about me

    Emily Malone

    culinary arts grad. nutrition facts lover. vegetarian chef. marathon runner. country music maniac. failed dog trainer. barre fanatic. loving mama.

    Contact Emily

    For general inquires, contact: EmilyBMalone@gmail.com.

    For partnerships, contact: dailygarnishads@mediakix.com.

    Looking forward to chatting with you!


    What’s Cooking?

    Personal Bests

    5K - 23:28

    10K - 52:35

    15K - 1:38:14

    1/2 Marathon - 1:57:39

    Marathon - 3:50:58

    A Look Back.

Cheast Sauce Recipe & Culinary School Page!

I think we all saw this coming…

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Leftover black bean and millet burger salad! 

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On a bed of arugula and spinach, topped with cherry tomatoes, sliced mushrooms, and a few globs of salsa – delicious!

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And on the side, leftover roasted broccoli with nutritional yeast “cheast” sauce! 

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A Word on Nutritional Yeast

For those of you who may be unfamiliar with this nutritional powerhouse, let me introduce you…

Nutritional Yeast has 18 different amino acids, making it a complete protein, with 8 grams of protein per serving (2 tbsp)!  It is also one of the only natural animal-free sources of the all-important B vitamins, including B12 – a critical nutrient for vegetarians and vegans.  If that’s not enough, it also has over 15 different minerals, is Kosher, and is also gluten free!

In one serving of nutritional yeast (2 tbsp), the nutrition stats break down like this: 50 calories, 1g fat, 4g fiber, 8g protein, 320 mg potassium!  It may look and smell like fish food, but don’t let that fool you.  This stuff is a vegetarian gold mine!

And now, upon request…

Nutritional Yeast Cheese Sauce aka “Cheast Sauce” Recipe


  • 1/4 cup nutritional yeast
  • 1/4 cup millet flour (gluten free!)
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/8 tsp ground mustard
  • 1/4 tsp sea salt
  • 1 cup water
  • 1 tbsp vegan margarine (ex. Earth Balance)

To Prepare:  Mix all dry ingredients together in a small saucepan.  Mix water and butter together and microwave for 2 minutes to melt and combine.  Slowly pour water and butter into saucepan with dry ingredients while whisking (to avoid lumps).  Heat saucepan on the stovetop over medium heat until thickened – keep whisking!  Once thickened, pour over vegetables or pasta and enjoy!

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There are lots of other fun uses for nutritional yeast besides cheese sauce, and I’ll make sure to share them with you as I experiment with it a bit more in my kitchen.

Besides eating leftovers, I took the dogs for 5 miles worth of walks today and got a lot of blog/computer work done.  For some reason, I also dressed as a Johnson and Wales cheerleader…


And speaking of Johnson and Wales, I’m excited to show you guys what I’ve been working on!  Finally finished and posted – my Culinary School page!  This page has all of the detailed info about my culinary school experience, as well as a Frequently Asked Questions section towards the bottom.  If you’ve been hanging out in Google Reader for a while, make sure you click over to see the newest page!  If there are any questions that I missed, feel free to leave them in the comments.

Off for a fun dinner and some FRO-YO!  :)

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11 Comments so far
Leave a comment

Janine     at 1:01 pm

What role does millet flour play in this recipe? Could I substitute another flour? My son is allergic to peanuts and tree nuts…the only millet or millet flour I can find is manufactured in a facility that processes nuts (a no-no, according to the allergist). I’d really like to try this recipe for him, but cannot find a safe millet flour.


kcar1 Reply:

I am not culinary whiz, but I just made a similar recipe (slightly different spices called for) and it called for wheat flour in the same ratio to the yeast (1:1). I think it is used here to make the “cheast” gluten-free rather than specific millet properties.


Ananda     at 12:30 pm

I grew up eating nutritional yeast on my popcorn, baked potatoes and salads….but I never knew how good it is for you. Thank you!


Erin     at 12:31 pm

Where do you find nutritional yeast? Is it just at the regular grocery store?


Callooh Callay » Blog Archive » What I Ate: December 10th Edition     at 3:03 pm

[…] A vegan/gluten free cheese sauce The Front Burner Blog […]

Stuffed Peppers and Whatnot « Smoke into Stars     at 11:40 pm

[…] it was baking, I whipped up Emily’s vegan cheese sauce- yep more nutritional yeast. I didn’t actually make it vegan because I used regular butter.  […]

Frumstump     at 12:34 am

конгресс по диетологии 2008 с 1-4 декабрядиета от глюкозыснижение веса золотая игладиетические блюда из куриыэнерджи-диет ценашоколадное обертывание для похудения в домашних условияханекдот про диетупродукты питания помогающие похудетьдиета 9 дней без возвращения весалитвак м.е. психологическая диета или целенаправленное моделирование эмоцийпохудела на яйцахкак бритни спирс так похуделасамые безопасные препараты для похудения 2009диета при полиартрите стопкак похудеть тому. кто с детства был полнымдиета яблочным сокомдиеты на помидорах и яблокахменю низкобелковой диетыдиетта долинажурнал классный руководиетль


Summer Vegetable Vegan Lasagna. | Daily Garnish     at 5:04 pm

[…] 1.5 tablespoons nutritional yeast […]

Rosemary & Sage Mashed Red Potatoes (with Vegan Gravy). | Daily Garnish     at 7:14 pm

[…] 1 tbsp nutritional yeast […]

Daily Garnish » Blog Archive » Macaroni & Peas (Kid-Friendly & Dairy-Free!)     at 3:17 pm

[…] far as the sauce goes, I actually made a very similar version of this sauce years ago, back when I had about three readers.  So I’m bringing it back to life now because […]

Caramelized Onion Mashed Potatoes with Gravy - Fruitful Vegan     at 9:05 am

[…] 3 tsp nutritional yeast […]

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