Grits are good for you!

Are they, Miss Hominy Grill lady?

Whole grain cornmeal cooked into a tasty porridge—it sounds innocent enough. But peer into the kitchens of downtown Charleston restaurants and you may be surprised at the amounts of cream, butter and cheese bubbling away in the pots of grits, waiting to be served to hungry tourists as the famous southern shrimp n’ grits.

It’s true that cream and butter give grits that rich, creamy melt-in-your mouth goodness. But after doing some research and experimenting of my own I found that grits certainly can be made healthy, without compromising taste or texture!

I set out to make over the classic shrimp n’ grits recipe, but I came across Bryant Terry’s Vegan Soul Kitchen cookbook and was instantly sold on the creative and healthy take on his favorite African-American cuisine (without all the animal products!).

With options like Caribbean Creamy Grits with Roasted Plantains, Blackened Tofu Slabs with Succotash Salsa, and Sweet Coconut-Ginger Creamed Corn, this soul food is sure to wow your taste buds, vegan or not. I settled on making Cajun-Creole Spiced Tofu with Creamy Grits and a side of lightly fried plantains. No butter, no cream, no cheese, and no meat in this dish — a great many calories away from the grits in any restaurant kitchen. But were mine still creamy? Yes. Flavorful? Very. Comforting? Like a blanket of warmth straight from my spoon to my soul. And the spiced tofu pieces have such a complex flavor you’d never miss the shrimp.

Although, roasting some local shrimp with the same Cajun-Creole seasoning would also be a fantastic idea…..

Cajun-Creole Spiced Tofu with Creamy Grits, adapted from Bryant Terry’s Vegan Soul Kitchen

Roasted Tofu:

• 2 pounds extra-firm tofu (2 large cakes), pressed, patted dry, and cut into small cubes
• 1/4 teaspoon fine sea salt
• 1 teaspoon onion powder
• 2 teaspoons garlic powder
• 1 teaspoon paprika
• 1 teaspoon chili powder
• 1 teaspoon red pepper flakes
• 1 ⁄4 teaspoon cayenne
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon freshly ground white pepper
• 2 teaspoons olive oil

Preheat the oven to 450°F. In a medium-size bowl combine the salt and spices. Add the tofu cubes, drizzle with olive oil and gently toss to coat with the mixture. Gently transfer the tofu to a parchment or foil-lined baking sheet in a single layer. Roast for 30 minutes, gently stirring with a large spoon after 15 minutes.

Creamy Grits:

• 1 pint cherry tomatoes, stemmed and quartered
• 2 tablespoons freshly squeezed lemon juice
• 1 ⁄2 teaspoon fine sea salt
• 1 tablespoon extra-virgin olive oil
• 1 medium leek (white and tender greenparts), chopped finely (about 3 ⁄ 4 cup)
• 2 cloves garlic, minced
• 2 1 ⁄ 2 cups water
• 1 cup vegetable stock
• 3 ⁄4 cup stone-ground grits (yellow or white)
• 1 cup almond or soy milk (I used vanilla soy – sounds odd but I liked the subtle sweetness)
• 1 scallion, sliced thinly, for garnish

Combine the tomatoes, lemon juice, and 1⁄4 teaspoon salt in a bowl and toss well. Cover and refrigerate. In a large skillet over medium heat, combine the olive oil with the leek and sauté, stirring a few times, until browned, 2 to 3 minutes. Add the garlic and cook until fragrant. Transfer mixture to a medium-size bowl and set aside.

To prepare the grits, in a medium-size saucepan, combine 2 cups of water, the veggie stock, and 1 ⁄2 teaspoon salt and bring to a boil. Whisk the grits into the liquid until no lumps remain, return to a boil, then quickly reduce the heat to low and simmer, stirring frequently to prevent the grits from sticking to the bottom of the pan, until the grits have absorbed most of the liquid and are thickening, 10 to 12 minutes. Stir in the almond/soy milk and simmer for another 10 minutes, stirring frequently, until most of the liquid has been absorbed. Stir in the remaining 1 ⁄2 cup water and simmer, stirring frequently, until the grits are soft but not runny, about 35 to 40 minutes. Add in a splash of milk as necessary to keep them creamy.

Remove the tomatoes from the refrigerator, drain them of their juices, and transfer to the bowl with the leek mixture. Add the tofu pieces and mix well. For each serving, spoon about 1 ⁄2 cup of the tofu mixture over 3 ⁄4 cup of grits. Garnish with scallions.

Lightly Fried Plantains:

• 2-3 very ripe (black) plantains
• olive oil
• chili powder

Slice the ends off the plantains and peel them (gently slicing them down the sides helps the peel to come off). Slice into 1/2-inch rounds. Heat a thin layer of olive oil in a large skillet over medium heat. When hot, add plantains and season with chili powder. Let cook 3-5 minutes or until undersides are browning. Flip and let cook until soft and browned on both sides. Drain on paper towels and serve as a sweet-n-savory side dish.

Fun Fact: I just read on this blog that in 1976, South Carolina declared grits the official state food:

TO AMEND THE CODE OF LAWS OF SOUTH CAROLINA, 1976, BY ADDING SECTION 1-1-703 SO AS TO RECOGNIZE GRITS AS THE OFFICIAL FOOD OF THE STATE.  Whereas, throughout its history, the South has “relished its grits”, making them “a symbol of its diet, its customs, its humor, and its hospitality”; and Whereas, every community in the State of South Carolina used to be the site of a grist mill … and Whereas, grits has been a part of the life of every South Carolinian of whatever race, background, gender, and income; and Whereas, grits could very well play a vital role in the future of not only this State, but also the world, if, as The Charleston News and Courier proclaimed in 1952: “An inexpensive, simple, and thoroughly digestible food, [grits] should be made popular throughout the world. Given enough of it, the inhabitants of planet Earth would have nothing to fight about. A man full of [grits] is a man of peace”.

This is some serious stuff.

So there you have it: truly healthy down-home cookin’. All of the flavor, none of the animal products! While I encourage you to give the tofu a shot, today happens to be the opening of shrimp season in South Carolina…. so I wouldn’t be against swapping in local shrimp to make some real South Carolina shrimp n’ grits!

Recipe: strawberry spinach salad with healthy poppy seed dressing

Note to self: don’t buy 1 pint of juicy, local strawberries at the farmer’s market and expect it to last all week.

Nothing lasts a week in this house of hungry college kids, especially sweet berries at their peak of freshness. And forget a week… it’s only Tuesday.

I did get to make a few recipes in between all the mmm-ing and yum-ing as the berries disappeared from the basket. In my last post I showed you a cooked berry topping for breakfasts or dessert, and as promised, I give you a healthy poppy seed dressing which is the perfect topper to a spinach and strawberry salad, my favorite salad of summer. My mom sent me her trusty recipe, a tiny rectangle of yellowing newspaper with the title: “Sounds-Awful-But-Tastes-Great Spinach-Strawberry-Salad.” …I don’t know what they’re talking about—I think it sounds delicious!

In any case, I was surprised to see that my longtime favorite dressing recipe is largely a mixture of sugar and vegetable oil—a half cup of each! I knew there was a way to lighten this up, so I did a little Internet research and let my taste buds play around until I had that perfectly sweet, tangy and creamy dressing.

Note: I actually didn’t have any poppy seeds at the house, so I substituted with sesame. Not much of a difference, I just wanted to explain the sesame seeds in the photos!

Strawberry Spinach Salad with Poppy Seed Dressing

For the dressing (adapted from Healthy Happy Life):

• 3 Tbsp greek yogurt
• 2 tsp spicy Dijon mustard
• 1 1/2 Tbsp olive oil
• 2 Tbsp apple cider vinegar
• 1 Tbsp lemon juice
• 1 Tbsp agave or maple syrup
• 1 tsp shallots, finely chopped
• 1 Tbsp poppy seeds or sesame seeds
• 1/2 tsp garlic powder
• dash pepper

For the Salad:

• spinach
• sliced strawberries
• chopped red or white onion
• options: top with grilled chicken, goat cheese, feta, or toasted almonds!

Blend or whisk all dressing ingredients well. Toss salad ingredients together with dressing. Top with protein such as grilled chicken, goat cheese, or feta for a healthy meal!

Now its time to head to the market or the strawberry-picking fields and stock up on these spring treats! Just don’t make the same mistake as me and think that one pint of strawberries will last an entire week….. 😉

Glad to have you back, farmer’s market!

I’ve always been a fan of the downtown Charleston farmer’s market (I mean who isn’t around here) but I have to say I was thoroughly impressed when I visited this morning on the opening day. Maybe it was the spot on weather—crystal clear skies, just about 70 degrees with a gentle breeze—maybe it was the slightly different layout of the market, spreading into the heart of Marion Square rather than lining the edges, or maybe it was the refreshing sight of new vendors, showcasing their local jewelry, sculptures, photography, furniture, knickknacks and all-around creativity.

I don’t know what it was, but I’d consider it my most enjoyable market visit yet (and this girl’s been to many). The breakfast/brunch/lunch options are growing with new vendors like Empanada Mama and Cup fresh roasted coffee, and the favorites, like Charleston Crepe Company, the Omelet Stand, Roti Rolls, Street Hero, and Roots Ice Cream are back once again. The produce was in no shortage either. According to their website this year’s market features 23 farmers from the area, specializing in all types of produce, plants, herbs, flowers, honey, eggs, meat and cheese.

Right away I got my hands on a bunch of fresh spinach, and I wasn’t able to leave without a pint of the deep red strawberries tempting me at every farm stand. And let’s not forget it’s Eat Local Month here in the lowcountry, so in the spirit I will be turning these crops into beautiful, nourishing dishes.

Spinach and strawberries are actually a great combination. I’m dying to make one of my mom’s go-to summer salads: strawberries and spinach with poppy seed dressing. So check back soon for the recipe with a “healthified” dressing 😉

The first thing I whipped up after the market was a quick berry sauce to serve over yogurt with pancakes. Cooking berries over the stove for a few minutes gives you a decadent, sweet syrup, full of chunks of warm fruit. YUM! And it’s simple: just chop up some fresh berries and throw them in a saucepan with a splash of lemon juice and a pinch of sugar or drizzle of honey. Bring to a boil and then lower the heat and let simmer for several minutes, stirring and mashing with a fork until you get your desired consistency. Then you can layer it between yogurt and granola to make a healthy parfait, spoon it atop yogurt and pancakes as I did, or use it as a healthy ice cream topper!

Now that the farmer’s market is back, flowers are blooming and spring crops are abounding, it’s time to get inspired and creative in the kitchen. Go out and take advantage of the season, and check back soon for more healthy recipes!

Happy April and a Recipe: Strawberry Oat Squares

It’s about time we can officially call it *spring* in Charleston. The air is sweet with blossoming flowers, bikinis are taking over the parks and beaches, and the downtown farmer’s market is setting up for the season this weekend in Marion Square.

By now the gardens and farms around the area are producing early season goodies, and if you haven’t yet taken advantage of the U-Pick strawberry fields… it’s time.

I promised you some healthy strawberry recipes back in early March when the first fields were open for picking, and I’m back to deliver.

These healthy strawberry oat squares remind me of my good old Nutri-grain Bar, but much more hearty and wholesome with fresh-from-the-fields strawberry jam slathered and baked right on top. They’re also vegan, and interestingly made with chia seeds as a thickener in the jam and as an egg-replacer in the dough. Chia seeds are an excellent source of fiber, protein, antioxidants, calcium, omega-3, and pure energy! I also like the seedy texture it gave to the jam — i love jam with chunks of fruit and seeds 🙂

Fresh-picked strawberries ripen fast and need to be put to use, so if you’re looking for a healthy treat or a sweet and wholesome breakfast to use up those buckets of fruit, give these bars a try.

Healthy Strawberry Oat Squares, from the blog Oh She Glows

For the oat base:

• 1.5 cups regular oats
• 1 cup whole-grain flour
• 1/2 tsp baking soda
• 1/2 tsp sea salt
• 1/2 cup Sucanat sugar (unrefined cane sugar) or brown sugar
• 1 chia egg (1 tbsp chia seeds+ 4 tbsp warm water, mixed)
• 1/2 cup + 2 tbsp Earth Balance (vegan butter spread), melted
• 1/4 cup pure maple syrup
• 2 tbsp almond milk (regular milk or soy works too)
• 1 tbsp sesame seeds or shredded coconut (for topping only)

For strawberry jam:

• 2 + 1/4 cups chopped strawberries, chopped into 1/2 inch pieces
• 3-4 tbsp sugar, to taste
• 1 tbsp chia seeds

Directions: Preheat oven to 350F. Line a square pan (I used a 9×9) with parchment paper and oil the sides of the pan and base. In a medium sized pot, add the chopped strawberries and sugar. Heat over low until the strawberries begin to sweat and it gets a bit watery. Once it heats down a bit, add in the chia seeds, and stir well. Bring to a boil and then simmer over low to medium heat for at least 10 minutes. Once it has thickened a bit, remove from heat and cool for 5-10 mins. In a small bowl, mix the chia egg and set aside. In a large bowl, mix the oat base dry ingredients: oats, flour, Sucanat/brown sugar, baking soda, salt. In a small bowl, mix the melted earth balance, maple syrup, almond milk, and chia egg. Stir well. Add the wet mixture (reserving 1/2 cup of the mixture) to the dry and mix well, using hands if necessary. Pour the oat mixture onto the square pan and press down with fingers. Use a pastry roller to smooth out if desired. Pour on strawberry mixture and smooth out. Now sprinkle on the reserved 1/2 cup oat mixture. Sprinkle on 1 tbsp of sesame seeds or coconut. Bake at 350F for approximately 30 minutes. Allow to fully cool for at least 30-40 minutes before gently removing from pan. Slice and then store in a container in the fridge to keep firm.

So I know you want to make these, but first you need to know where to pick!

• Ambrose Family Farm is open for picking Mon–Sat 9am–6pm, and Sun noon–5pm.
• Boone Hall Plantation opened for strawberry picking on March 26th, and hours are 9am–6pm Mon–Sat.

And when the time comes for local blueberries, peaches, and raspberries, you can bet this recipe will work just as well!

Recipe: Rosemary Sweet Potato & Sausage Hash

Sweet potatoes are a vegetable commonly used in Southern cooking, but there’s more to them than marshmallow-topped casseroles and pies. In restaurants these days we see sweet potato fries and chips, often mistaken as a healthy alternative to their white cousins. But as health-conscious consumers we must remember that fries and chips are usually deep-fried, and not generally a healthy or lighter option.

I wanted to share one of my favorite new recipes—rosemary sweet potato & sausage hash—which my family tried for the first time on Christmas morning this past year. It’s easy to make for a large group, can be (mostly) done the night before, and is versatile enough to be served for breakfast, brunch, lunch or even dinner!

The original recipe that I posted below calls for baking eggs on top of the hash before serving, but we opted to warm up the potatoes in a skillet and serve alongside scrambled eggs and kale. Any way you want to make this—sans eggs or sausage for a vegetarian-friendly version—it’s going to be tasty and satisfying.

Sweet Potato Hash with Rosemary, Sausage & Eggs, originally from thekitchn

serves 8

• 2 pounds onions, about 2 large
• 1 tablespoon olive oil
• salt
• 1 pound turkey or chicken sausage, or vegetarian sausage
• 3 pounds sweet potatoes, about 3 large potatoes, ideally organic
• 6 large garlic cloves
• 4 long stalks rosemary, about 1/4 cup of leaves
• 3 tablespoons olive oil
• 1 tablespoon kosher salt, plus more to taste if necessary
• Freshly ground black pepper

To serve:

• Large eggs
• Kosher salt and freshly ground black pepper

To make the hash:
Heat the oven to 450°F. Peel the onions and cut them in half lengthwise, then cut them into thin half-moons. Cut the half-moons in half. Heat 1 Tbs olive oil in a skillet over medium-high heat. Add the onions and sprinkle lightly with salt. (Don’t worry if they are crammed into the pan; they will rapidly cook down.) Lower the heat slightly and cook the onions for about 30 minutes, stirring occasionally, and lowering the heat if they seem to be burning. Cook them until they are very dark brown.

Meanwhile, put the sausage in another skillet and brown over medium-high heat, chopping it up into fine crumbles with a spatula. Cook the sausage for about 10 minutes, or until it is browned and beginning to crisp. Drain away any excess fat.

While the onions and sausage are cooking, chop the unpeeled sweet potatoes into cubes that are about 1/2-inch to a side. Finely mince the garlic and rosemary leaves, and toss them in a large bowl with the sweet potatoes. Toss with the olive oil, kosher salt, and a generous helping of black pepper.

When the onions are dark brown and the sausage is crispy, stir these into the sweet potatoes as well. Line a large baking sheet with foil or parchment paper, and spread out the sweet potatoes evenly. Roast the sweet potatoes for 30 to 45 minutes (roasting time depends on the size and uniformity of the sweet potato chunks, as well as the variety of sweet potato you buy) or until they are soft and browned. Refrigerate the cooled hash for up to 5 days.

To serve:
Heat the oven to 425°F. Spread a relatively thin layer of the (already cooked) sweet potato hash in a baking dish, such as a cast iron skillet or a 9×13-inch baking dish. You can also bake in individual ramekins. Make small wells in the sweet potatoes and crack in large eggs. Sprinkle lightly with salt and pepper.

Bake for 15 to 20 minutes, or until the sweet potatoes are hot and the eggs are baked through. (Test the eggs by prodding them with a fork to check the firmness of the white and the yolk; baked eggs are deceptive in that the white often looks much less cooked than it really is.)

Alternatively, heat up the hash in a skillet and serve alongside scrambled or fried eggs. Serve immediately.

Consider this for your next big family (or roommate) brunch. Fragrant, savory, a little sweet, satisfying and most definitely nourishing—it will not disappoint even your most candied-yam-loving Southerner.