April 13th

theresa albert - my friend in food


Low Fat Creamy Sauce

yeast 008

Nutritional yeast is extremely high in B vitamins, the nutrients that (among many other things) help us to digest carbohydrates. The proper digestion of carbs is the secret of boundless energy. Simply put, more B vitamins equals more energy. The selenium in nutritional yeast is both liver protective and cancer preventative.  Pretty good for teaspoon of pale yellow powder that tastes a like Parmesan cheese.

It is easy to add to just about any savory dish.  Just stir it into at the last possible second (it doesn’t like heat), to add a creamy, cheesy element that is nutrient packed and unidentifiable. It adds a salty flavor without the salt, brilliant!

Preparation time: 20 minutes                                                  Servings: 4 

1 tsp butter

½  onion, finely chopped

1 cup yogurt, plain

1 tbsp arrowroot powder or cornstarch

¼ cup dry white table wine

½ cup homemade or low salt organic  chicken stock

1 tsp dried thyme or marjoram

1 tbsp  Nutritional Flaked yeast

Warm a skillet over medium-high heat. Stir in butter and cook just long enough to allow it to brown ever so slightly. Stir in onion and allow to fully cook for 6-8 minutes, stirring often. Mix arrowroot powder into yogurt and let stand at room temperature for a few minutes. Set aside. Pour in wine, chicken stock and thyme and boil for 2-4 minutes. Turn temperature down to medium-low and whisk in yogurt. Allow mixture to warm through for about 5 minutes. Stir in nutritional yeast


  • Change thyme to basil and stir in tomatoes and garlic at the end for a rosé sauce.
  • Cook mushrooms separately and stir in with rosemary at the end.
  • Add apples and grated ginger to the wine and broth mix.
  • Add ¼ cup grated Parmesan cheese and and extra tbsp of nutritional yeast for a cheesy sauce.


Note: Arrowroot powder is a much better thickener than cornstarch, but it can be hard to find outside of health food stores. It is a good fiber that is easier to digest.



Theresa Albert

Theresa Albert

I love food, try to watch my weight, know more than I want to about healthy living (sometimes I wish I knew less so I wouldn’t feel so guilty when I stumble), am a daughter, sister, friend, mom and wife who worries and scurries the meals onto the table. It is for all these reasons that I completed my nutrition, RNCP designation, wrote my book, hosted my Food Network show, consult with food companies to urge them to get it right (or at least better), constantly write about it, research it, all of this so I can cut through the nutrition and food “news” clutter. Happy to share with friends!


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