Hot Cereals for Healthy Breakfast: Old-fashioned Corn Grits

Grits are traditional and well known Southern dish that consists of ground corn, water and salt.

Honestly, I never tried it before I came to Louisiana, but found out that as whole grain cream of wheat it can be a healthy breakfast. It’s just a little bit less nutritional if compared with wholegrain cream of wheat though (to find nutritional facts on it see the previous post).

One serving (2/3 of a cup) of grits also contains 100 calories, but there only 2g of protein, 20g of carbohydrates, 1g of dietary fiber and 0.5g of fat. It’s rich in vitamin B and iron (6% of DV).

On the good side the fiber in grits won’t let you to go hungry for a longer time and help your digestion. Additional benefits arise from their high B vitamin concentrations, which help to break down fats, carbohydrates and protein.

For 1 serving use:

3 Tbsp. of yellow corn grits

1/2 – 3/4 cups of water

1/8 tsp. salt (optional)

Cooking Directions

For a stovetop:

1. bring water or milk and salt to a boil in sauce pan.

2. gradually add grits, stirring constantly, with wire whisk until well blended.

3. return to a boil. Reduce heat to low; simmer, uncovered, 4-5 minutes or until thickened, stirring frequently. Cool slightly.

For a microwave:

1. mix corn grits, water and a dash of salt in1-quart microwaveable bowl or measuring cup.

2. microwave on high 1 minute. Stir with wire whisk. Cook an additional 3 to 4 minutes or untilthickened, stirring every 30 seconds. Stir. Cool slightly.

Caution: bowl will be hot; carefully remove from microwave using pot holders. Note: microwave ovens vary. Cooking times are approximate. Overheating can cause cereal to boil over.

To make grits more flavorful you can add butter, sun dried tomatoes, bell peppers or other vegetables, light cheese (cottage cheese, for example) and lean meats (like low far turkey sausage) for extra protein with a low fat turkey sausage or cottage cheese.

Enjoy your hot breakfast cereals with 7 Grain.