What is Nooch Made of?
The thing about us vegans is- we like to keep things as lazy and simple as possible. Thus we coined the term “nooch” sauce to avoid the tongue fumble “nutritional yeast sauce,” which is what “nooch sauce” really is.
Nooch sauce is best defined as a cheesy like sauce made entirely from plants. These plants typically take the form of cashews and nutritional yeast- amongst some other simple ingredients.
Is Nutritional Yeast Good for You?
Nutritional yeast became my first friend amidst my vegan transition. Like all vegan newbies, I wasn’t sure what I would do in a world.
- Without cheese
- Without cream sauce
- With limited seasoning options
- Amidst such limited flavors
Nutritional yeast satisfies both the pallet and many nutritional needs unique to vegan. These benefits include:
- All 9 essential amino acids
- Thaimin (B1)
- Riboflavin (B2)
- Pyridoxine (B6)
- Folic Acid
While this surplus of goodness makes nutritional yeast a fabulous bang for your buck, its important to choose nutritional yeast that is fortified with B12 and folic acid. Nutritional yeast will not naturally contain these nutrients and they are incredibly important for vegans!
How Do you Use Nooch?
Nooch is a cheese sauce imposter in vegan form. Thus, where cheese goes, nooch can go too!
I typically batch cook this sauce once a week and keep it handy for…. well literally everything I need in my life.
Some festivities I might add nooch sauce to include:
- Dipping sauce
- Avocado toast
- Chickpea mash
- Mac and Cheese
- Stir fries
Nooch is as easy as 1-2-3. The longest part is literally just waiting for the cashews to soak (don’t watch them. They get nervous and time will come to a God awful stand still!)
Cashew watching requires patience which this RD lacks. So just make it a priority first thing in the A.M. to make life easy.
If you are not a full fledged vegan or you are lactose intolerant, use nooch sauce to go on eggs or even meats for a dairy free flavor kick.
Can I eat Nutritional Yeast Every Day?
Confessions here- I am legitimately addicted to nutritional yeast!
Eating nutritional yeast daily won’t hurt you as it is comprised of mostly water soluble vitamins, which basically need replenished daily.
It can even give you an added kick of fiber which most Americans are falling short on in their diet every day.
Nutritional yeast in itself is a low calorie-additive that can really liven up any snack or entree.
When using nutritional yeast in this sauce, however, I would simply advise being mindful of HOW much stuff in a single day you add the sauce too.
My caution with nooch sauce daily intake is mostly due to the high caloric value of the cashews. While loaded with nutritional benefits, cashews are also high in fat.
Fat from cashews is cool as long as you’re not ACTUALLY putting nooch sauce on everything everyday, as I enjoy doing in my daydreams.
Is Nutritional Yeast Healthier Than Cheese?
The simple answer here is- yes and no (need more clear as mud advice- go ahead and continue to follow this RD!)
In all seriousness- thats ACTUALLY how food works. There are no absolutes in nutrition.
Fun fact about this dietitian- I actually HATE the word healthy! I don’t believe that there is one save all food that can fit every biological need that the body has.
I also can think of a nutritional value of every food on this planet. This includes BOTH cheese AND nutritional yeast.
With that being said as I humbly exit my all foods fit platform here’s some nutrition facts that give nutritional yeast some competitive health advantages over cheese.
- Cheese is high in saturated fats. Nutritional yeast is not. Saturated fat if consumed in excess is linked to heart disease and other chronic illness.
- Cheese and nutritional yeast are both complete proteins, but nutritional yeast is also pumped with fiber which cheese lacks.
- While it does not offer a nutritional benefit, nutritional yeast is lactose free. This means you can enjoy this mac and cheese even if lactose intolerance is present!
- Nutritional yeast is lower in total calories than cheese. However, when we add it to cashew sauce its comparable in overall fats (although the fat types will differ).
Should You Keep Nutritional Yeast In the Fridge?
Store your nutritional yeast in a cool dark place to preserve vitamins. Nutritional yeast will do just fine in a sealed container on your counter.
Nutritional yeast can be refrigerated for up to 2 years.
The expiration date on nutritional yeast really doesn’t hold a lot of value. High temperatures and moisture will cause nutritional yeast to perish more quickly.
Is Nooch Sauce Gluten Free?
If you make your sauce from scratch yes! Gluten is typically found in wheat, rye, and barley products. This nutritional yeast sauce contains none of those.
However, if you start getting the creative bone and throw additional ingredients into this recipe that could change real fast!
For example, if you want a thicker sauce and attempt to add flour. The sky is the limit on creativity-as long as you don’t have gluten sensitivity or intolerance.
IWhat other things can I add to nutritional yeast sauce?
The foods I love to put into my body change with my mood every day. I create many variations of this cheese inspired vegan sauce on a regular basis. Some ways I might add variety to nooch sauce include:
- Adding Garlic
- Add Sriracha or jalapenos
- Create a more cream based sauce by adding coconut milk
- Create a melty cheese-like nutritional yeast sauce using tapioca starch
- Add some potato for texture.
- Add some sweet potato to change the flavor
- Add pistachio instead of cashew (I know it sounds crazy, but trust me on this one!)
There is no right or wrong way to do nutritional yeast sauce. What are some ways you enjoy vegan cream sauce. Drop me some ideas in the comments below!
- High Powered Blender.
- 2 tbsp lime juice fresh squeezed
- 1 cup cashews soaked 1 hour
- ¼ cup nutritional yeast
- 1 cup water
- 1 tbsp apple cider vinegar
- combine all ingredients in high powered blender. Blend for 3 minutes on high speed.