Nice, right? Suddenly the word “wholesome” takes on a whole new meaning.

How to Cook:
A good gluten-free source of protein, iron, and fiber, quinoa is a quick and flavorful way to get in a serving of whole grains. About the size of pellets of couscous, quinoa cooks in about 20 minutes. The only special handling required with quinoa is to give it a good rinse before cooking; otherwise, the grains can be bitter.

Chia Seeds(The Power Food)

Overview:

I’ve been using chia seeds in drinks and as an egg substitute in recipes for years. In fact, I just had homemade chia seed pudding with lunch today. While chia seeds can be an incredibly useful ingredient, especially for egg free or gluten free families, there is also a lot of conflicting information about these little seeds.
What are Chia Seeds?
Salvia hispanica, or the chia plant, is a species in the mint family that is native to Central America. The seeds of this herb are known as “chia seeds” and they have gained quite a bit of popularity in recent years. Not only are they gluten/grain free naturally, but a single serving is reported to have:

-as much calcium as a glass of milk more Omega-3s than a serving of walnuts as many antioxidants as blueberries. 

-They give you tons of energy but also won’t keep you awake at night and are supposed to be great for weight loss. Because they can absorb many times their size/weight in liquid, they are great for avoiding dehydration during exercise or exposure to heat.

Are Chia Seeds the Original Superfood? 

Chia seeds have a fascinating and long history of use by several cultures. I’m hesitant to use the word “superfood” because the word is so over-used in modern times and also because there are some confounding factors that may inhibit nutrient use. Supposedly, the Aztecs, Mayans, and Incans used chia as a staple of their diet and as an energy food. Chia means “strength” in the Mayan language, and they were known as the “Indian Running Food” because runners and warriors would use them for sustenance while running long distances or during battle.

Though these ancient cultures may not have completely understood the nutritional breakdown of these power-packed seeds, they noticed the benefits, and we now know that chia seeds are a good source of:

-Essential Fatty Acids
-Protein
-Vitamins A, B, E and D
-Minerals like calcium, phosphorus, potassium, iron, copper, zinc, magnesium, manganese, -niacin, thiamine, and others Antioxidants


Benfits of Chia Seeds:
Small but mighty, chia seeds have a variety of benefits (and a few cautions!) and are considered by many to be one of the healthiest foods on the planet.

1. They Are A Great Source of Protein:
They are much higher in protein than many other plants, but they still don’t compare to animal-based proteins.

2. Packed with Other Nutrients:
Don’t let their tiny size fool you… chia seeds are a big source of many nutrients! They are also a great source of beneficial fats fiber.

3. Support Digestion
They have tons of fiber to help you keep full.

4. HydrationDue to their hydrophilic properties, chia seeds also promote hydration, which is important for maintaining a healthy weight.

5. Promote Energy and Endurance Chia gel is as effective as energy drinks for maintaining athletic performance. 

6. Versatile and Easy to Use

Chia seeds can be easily added to many foods and drinks. They can be used whole or ground

How to Prepare:
Soak the Chia seeds in some type of liquid for the most benefit. Since they are hydrophilic, they will attract water in the body if not soaked or added to liquid, so if you choose not to soak them, it is best to drink a lot of liquids after consuming them. It is not safe if you eat them whole without soaking it in some kind of liquid for at least 15 Minutes

Ground Up/Powdered(Optional):

Another way to use them in recipes is to grind them up into a fine powder. This is especially helpful when you are using them as a thickener or want to get the benefits without changing the texture of a food. There is also some evidence that it may be easier for the body to absorb chia seeds when they are powdered before eating