When consuming a vegan diet composed completely of plant-based foods, it can sometimes be challenging to get all your nutrients. Today, I thought I might share with you this easy, nutritious dressing that I recently started making that’s loaded with Vitamin B12.
B12 is one of the last vitamins to be discovered and it is vital to life, meaning the human body has to have it and it must be supplied in the diet. Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products; however, it is not not present in plant foods which is particularly problematic for vegans and some vegetarians. There are a lot of foods that are fortified with B12 and nutritional yeast is one that I use regularly.
What is nutritional yeast?, you say. Nutritional yeast (basically a powdered yeast with no leavening power) has a robust essence that is described as cheesy, nutty, or creamy, which makes it very popular as an ingredient in cheese substitutes. Often used by vegans in place of cheese, it can be used in many recipes to add complexity of flavors. It is naturally high in protein and fiber, while low in fat and sodium, with no preservatives, artificial colors or flavors.
Two tablespoons of this Liquid Gold provides 3.8 g of omega-3 fatty acids (one day’s supply & some to spare) along with 40% of the RDA for Vitamin B12. This creamy dressing is also packed with riboflavin and other B vitamins – plus it’s pretty tasty. Because this recipe was created by Registered Dietitian’s and boasts specific nutritional benefits, I have only slightly adapted it for my taste buds.
- 1/2 cup Flaxseed Oil
- 1/2 cup Water
- 1/3 cup Orange Juice
- 2 Tbsp Balsamic Vinegar
- 1/4 cup Tamari (Japanese soy sauce)
- 1/4 cup Nutritional Yeast (What is nutritional yeast?)
- 2 tsp Dijon Mustard
- 1 tsp Cumin
- Put everything together in a blender & blend until smooth.
- Can be refrigerated for up to 2 weeks.
Recipe adapted from Becoming Vegan by Brenda Davis, RD & Vesanto Melina, MS, RD.