A great food to add into your meal rotation are grits. Grits are a porridge made from ground corn, making it a great option for most people since they are gluten free. If the first thing that comes to your mind when you hear 'grits' is Shrimp and Grits, then keep reading! You are limiting yourself. Shrimp and Grits, though a great breakfast OR dinner option, are not nearly the only way to utilize grits. This versitile option can be made into a savory or sweet dish with breakfast or dinner. There are many grits options and in this article I am naming some of the nutritional benefits of Stone-Ground, or Old Fashioned Grits. They are the most nutrient-dense and high and fiber option.
- Grits are full of iron and is a great way to reduce your risk of Anemia. One serving of stone ground grits provides 10% of the recommended daily intake of iron.
- They also contain a large amount of folate, without folate you can more easily produce vitamin deficiency anemia.
- Eating grits can help your cells because they are a great source of antioxidants. Antioxidants have many other benefits as well like preventing heart disease and certain cancers.
- Grits are also great for eye health. They contain lutein and zeaxanthin which help support your retina, the part of your eye that converts light into signals which your brain can understand
Fun Fact: In 2002, grits became the official state prepared food of Georgia. This puts up a rivalry between Georgia and St. George, South Carolina who hosts the annual World Grits Festival in April every year. St. George claims to be the 'Grits Capital of the World' eating more pounds of grits per capita than any other place worldwide.
Recipes:
Healthy Twist on Shrimp and Grits (Cookinglight.com)
- 3 cups lower sodium Chicken Broth
- 3 cups Water
- 1.5 cups uncooked stone-ground Yellow Grits
- 1 tablespoon Canola Oil
- 1 cup chopped Yellow Onion
- 1 cup chopped Poblano Chile
- 2 teaspoons minced Garlic
- 2 cups unsalted fire-roasted diced Tomatoes
- 1 teaspoon lower-sodium Worcestershire sauce
- 1/4 cup unsalted butter
- 1 pound peeled and deveined raw Shrimp
- 2 ounces Parmesan cheese, grated
- 2.5 tablespoons half and half
- 3 tablespoons thinly sliced scallions
- 1/2 cup hot sauce
Bring chicken broth and 3 cups water to a boil in a medium saucepan over high. Whisk in grits; reduce heat to medium. Cover and cook, stirring occasionally, until tender, 20 to 23 minutes.
Meanwhile, heat oil in a large nonstick skillet over medium-high. Add onion and poblano; cook, stirring often, until onion is softened, 8 to 9 minutes. Add garlic; cook 1 minute. Stir in diced tomatoes, Worcestershire, black pepper, and 1/4 teaspoon salt. Simmer 5 minutes. Add 1 tablespoon butter; cook, stirring often, until butter is melted. Add shrimp, and cook until just pink, 3 to 4 minutes.
Add 6 tablespoons Parmesan, half-and-half, remaining 3 tablespoons butter, and remaining 3/4 teaspoon salt to grits; stir to combine. Divide grits among 6 bowls; top with shrimp mixture. Sprinkle with scallions and remaining 2 tablespoons Parmesan; drizzle evenly with hot sauce.
Grits Breakfast Bowl (Thedairyalliance.com)
- 1/4 cup dry quick grits
- 3/4 cup Milk
- 1 Egg, scrambled
- 1/2 teaspoon butter
- 2 tablespoons Cheddar Cheese, shredded
- 1/2 piece Bacon cooked and chopped
- Combine grits and milk in a microwave-safe bowl. Mix until completely blended. Microwave on high 3-4 minutes or until thickened, stirring occasionally. Season with salt as desired.
- In a small skillet, scramble egg with butter over medium heat until cooked. Season with a pinch of salt and pepper, if desired.
- Place grits at bottom of a bowl, top grits with scrambled egg and sprinkle cheese and bacon over the top.
Grits and Greens Casserole (Webmd.com)
- 4 slices bacon, chopped (optional)
- 2 teaspoons Extra-Virgin Olive Oil
- 1 small Onion, diced
- 4 cloves Garlic, minced
- 2 cups reduced-sodium Chicken or Vegetable Broth
- 16 cups chopped Collard Greens or Kale
- 2 cups Water
- 1 cup Grits (not instant)
- 3/4 cups shredded Extra-Sharp Cheddar Cheese
- 1/4 cup prepared Salsa
- 1 large Egg
- Preheat oven to 400°F. Coat an 8-inch-square baking dish with cooking spray.
- Place bacon (if using) in a large Dutch oven. Cook over medium heat, stirring often, until crispy, 4 to 6 minutes. Remove with a slotted spoon to a paper towel-lined plate to drain. Pour off the bacon fat.
- Return the pot to medium-low heat; add oil, onion and garlic and cook, stirring often, until fragrant and starting to brown in spots, 2 to 8 minutes (cooking time will be quicker if you started with bacon). Add 1 cup broth and salt; bring to a boil over high heat. Add collards (or kale); stir until wilted down to about one-third the volume and bright green, 1 to 2 minutes. Cover, reduce heat to medium-low and simmer, stirring occasionally, until tender, 18 to 20 minutes. Adjust heat during cooking to maintain a simmer, and add water, 1/4 cup at a time, if the pan seems dry.
- Meanwhile, bring 2 cups water and the remaining 1 cup broth to a boil in a large saucepan. Pour in grits in a steady stream, whisking constantly. Bring to a simmer, whisking constantly. Reduce heat to medium-low and cook, whisking often, until thick, about 5 minutes. Combine 1/2 cup cheese, salsa and egg in a small bowl. Remove the grits from the heat and quickly stir in the cheese mixture until combined.
- Working quickly, spread about half the grits in the prepared baking dish. Top with greens, spreading evenly. Spread the remaining grits over the greens. Sprinkle with the remaining 1/4 cup cheese and the reserved bacon (if using).
- Bake the casserole until hot and bubbling, about 20 minutes. Let stand for about 10 minutes before serving.
