Tag Archives: nutritional yeast

Asparagus, Tangy Avocado, and Tomato Sandwich

Posted on by

Everyone in my family loves asparagus which makes me very happy.   Not only is it delicious, it is highly nutritious!

Health Benefits of Asparagus:

So, eat your asparagus!

I usually use asparagus in vegan sushi, stir-fry, or just serve it as a side dish.  But, today I wanted it to be the centerpiece of our meal so I made this sandwich.  In addition to the awesome asparagus, I incorporated some healthy avocados in the mix.  Avocados are considered super fruits.  They help support cardiovascular health, they are anti-inflammatory, and they even help fight off cancer.  To learn more, click here.  So, this sandwich is extremely healthy and filling.  It is refreshing, light, tangy, and crunchy.  Today, I enjoyed it with some grape tomatoes, sweet potato fries, and some jalapenos that I had pickled myself.  It was delicious!

Here is what you will need….

Ingredients:

  • asparagus
  • tomato (sliced)
  • 1 tablespoon of olive oil
  • 2 tablespoon of balsamic vinaigrette
  • celtic salt and pepper
  • whole wheat bread or sprouted grain bread

Tangy Avocado Spread:

  • 2 avocados
  • 3 cloves of garlic (finely minced)
  • 2 tsp liquid aminos (if you don’t have this, use a dash of sea salt)
  • juice of 1 lime
  • 1 tablespoon of nutritional yeast

Directions:

  1. Prepare asparagus: remove the bottom fourth of the asparagus.
  2. Heat oil on a skillet then add your asparagus and balsamic vinaigrette.
  3. Cook asparagus for 5-10 minutes in medium to high heat.  Note: I like asparagus crunchy, so I only cook them for 5 minutes.
  4. Add salt and pepper to asparagus.
  5. Place the avocados, minced garlic, liquid aminos, nutritional yeast, and lime juice in a food processor and blend.  You can also just place it in a bowl and smash the avocados and mix.
  6. Toast your bread, then build your sandwich: put avocado spread on bread, add sliced tomatoes, and asparagus.  I used my old George Forman grill as a panini maker instead of a toaster.
  7. Enjoy!

Zucchini Guacamole

Posted on by

I just love zucchini!  I use it in my smoothies, my salads, my stews, and dips.  I even substitute them for noodles when making “raw spaghetti”.  (Raw Vegan White Spaghetti and Raw Spaghetti).

Today, I incorporated them into my guacamole, and we loved it!  I love flavor and crunch it.  I served it with “Mary’s Gone Crackers” instead of tortilla chips because it is MUCH healthier.  I also made burritos stuffed with chipotle-flavored pinto beans, cooked quinoa, and this delicious guacamole.  So, dinner, once again, was a success! :)

Ingredients:

  • 3 ripe avocados
  • 1 medium sized zucchini (chopped)
  • 1 large tomato (chopped)
  • 1 to 2 tablespoons of nutritional yeast (optional)
  • juice of one lime
  • 3 to 4 cloves of garlic
  • a handful of cilantro (note: I could not find organic cilantro today, so I just added 3 tablespoons of organic cilantro paste)
  • Sea salt (add little by little and adjust to your liking)
  • 1 jalapeno (optional)

Directions:

  1. Place avocado, lime juice, nutritional yeast (optional), garlic, jalapeno (optional), and cilantro in the food processor.
  2. Blend for a few seconds and then start adding your sea salt.
    Blurry picture....my bad! :)

  3. After a minute of blending, mix in your tomato and zucchini.
  4. Serve and enjoy!

Raw and Delicious Cauliflower

Posted on by

I have always loved cooked cauliflower.  I love them steamed, stir-fried, curried, etc.  But, a few years ago, my little sister Ivy, suggested I try eating them raw.  So she gave me a recipe for a raw-vegan “popcorn” made from the vegetable.  I have been meaning to ask her for the recipe again because I just could not remember everything I needed to make it.  The only ingredients I could think of were the following: onion powder, nutritional yeast and olive oil.  And, I find it difficult to get a hold of my sister these days, so I decided to improvise.

I was very pleased with the outcome of this “popcorn” and I couldn’t believe that it had taken me this long to make it.

I love the citrus tang and overall flavor of this delicious side-dish!

Also, this dish is healthy!  Cauliflower helps fight diseases, it contains a lot of vitamin C, omega 3 fatty acids, vitamin K, B1, B2, B3, B5, B6 B9, and it is packed with antioxidants.  Nutritional yeast packs a lot of B vitamins (B 6 and B12), protein, riboflavin, thiamin, niacin, folate, etc.  (example: one serving: 1.5 tablespoons = grams of protein, 130% of B12 (DV), and 460% of B6 (DV)).  So, I don’t feel guilty about eating the whole head of cauliflower in one sitting.  :)

Ingredients:

  • 1 head of cauliflower
  • 5 tablespoons of nutritional yeast
  • 1 tablespoons of olive oil
  • 1/2 to 1 tablespoon of lime or lemon juice
  • 1/4 teaspoon of garlic powder
  • 1/4 teaspoon of onion powder
  • 1/4 to 1/2 teaspoon of paprika
  • 1 teaspoon of braggs liquid aminos for salt (adjust to preference)

Note: for some heat, add a bit of cayenne pepper.  Also, if you have DULSE granules, use a little bit of that (in replacement of salt) and reduce the amount of liquid aminos.

Directions:

  1. Prepare cauliflower: slice, pull apart, and make into bite sized pieces.
  2. Place cauliflower, olive oil, and lime/lemon juice in a container.
  3. Shake it up.
  4. Add the rest of the ingredients.  Note: add ingredients little by little to adjust to your taste or preferred flavor (saltines).
  5. Shake it up again.
  6. Serve and enjoy!

Spinach, Zucchini, and Artichoke Dip

Posted on by

This is a healthier version of a “Spinach Artichoke Dip”….it is vegan, no cholesterol, low in fat, high in fiber, iron, etc.

Ingredients:

  • 1 large package of fresh spinach (10 oz.)
  • 1 zucchini (diced)
  • 1 can of drained artichoke hearts (14 oz.)
  • 1 medium red onion (diced)
  • 5 cloves of garlic (diced)
  • 8 tablespoons of nutritional yeast
  • 1/4 cup of unsweetened hemp milk
  • 3 tablespoons of Toffuti “cream cheese”
  • 2.5 tablespoons of Veganaise
  • 1/2 cup of Daiya mozzarella “cheese”
  • 1.5 tablespoons of liquid aminos
  • 1 green onion (thinly diced)
  • 1 small tomato (chopped)
  • 1 tablespoon of cold pressed olive oil or grape seed oil
  • pepper

Directions:

  1. Preheat oven to 350 degrees
  2. In a hot pan, saute onions and garlic with oil.
  3. After onions are transparent, add zucchini, artichokes, and spinach.
  4. Cover pot and stir every few minutes.
  5. Cook the veggies for about 15 minutes or until most of the moisture from the veggies are gone.
  6. After the veggies are cooked, place them in the food processor.
  7. Add veganaise, 1/3 cup of unsweetened hemp milk, toffuti cream cheese, liquid aminos, nutritional yeast and 1/4 cup pf Daiya “cheese”in the food processor.
  8. Process together.
  9. Place in a 11″ x 7″ baking pan.
  10. Sprinkle a little bit more nutritional yeast to it (optional)
  11. Add the rest of the Daiya “cheese” on the top.
  12. Bake for 45 minutes.
  13. Top it off with diced tomatoes and diced green onions (optional)
  14. Serve with pita chips, bread, or tortilla chips.
  15. Enjoy!

#3

#6

Pesto with Quionoa Pasta Noodles

Posted on by

Ingredients for pesto sauce:

  • 2 qt bag or 1 to 1.5 cups of fresh basil
  • 2 cups of fresh spinach
  • 1.5 cloves of an elephant garlic or 4 to 6 cloves of regular garlic (NOTE: We love lots of garlic in our pasta, if you don’t, then reduce your amount to a few cloves of garlic.
  • 2/3 cup of nutritional yeast
  • 1/4 to 1/3 cup of pine nuts (Note: I sometimes add a few tablespoons of cashews to make it a bit creamier)
  • 1/2 cup of olive oil
  • 1 fresh tomato (medium)
  • salt
  • pepper

Directions:

  1. Cook quinoa noodles..
  2. First saute the pine nuts and cashews (cashew optional) in a little bit of olive oil until it is brown and toasted.
  3. After it is toasted, place the nuts in the food processor with oil, tomato, nutritional yeast, and garlic.
  4. Process together until it is smooth.
  5. Add spinach and basil, then process again for a few minutes.
  6. Add salt ant pepper to taste.
  7. Add to quinoa noodles.
  8. Top it off with some more pine nuts (optional).
  9. Enjoy!

Quinoa Pasta Vegan Pesto Salad

Posted on by

We love basil!  We love pesto!  We love quinoa pasta! :)

Ingredients for pesto sauce:

  • 2 qt bag or 1 to 1.5 cups of fresh basil
  • 2 cups of fresh spinach
  • 1.5 cloves of an elephant garlic or 4 to 6 cloves of regular garlic.  (NOTE: We love lots of garlic in our pasta, if you don’t, then reduce your amount to a few cloves of garlic.
  • 2/3 cup of nutritional yeast
  • 1/4 to 1/3 cup of pine nuts (Note: I sometimes add a few tablespoons of cashews to make it a bit creamier)
  • 1/2 cup of olive oil
  • 1 fresh tomato (medium)
  • salt
  • pepper

Veggies to mix in the salad: Today, I just used ONE CUP of steamed peas, but usually I would add lightly steamed broccoli along with it.

Directions:

  1. Cook veggie quinoa pasta (I used the curly pasta).
  2. First saute the pine nuts and cashews (cashew optional) in a little bit of olive oil until it is brown and toasted.
  3. After it is toasted, place the nuts in the food processor with oil, tomato, nutritional yeast, and garlic.
  4. Process together until it is smooth.
  5. Add spinach and basil, then process again for a few minutes.
  6. Add salt ant pepper to taste.
  7. Mix sauce with cooked veggie quinoa pasta.
  8. Serve hot or cold.
  9. Enjoy!

Vegan Stuffed Portobello Mushroom over Quinoa

Posted on by

Oh, mushrooms….I just love them so much!

I just put this all together today…and it turned out very tasty!

Ingredients:

  • Cooked quinoa
  • 4 large portobello mushrooms
  • 1 package of firm tofu (frozen and thawed)
  • 1/2 of a large tomato (diced)
  • 1 cup of fresh spinach
  • 1/4 of a large red onion (diced)
  • 4 cloves of garlic (minced)
  • 1.5 teaspoons of dried oregano
  • 1 teaspoon of dried basil
  • 1.5 tablespoons of nutritional yeast
  • 1 teaspoon of lemon juice
  • Daiya vegan mozzarella “cheese”
  • olive oil
  • balsamic vinegarrette
  • salt and pepper

Directions:

  1. Cook quinoa
  2. After the tofu has thawed, drain and squeeze the excess water off.
  3. Brush off portobello mushrooms and remove the stems.
  4. Make the marinade for the mushroom:  3 tablespoons of olive oil, 3 tablespoons of balsamic vinaigrette, salt, and pepper (just keep adding the salt little by little until the marinade tastes good to you).
  5. Heat 3 tablespoons of olive oil in a pan and add the onions, garlic, oregano, and basil.  After you sweat the onions, add the tofu.  Note: smash the tofu with your hands and place it into the pan.  Keep stirring and cook on medium heat for about 15 to 20 minutes.
  6. Add Nutritional yeast, spinach, tomato, and lemon juice to the tofu.  Cook for another minute then set aside.
  7. Dip the mushroom in the marinade and place on a baking pan (top side down).
  8. Stuff the mushrooms with the tofu and veggies.
  9. Top it off with vegan “cheese”.
  10. Preheat oven 370 degrees.
  11. Bake stuffed mushrooms for 15 to 20 minutes.
  12. Serve over quinoa.

Tofu and veggies

Getting ready to pop them in the oven.

Serve over quinoa.

Chips and Dip for Super Heroes (Raw Vegan Kale chips and dip)

Posted on by

My 2-year-old calls herself “SUPER SAVANNAH” and this post is dedicated to her.  These are the types of “chips” I like to give her, not the kind that comes in a bag, soaked in oil and peppered with salt.   This treat is so delicious and it is highly nutritious.  And, she just loves it!

Kale is packed with anti-oxidants, health promoting phytochemicals that protect against cancer, vitamin A, vitamin K, vitamin B and so much more!  It can help prevent vitamin deficiencies, osteoporosis, anemia, cardiovascular diseases,  prostate cancer, and colon cancer.

This snack also has a lot of protein and more B vitamins from the marinade/sauce from the nuts and nutritional yeast.

Here is a little bit of information about nutritional yeast:

  • One serving: 1.5 tablespoons, 8 grams of protein, vitamin B12: 130% DV, vitamin B6: 480%

Ingredients for Kale chips:

  • 9 to 10 oz of Kale
  • 1 to 1.5 cups of raw cashews
  • 1/4 cup of raw sunflower seeds
  • 1/2  of a lemon (use juice only)
  • 5 tablespoons of nutritional yeast
  • 1 tablespoon of cold pressed olive oil
  • 1 clove of garlic
  • 1 table-spoon of fresh onion
  • 1 to 2 pinches of chilli powder (depending on how spicy you want it)
  • sea salt

Directions:

  1. Soak raw nuts in filtered water for at least 3 hours.
  2. Wash kale and remove veins.  Set aside.
  3. Place the rest of the ingredients into a food processor (raw cashews, raw sunflower seeds, lemon juice, nutritional yeast, oil, garlic onion, chilli powder and salt.  Process together for a few minutes until it looks like this….  Note: you can add more lemon juice if you want to give it a bit more “tang”.  Taste the nut mixture before you put it on the kale.  Make sure it is salty enough for your taste. 
  4. Add the mixture into the kale.  Then, work it in.  Make sure that all of the kale is covered.
  5. Dehydrate kale for 6 to 8 hours.
  6. Enjoy with RAW VEGAN RANCH DIP.

Ranch Dressing:

  • 1 cup of raw cashews (soaked in filtered water for at least 3 hours)
  • Juice from 1 1/2 lemons
  • 1/3 cup of water
  • 2 to 3 tablespoons of cold pressed olive oil
  • 1 tablespoon of onion (I used a regular yellow onion)
  • 1 clove garlic
  • 1 tsp raw agave
  • 1/2 to 1 teaspoon mustard powder
  • A pinch sea salt
  • A pinch of dill weed

Throw all of the ingredients in a food processor and process for 3 minutes…or until it is creamy.

Note: you may also use raw macadamia nuts instead of cashews.

Support your local farmers market!  Here is an awesome ONLINE FARMERS MARKET (For Augusta residents)

AUGUSTA.LOCALLYGROWN.NET

Quick and Easy Vegan Pizza

Posted on by

Yummy Vegan Pizza

We just love pizza!  And, today, I decided to make some quick and easy vegan one!  It took 10 minutes for me to prepare this.  And, we liked it so much that we decided to have it again tomorrow for dinner.  This has so much flavor and the veggies are delicious together.  Enjoy!

Ingredients:

  • Tuscan 6 Grain Pizza Crust
  • Organic pizza sauce
  • eggplant
  • onion
  • mushroom
  • tomato
  • spinach
  • garlic
  • nutritional yeast
  • salt and pepper
  • olive oil spray

Note: slice organic veggie topping with a mandolin slicer for faster slicing :-)

Preheat oven (400 degrees).   Spray pizza crust with a little bit of olive oil (top and bottom).  Spread diced garlic over the crust.   Pour and spread the pizza sauce, sprinkle nutritional yeast,  and top it off with the veggies.   Bake for 20 minutes and serve with yummy salad.

Steaming hot pizza!

Today’s salad:  Organic Arugula with tomato dressed in shitake sesame vinaigrette.

*Note:  Nutritional Yeast will give the pizza a bit of a “cheesy” taste….it is a healthy replacement that comes with no guilt.

The inactive dry yeast contains vitamin B3, vitamin B1, vitamin B2, vitamin B6, and vitamin B12 as well as fiber, protein, and more.

Easy Vegan Pesto

Posted on by

My family loves this pesto recipe!

Ingredients:
1 box of whole wheat spaghetti

2 qt bag of fresh basil

2.5 ounces of fresh spinach

1.5 cloves of an elephant garlic

salt

pepper

2/3 cup of nutritional yeast

1/3 cup of pine nuts

1/2-2/3 cup of olive oil

First saute the pine nuts and garlic together (just to brown it a little). Then, process basil,
spinach, garlic, pine nuts, nutritional yeast, olive oil salt, and pepper
together. Last mix it in with cooked whole wheat pasta or quinoa pasta.

Garlic bread: sliced five grain baguette with Earth Balance (vegan butter), garlic,
and parsley.

This will whole dish contains all of the b12 requirements for the day.
Protein: 20-25g+ (not including the vegan garlic bread)

…..iron, antioxidants, vitamins, etc.

*Note:  Nutritional Yeast will give the pesto that “cheesy” taste.   Pesto is usually topped off with some parmesan cheese, this is a healthier replacement that comes with no guilt :-)

Inactive dry yeast contains vitamin B3, vitamin B1, vitamin B2, vitamin B6, and vitamin B12 as well as fiber, protein, and more.