Eating Well With Kim: Grits Smothered with Greens

Published: Sep. 4, 2017 at 1:05 PM EDT
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(WRDW/WAGT)-- Vegetables are not something we think about having for breakfast.

Anytime we think about changing our dietary behavior, it helps to marry our new way of eating with a familiar way of eating. sO this recipe takes grits (common breakfast food) and pairs them with healthy greens for a veggie filled breakfast.

INGREDIENT (recipe used with permission from Sharon Palmer RD):

3 cups water

1 cup uncooked corn grits (polenta; see notes)

1 reduced sodium vegetable bouillon cube

¾ cup unsweetened plain plant-based milk

1 tablespoon extra-virgin olive oil

1 large onion, diced

2 medium garlic cloves, minced

Pinch of cayenne pepper (see notes)

1 teaspoon celery salt

½ teaspoon dry mustard

2 bunches of mustard greens - coarsely chopped

1 tablespoon sesame seeds, toasted

Okay, not only does it give you energy to start a new day, but breakfast is linked to many health benefits. Breakfast eaters who consume a more nutritionally complete diet, higher in nutrients, vitamins and minerals have improved concentration and performance in the classroom or the boardroom.

They have more strength and endurance to engage in physical activity, and have lower cholesterol levels. Many studies have shown that breakfast eaters tend to weigh less than breakfast skippers.


I have cooked the grits in veg broth and soymilk.

While the grits are cooking, heat the olive oil in a very large skillet or sautés pan. Add the onion and sauté for thee minutes. Add the garlic, cayenne, celery salt, and mustard and sauté for an additional three minutes.

Pile the sliced mustard greens into the pan and cook for an additional four to five minutes, until the greens are just wilted, tender, but bring green. Allow the greens to reduce in volume before you stare stirring.

Pour the hot grits into a large casserole dish or serving dish. Cover with the cooked greens and sprinkle with toasted sesame seeds. Serve immediately.