Raw, No-Bake, Snickerdoodle Cookie Dough Energy Bites

Anyone else enjoying memories of that radical thing we used to do, not that long ago, called “gathering IN-PERSON”?!

I am, and of course, my mind goes right to “snickerdoodle”, naturally!

Need a translator?  Here’s how that worked, for me:
Friends… Family… Loved Ones… Holidays… Christmas… Christmas Cookies… Snickerdoodles!

You’re still with me, right?

This recipe is so easy, we can enjoy these snickerdoodles any day; they’re not just for Christmas, anymore.   In fact, I recommend you always keep some in your freezer for that perfect any-time “snack-attack” (since it’s not like anyone’s just going to “drop in on you!)!

TOTAL TIME 10 minutes: 05 minutes PREP & 05 minutes Freezing time
YIELD: One Bakers’ Dozen of (13) Bite-sized “Balls”


  • 1 Banana, ripe
  • ½ Cup Almond OR Coconut Flour (Can use a blend)
  • 2 Tbsp. nut butter of choice
  • 2 tsp. pure maple syrup
  • 1 scoop Vanilla Complete Protein Powder, by Juice Plus
  • 1 tsp. Cinnamon
  • ¼ tsp. Nutmeg


  • 1 Tbsp. Coconut or Raw, Turbinado Sugar
  • 1 tsp Cinnamon

In a large bowl, mash your banana using a fork and stir in all your wet ingredients. In another bowl, stir together all flours, spices and the serving of Vanilla “complete”. Add dry ingredients to the wet. Stir until dough forms. Scoop 12-13 small balls of dough.

In a shallow bowl, stir together the Tbsp sugar and 1 teaspoon cinnamon. Roll each ball into cinnamon/sugar mix until completely coated.

Store in an airtight container in refrigerator or freezer.  Ready to eat when firm to the touch.

*I know that sentiment has deep political ramifications RIGHT NOW as the term “marshall law” is being bandied about, but this post just isn’t about that.  I’m personally NOT a fan of speculating, or stressing about the things that I cannot control so here I am back at my home temple, the kitchen, creating healing recipes so that we can live our best life, despite being temporarily in isolation.

Anxiety?? Eat more Cacao!

Feeling Anxious? Don’t turn to pills, turn to basic skills and enjoy combining foods in your pantry into amazing, healing treats. This is part of my #foodasmedecine way to eat!

Here’s what you need to know:
1. Walnuts have been shown to lower blood pressure and decrease inflammation.

2. Sunflower seeds are rich in magnesium, which promotes a healthy mood, safely and effectively as a homeopathic therapy.

3. Cacao is a great source of four scientifically proven bliss chemicals – serotonin, tryptophan, tyrosine and phenylethylamine. These neurotransmitters are associated with cosy feelings of wellbeing, happiness, and can even alleviate depression.

4. Cherries, known to improve sleep, a critical component of keeping your immune system at it’s best!

Mix all this together and make chocolate bark, and the goodness goes way beyond amazing deliciousness! Have a piece in the afternoon, with a cup of green tea, and be happy knowing your afternoon pick-me up is completely therapeutic.

Note, the linked recipe does NOT include sunflower seeds, but go ahead and play with your food, walk on the wild side and add what you want… I highly recommend that you liberally sprinkle your chocolate slab with the seeds.

Leave a comment below on how you plan to use your pesto!

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*I know that sentiment has deep political ramifications RIGHT NOW as the term “marshall law” is being bandied about, but this post just isn’t about that.  I’m personally NOT a fan of speculating, or stressing about the things that I cannot control so here I am back at my home temple, the kitchen, creating healing recipes so that we can live our best life, despite being temporarily in isolation.


Real Foods for Lung Health and More

This Coronavirus thing, this social distancing thing, this working from home thing…. what a thing it can be! We are all feeling it, in one form or another and like all of you, i’m running through all the feels and processing it all -at least that which I can actually process, and surrendering to the unknown mostly, trusting in my own health and wellness lifestyle and sharing as much of it as possible with my circle. Because i’m hearing form many of you with increased anxiety over the additional uncertainties of it all, I wanted to share some of my favorite distractions, some of which involve my pets, always considered emotional support animals, and my kitchen, always part lab/part temple, to me.  Thanks to the extra time off due to Covid19, the moment, I’m making a few extra ferments that take 30-40 days to age just right, and creating “Quarantine Queue” content, finally starting up YouTube channels, and the like!
In the meantime, i’m HERE on this platform with you sharing some meal ideas to improve our immune system overall, as well as heal inflammation, strengthen our lungs, and reduce any upper respiratory symptoms which you might be facing:
  1. For lung health, incorporate pineapple or kiwi (or both!) into your meals. These each make great snacks, breakfast or dessert options, but might as well splurge and turn these into easy and fast meal replacement ideas, filled with beneficial nutrients by adding either fruit to a clean shake mix such as this kind
  2. To reduce inflammation, and benefit from antioxidants, eat ginger, turmeric, garlic, onions, regularly. Blend these together to make a great dip and base for a dressing  even, and enjoy with as many leafy greens and raw veggies as possible. Always a great way to eat, but vital right now! If you’re more in a soup mood,
  3. To up your intake of the most beneficial vitamins, A, C, and E, in order, include Carrots; Citrus, Bell Peppers, Papayas (green, or ripe), Avocado, Collard Greens,Sweet potatoes; and ¼ Cup sunflower seeds in your meals. Adapt any pesto recipe to incorporate sunflower seeds and collard greens in lieu of the other greens and nuts,and eat the finished pesto with carrots bell pepper “scoops” for a great solution.  Want an alternate pesto recipe featuring sunflower seeds? You’re in luck! Get the recipe HERE
  4. Eat 2 Brazil nuts, per day, every day, for selenium content which protects the body from infections and from damage caused by free radicals, among many other good things this little nut can do! I just use them as a snack item, but if you’re feeling extra ambitious, with a little extra time on your hands, save money and make your own DiY nut mylk right now
  5. Eat Walnuts daily, for their Vit E, anti-inflammatory properties, copper and folate, and above all, ability to reduce psychiatric stress which weakens our immune systems. BTW, Copper as a nutrient helps maintain the immune functions, and helps us absorb iron, which is what gives us energy, and we can all use more of that, only always! Try Walnuts with this great recipe for a yummy treat!!
If you do all this, you’ll reduce asthma symptoms, strengthen capillary walls, enjoy good energy levels, all for eating a few yummy meals with carefully created, easy-peasy recipes. Should you feel unable or unwilling to purchase and eat these ingredients, or cook your own meals, you can always choose to bridge the gap with my favorite “easy-button”, taking a variety of the whole food nutrition capsules or gummy-chewables twice a day and cover getting over 30 different fruits and vegetables into your daily diet, seeds, skins and all!
PS: Those weird parts like skins and seeds, among others,  are the ones that actually have the most beneficial compounds!  Here’s where you can order when you’re ready to get started! https://ninakauder.juiceplus.com/us/en/buy/capsules/juice-plus-fruit-vegetable-berry-blend-capsules.
Stay Healthy, Friends!
Please Strive to Remain Kind, Above All <3

Leave a comment below on how you plan to use your pesto!

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*I know that sentiment has deep political ramifications RIGHT NOW as the term “marshall law” is being bandied about, but this post just isn’t about that.  I’m personally NOT a fan of speculating, or stressing about the things that I cannot control so here I am back at my home temple, the kitchen, creating healing recipes so that we can live our best life, despite being temporarily in isolation.

2 mmmazing ways to use Sprouted Lentils

Raw Lentil Apple Pie – 1 serving
  • 1/3 cup sprouted raw lentils (instructions at the end)
    1/2 diced green apple
  • Zest from ½ of a lemon
  • Juice from ½ of a lemon
  • 1 tsp cinnamon powder
  • 1 tsp turmeric powder
  • 1/2 tsp ginger (ground, fresh, or paste)
  • 2 diced dates
  • 2 tbsp chopped almonds, walnuts, or pecans

Combine all ingredients and enjoy for breakfast, dessert or as a snack

Tex-Mex Lentils (raw lentil taco filling) – 1 serving

  • 1/3 cup sprouted raw lentils (instructions at the end)
    1/2 tsp chili powder
  • 1/2 tsp ground cumin
  • Zest from ½ of a lemon
  • 2 tbsp chopped walnuts
  • 3 sundried tomatoes chopped
  • 1/2 diced avocado
  • 1 tbsp sliced black olives
  • 1 tbsp fresh or canned corn
  • 1 tbsp diced tomatoes, fresh if available


  • Pickled jalapenos, 1/8 tsp cayenne
  • Serve inside romaine or butter lettuce leaves, or radicchio “lettuce cups”.
  • Savory Sprouted Lentils – 1 serving
  • 1/3 cup sprouted raw lentils (instructions at the end)
    1 tbsp nutritional yeast
  • 1 tsp turmeric
  • 1 tsp sriracha
  • Zest of ½ of a lemon
  • Optional:
  • ½ tsp spirulina

Mix and enjoy, best eaten by the spoonful!

How to sprout lentils (yields ~1 cup sprouted lentils)

  • Add 1 cup dried lentils in a bowl with water to cover by at least 2 fingers
  • Let soak for minimum 4 hours, or overnight to plump
  • Once plumped, drain and rinse
  • Spread soaked lentils on a flat tray or plate and cover with a damp, sterile dish towel or double paper towel and keep it damp throughout the day
  • Keep out of direct sunlight and AC vents
  • Rinse once or twice during second day and return to tray
  • Once a “tail” even just begins to sprout, they are ready to consume
  • Continue letting them sprout to your desired tail length, then rinse, drain and either eat or store, refrigerated to keep for several days
  • Consume within 3-5 days

Share with us how YOU might use your sprouted lentils, especially any variations you come up with. We can’t wait to hear back from you and see your own pictures! Post your photos, questions or comments by tagging us on Instagram or Facebook

Thank you, and please, play with your food…
-Chef Nina

Presto Vegan Pesto!

We are but one week from when i enjoyed teaching a  “plein-air” (which just means outdoors) cooking class on a beautiful day, under deep blue skies (no filter needed kind of a day!) and vitamin-D rich sunshine 
offering the gardeners from the local Methodist Church’s Community Garden a cooking class on how to make the very most of their abundant organic veggie harvest.  And here we are, just a few short days later,  all practicing “Social Distancing” and “Self-Isolation” doing our patriotic bits to help flatten the curve.
Their lush late season harvest included many varieties of onions, purple, yellow, green, bunching varieties, and scallions, so I chose to invent a variation on Pesto, utilizing the tall stalks of onion greens, which folks tend to toss and waste. I pride myself on being a #zerowaste chef, or at least strive to get as close to zero waste as possible, so i found this a brilliant possibility.  Now, just hoping ti would taste divine, too, otherwise it would be so brilliant, after all, lol!   With a further challenge, I also opted to keep it budget-friendly, so instead of walnuts or heaven forbid, pignoli nuts most commonly featured in traditional pesto recipes, I picked sunflower seeds. Both choices actually worked brilliantly! Finally, because I’ve seen the call to keep clients healthy, I aim for no-oil recipes as often as possible.  So, this pesto is more of a paste, than a sauce. And, it works!
1 bunch basil
1 bunch scallions (or the equivalent e.g. in fresh onion tops.)
1/2 cup nutritional yeast
1 and 1/2 cups shelled sunflower seeds (raw or roasted)
2 garlic cloves (raw is suggested but these could also be roasted if you prefer the flavor)
1/2/ cup Nutritional yeast
1/4 cup olive oil oil (or enough for a paste to form in the blender, you may need a little more than 1/4 cup). You might use infused oil i(e.g. with basil stems). If you don’t want to use additional oil and a paste has not yet formed, use hot water for the additional liquid. If you don’t want to use oil at all, you may substitute hot vegetable broth for the entire 1/4 cup of oil
2 big cloves garlic (raw is recommended but you could use roasted)
Lemon zest from one lemon
Squeeze of lemon juice (this is approximately the juice that you can squeeze from one half lemon)
Blend all ingredients together to form a paste.

Leave a comment below on how you plan to use your pesto!

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*I know that sentiment has deep political ramifications RIGHT NOW as the term “marshall law” is being bandied about, but this post just isn’t about that.  I’m personally NOT a fan of speculating, or stressing about the things that I cannot control so here I am back at my home temple, the kitchen, creating healing recipes so that we can live our best life, despite being temporarily in isolation.

Cason Garden Pickled Cabbage

This is the recipe followed for the Cason Community Garden Class taught on 3/14/20

This recipe was first published on https://omnivorescookbook.com and is authored by, Maggie Zhu it is with admiration that we share this with you and encourage you to visit the site there for more great recipes in addition to the one we are sharing.

Pickling mix
1 1/2 cups rice vinegar
1/2 cup water
3/4 cup sugar
1 teaspoon salt
3 cloves garlic , smashed
4 red chili peppers more if desired (Optional)
1 teaspoon Sichuan peppercorns (Optional)
1 lbs (450 g) cabbage (about half of a small head of cabbage)
1 large carrot , peeled
2 tablespoons salt

Combine the rice vinegar, water, sugar, salt, and chili peppers in a small saucepan. Heat over medium heat until it reaches a simmer.

Cook, stirring occasionally, for 5 minutes, until the sugar is dissolved.

Use a clean spoon to taste the pickling liquid to see if it has the desired spice level. You can simmer it for a bit longer if you want the liquid to taste spicier. Once done, set aside and allow to cool.

Cut out the cabbage core and discard it. Tear the leaves into bite-size pieces. Cut the carrot into 1/4” (1/2 cm) thick half-moon shaped slices.

Combine the cabbage, carrots, and 2 tablespoons of salt in a big bowl. Toss it with your hands so the veggies are coated with salt.

Let sit at room temperature for 30 minutes, up to 1 hour (no more than an hour).

Drain and discard the salted water released by the veggies. Rinse the veggies twice.

Drain thoroughly, and squeeze out the excess water from the veggies. Transfer them into a large container (or a jar).

Add the crushed garlic and Sichuan peppercorns (if using) into the same container.

Add the cooled pickling liquid. Press the veggies so they are submerged in the liquid. It is fine if a small fraction of the veggies are poking out from the liquid (because the veggies will shrink over time and become submerged).

Seal the container and allow to pickle for 3 days in the fridge.
The pickles will start to taste good after 1 day, but the sourness will come through at day 3. Make sure to use a clean utensil to pick out the pickles every time you serve them. They will stay good in the fridge for 2 to 3 weeks.

Serving: 1serving | Calories: 32kcal | Carbohydrates: 7.6g | Protein: 0.9g | Fat: 0.1g | Sodium: 91mg | Potassium: 134mg | Fiber: 1.7g | Sugar: 5.3g | Calcium: 28mg


What do you think about this recipe? Let me know in the comments below and be sure to join my meal prep  CommUNITY on Facebook!

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This site is designed for educational purposes only and is not engaged in rendering medical advice, legal advice, or professional services. If you feel that you have a medical problem, you should seek the advice of your health care practitioner.
Read more about Chef Nina and her love for helping others succeed.


Super Spirulina to the Rescue

In this moment, where there’s increasing panic about Corona-virus or covid-19 getting out of hand (IMHO) I know it’s time to go back to the basics, and review stellar existing tools already at our disposal.

Spirulina is an important nutritional supplement for anyone with any chronic illness or symptom, or for anyone who wishes to help prevent illness or symptoms in the future. I can’t ever think of healing without first thinking of Spirulina as the preferred tool I would lean on heavily, and here’s why:

Spirulina, simply put, is THE most nutritionally complete of all foods, with countless uses as a supplement for maintaining good health and even preventing diseases. It is an army of warriors, loaded with critical nutrients and antioxidants, including protein, complex carbohydrates, a bio-available, plant-based source of iron, B-complex vitamins, and A and K vitamins, too. It’s the darkest blue green algae, borderline green-black in color, that’s rich in chlorophyll, fatty and nucleic acids, and lipids, too. Spirulina is loaded with gamma-linolenic acid, or GLA, a compound also found in breast milk that helps develop healthier babies.

If you’re headed in a plant-based direction, you’ll be thrilled to know that 60% of Spirulina’s dry weight is protein, which is essential for cell growth and regeneration, making this a brilliant replacement for fatty meat and dairy products, without any of the liabilities those come with (i.e., cholesterol, CVD, inflammation, etc). Here in South Florida, we are so fortunate to have some of the cleanest of all Spirulinas, grown locally in Vero Beach, part of Florida’s treasure coast. It’s grown in sterile tanks, kept at highest purity, more so even than the Hawaiian ones claim, and then flash frozen. More about that later, and how to buy your own supply, exponentially more potent than any powders or pills on the market.

Spirulina has a completely unique composition of phytonutrients, including chlorophyll, phycocyanin and polysaccharides, that can help as a detoxifier, purging toxins from the body. 270 children in Chernobyl consumed five grams a day for 45 days resulting in Radionucleides lowered by 50% and allergic sensitivities were normalized. In 1994, a Russian Patent was awarded for Spirulina, deeming it a medical food for reducing allergic reactions from radiation sickness.

Spirulina is not just valuable, but essential for removing heavy metals such as mercury, aluminum, lead, cadmium, and toxic copper from the liver, reproductive system, intestinal tract, thyroid, and brain. Getting rid of these metals removes some of the most favored food of viruses, which are behind symptoms to many chronic illnesses, including autoimmune diseases.

When consumed within 24 hours of each other, barley grass juice powder, Spirulina, cilantro, wild blueberries, and Atlantic dulse provide THE most effective method on the planet of removing heavy metals. These foods each have their singular strengths, performing slightly different roles in the detoxification process. During the removal process, metals can get “dropped” or dispersed back into the organs, at which point another member of the team will swoop in, grab the metal, and continue the journey toward the finish line. On its own, each individual player isn’t 100 percent effective; as a team, they are your anti–heavy metal secret weapon!

The beta-carotene content found in spirulina is ten times more concentrated than even carrots.In fact, Spirulina is THE richest beta-carotene food, and provides a profusion of additional carotenoids including yellow xanthophylls.

Iron is essential for building a strong internal system,  yet it is one of the most common mineral deficiencies (zinc is the most common). Spirulina is rich in iron, magnesium and trace minerals and is easier to absorb than iron supplements and gives you an alternative to eating meat for iron. Ten grams of spirulina can supply up to 70% of the minimum daily requirements for iron.

Healthy flora is one of the foundations of good health. It increases the body’s ability to absorb nutrients from the foods we eat and helps protect against infection. Spirulina  is a builder of beneficial flora such as lactobacillus and bifidobactria, needed in the digestive tract to promote healthy digestion and proper bowel function, while it also suppresses bad bacteria like E. coli.

Spirulina increases stamina levels in athletes and its rich nutrient content and bioavailable protein content helps build muscle mass. It can curb hunger that may develop during demanding training routines, helping to maintain an athlete’s ideal body weight.

Other Potential Benefits: Promotes healthy eyes, great for anti-aging, helps protect against infection, great for digestive health, increases absorption of nutrients from food, eliminates mercury and other deadly toxins commonly inside the body, helps prevent the onset of cardiovascular diseases, and more.

Healing Tip: High-quality spirulina is the best protein powder you can use in morning drinks and smoothies.  It is the easiest to digest and by far the most beneficial out of all the protein powders. It deeply replenishes the body with much needed mineral and micro-nutrients. It’s a whole food vitamin and mineral, along with protein powder,
packed into one.

Tasty Tip: Sprinkle over watermelon or add to Thai coconut water; also delicious with pineapple in a smoothie!

Check out my recipe for Spirulina Scallion Vinaigrette.

This was introduced at the 2020 Kaikai plant based dinner, to rave reviews!




Spirulina: Where to get yours? Lastly I get my Spirulina from Spirulina4Life and I highly recommend it! Barbara Bechtel is my representative and you can contact her at (786)385-0422 or head over to Spirulina4life.com

Be sure to join my Meal Prep CommUNITY on facebook so you can be a part of prepping for success each week!

Let me know below in the comments how you like to use Spirulina

Article Sources:


In summary, what more could you possibly want?!

This site is designed for educational purposes only and is not engaged in rendering medical advice, legal advice, or professional services. If you feel that you have a medical problem, you should seek the advice of your health care practitioner.

Read more about Chef Nina and her love for helping others succeed.

Annie Apple Seed 2020- Green Giant Juice

Every year, as we assemble resources for the exhilarating Annie Appleseed Project annual CAM, I get excited – yet nervous – all over again thinking of a ballroom full of 300 attendees to get to make morning green juice for.  For some of you, this is nothing new, and I love seeing your smiles as you turn the corner and the perfume of ginger and turmeric, lemon and greens wafts your way.  The closer you get, the broader your smiles are and we love seeing you get excited, eagerly asking if this yumminess is for you!   Is it ever?! We just love telling you this is YOUR juice we are preparing, and we’ll be ready to serve you yours just as soon as you get a morning pause.

We are here to nourish you, but it is you who nourish us with your love, smiles and happy dances, and it just warms our hearts every single year… Thanks to YOU, our cup runneth over and we get loved on by so many of you that we truly get back tenfold of what we bring you. Or so it feels!

Do you know why we trim our cucumbers this way? Let us know in the comments below!!
On the other hand, it is the others, those of you new to us, that may not already know about green juice, fear the taste, and are oh-so-tentative of anything new and healthy, and we see it all over your faces how intimidating this is to you.  It is you who keep me awake at night, keep me nervously biting my lip hoping you’ll give us a chance and be open to the gifts we bring.  I obsess over how to best reach you…   Only, and this is the amazing part, those if you I’ve just described, never turn the corner.  In fact, you never come to our table. It’s because you never even set foot in the conference, or aren’t even in the building!!   We never meet you ‘negative nellies’, not at this event.
Congratulations, you are ALL such brave troopers and warriors, and I’ve watched you all, year after year, learning how to navigate the onslaught of challenges with grace, humor and an emerging sense of self and power!  I applaud you all and dedicate my regular green juice practices to you, our Annie Appleseed Warriors.
In your honor, I’ve renamed my green lemonade to “Green Giant” as year after year, I’ve seen every single one of you stand a foot taller, prouder and stronger. Clearly, these energy shots, and the entire event bring out the very best already inside of you. Shine on, my friends and know that you inspire all of us at the juice booth long after the weekend passes.
Here’s my trusted recipe and if you have any objections, or see anything at all standing in your way, preventing you from having your own glorious organic juice DAILY, please reach out to me at NinaKauderWellness@gmail.com and I promise to offer you practical tips to get you closer to your goals.
Green Giant Juice Recipe
Kale, any varietal – 5 full leaves, leaves w/ stems intact
Celery – 4 full length sticks
Cucumber – 1 full, ends trimmed
Apple – (Green preferred)
Lemon – 2 whole, ends removed, peel removed from 4 sides to resemble a box shape
Turmeric root –  2 finger-length pieces
Ginger, unpeeled – 2 inch knob
Fresh Mint leaves – ¼ bunch
Fresh Cilantro – ¼ bunch
Moringa – optional, use a few stems of leaves if fresh is available (preferred to processed powders)
The main tips to make this work, are to first juice your ginger and turmeric, stopping as often as your machine whines that the basket is getting clogged from the high fiber content, and clear the basket of debris interfering till all the roots are processed.  Save your pulp and set aside for other uses.
Comment below if you remember why we cut our cucumbers this way
Next, take your smaller fluffier leaves and herbs and wrap them into herb packets within a “blanket” you make from the larger leafy greens you’re using, i.e. kale or swiss chard leaves. Then run those all through the juicer, followed by the  the remainder of ingredients which are all going to push the residual dark green chlorophyll out. Stir and drink immediately.  Or place in a glass jar all the way tot he brim, leaving no room for oxygen to degrade the freshness and quality of your juice. Doing so will allow you to save your juice for up to 24 hours.
PS: as a bonus, I add a link to this week’s healthy living & eating feature in the Palm Beach Post’s food section where I am included in the article, along with one of my original recipes.  This dish tastes indulgent (yet isn’t) and tastes like you toiled all day, when it only takes 5 minutes to assemble and “whip up”. https://www.palmbeachpost.com/entertainment/20200303/local-chefs-offer-healthy-food-recipes-to-keep-you-in-check

Thanks for Keeping up with me, my calendar of events has me in events all over the county, so check us out on Facebook
Don’t forget to leave a comment below and tell me how you like the recipe!
Disclaimer: This site is designed for educational purposes only and is not engaged in rendering medical advice, legal advice, or professional services. If you feel that you have a medical problem, you should seek the advice of your health care practitioner.


Read more about Chef Nina and her love for helping others succeed.

What the Heck is Nutritional Yeast?

Nutritional yeast is a highly nutritious vegan food product with various potential health benefits. It tends to be a stellar “transition food” that vegans and no-vegans adore passionately as it helps bridge the gap when giving up cheeses made from animal sources (cow, sheep, goat, etc)!
It can not only be used to add extra protein, vitamins, minerals and antioxidants to meals, but studies suggest that nutritional yeast may help protect against oxidative damage, lower cholesterol and boost immunity.

Best of all, as seen by polling 50+ vegan and vegetarians, it tastes great!

See what people had to say about it,  and their favorite uses of this easy ingredient:
      1. I usually sprinkle nutritional yeast into chili or pastas
      2. I wouldn’t say nutritional yeast isn’t exactly “important”, but the sh** just tastes good and you can put it on everything!
      3. nutritional yeast  delicious with a cheesy, savory flavor. it has good nutritional value it’s like franks hot sauce you put that sh** on everything.
      4. It tastes awesome, and a lot like cheese- flavor wise! Downfall: nutritional yeast smells like feet…..
      5. Nutritional yeast is amazing as cheese alternative.
      6. I use nutritional yeast  a lot for making vegan mac ’n cheese, or in a cheesy sauce.
      7. Mix it into refried beans.
      8. I had some nutritional yeast this morning on my potatoes with breakfast. So good!
      9. I put nutritional yeast  on my tofu along with soy sauce, and then I bake it.
      10. I add nutritional yeast into my couscous and it’s so good.
      11. Delicious sprinkling  nutritional yeast on buttery toast.
      12. I add nutritional yeast to mashed potatoes, mashed cauliflower or cauliflower rice to add that golden yumm-factor!
      13. Top fresh popcorn with nutritional yeast and sriracha sauce. Then stay in, netflix & chill!
      14. Mix nutritional yeast with sprouted lentils and a few turns of freshly cracked black peppercorns.
      15. Sprinkle nutritional yeast on dog food as a topper..its so good for fur baby’s nerves. I use nutritional yeast for my diabetic furbaby.
Nutritional yeast has a good source of b12, much needed in vegetarian vegan diet. Also it imparts that “cheese” fermented aged flavor tones.
Nutritional yeast  has B12, is high in folic acid and fiber.

I absolutely loved cheese, missed it terribly and nutritional yeast helped to curb those cravings! Though nutritional yeast doesn’t quite taste like cheese, it does have a delicious savoriness that adds depth to flavor!
Nutritional yeast is a fantastic source of B vitamins, and is amazing at flavoring soups, stews and makes a great gravy with shiitake mushrooms.
It is also great sprinkled onto stir fries. etc as a flavor enhancer.
BTW, nutritional yeast is ideal for those with high blood pressure because nutritional yeast can be your go-to salt swap, especially when turned into a ‘Parmesan” – recipe below. Nutritional yeast has zero sodium in it but plenty of flavor, so you can sprinkle it onto foods you’d normally salt, such as potato, pizza, eggs (vegan or chicken) or broccoli.
For a great vegan Parmesan head here!
Nutritional yeast is made from the yeast strain Saccharomyces cerevisiae. Research suggests this yeast strain may be able to support your immune system, reduce inflammation, and help ward off intestinal ailments. Indeed, one study found that nutritional yeast has a probiotic-like effect on the intestines so it can support the immune system and reduce inflammation.
However, here are 4 potential side effects of nutritional yeast.
      • Though nutritional yeast is low in calories, it’s packed with fiber so it may cause unpleasant digestive side effects if introduced too quickly, especially if you’re not used to much fiber
      • May Trigger Headaches or Migraine Attacks. …
      • May Cause Facial Flushing. …
      • Yeast Intolerance and Inflammatory Bowel Disease.


Have you used Nutritional Yeast before? How have you used it? Let me know in the comments below, be sure to connect with my CommUNITY on Facebook!

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This site is designed for educational purposes only and is not engaged in rendering medical advice, legal advice, or professional services. If you feel that you have a medical problem, you should seek the advice of your health care practitioner.

Retreating into 2020 and Ready to GO!

This past weekend, it was my kick-ass COMPLETE HONOR to support a tribe of wise, wonderful creative women journeying down their intuitive paths, applying guided expressive arts techniques to work through their hearts desires  for this new decade, soaring into it with 20-20 vision, of course!

There are no real food shots in this post to speak of so instead I will speak of the food as i was far too busy in my own creative process, trying to keep up with my own expressive art, both in, and out of the kitchen, all at once.

I gave great thought to the menu and chose food to support us best as we age, and what we can do to take care of our precious brains, and beating hearts. After decades of eating purely for sensory satisfaction,  I KNOW firsthand that we can turn to the sometimes hidden healing power of foods, and enjoy results!

Breakfast (Paleo/Vegan/Pegan)- Peanut Chia Banana Pudding:
Chia seeds contain omega-3 fatty acids which are vital nutrients for brain function. Peanut for flavor and protein, to protect yourself from neurodegenerative diseases like Alzheimer’s and dementia. Banana for natural sweetness (no added refined sugars) and what could be sweeter than knowing potassium in the bananas helps control blood pressure, reduces water retention, protects against stroke, prevents osteoporosis and kidney stones. WHEW!!!!    Overall, Potassium helps your muscles to move, your nerves to work, and your kidneys to filter blood. The high fiber in Chia seeds helps you poop, and we all know that’s vital!

Credit: Elise Crohn
Greens, especially at the new year,  represent abundance!
I added a full spectrum of rainbow vegetables to the sauteed collards to represent the beauty of diversity in our lives and specifically in this case all the colors which each bring their own array of vitamins and benefits.

Carrots, and red & orange bell peppers contain the antioxidant beta-carotene, and the collard greens contain essential B-vitamins which also help protect the brain.

We also enjoyed Raw, Sprouted Lentils eaten in some cases with spirulina and “nooch”, while in other cases, with pico de gallo and avocado, and for yet another breakfast dish, with chopped apples and walnuts and cinnamon.

Cinnamon is anti-inflammatory, anti-bacterial, anti-microbial, it eases digestive discomfort, helps keep blood sugars and bad cholesterol levels in check (diabetics, take note) while it has been   noted to help MS, Alzheimers, and even HIV.

Apples… a powerhouse in their own right!
A critical food to support liver health as they are especially rich in phytonutrients and antioxidants, shown to be beneficial for neuro-degenerative problems such as Alzheimer’s and Parkinson’s disease as well as for bronchial problems such as asthma.

Apples have wonderful anti-inflammatory properties and provide significant results for those suffering with autoimmune disorders such as Addison’s disease, Cardiomyopathy, Celiac disease, Lupus, and Multiple Sclerosis.

Aa I myself have lived with MS for 25 years, I always eat the foods that support MS and similar Auto-immune conditions. Indian Food and all its’ spices, notably Curcumin, found in Turmeric is the most well known powerhouse, but there are many others…ginger, cardamom, star anise…

And finally, WHY Raw?
Some nutrients, for example, water-soluble vitamins B and C, are reduced or destroyed by cooking, so eating food raw ensures a better supply of these. This is because raw and living foods contain essential food enzymes, aka the the life force of food.

Welcome to Wellness with Nina Kauder.  I declare I will cook at retreats around the world in 2020. All our plant-based food is made with love, care and concern for your optimal health!


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