Simple Guide to Nutritional Yeast

What is Nutritional Yeast?

  • a type of inactive yeast
  • flaky, powdery texture
  • has a savoury, cheesy flavour
  • vegan and gluten-free
  • can be found in most health-food stores

Why You Should Try “Nooch”

  • tastes like parmesan cheese, so it’s absolutely delicious
  • loaded with B vitamins
  • contains 6 grams of protein in each quarter cup
  • plenty of zinc and fibre

Creative Ways to Use Nutritional Yeast

  • add it to pasta
  • add to popcorn
  • use in Tex-Mex or Mexican dishes as a sub for cheddar
  • sprinkle some on buttered bread
  • use in lasagna
  • make an Alfredo sauce
  • topping for vegetarian chili
  • use in tofu stir-fries
  • sprinkle on salad
  • use to top salads or breadsticks
  • use in French toast batter to add richness
  • in place of cheddar in vegan broccoli-cheddar soup
  • use to make vegan omelettes or quiche
  • add to mashed cauliflower
  • use it to make cauliflower dishes
  • add to stuffed peppers
  • the easiest mac and cheese ever: 1/2 cup nutritional yeast with 1/4 cup warm water, oil, salt and pepper
  • mix into scrambled eggs for eggy flavour and great yellow hue
  • add to casseroles, whether they have rice or quinoa
  • toss it into the blender with cooked/canned beans, olive oil, and lemon for a great cheesy dip
  • add to burritos
  • sprinkle on shakshuka
  • add to scalloped potatoes
  • blitz to make a mock parmesan
  • mash into baked potato with garlic
  • blend to make creamy cheesy sauce
  • stir into pesto
  • top sautéed vegetables
  • use to top pizza or flatbread
  • use to make vegan hollandaise sauce
  • make a cheese spread with it, then use it for grilled cheese
  • stir it into vegan gravy
  • use to thicken stews, sauces, and soups
  • use in vegan mac and cheese recipes
  • whisked into salad dressing for thickness and unami flavour
  • use in vegan baking, like for savoury biscuits
  • add to scrambled eggs (adds a great sharp flavour, and enhances the yellow hue of your eggs)
  • stir into soups
  • add to curry mix
  • stir into risotto
  • sprinkle on chips, like kale chips
  • stir into sweet treats, like peanut butter cups, to add rich flavour (melt 1/2 cup chocolate chips OR cocoa powder with oil, then layer with a mixture of peanut butter and nutritional yeast, chill to set)
  • sprinkle on top of avocado toast
  • use in tofu cheesecakes, to add cream cheese flavour

Unchronological Order

Good morning, everyone! I hope you are all having the loveliest of mornings. This was a meal of garlicky cheddar broiled pita, scrambled tofu with peas, and sautéed zucchini with mushrooms and peppers. Eaten about a month ago, and I’m just posting this now because I’m terribly disorganized.

These treats are from Vincenzo’s (specialty European grocery store in Waterloo), and I can’t wait for my family to try them. I also bought these and took these pics back in May (whaaaat?) and I’m not sure why I’m just sharing them now.

  • caramel milk chocolate
  • Scottish all-butter shortbread
  • white chocolate cranberry shortbread
  • tiramisu cream milk chocolate
  • 99% dark chocolate for my very health-conscious grandfather
  • French pure butter cookies
  • 3 bags of Italian black truffle chips

During a FaceTime session between my mom and I, she decided it would be a good idea to DRAW a picture of me – this is what I got. :O

Another day, my friends and I went to Menchies for frozen yogurt to celebrate after our Physiology final exam.

My Menchies cup was loaded with:

  • taro frozen yogurt
  • Nutella frozen yogurt
  • Oreo frozen yogurt
  • chocolate frozen yogurt
  • cinnamon toast crunch cereal <– my favourite cereal as a kid, next to Corn Puffs and Reese’s. Multigrain Cheerios and Lucky Charms (only the charms, though, let’s be real) were so good, too. Man, I could write a whole post about different cereals. What was your favourite?
  • peanut butter crackle
  • chocolate crackle
  • cheesecake chunks
  • brownie chunks
  • Nanaimo bar
  • yogurt-covered pretzel
  • peanut butter sauce
  • peanut butter cookie dough <– I need more of this in my life
  • Oreo pieces

And 12 hours before the Menchies, we were studying on campus. I am going to miss Athena and Jasmine so much. 😦

Recently, I’ve been living off of Minimalist Baker recipes. I adapted her chocolate breakfast quinoa bowl and have been loving this breakfast with a banana + lots of peanut butter in the morning. It’s so easy to make, and is wonderful meal prep for the days that you feel like having a variation from oatmeal.

I made two batches over the last 1.5 weeks, and will buy another can of coconut milk later today so I can make another 4 servings!

Rich Chocolate Breakfast Quinoa

Serves 4

INGREDIENTS

  • 1 cup uncooked white quinoa
  • 1 can of coconut milk + enough water to make 2 cups total
  • sea salt
  • 3 heaping tbsp unsweetened cocoa powder
  • 2 tbsp maple syrup
  • ½ tsp pure vanilla extract

INSTRUCTIONS

  1. Rinse quinoa well. Drain.
  2. Heat saucepan over medium heat. Add rinsed, drained quinoa. Toast for 3 minutes while stirring rapidly to dry up water.
  3. Add coconut milk and water mixture, a pinch of salt, and stir. Boil over high heat. Reduce heat to low. Cook for 20-25 minutes, uncovered. Stir occasionally. If it stops simmering, increase heat to medium-low. It should be slightly simmering.
  4. When the liquid is absorbed and quinoa is tender, remove from heat and add cocoa powder, maple syrup, and vanilla. Stir to combine.
  5. Adjust flavours if needed, adding more water if you prefer a thinner texture.
  6. Eat! Don’t forget to top with chocolate, berries, more milk, or sliced banana. Nut butter is a must for me.
  7. Leftovers keep in the fridge, covered, for 2-3 days.

This morning, I realized that my milk was due to expire soon so I quickly whipped up a giant mug of hot chocolate. This mug was warm, sweet, but not too sweet, comforting, and absolutely delicious despite the hot and sunny weather. I enjoyed it with a chocolate almond croissant that I froze a few months ago. Thank you, past Cindy.

Easiest Hot Chocolate

INGREDIENTS

    • 2 tablespoons unsweetened cocoa powder
    • 1 tbsp honey
    • Pinch of salt
    • 1 cup milk
    • 1/4 teaspoon vanilla extract

PREPARATION

    • Whisk together the cocoa, maple, salt, and about 2 tablespoons milk in a small saucepan over medium-low heat until cocoa and honey are dissolved. Whisk in the rest of the milk and heat it over medium heat, whisking occasionally, until it is hot. Stir in the vanilla and serve.
    • If you like it frothy, blend it in the blender or use a milk frother.

Cocoa powder, guys. Apparently every recipe I made this week involves that good stuff. Since I didn’t have any coconut oil, I resorted to this recipe which is entirely free of added fats. The verdict? Not my favourite. I thought it had an odd bread-y texture, which was off-putting for brownies. I wouldn’t make this again. 😦

Fat-Free Vegan Brownies

Ingredients

  • 3/4 cup flour (I used spelt)
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1/4 cup cocoa powder
  • 2/3 cup maple syrup
  • 1 tbsp water
  • 2 tsp vanilla extract
  • 2 tbsp flax meal plus 6 tbsp water, whisked together

Instructions

  1. Preheat oven to 350. Sift all the dry ingredients, including the flour, cocoa, baking soda and salt, into a bowl and set aside.
  2. In another bowl mix together the maple syrup, water, flaxmeal mixture, and vanilla extract. Whisk until well mixed.
  3. Add the flour-cocoa mixture to this in 3 batches, mixing after each addition using a ladle or spatula. The batter will be thick.
  4. Prepare an 8 X 8-inch baking pan by lining it with parchment. Leave an overhang on each side of the pan so you can easily lift the brownies. Pour the batter in and spread evenly.
  5. Bake for 25-30 minutes or until a toothpick inserted in the center comes out clean.
  6. Cool thoroughly. Lift out the brownies using the foil overhang as handles, and cut into squares. Enjoy!

And that’s it for today! I hope y’all have the best rest of the week, and I cannot wait to share some exciting stuff with you. Seriously exciting.

Stay on your toes!

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12-metre Shrimp Tempuras

You guys might have figured out that I am absolutely fascinated by sea creatures. This was a photo I found (on BoredPanda, of all places) that shows a sleeping pod of sperm whales! They also happen to look, according to my roommate’s friend, like giant shrimp tempuras.

Cool facts – it is the large predator with teeth, uses echolocation, and is the second-deepest diving mammal on the planet. Males can reach up to 21 metres in length, and albino sperm whales exist! They are made of cartilage, so their “bones” bend and collapse rather than snap, when they undergo dramatic changes in pressure in their dives. It can retract its eyes and has excellent vision. Sperm whales are very difficult to investigate, because they dive for longer periods of time, and travel quickly in the deep waters. Also, the novel Moby Dick was based on a sperm whale!

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On Friday, I went crazy with the food and ate until my stomach burst. During that time, I devoured an incredibly gooey, cheesy brie grilled cheese with cranberry mayonnaise on two thick slices of rye bread, plus a side of spicy Southern sweet potato soup – and followed that up with peanut butter + cheesecake ice cream at Marble Slab, topped with pretty much every topping. My cup was finished in a snap, but my friend’s became soup!

 

This Sunday is the aerials and pole showcase at my studio. I am not performing this time, but I can’t wait to see all of my friends perform.

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For dinner yesterday, I made a cheesy quinoa casserole with mushrooms, zucchini, red onion, and some frozen mixed vegetables. This tasted great with cheddar on top.

 

I added extra nutritional yeast into the sauce, so it tasted so zingy and sharp in the best way.

 

Chocolatey breakfast quinoa is one of my new favourite breakfasts. I always add a sliced banana and a scoop of nut butter, and serve it with yogurt + coconut chips and a piece of baking (this was an almond flour fig cake). Minus the yogurt, this would make a wonderful vegan breakfast (as the quinoa was cooked in coconut milk).

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On Sunday, I cooked a big batch of peanut stew. It is flavoured with cumin, garlic, ginger, and red onions – how can it not be good? The sauce also included peanut butter, chicken broth, cubed sweet potato and tons of spinach. It tasted wonderful on rice with crushed peanuts on top. I used chicken broth, but it can easily be replaced with vegetable broth (perhaps even water and salt?) for a tasty vegan rendition.

 

Yesterday, there was a thunderstorm and I got stuck in the rain at the bus terminal outside Conestoga Mall. Also, my roommates and I are starting the move-out process, which includes lots of sorting and throwing out.

 

Finally, my roommate’s yummy tomato, cheese, and egg omelet (above) made me want to cook some veggie eggs in the morning, too! Inspired by her, I cooked one egg with garlicky green beans and topped it with grated white cheddar, and served it with buttered pita bread and yogurt with a brownie, granola, and peanut butter. It was good!

 

Found this pretty neat gif, too 🙂

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I hope everyone has a wonderful rest of the week!

Summer Things (Quinoa Overload)

Good Saturday morning, everyone! This semester is a challenging one. It’s called my “2B” semester, and it’s known by all as the semester “2B or not 2B” because it’s kind of that make-it-or-break-it time.

A delicious creamy pumpkin quinoa casserole was made, topped with loads of fontina (new favourite cheese!) and broiled. I loved every bite of this 8×8 pan that I made!

Long lab reports were written… (this isn’t even all of it!). Glad it’s done.

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Memes were made for my sister, Seline 🙂

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I had plenty of great toast. This was a multigrain thick-sliced loaf baked in-store at Vincenzo’s, and it had great crunch and wonderful flavour from all the seeds. I topped half with smashed avocado, and the other half with almond butter and chopped prunes.

I’m really excited for next week, because I made a full food schedule. I’m looking forward to trying a dark chocolate breakfast quinoa recipe, and revisit some old favourites like broccoli casserole and sweet potato spinach stew. A shopping list was also made!

These peanut butter chocolate banana snacking squares are some of my favourite desserts of all time. All-time, I tell you!

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These chocolate muffins were chock-full of ricotta and surprisingly egg-free! The ricotta lent a great, springy texture.

Mom eats so much fruit back home in BC. I miss having fruit bowls all the time, because it’s pretty unfeasible for a university student to eat say, 1/4 an apple with 1/2 a kiwi, 1/2 a banana, and 1/2 a pear. 😦

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Canada Day happened! No, I didn’t go to see the fireworks… but I stayed at home and listened to got annoyed by them all night. Is that close enough?

Another serving of that amazing pumpkin quinoa casserole, with some brownie! I made a massive pan of spectacular brownies, using pureed prunes (soaked in boiling water). They turned out very rich and decadent… and I have two squares left before I’ve eaten an entire 8×8 pan. By myself.

Oats – I mean quinoa! – in a jar with banana slices.

As you can see, I have a lot of quinoa to use up before I move out in mid-August. This was  another quinoa dish, this time mixed with sautéed mushrooms and yellow squash, mixed with a ricotta-plum tomato sauce, and topped with fontina. It tasted great! On the side, some garlicky green beans sautéed with tons of butter. Butter makes everything better 😉

Another day, I whipped up these glorious pancakes! Two eggs and half a sweet potato were whisked with a bit of flour, some baking powder, vanilla, and cinnamon. They always turn out super tender, and a perfect base for nut butter, yogurt, and granola. This was my favourite breakfast of the week.

Here is that quinoa-ricotta-plum tomato casserole again! I have one serving left, which I’ll be having for dinner tonight. The fontina is my favourite part 🙂

Some other things: I have to sell everything on my desk (actually, everything in my room for that matter). Also, my favourite calculator broke, and it was the saddest moment of my life. Friends and I are loving the summer semester, and we live in the same direction so we often walk home from classes together. Also, FaceTime-ing with Seline! She is the best.

Baked oatmeal (my favourite recipe) was made and enjoyed with blueberries, granola, and coconut chips. Almond butter on top of the baked oats. I have another serving of baked oats that I’ll be savouring tomorrow morning with some peanut butter!

Mom and Dad look so cute.

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Another afternoon, I walked to Sobeys to grocery-shop and saw the nicest sunset over Columbia Lake.

Revisiting old photographs – I took this when I visited the Ripley’s Aquarium last year with my dad. It’s o-fish-ially the best non-food photo I’ve ever taken. <– I’m also good at stealing puns and reusing them multiple times.

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One more thing that I found on the internet and completely agree with:

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Hope you all have a wonderful, wonderful rest of the weekend!

Babies, Baking Powder, and Beets

Before we look at FOOD, look at baby Cindy! Mom was doing a big house clean back home in BC, and she stumbled upon this photo of little me. I think I was one or two here.

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The good thing about the summer semester is that there’s barely anyone here, so campus always a quiet place to study.

The bad thing about the summer semester is that there’s barely anyone here, so the cafe is closed for the term, and Starbucks is only open from 9:00 to 3:00.

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Check out this neat infographic on the humble sweet potato.

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I made the strangest mishmash dinner bake the other day, which featured green beans, black beans, red peppers, quinoa, corn tortillas, and red enchilada sauce and smoked cheddar. I can’t believe I forgot the green onions, which were sitting, perfectly chopped up, in the fridge.

Delicious pumpkin noodles were devoured. I loved the addition of peas.

I made a black bean burger and topped it with smoked cheddar to serve with arugula and quinoa, tossed in a honey-mustard dressing. Delicious and simple.

Another day, my almond flour banana bread was a sad failure because I forgot to add baking powder. WHO forgets to add baking powder? Me. They tasted just as good, though  dense like a brownie. Not complaining though, because brownies are always a happy surprise.

Last week was the week of salads! Black bean burger, beets, fig goat cheese and avocado made great toppings for a bed of couscous and arugula.

With my extra beets, I made…

Red Velvet Cupcakes

Makes 9

INGREDIENTS

  • 2 large beets
  • 2 eggs
  • 1 tsp vanilla
  • 1/2 tsp ground cinnamon
  • pinch sea salt
  • 1.5 cups almond meal
  • 3-4 tbsp cocoa powder
  • 3 tbsp oil or melted butter
  • 1/4 cup honey or maple syrup
  • 1 tsp baking powder
  • 1/2 cup chocolate chips

INSTRUCTIONS

  1. Preheat oven to 320 degrees. Grease a muffin tin VERY well.
  2. Puree beets in a blender.
  3. Mix all ingredients together. Add chocolate chips. Save some to top, if desired.
  4. Spoon into 9 muffin tins. Top with additional chocolate chips, if you’d like.
  5. Bake 45 minutes, or until cooked through.
  6. Cool completely in the muffin tins.
  7. Serve alone or with toppings.

Hope everyone enjoys the rest of this… month? And welcome to JUNE!

32 Refreshing Summer Salad Ideas

Summer Salad Ideas (Inspired by the salad bars at Loblaws and Longo’s Market)

Remember to add salt + pepper to everything!

  1. shell pasta with turmeric-curry mayo dressing, celery, green onions, yellow raisins
  2. seven grain salad with wheat berries, lentils, rice, couscous, mung beans (green), adzuki beans (red), pearl barley, navy beans, green onions, red pepper, soy sauce, turmeric, vinegar, honey
  3. apricots and couscous
  4. boiled and chopped white potatoes with cheddar cheese and green onions, mayo dressing
  5. tuscany bean salad with barley, chickpeas, navy beans, green and red peppers, green onions, pesto, sundried tomatoes, vinegar
  6. wheat berries, sunflower seeds, red peppers, raisins, lemon juice, parsley, honey, ginger
  7. bean salad with black beans, kidney beans, corn, lemon/lime juice, cumin, chilli powder
  8. fancy bean salad with chickpeas, black eyed peas, black beans, red kidney beans, canola oil, sugar, navy beans, red peppers, vinegar, celery, parsley, garlic, lemon
  9. curried quinoa salad with toasted pumpkin seeds, chickpeas, tiny purple raisins or cranberries, slivered or sliced almonds, maple/honey-tahini dressing mixed in
  10. Thai noodle salad with black sesame seeds, snap peas, cabbage, green onions, cubed chicken, cucumbers
  11. artichoke salad with chickpeas, chopped peppers, sliced kale, edamame
  12. California quinoa salad with mango chunks, raisins, black beans
  13. kale salad with lemon honey poppyseed dressing: cabbage, Brussels sprouts, radicchio, beets, sunflower seeds, cranberries, pumpkin seeds
  14. kale Caesar salad
  15. curried tofu salad with tofu, canola oil, red and green peppers, raisins, carrots, green onions, almonds, mayonnaise, curry sauce, cumin, sugar, shredded coconut, garlic powder, lemon juice
  16. quinoa salad with feta, corn, spinach
  17. chickpeas, beets, carrots, edamame, Israeli couscous
  18. tiny penne, cucumbers, tomatoes
  19. tabouli salad with couscous, cucumber, tomatoes
  20. beets and feta cheese chunks
  21. seafood salad with tiny shrimp, green onions, red bell pepper, shredded crab meat
  22. black grain firecracker salad with black rice, black barley, black quinoa, carrot, yellow pepper and red pepper with dressing of canola oil, honey, lime juice, sugar, soy sauce, ginger, rice vinegar, Italian parsley
  23. edamame and tomatoes, corn, shredded carrots
  24. quinoa with kale, almonds, feta
  25. macaroni 3-cheese salad with pasta, mayonnaise, sour cream, carrots, peppers, cheddar, green onion, mozzarella, lemon, garlic, sugar, parmesan, parsley, white vinegar
  26. chickpeas, shredded carrots, flax, red peppers
  27. cilantro tabouleh salad with bulgur, tomatoes, cucumber, quinoa, canola oil, lemon, coriander, mint, vinegar, parsley
  28. Silican pasta with sun-dried tomatoes, olives, pesto, cheese
  29. summer rotini salad with pasta, tomato, spinach, green and red peppers, black olives, onion, white vinegar, garlic, parsley
  30. creamy salmon
  31. honey chicken with red and yellow peppers, poppyseeds
  32. quiche with leeks and brie (not a salad, but… yum)

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Yum.