SPICY POPCORN

  • 4 cups popcorn
  • 1 to 2 tablespoons olive or canola oil
  • ¼ cup Red Star ® VSF Yeast Flakes™
  • ½ teaspoon salt
  • 1 teaspoon chili powder
  • 1 teaspoon dried oregano leaves

Place the popcorn in a large mixing bowl. Sprinkle the oil and toss well.

Place the nutritional yeast flakes, salt, chili and oregano in a small container. Cover tightly and shake well.

Sprinkle the nutritional yeast mixture over the popcorn, and toss until evenly distributed.

TANGY MARINADE AND SEASONING SAUCE

  • ½ cup balsamic vinegar
  • 2 teaspoons Dijon mustard
  • 2 teaspoons Red Star ® VSF Yeast Flakes™
  • 2 teaspoons olive oil
  • 2 teaspoons toasted sesame oil

Place all the ingredients in a small mixing bowl, and whisk them together until they are well combined and the sauce is smooth.

Store the sauce in a covered container in the refrigerator.

PITA CRISPS

  • 3 large whole wheat pita bread rounds
  • ¼ cup olive oil
  • ¼ cup minced fresh parsley
  • 2 scallions, finely chopped
  • 1 teaspoon dried basil leaves, crumbled
  • 2 Tablespoons Red Star ® VSF Yeast Flakes™

Preheat the oven to 350°F.

Separate each pita bread into 2 round single layers. Set aside.

Place the oil, parsley, scallions, and basil in a small mixing bowl, and stir them together well. Brush this mixture evenly over the open pita rounds. Sprinkle the rounds with the nutritional yeast flakes using about 1 teaspoon per round.

Cut each round into 6 wedges, and place them on a dry baking sheet. Bake the wedges for 12 miuntes, or until crisp. Serve warm.

VEGETABLE SOUP

  • 2 medium onions
  • 1/3 cup olive oil
  • 10 cups water
  • 2 tablespoons salt
  • ¼ teaspoon black pepper
  • ½ teaspoon celery seed
  • ½ cup dry Textured Vegetable Protein
  • 2 teaspoons soy sauce
  • 2 cups sliced carrots
  • 1 cup chopped celery
  • 1 cup Red Star ® VSF Yeast Flakes (T6635+)
  • 3 tablespoons 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 ® VSF Yeast Flakes™ (T6635+), 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.

SCRAMBLED TOFU

Basic Ingredients:

  • 1 lb. medium-firm drained tofu
  • 2 teaspoons vegetable oil
  • 2 teaspoons tamari soy sauce
  • 1 tablespoon Red Star ® VSF Yeast Flakes™ (T6635+)
  • 2 tablespoons chopped green onion
  • ¼ cup sliced mushrooms
  • 1 large clove garlic, minced
  • 2 tablespoon chopped fresh parsley

Drain tofu well (see Chef's Tip below). In a 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 ® VSF Yeast Flakes™ (T6635+) is an excellent source of vitamin B12.
Makes 3 servings (½ 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.

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 or 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. Printed by permission of Vesanto Melina, R.D. Brenda Davis, R.D. and Victoria Harrison, R.D., the authors of Becoming Vegetarian.

CHEESY BREAD STICKS

  • 5 tablespoon Red Star ® VSF Yeast Flakes™ (T6635+)
  • 3 cups white flour
  • 1 ½ teaspoons salt
  • ½ 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 ° to 115 ° F). Stir a little, and let stand in a warm place for 10 to 15 minutes until risen and foamy. Then whisk in ¼-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° 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.

EGGLESS EGG SALAD

Basic Ingredients:

  • ½ cup medium tofu, drained
  • 1 teaspoon tamari soy sauce
  • 1 teaspoon Dijon mustard
  • 2 teaspoons nayonnaise or mayonnaise
  • Gourmet Options (Include one or more of the following ingredients as desired.)
  • 2 teaspoons Red Star ® VSF Yeast Flakes™ (T6635+)
  • 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 ® VSF Yeast Flakes™ (T6635+) add a cheese-like flavor and provide 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 B6, vitamin B12. Good source of niacin.

 

These recipes are featured in "The Nutritional Yeast Cookbook" by Joanne Stepaniak

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