Since Vitamin B12 is typically found in animal products it is one nutrient that often is overlooked by vegetarians and vegans. Vitamin B12 is an essential component for our bodies and, amongst other things, is used to regulate and create a healthy blood count. Vegetarians that lack a natural source of Vitamin B12 may find themselves feeling tired or sluggish and may even begin to feel depressed at times. B12 deficiency can also cause anemia.  B12 supplements are usually a staple of vegetarian and vegan diets however nothing beats a naturally absorbed source such as the interesting and healthy nutritional yeast.

Nutritional yeast is simply an inactive version of the classic form of yeast and is usually fortified with B12. Sold in health food stores, nutritional yeast is a flaky substance that smells like its counterpart, active yeast.  Nutritional yeast, however, is very light and flaky making it easy to dissolve.  It is a very popular substitution for cheese and many vegans sprinkle it on their dinners to add both nutrition and flavor.  Nutritional yeast is easily mixed into a wide variety of recipes and is a simple way to add B12 to your vegetarian or vegan diet.

Nutritional yeast is often described as having a nutty, cheesy taste and is quite palatable. More cheesy than nutty, nutritional yeast makes an excellent base for a sauce that can be used with pasta, risotto, rice or faux meat dishes such as tofu, tempeh or seitan. Most commonly known as vegan alfredo, this version is an easy to create sauce that is delicious and full of Vitamin B12 which is so important for any vegetarian or vegan diet.

2 cups of milk; rice or soy milk can be used for a vegan diet

1 cup of nutritional yeast flakes

1 teaspoon of salt

1/2 teaspoon of ground nutmeg

2 tablespoons of cornstarch, rice flour or arrowroot dissolved in 1/2 cup warm water

Heat the milk in a small saucepan until warm but not boiling. Whisk in the nutritional yeast, salt and nutmeg until dissolved. Once the mixture starts to bubble slowly add the flour mixture to thicken the sauce. The sauce will not thicken immediately but will slowly start to become denser as it heats, so be sure to heat thoroughly before adding more of the flour mixture. If you prefer a more watery sauce you can omit this step.

Once heated throughout and at the proper consistency the sauce is ready for use. It can be tossed with pasta such as fettuccine, or mixed into rice and vegetable for a creamy and delicious meal. Broccoli goes great with the sauce and vegetables help to add to the nutritional value. Nutritional yeast sauce can also be used with protein sources to add flavor and B12.