Grits have been a culinary tradition in the Southern United States for centuries. If you have never enjoyed grits, they often get a bad rap for being tasteless mush or a calorie bomb. It is important to bear in mind that good quality grits will have a mild corn taste. While plain grits are not all that exciting, there are healthy ways to boost flavor when enjoying grits.
Let’s talk about grits in honor of “National Grits for Breakfast Day” which falls on September 2nd this year. Grit possibilities may begin with breakfast cereal. However, grits can be incorporated into a sweet or savory dish, as a side or as part of a main course. Grits are fairly easy to make and have some impressive nutritional benefits. On average, 1 cup of cooked grits provides about 150-200 calories, 36 grams carbohydrate and 2 grams fiber and 3g protein.
If you are not familiar with grits, they are similar to oatmeal in that there or different varieties. Regardless of variety, grits are made from dried, ground dent corn that have a higher starch content than other corn varieties. And because they are from corn, grits are naturally gluten free.
- Stone Ground grits are the least processed form of grits and contain the most fiber. Whole dried corn kernels are coarsely ground, which means all the whole-grain nutrients are maintained, including fiber and B vitamins. This variety usually has a heartier texture and strong corn flavor.
- Quick & Regular grits are finely ground and have the hull and germ removed. As a result, they cook more quickly and have a longer shelf life. This variety of gits may be “enriched” to add back some of the vitamins and minerals that were lost during processing.
- Instant grits are processed, precooked and dehydrated and are ready to eat simply by adding boiling water. The outer layer and germ of the kernel are removed, taking most of the nutrients with them. Instant grits are often “enriched” as well.
- Hominy grits are corn kernels soaked in lime or lye to soften the outer hulls. The outer hull is removed, but the germ is retained. Hominy can be found in both canned and dried forms. Try this hearty Vegetarian Chili made with hominy at your next tailgate.
Cooking grits varies based on the type of grits used. For traditional stone-ground grits, the ratio is typically 4:1, meaning four cups of water for every one cup of grits. However, quick-cooking or instant grits may only require a 2:1 water-to-grits ratio, as they absorb less liquid. When cooked, 1/4 cup of grits will typically yield about 1 cup of cooked grits.
Some confusion exists when it comes to grits versus polenta, but the 2 corn products are largely interchangeable. Polenta comes flint corn that is more course and holds a firmer texture when compared to grits derived from dent corn that produces a finer consistency. Polenta is from Italy, where grits are a southern staple in the US.
This Vegetable Medley with Polenta recipe offers a delicious assortment of sautéed vegetables served over creamy polenta. This mild but filling recipe works for a main course or a side dish.
It is no secret that grits are often served with cream, mounds of sugar, bacon, butter and cheese.
Boost nutrition of your grits with these healthy additions:
- Cook with water or low-fat milk instead of whole milk or cream.
- Replace cheese and butter with nutritional yeast for a cheesy flavor without the dairy.
- Add vegetables like spinach, mushrooms, roasted bell peppers, or caramelized onions for flavor, fiber, and vitamins.
- Increase protein by adding cooked beans, lentils, eggs, tofu, or lean meats like shrimp or grilled chicken.
- Flavor with herbs and spices like garlic, thyme, smoked paprika, or cayenne pepper.
Explore healthy recipes:
- Savory grits bowls: Top cooked grits with roasted vegetables and lean protein for a satisfying meal.
- Sweet grits bowls: Pair with fresh fruit, nuts, and a drizzle of honey or maple syrup for a nutritious breakfast.
- Cauliflower Grits: A low-carb alternative made with cauliflower as a base. This healthy Shrimp and Grits recipe checks all the boxes when it comes to flavor and satisfaction:
Ingredients
- 1 cup stone ground whole grain yellow grits
- 3 3/4 cups reduced-sodium chicken broth
- 1 teaspoon smoked paprika, divided
- 1 tablespoon extra virgin olive oil
- 1 pound peeled and deveined large shrimp
- 1/2 teaspoon kosher salt (optional)
- 3 garlic cloves, crushed
- 2 1/2 cups sliced mushrooms
- 6 scallions, cut into approximately 2-inch pieces
- 1/2 teaspoon dried thyme
- 1/2 teaspoon coarse ground black pepper
Instructions
- Combine the chicken broth and 1/2 teaspoon smoked paprika in a medium pot with a lid and bring to a boil. Gradually pour in the grits and stir vigorously. Reduce the heat to to medium low, so the grits cook at a low boil. Keep the pot covered except to stir periodically to prevent clumping. Remove from the heat when the grits are at the desired consistency, 8 minutes.
- While the grits are cooking, toss the shrimp with the salt (if desired), crushed garlic and remaining 1/2 teaspoon smoked paprika. Heat the olive oil in a large nonstick skillet over medium heat and swirl to cover the pan. Add the shrimp and cook on each side until just pink, a total of about 3 to 4 minutes. Remove the shrimp from the skillet.
- In the same skillet, add the mushrooms and scallions. Sauté on medium high heat for 2 to 3 minutes or until soft. Return the cooked shrimp to the skillet. Sprinkle thyme and pepper over the shrimp and vegetables and stir.
- To serve, scoop up about 1 cup of grits and 1 cup of shrimp and vegetable mixture into each of 4 bowls. If you have leftovers, store the grits separate from the shrimp for easier reheating. Makes 4 servings.
Nutrition per serving: Serving: 1cup grits and 1 cup shrimp mixture | Calories: 330 | Carbohydrates: 35g | Protein: 30g | Fat: 6g | Saturated Fat: 1g | Trans Fat: 0g | Cholesterol: 220mg | Sodium: 785mg | Fiber: 3.5g
*Adapted from recipe from Nutrition Solutions/Jill Weisenberger
There you have it! Grits are an easy, versatile dish that can be good for you, depending on the variety you choose and how they are prepared. Give grits a try for breakfast or anytime of day.
