8th March 2012
Guest Writer for Wake Up World
Savoury yeast is high in vitamins, protein, fiber, and minerals. It is a good source of B-complex vitamins because it includes thiamin (B1), riboflavin (B2), niacin, (B3), pyridoxine (B6), and also cyanocobalamin (B12). It also contains beta-glucans, which reduce blood lipid levels, complex carbohydrates, folic acid, and glutathione, an antioxidant that’s important for cellular defense mechanisms. Savoury yeast is in the same family as edible mushrooms. It has been commercially harvested for over 100 years.
Savoury yeast is also all-natural, sugar-free, dairy-free, and gluten-free. With a slightly “cheesy” flavour our kids like to sprinkle it on popcorn, or avocado and toast and when we are not looking, they will eat it by the spoonful straight out of the bag! We also mix it into gravies and sauces as well as many of our main meal recipes like the vegie sausage roll below.
Vegie Sausage Rolls
1 medium onion, chopped
1 clove garlic, minced
2 Tbs olive oil
1 package of tempeh, grated
1 Tbs veg concentrate or 1 cube
1/4 cup tomato paste
1/4 cup savoury yeast
salt to taste
1/2-1 tsp mexican chili powder
Saute onion and garlic in oil until golden. Add tempeh and cook an additional 5 minutes. Add all other ingredients and cook for an additional 2 minutes.
I used my favourite bread recipe for this version (please see the below recipe for instructions). After the first rising it was rolled out into a large rectangle apx. 1/2” thick. Place the tempeh mixture over the bread dough and spread it smoothly all over. Carefully roll it into a long log and place in a large pan which has been sprinkled with flour to prevent the dough from sticking. Let the bread roll rise for apx 20 minutes then place in a preheated 180 degree C oven. Bake for 30 minutes or until golden brown. Cool for 15 minutes before slicing into individual servings.
You can also use this as a sandwich spread on toasted bread. Or steam single bread slices for a few seconds until softened and roll filling into them. Brush tops lightly with oil and sprinkle with seeds or herbs. Place on an oiled baking sheet and bake in oven at 200 degrees for 15 to 20 minutes or until browned and crispy.
You may use your favourite bread recipe or you can try this one;
Buckwheat and Spelt Loaf
1 Tbs dry yeast
2 cups milk or water (may use vegan milk), warmed but not hot.
2 tbs oil
1 Tbs coconut sugar or agave nectar
2 1/2 cups whole meal spelt flour
2 1/2 cups buckwheat flour
1 tsp sea salt
In a medium bowl, add the yeast, milk, oil and sugar. Mix thoroughly. Let stand until batter is bubbly and creamy (a few minutes).
In a large mixing bowl, add the flours and salt. Mix thoroughly. Stir the yeast mixture into the buckwheat flour mixture. Knead into a ball, continually adding flour until dough is smooth and shiny. Spend 10 minutes kneading and you will have a lovely textured dough. Cover and allow dough to rise in a warm place until doubled (1-1 1/2 hours).
Roll out as per instructions in recipe above.
About the Author
Jeani-Rose Atchison is a health advocate, and home-schooling mother of five who also finds time to write about nutrition, whole foods and environmental concerns. She authored, Every Day Vegan – 300 recipes for healthful eating which is a mainstay in vegetarian kitchens. Atchison’s latest book, Food for Thought – Thought for Food is chock full of delicious whole food recipes. It also takes a controversial look at the food we eat today and the processes involved in bringing it to your table. Can your food make you ill? The answer may shock you!
To find out more go to Jeani-Rose’s Facebook or Website