This is major veggie overload!!! Zucchini noodles, sautéed onions and squash, all topped off with Creamy Cauliflower Alfredo Sauce!!
And bacon – of course!!
Yummy, wholesome goodness…
Quick and super easy…
It’s hard to beat this.
Fresh to def’ squash and cauli. This was almost a “Meatless Monday”, but then I thought – bacon. Buuuutttt, this would make for an amazing “Having my vegans friends over for dinner” meal (minus the bacon).
I even put a boost of nutritional yeast in there – the original of the originals super food – you’re welcome, vegans. And if you don’t know why you should be grateful for me, let me just tell you!… It’s chock full of nutrition including protein, B vitamins and a little bit of fiber 🙂 !! It also contains 9 out of the 18 amino acids that our body needs but can’t produce. On top of that, it has a nutty, cheesy taste. It’s even yellow (like cheese – but dairy free).
Cool fact – it’s grown on a mixture of cane and beet molasses.
Nutritional Yeast comes in the form of flakes, powder, or granules. I prefer powder or flakes. FYI – it’s an inactive form of yeast. Don’t fear – yeast sensitive peps – you should be in the clear. Also, don’t expect a “rise” out of any of your baked goods.
Like I said, it’s inactive.
Sprinkle it here or there, mix it in sauces – all for the love of cheese!! Right? Here’s a nutritional breakdown (per 2T):
- Protein | 8-10g
- Fiber | 4-5g
- Carbs | 5-9g
- Thiamine (B1) | 640% DV
- Riboflavin (B2) | 570% DV
- Niacin (B3) | 280% DV
- B6 | 480% DV
- Folate | 60% DV
And here are a few of my favorite ways to use it:
- Dairy Free Parmesan Cheese curtesy of Minimalist Baker. I’ve used this recipe with almonds instead of cashews (I have a cashew sensitivity). It was amazing!
- Mash it in to your mashed cauliflower (or potatoes).
- Kale Chips curtesy of Platings and Pairings. Super easy and cheesy 🙂
- It’s extra seasoning on my veggies! Boom.
- Use it in your “breading” on meats.
- Stir it in to a soup! Any soup…but here is a suggestion… Cabbage Soup curtesy of Healthier Steps. I love my creamy soups, but I love a good, hearty cabbage soup!!
- Dairy Free Cheese Sauce curtesy of Simple Vegan Blog. Ooooorrrr I have a different version below. This one is the hot nacho cheese sub where as mine is the “dip yo’ chips in it” kind.
- Cauliflower Mac & Cheese curtesy of Produce on Parade. This stuff will make you slap your mama. Sorry Mama. It’s also for when ya feeling frisky – and want some gluten free rice noodles. Hahah.
Oooohhh, the benefits of this stuff! Absolutely endless. Major super food!
It’s so sad this little gem seems to be forgotten!!
Shall I elaborate? I think that was a yes… Ok, I’ll take it as a yes.
The Absolutely, Major Health Benefits of Nutritional Yeast
- Preggers? Add this to your diet. It’s a great source of folate. Pregnant woman need 400 to 800mg of folate daily during their pregnancy. This will help prevent birth defects such as spina bifida.
- Diarrhea? Gross (did she really just say that!?). Yes…yes I did. And it seems that Nutritional Yeast can help relieve the symptoms (you know what they are) of diarrhea, while, at the same time, bringing back your appetite. This little gem also helps those who suffer with lactose intolerance (mmm-wwhha <-).
- Are you sluggish fatty? In other words are you super tired and gaining weight because of it? Please don’t take the insult personally. What I’m trying to say is this sucks!! You could be exhausted because you have a protein or B vitamin deficiency. This makes you feel super tired, slows your metabolism, gives you brain fog, makes you hangry, and jacks up the internals (like your bones and immune system). Yuck – just yuck. Sooo, by keeping these levels regulated your entire body can function properly – making you feel incredible!!
- And who doesn’t want beautiful hair, skin and nails!? Ladies? Let’s all give a round of applause for Vitamin B5 and B7 (biotin)!!! They actually reduce the signs of aging. Nutritional Yeast also has niacin, which has been known to treat severe acne.
- Do you suffer from chronic candida symptoms? If you do, I’m sorry. Nutritional Yeast can help you! It has been known to cure staph, salmonella and E.coli. This is all due to its major antiviral and antibacterial properties.
- Do you feel like you get sick all the time? Nutritional Yeast is the perfect immune booster. It provides beta-1,3 glucan (fiber), glutathione, manna and trehalose. These guys reduce your risk of cancer, and improve your immunity and cholesterol levels. Nutritional Yeast also provides our bodies with selenium and zinc. Selenium repairs cell damage and naturally treats cancer. Zinc aids in tissue repair and healing wounds, as well as helping to maintain our sense of smell and taste.
And there ya go…That’s why this stuff is awesome!!
I love Braggs Nutritional Yeast because it’s so easy to find. Most grocery stores carry it and the price point isn’t too bad. The flake size isn’t too big and it has a nice flavor.
Now, if I had my way I would order Kal Nutritional Flakes. They are sold in bulk (hence-best price point) and super tasty. So worth the wait.
- Prepare a pot of water to steam the cauliflower. Water should be ¼-1/3 of the way full. Bring to a boil and place steamer on top.
- Cut the cauliflower in to large chunks (while the water is coming to a boil). Once boiling throw the chunks in the steamer and put a lid on it.
- Steam until tender (10-15m).
- Throw the cauli along with the rest of the ingredients into a food processor and blend until nice and smooth.
- Do a little taste test!!
- 1 small onion (minced)
- 2 small squash (diced)
- 8 strips of bacon (cooked crisp, crumbled)
- 1-2 zucchini (solo meal - use 1, 2-3 - use 2)
- Heat the oven to 400F.
- Spiralize the zucchini, put in a colander (sitting on a plate - to catch the zucchini water), and sprinkle generously with salt. The salt pulls water out of the zucchini. Set to the side for the remainder of the prep.
- Put a cooling rack on a cookie sheet and place the bacon on the rack (and in the oven). This should crisp up between 10-20m in the oven (depending on the thickness). Feel free to prepare your bacon differently. This way is my fav. When it's done let it cool and then crumble.
- While the bacon is cooking get a medium sized pan prepared with bacon grease (or cooking oil) over medium heat and start mincing the onion. Once cut, throw them in a pan and sauté, stirring occasionally.
- Dice the squash while the onions are cooking. I prefer cutting veggies smaller because the kids and hubby get tricked easier. The onions should be soft enough by now to throw the squash in. So do it. Add more grease if the pan is getting a little dry. Turn the heat down to low and put a lid on the pan. Cook for about 15 minutes or until the squash is soft. Be sure to give it a stir occasionally.
- I don't cook my zucchini because the heat from the toppings usually soften it up enough. If you prefer yours softer, just throw in the pan for a few minutes.
- Time to plate. Zoodles, veggies, alfredo, and a heavy sprinkling of bacon!!
Let me know some of your favorite ways to use Nutritional Yeast!
And just so you know…I want to slather this sauce all over my Lasagna Zucchini Boats!!
So, I had a ton of the Creamy Cauliflower Alfredo sauce left over (along with the sautéed veggies)…and this is what happened…
I warmed up the veggies and bacon in a pan, then added the sauce and lastly added the spinach. Super quick, super tasty.