Practical Well-Being

Nutritional Yeast Demystified

Just a few sprinkles of nutritional yeast can add stress-reducing B vitamins and nutty goodness to any dish.

Nutritional Yeast Demystified
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Sweet and Savory Tofu
(Serves 3)
2 blocks of extra firm tofu (14oz each), drained and gently squeezed to remove excess water
2 tablespoons coconut oil
1 ½ tablespoons wheat-free tamari or Bragg’s Aminos
1 tablespoon grade B maple syrup
1 tablespoon nutritional yeast

1. Slice drained tofu into even cubes roughly ½” each. In a large non-stick or cast iron pan, sauté in coconut oil, turning often with spatula until nicely golden on all sides. On medium heat, the tofu should take about 10-12 minutes to acquire a deep golden hue.
2. Turn heat to low and drizzle on the wheat-free tamari or Bragg’s and toss gently with spatula to coat all sides of the tofu cubes. Add maple syrup and toss again very gently until liquid just begins to thicken, 20 seconds or so, then turn off the heat.
3. Sprinkle nutritional yeast onto tofu and turn to coat. Taste, adjust, remove to serving platter. Don’t pile the cubes on top of each other too much or they will get soggy as they sit.

Nutritional yeast is so versatile, let the above spark your creativity: also try it sprinkled on brown rice pasta, grains and steamed vegetables; stirred into sauces, gravies, scrambled eggs and soups; hand-crumbled with tofu, olive oil and salt to create a vegan “ricotta” for use in lasagna; and baked into savory muffins.


Laura Freundlich holds a Master’s in Holistic Health Education, is a nutrition educator, a natural foods chef, a yoga teacher and a Young Living Essential Oils health advisor. To learn how to integrate nutrition, yoga, mindfulness practices or essential oils into your life for greater health and vibrancy, contact Laura at




Nutritional yeast image via Shutterstock