Archive for the ‘nutritional yeast’ Category


Happy Belated Thanksgiving!

This year we were home and just stayed with the fast.  Not because we’re pious.  No way, Jose.  I just can’t stare at leftover turkey for another month.

A big pile of meat in the fridge or freezer would be too tempting. And, I’m not the only one with that concern.

WordPress tells me what searches lead people to my page.  Today’s top searches:

  • koliva
  • koliva sintagi
  • cakes for fasting
  • eating leftover meat fast day orthodox
  • grinding wild sumac

That gave me a real chuckle.

So, here are the recipes I used.

Wall Street Journal had a great article on native foods including a recipe for chestnut soup.You will find the link to that article at the end of this post. I changed the recipe to make it fast friendly.

This was my first time working with chestnuts.  It wasn’t bad.  I used raw chestnuts and roasted them for about 20 minutes at 325.  According to the WSJ article you should be able to find chestnuts cooked, peeled, and packaged.  If you’re super lucky you might be able to harvest chestnuts locally.

Chestnuts are more carbohydrate than protein.  According to the USDA Nutrient Database, chestnuts have .9 grams of protein per ounce.  The wild rice has about 6 grams protein per cup.  This isn’t a protein rich soup, but it is immensely satisfying.

Chestnut and Mushroom Bisque With Wild Rice

1 cup wild rice

1 Tablespoon oil

1 large diced shallot (or half a white onion)

1 1/2 Cups sliced mushrooms (button, portobello, shiitake, or a mix)

12 ounces roasted and peeled chestnuts, chopped

4 cups vegetable broth + 1 Tablespoon nutritional yeast (for flavor and nutrients)

2 Tablespoons apple cider (I used apple wine)


1.  Lord, bless my work.

2.  In a small saucepan, combine 1 cup wild rice and 2 1/2 cups water.  Bring to a boil.  Simmer until rice is chewy but tender and some kernels have begun to split and show their white pith, about 30 minutes.  Drain off remaining water and set rice aside.

3.  In a medium/large pot heat oil and add diced shallot.  Saute until soft and translucent, about 2 minutes.  Add 1½ cups sliced mushrooms (button mushrooms, baby portobellos, shiitake—or a mix) and stir to coat. If pot becomes dry, add another tablespoon oil. Sauté mushrooms until they begin to soften and brown, about 2 minutes.

4.   Add 12 ounces roasted and peeled chestnuts, chopped. Sauté shallots, mushrooms and chestnuts 5 minutes more, stirring frequently, until a thin brown crust forms in pot, mushrooms are soft and mixture is fragrant.

5.  Add 4 cups vegetable broth, stirring to loosen brown bits from pot. Simmer 15 minutes. // Remove pot from heat. Cool 10 minutes.

6.  Pour solids, along with enough soup broth to cover, into a blender. Reserve remaining broth. Cover blender and purée mixture until smooth. Return purée to pot along with remaining broth. Stir in 2 tablespoons apple cider. Salt to taste.

To serve, spoon ¼ cup wild rice into bowls and top each with 1 cup soup. Garnish with chopped chestnuts and a thin apple slice.



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Too much sunshine for a good picture.

My junior year of college I went on a Habitat for Humanity trip to South Carolina.  It was an incredible trip.  Beside the chance to serve others we had a lot of fun.  With good friends I built a shed, badly.  How bad?  Bad enough to get a facepalm from the volunteer leader.

Also, had my first experience with  “no see ums” .  Wow, talk about itchy.  The highlight might have been the fish fry and religious revival.  The revival was just okay- but the cornbread at that revival changed my life.  The bread was perfect.  It was sweet, salty, rich, not too crumbly, and moist.

This recipe is about as close to that memorable cornbread as we’ll get in Lent.

A cup of soy milk is called for but you can substitute water.  On the recommendation of my friend E. F. , whom I consider an expert, I substituted water and 1 tablespoon oil for the milk.

Quinoa (keen-wa) is optional in this recipe.  Adding the quinoa makes the cornbread protein and iron rich.

I don’t recommend these for muffins.  Without eggs and milk the batter sticks to the paper.  Also, because I used home milled cornmeal from white popcorn mine isn’t beautiful.  Your bread will be a gorgeous yellow.  Try this bread with Black Bean Chili, South American Red Bean Soup, and Bean Enchiladas with “Cheese Sauce”.

Quinoa Corn Bread 6 generous servings

1 1/4 cups yellow cornmeal

1 cup flour

2 1/2 tsps baking powder

1 tsp salt

1 cup corn kernels (creamed corn is a good option for moisture and sweetness)

1 cup soy milk, other non dairy milk, or water +1 tbsp oil

3-4 Tbsps maple syrup

1 cup cooked  quinoa

1/4 cup vegetable oil
Step 1. Lord, bless my work.

Step 2. Preheat oven to 400 degrees.  Generously oil a 6×10 inch baking dish, medium iron skillet, or pie plate.  If using a skillet or metal pan you can preheat them to make a good crisp crust on the bottom of the bread.

Step 3. To a large bowl, add the cornmeal, flour, baking powder, and salt, stir to combine.

Step 4. To a medium bowl, add the soy milk, maple syrup, corn kernels, quinoa, and canola oil.  Pour the wet ingredients into the dry flour mixture, and stir with a few quick strokes just until batter forms.  This is a very wet batter and not thick.

Step 5. Transfer the batter to the hot baking pan or hot skillet.  Bake for 25 minutes or until a toothpick comes out clean.

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This fasty friendly banana bread recipe comes to you in honor of my dear, sweet toothed friend, JMT.

Honestly, I can’t make any grand claims about the nutritional benefits of this bread.  It does have a whole banana or two so that’s good.  You could easily add a scoop of nutritional yeast to this bread. Any sweet you make at home is safer than anything made by Little Debbie.  That  little, red- haired, Bakeress of Babylon makes some pretty dangerous stuff.  Of course, if you read the ingredients a lot of her treats are fast friendly – but so is plastic.

A wholesome banana bread for Lent.

Adapted from American Wholefoods Cuisine

Banana Bread

1 1/2 cups flour
1/4 c wheat germ (or 1/4 c more flour)
1 tsp cinnamon
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1/2 c chopped nuts (optional)
1/4 c oil
1/2 c honey
1 tsp vanilla
1 1/4 c mashed banana (or one cup banana 1/4 c applesauce)

Step 1. Lord, bless my work.

Step 2. Combine dry ingredients, including nuts.  Combine wet ingredients and stir into dry mixture until thoroughly combined.  This makes a thick batter, like cookie batter.

Step 3. Spread batter in an oiled and floured loaf pan.  Bake for 45-50 minutes, or until a toothpick inserted in the center comes out clean.  Cool for 10 minutes in the pan, transfer to a rack to cool completely before cutting.
**If the batter seems impossibly thick you could safely add 1/4 c more oil

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Enchiladas w/ cheese sauce (on the right hand side)

These enchiladas are very satisfying and they stick to your ribs.  They’re best hot of out of the oven.

I recommend corn tortillas for this recipe in order to complement the bean protein.  The “cheese” sauce adds protein from the nutritional yeast.  Corn tortillas are a bit ornery.  It helps if they are warm or at least room temperature before you try to roll them.  You can also pour some enchilada sauce on a plate and coat both sides of the tortilla before filling and rolling.

You may use canned enchilada sauce to save time.


Bean Enchiladas with “Cheese” Sauce

1 pkg (8) corn tortillas

1 can of refried pinto beans or black beans

1 small can green chiles (optional)

1 medium onion, chopped (1/2 cup)

Enchilada sauce

1 small green bell pepper, chopped

2/3 cup water

1 Tbsp chili powder

½ tsp dried oregano

½ tsp ground cumin

1 clove garlic, minced

1 15 ounce can tomato sauce

Cheese sauce recipe

Step 1. Lord, bless my work.

Step 2. Preheat oven to 350 degrees.  Mix beans, chiles, onions in a bowl, set aside.

Step 3. Heat enchilada sauce ingredients to boiling in a 2 quart sauce pan, stirring occasionally.  Simmer uncovered 5 minutes.  Pour some on a plate to dip tortillas in.

Step 4. Dip each tortilla into sauce to coat both sides.  Scoop ¼ cup of bean mix onto each tortilla, drizzle with “cheese” sauce; roll closed.

Step 5. Place rolled tortilla seam side down in an ungreased baking dish.

Step 6. Pour remaining sauce over enchiladas.

Step 7. Bake uncovered for 15 minutes or until bubbly.  Pour “cheese” sauce over enchiladas and bake another 5 minutes.

Step 8. Serve as is or top with lettuce, tomato, and chopped onion.

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Below you will find a tasty “cheese”  sauce recipe.  The main ingredient of this sauce is nutritional yeast.  For more information on yeast, check out my nutritional yeast post.

This sauce is savory and nutritious.  The flavor reminds me of homemade macaroni and cheese.  No one will mistake this sauce for real cheese, but it is a good sauce to use in place of cheese.   The nutritional yeast has a good nutty flavor.  Use wherever you would normally use cheese.


Nutritional yeast flakes. What is left of a 10 pound box.

Nutritional Yeast Cheese Sauce (about 1 1/2 cups)

1 potato, peeled and cubed

2 medium carrots, peeled and cut into 1 inch pieces

2 cups water

1 Tbsp  Oil

dash of hot pepper

2 tsp white vinegar

1/2 cup nutritional yeast

1 tsp mustard

Cheese on the left, cheese sauce on the right.

1 tsp Worcestershire sauce

1 tsp salt

1/2 tsp garlic powder

1/4 tsp paprika

Step 1. Lord, bless my work.

Step 2. In a sauce pan boil potato and carrots in water, until tender.  About 10 minutes.

Step 3. While the potatoes and carrots are cooking put the rest of the ingredients in a blender.

Step 4. Strain potatoes and carrots.  Reserve liquid.  Add potatoes and carrots to blender.

Step 5. Puree ingredients until very smooth adding reserved boiling liquid to ease blending.  Taste and adjust ingredients to your liking.

Step 6. Add to your dish or freeze for later use.  Does not bake well, if desired at it at the end of cooking.

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