nacho average cheese dip

If you’ve noticed on the Roots Reboot instagram, my favorite thing do these days is to transform my favorite foods (aka tacos, ice cream, pasta, pizza, etc.) into healthy, Rebooted versions! So naturally, in the spirit of Super Bowl Sunday, a healthy (vegan) nacho cheese dip + towering nacho platter of healthy, but delicious, goodness was definitely in order!

Reboot with: Nutritional yeast

Have you been wondering what the yellow, powdery, flakey substance is that everyone is sprinkling on, well… everything? Its popularity has been growing off the charts despite it’s suspicious and not very appealing name (nutritional... WHAT!?). Yep, we’re talking about you, nutritional yeast. This trendy food item has become all the rage. However this time, it’s a food trend as a Dietitian, I can stand behind! … And while we’re at it, let’s brainstorm a more appealing name ammiright… let’s just call it
vegan fairy dust, vegan cheesy goodness, or nutritional dense magic?

Ask the RD: What is nutritional yeast?

Nutritional yeast, commonly nicknamed “nooch” (as if that sounds any more delicious), is a deactivated and dried form of baker’s or brewer’s yeast1. It is a common plant-based substitute for cheese as it has a similar nutty, savory flavor. Many vegans, vegetarians, and generally health-conscious consumers use it in recipes or as a condiment to give food a cheesy taste without using actual cheese. Whether you are searching for cheese alternatives for health reasons or are just looking to spice up your meals in a more plant-based and nutritional way, look no further than nutritional yeast!

Ask the RD: What are the health benefits?

You wouldn’t think this light and airy vegan fairy dust would have so many health benefits but it’s true, nutritional yeast is in fact nutritional dense af:

Complete protein, containing all essential amino acids, and provides 8 grams of protein per serving - that’s more protein than in one large egg! This makes nutritional yeast an easy add-in for high-quality plant based protein into meals!
Good source of fiber with 3 grams per serving
Provides 30-180% of your daily recommended intakes of important B vitamins such as B6, B12, thiamin, riboflavin, niacin and folate, which are especially important in plant-based diets as they are mostly found in animal and animal-derived foods. Why should you care? These vitamins boost energy levels, support brain function, and even prevent neural tube defects in infants. Check out this article for all of the cool benefits of B vitamins!
Good source of trace minerals such as zinc, selenium, manganese and molybdenum. Trace minerals play a role in gene regulation, metabolism, growth and immunity

Ask the RD: How can I add it into my food"?

Nutritional yeast can be used to give a cheesy or umami (savory) flavor in virtually ANY dish!
Here are 8 meals + snacks I love nutritional yeast in:

vegetable soups or chilis
sprinkle it on salads
on top of whole-wheat pasta
on snacks like popcorn
work it into your breakfast routine with egg/tofu scrambles
sprinkle onto avocado toast
whip up a vegan cheese such as my nacho recipe below
add into homemade sauces like pesto or vegan Alfredo

This secret ingredient will have you feeling like Bobby Flay in the kitchen with no effort on your part (don’t worry - we won’t spill)!

Ask the RD: Where can i buy it?

Now that it has become a staple in households across the country, nutritional yeast is not hard to come by in grocery stores! Both name-brand, such as Red Star and Bob’s Red Mill, and store-brand varieties, such as Trader Joe’s, are widely available. Spot it in the baking, bulk food, or health food aisles, or ask a store associate for help! You can also order it online from Thrive Market or Amazon (for all of those online-food-shoppers out there).

Still hungry for more nutritional yeast fun facts? Check out this article!

RECIPE -Vegan nacho cheese dip

Recipe by Registered Dietitian: Taylor Johnson, RD, LD
(vegan, gluten free)

ingredients:

1.5 cup cooked white potato
2/3 cup cooked carrots
1/2 cup raw cashews
1/2 cup nutritional yeast
1/4 cup pickled jalapeno peppers with liquid brine (add more for desired spiciness)
1 fresh garlic clove
1 tbsp fresh lime juice
1/2 tsp cumin powder
1/2 tsp turmeric powder
1/2 tsp onion powder
1/2 tsp smoked paprika
1/2 tsp sea salt
1/4 cup filtered water
Optional: 3/4 cup chunky medium salsa (add more or less)

Directions:

In a pot, boil carrots and white potato until tender. Drain water.
Once cooked add carrots, potato and all other ingredients into a high speed blender or food processor and blend until smooth and creamy.
Pour into a medium bowl and mix in chunky salsa - add more or less for desired consistency and flavor!

RECIPE -Quick pickled onions

(vegan, gluten free)

ingredients:

1 large red onion, thinly sliced
1/2 cup Apple cider vinegar
1 tbsp sea salt

Directions:

Use a small pot to heat up 2 cups of water. Bring water to a boil and place onions in.
Boil onions for a quick 60 seconds.
drain and rinse onions
Put onions into a small jar (6-8oz weck jar or canning jar) with sea salt and add apple cider vinegar. Mix to combine.
Push onions down and make sure vinegar covers onions (add more or less vinegar depending on jar), cover jar, and leave on counter for at least 30 min until you notice onions vibrant pink. Use immediately or store in refrigerator in an airtight container for up to 1-2 weeks.
- Add on nachos, toast, tacos, etc!

RECIPE -Vegan nachos

Recipe by Registered Dietitian: Taylor Johnson, RD, LD

(vegan, gluten free)

ingredients:

1 large bag corn tortilla chips
1 can black beans, rinsed and drained
1/2 cup drained quick pickled onions (see recipe above)
3/4 cup Vegan nacho cheese dip (see recipe above)
1 chopped, ripe avocado
1/2 cup drained pickled jalapeno peppers
1/2 cup fresh tomato salsa
dollop plain greek yogurt (optional)
Handful chopped fresh cilantro
Fresh lime juice

Directions:

Build nachos layer by layer to get toppings on each chip! Start with a large handful of chips to cover bottom of plate or bowl.
Layer dollops of nacho cheese, beans, onions, jalapenos, and fresh salsa on top of chips evenly. Repeat for chip layers 2, 3, and 4! In addition, top layer 4 of nachos with fresh avocado, fresh cilantro and squeeze of fresh lime juice!
- Optional: add dollops of plain greek yogurt as a healthy/protein boost sour cream alternative (however, not vegan)

P.S. NEED TO RECHARGE + REFOCUS + RESET YOUR HEALTH?

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