Hello out there!
I hope all is well. I’ve got some really great recipes lined up to share with you over the next few months, but first it’s time for another ingredient info post. Following are some ingredients I commonly work with and list in my recipes, but that you may not be so familiar with yourself. So read on and expand your culinary knowledge-vegan style! Remember, if you have any questions at all, please please PLEASE just ask me, and I’ll do my best to give you a kick-ass vegan answer!
Nutritional Yeast- What is it?
It’s a deactivated yeast,like brewer’s yeast, but much more tasty! Yellow and flaky, nutritional yeast is usually grown on a mixture of sugar cane and beet molasses. After it’s harvested, it’s washed, dried, and packaged to be sold. Its taste is often described as cheesy, nutty, and creamy.
Why should I use it?
Not only is it packed full of nutrients, it’s also a complete protein, containing all 18 amino acids. This is a BIG plus for vegetarians and vegans. It’s about 52% protein, which actually means it contains more protein than meat. It also has 15 different minerals and is rich in B-complex vitamins. Plus, some brands fortify it with B-12, making it the only food source for veggies to get this essential vitamin! Just two teaspoons provide the recommended daily intake for most adults. Other vitamins included in this super food are: niacin, thiamin, biotin, and folic acid and minerals selenium, chromium, zinc, phosphorus, and magnesium. It’s low calorie, with only about 50 per two tablespoons, and has less than one gram of fat-that puts cheese products to shame!
What kind should I get?
In order to get the B12, you must make sure you buy a brand that fortifies their yeast. B12 is produced separately, so not every yeast has it. Red Star is well known for its T6635+ Vegetarian Support Formula that it adds, but other brands add B12 as well- just check the label before you buy.
Where can I get it?
I’ve never been in a health food store that didn’t sell this- check the bulk food section and if it’s not there, ask. Chances are they have it. It’s also often sold at vitamin/supplement stores, and there are oodles of places online that will ship it to you as well. Because it is a dry product, this is perfectly safe-if stored in a dry, dark place, nutritional yeast can keep for up to a year. If you are interested in buying online, check out http://www.eatit.ca or http://vivagranolaveganstore.com (I love this second one and shop there all the time!)
Tahini- What is it?
Tahini is a creamy paste made from ground sesame seeds. The seeds are lightly roasted (or sometimes left raw), and can be hulled or unhulled before they are made into a thick paste. When it is made from unhulled seeds, it is slightly more bitter than when it is made from hulled seeds. You may think you’ve never had it, but it’s a main ingredient in the popular Greek dip, hummus.
Why should I use it?
Tahini contains calcium, b vitamins, and protein. It’s a healthy alternative to butter or margarine, but keep in mind that it still has a lot of calories due to the sesame seed oil it contains. Like any seed or nut butter, it should be used in moderation. Tahini also has a lot of vitamin E, which helps reduce the aging rate of our cells. A good amount of the amino acid Methionine is found in tahini, which not only helps with the absorption of other amino acids, but also aides in liver detoxification.
What kind should I get?
Even though unhulled tahini is slightly more bitter, it’s a better choice because it contains more nutrients that tahini made from hulled seeds. This is because unhulled uses the entire seed which holds more nutrients than just a portion of the seed. If you want to get the most nutritional bang for your buck, get raw tahini as well-this means the seeds have not been roasted and thus all the vitamins, minerals etc have not been damaged or removed by heat.
Where can I get it?
Everywhere! Safeway, Superstore, heath food stores-most places carry this product. They may not, however, carry unhulled, raw, tahini, so you may have to ask them to order it in special for you.
Miso Paste- What is it?
Miso paste is a salty paste made through the fermentation process of most commonly rice, barely, and/or soybeans which is then mix with salt and the fungus koji. There are many types of miso as it is a Japanese seasoning (prevalent in other Asian cultures such as Korean and Chinese) and varies from region to region. The taste depends on the temperature, duration of fermentation, salt content, variety of kōji, and fermenting vessel used in the creation process.
Why should I use it?
Aside from being delicious, Miso is rich in vitamins and minerals. However, the salt content is high, so anyone with blood pressure problems should take note-miso in moderation is best. It’s also quite versatile and can be added to almost any soup or sauce-it gives a nice salty kick that tastes earthy and rich at the same time.
What kind should I get?
While there are many types of miso, in the end it all comes down to personal preference. Essentially, miso pastes are differentiated by what they are made from (rice, barley, soybeans etc). You will also see ‘white miso’ and ‘red miso’ and what this refers to is the aging time. Red miso brews much longer than white miso and therefore has a stronger taste.
Where can I get it?
Most stores carry at least one type of miso paste these days. It is very common in larger cities and can be found in most major stores. However, I prefer to get it at my little locally run veggie store. It is very common in places like Vancouver (due to the high Asian population) to have a wide array of miso selections at small family run places like this. If you want variety, this is what I recommend!
