Recipes

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Nutritional Yeast Recipes

 

http://www.lesaffreyeastcorp.com/nutritional/consumer/recipes.html

 

MELTY CHEESE

 

1 Cup RED STAR Vegetarian Support Formula (T6635+) Flakes

1/3 cup white flour

3 tablespoons cornstarch

1 1/2 teaspoons salt

2 cups water

1/4 - 1/2 cup Vegan margarine

 

Mix dry ingredients in a saucepan. Gradually add water, making a

smooth paste and then thin with the remaining water. Place on heat

and stir constantly until it thickens and bubbles. Let it bubble up

for about 30 seconds and remove from heat. Whip in the margarine.

Good on pizza, casseroles, open-faced tomato sandwiches, grilled

cheese sandwiches, macaroni and cheese, and enchiladas.

 

Makes 1 serving (27.8 oz.) Per serving: Calories 1417, Protein 54.9g,

Carbohydrate 103g, Fat 93.2g, Fiber 41.8g. High source of folate,

thiamin, riboflavin, niacin, vitamin B6, and B12

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VEGETABLE SOUP

 

2 medium onions

1/3 cup olive oil

10 cups water

2 tablespoons salt

1/4 teaspoon black pepper

1/2 teaspoon celery seed

1/2 cup dry Textured Vegetable Protein

2 teaspoons soy sauce

2 cups sliced carrots

1 cup chopped celery

1 cup RED STAR Vegetarian Support Formula (T6635+) Flakes

3 tablespoons Vegan margarine

 

Sautee 2 medium onions (diced) in 1/3-cup olive oil. Add to

remaining ingredients.

Simmer for 10-15 minutes until vegetables are tender

 

Stir in: 1 cup Red Star Vegetarian Support Formula (T6635+) Flakes 3

tablespoons margarine 4 cups cooked noodles or 3 cups cooked rice

 

Optional ingredients: 1 cup either broccoli or cauliflower or both.

Serve with sprouts and/or crackers

 

Makes 8 servings Per serving: Calories 335, Protein 16.9g,

Carbohydrate 39.5g, Fat 14g, Fiber 11.2g. High source of folate,

thiamin, riboflavin, niacin, vitamin B6 and vitamin B12

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SCRAMBLED TOFU

 

Basic Ingredients:

1 lb. medium-firm drained tofu

2 teaspoons vegetable oil

2 teaspoons tamari soy sauce

 

Gourmet Options (Include any or all as desired.):

1 tablespoon RED STAR Vegetarian

Support Formula (T6635+)

2 tablespoons chopped green onion

1/4 cup sliced mushrooms

1 large clove garlic, minced

2 tablespoon chopped fresh parsley

 

Drain tofu well. (See CHEF'S TIP) In heavy or cast-iron frying pan,

sautee vegetables in oil until soft. Add tofu, tamari sauce and

seasonings. Scramble with fork. Cook on medium heat for 2 to 3

minutes.

Sprinkle with parsley and serve immediately.

 

Nutritional note: The Red Star Vegetarian Support Formula (T6635+)

FLAKES brand of nutritional yeast is an excellent source of vitamin

B12

Makes 3 servings (1/2 cup each). Per serving: Calories 150, Protein

8g. Fat 7g. Carbohydrate 5g, Fiber 2 g. High source of folate,

niacin, riboflavin, thiamin, vitamins B6 and B12. Good source of

calcium and zinc.

(Analysis done using optional ingredients)

 

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CHEF'S TIP FOR REMOVING THE LIQUID FROM MEDIUM-FIRM TOFU. The liquid

in tofu can produce too much moisture in the recipe, or it can make

the tofu more susceptible to breaking up. To avoid this problem,

place the drained and rinsed tofu on a plate. Put a breadboard on

another plate on top.

Place a weight, such as a can of beans or tomatoes, on top of the

board.

Allow to sit for about 15 minutes. Discard excess liquid and pat tofu

dry.

 

From Vesanto Melina, R.D. Brenda Davis, R.D. and

Victoria Harrison, R.D. the authors of Becoming Vegetarian.

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CHEESY BREAD STICKS

 

5 tablespoon Red Star Vegetarian Support

Formula (T6635+) Flakes

3 cups white flour

1 1/2 teaspoons salt

1/2 teaspoons garlic

pinch of black pepper

2 tablespoons sugar

2 tablespoons Red Star baking yeast

 

Sugar and Yeast Mixture: Mix together 2 tablespoons sugar and 2

tablespoons Red Star baking yeast. Dissolve it in one cup of warm

water (110 degree to 115 degree F) Stir a little, and let stand in a

warm place for 10 to 15 minutes until risen and foamy. Then whisk in

1/4-cup oil.

 

With spoon, add basic ingredients alternating with one onion diced

and sauteed, to the sugar and yeast mixture. Mix until smooth. Knead

until soft ball. Cut dough into 36 even pieces. Shape into pencil

size sticks.

Roll in sesame seeds. Place on greased cookie sheets: let stand in a

warm place until they double in size. Bake at 400 degree for 10 to 15

minutes or until golden brown.

 

This recipe makes about 36 sticks. Per Serving: Calories 58.5,

Protein 1.67g, Fat 1.65g. Carbohydrate 9.26g, Fiber .77g. High source

of folate, thiamin, riboflavin, niacin, vitamin B6 and vitamin B12.

 

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EGGLESS EGG SALAD

 

Basic Ingredients:

1/2 cup medium tofu, drained

1 teaspoon tamari soy sauce

1 teaspoon Dijon mustard

2 teaspoons nayonnaise

Gourmet Options (Include one or more of the following ingredients as

desired.)

2 teaspoons Red Star Vegetarian Support Formula (T6635+) Flakes

3 olives, diced

1 tablespoon finely diced green onion

1 tablespoon grated carrot

1 tablespoon finely diced celery

1 tablespoon fresh minced parsley, turmeric or other seasonings, as

desired

 

Crumble the drained tofu with fork. Stir in all other ingredients

including choices from the gourmet option list. Mix thoroughly. Use

as sandwich filling or cracker spread. Add lettuce and tomatoes, or

stuff a pita an top it with sprouts.

 

Nutritional Note: The Red Star Vegetarian Support Formula (T6635+)

Flakes brand of nutritional yeast adds a cheese-like flavor and

provides an excellent source of vitamin B12. Tofu contains essential

fatty acid, isoflavons and high-quality protein without cholesterol.

 

Makes filling for two sandwiches. Per serving: Calories 85, Protein

7g. Fat 4g., Carbohydrates 5 g., High source of folate, riboflavin,

thiamin, vitamin !, vitamin B6, vitamin B12. Good source of niacin.

(Analysis done using optional ingredients.)

0oo00o0o0o0o0o0o0o0less Bush, more trees0o0o0o0o0o0o0o0o0

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