Feeding the Soul with Garlicky, Cheesy Grits

by Guest | Feb 21, 2020 | Eat Well, Recipes

By Gregory Lum, Dietetic Intern, Oregon State University

Let’s do a little thought experiment. Take a deep breath, and think about “healthy food.” What comes to mind? Any particular foods or styles of cooking?

I’ll bet Southern soul food wasn’t the first thing you thought of. After all, most people would think of foods like fried chicken or catfish, cornbread, and banana pudding. While folks on the street wouldn’t hesitate to say that all sounds delicious, few would call any of it “healthy.” It probably isn’t the best idea to eat fried chicken and banana pudding all day, every day anyway, but you can rest assured that soul food has its place at the table!

When I first asked you to think about “healthy food” you probably imagined a lot of fruits and vegetables. That’s a good start, but really, choosing from all food groups provides our bodies with the variety of nutrients needed to work properly. And yes, some foods are packed with more nutrients than others, but any food can fit when we seek balance in what we eat. Besides, we also eat for pleasure, whether that’s from tantalizing flavors or from memories stirred up by our individual comfort foods. Eating gives our bodies what they need and helps us practice good old-fashioned self-care, which are both important in pursuing wellness.

Now, let’s talk grits – Creamy Southern Garlic Cheese Grits in particular.

This recipe uses garlic, our seasonal ingredient of the month. Did you know many varieties of garlic grow well right here in Oregon? Chefs and home cooks use it worldwide because it adds flavor and depth to all manner of dishes. Garlic, although it tends to come in small doses, can benefit our health. It’s a source of the mineral manganese, which contributes to bone health, and different vitamins that help keep our bodies in tip-top shape.

So how can this recipe fit into your Year of Wellness? While it does contain saturated fat and sodium, which can be nutrients of concern for some, it also has great things going for it like protein, calcium, phosphorus, vitamin A, and vitamin B12. To incorporate these grits into a healthy meal, be aware of portion sizes. Practice moderation with this rich, delicious side dish. Take time to savor each bite!

Balance out your meal by enjoying these grits with a lean protein like grilled or oven-roasted Cajun chicken breast or catfish fillet. Toss a fresh, crisp salad or cook a batch of collard greens in low-sodium broth, and you’re set to gather family and friends around the table for dinner. Allow these grits or your favorite comfort foods to warm your soul as you share with your loved ones.

Creamy Southern Garlic Cheese Grits

Recipe Source: Susie Studer, Southern Roots Restaurant, Tillamook, OR
Number of servings: 6

Ingredients:

-4 cups water
-2 tablespoons unsalted butter
-6 small cloves garlic, minced well, or to taste
-½ cup heavy cream, or substitute milk for a lighter dish
-½ teaspoon salt
-1 cup uncooked quick grits, see notes below
-2 cups shredded mild cheddar cheese
-Salt and pepper, to taste
-Hot sauce, optional

Directions:

-Boil water in medium pot over medium-high heat. Meanwhile, heat small skillet on medium heat.
-Melt butter in skillet, then add minced garlic. Cook just until tender, stirring so the garlic doesn’t burn.
-Remove from heat and set aside.
-Once water boils, turn down to medium heat and stir in cream. Add salt, then slowly add grits while stirring constantly. –When starting to bubble, turn heat down to medium-low and simmer.
-Continue to cook and stir often until mixture is thickened and creamy, about 5 minutes.
-Add garlic and butter along with cheese. Continue to cook just until cheese melts.
-Taste and adjust seasoning. Add dashes of hot sauce if desired.

Notes:

Choosing grits: Regular or old-fashioned grits will take 10-15 minutes to boil. Instant grits are not recommended. Stone-ground grits may be available, and should be stored in the freezer to maintain freshness. Check package instructions for cooking time.
Cooking: For creamy grits, slowly pour the grits into the boiling water and cream mixture while stirring. Continue to stir the entire time they are cooking, until creamy and thickened. If the grits thicken too much, add a little more cream and beat to loosen.
Leftovers: Refrigerate, then cut into wedges before dipping in flour and pan-frying in a skillet. Serve as a side or use to make shrimp and grits.

For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.

Blue Heron Cheese & Wine Company’s Award-winning Deli: 

by Guest | Feb 14, 2020 | Eat Well, Recipes

Variety of Healthy Options, Daily Specials Featuring Fresh, Local Ingredients

By:   Laura Swanson

A favorite local lunch spot for decades has been Blue Heron Cheese & Wine Company’s deli and especially for their various made-fresh-daily salads, soups and specials. Through the years, numerous chefs have provided recipes and guidance, Jim Fletcher took over the apron in the kitchen about 18 months ago.  A Brooklyn native, Jim found his place in the kitchen at an early age with a love for baking beginning at age 5.  He’s worked “both sides of the house” – as a waiter and chef in kitchens from the Biltmore Estate and five-star dining establishments in North Carolina to Florida, and finally finding a fit here on the West Coast at Blue Heron.

“Healthy eating is all about balance – eat the veggies, so you can eat some cake, too,” explains Jim.  Over his 40+ years in food service, he’s “done it all”, describing his style as a “mish-mash, all-over” from Italian to Mexican, Thai, even sushi, to classic fine dining.   “The style here at Blue Heron is all about fun and really good food,” said Jim. “Local, organic, seasonal, that’s how I cook.  There are simple ways to ‘lighten up” recipes, for example, try a vegetable spinach soup with reduced sodium broth, and just enough olive oil or butter for a little flavor.  There are many variations on Blue Heron salads, based on seasonality of ingredients and dietary options that can be utilized in your home kitchen.
The spinach vegetable soup is packed with nutrition; and the quinoa pilaf salad can be made with or without chicken, dried cranberries and with a vinaigrette.

Then let them eat cake, said Jim, as he continues to indulge his first love of baking with his wholesale bakery, Sweeet Tooth. Yes, that’s an extra “e” because it’s extra Sweeet, and as Jim explains,

“The three E’s in Sweeet describe my cooking/baking philosophy — Elevated Ingredients, Elegant Design, and Exceptional Quality”

You’ll find Jim’s creations regularly at Blue Heron from banana bread, cakes, cheesecake, brownies and more.  You can enjoy treats like these as part of your overall eating well plan, as long as you remember the balance – calories count and food groups matter.  Plan for those occasional sweets by:

-Eating a balanced diet (Myplate is an excellent resource!)
-Choosing lower calorie options
-Eating smaller portion sizes

Blue Heron’s SUPERFOODS Salad w/Raspberry Vinaigrette

One of the Tillamook County Wellness Blue Heron favorites is the “Superfoods” salad – it’s a power-packed “meal” in a salad, and Jim has shared the recipe with us!  And it’s easy, flexible, and the best part is – you use ALL parts of vegetables as it incorporates shredded broccoli or cauliflower stalks.
Makes 6-8 servings

SUPERFOODS Salad

Select 3 vegetables from the list  – 1 cup of each, shredded:
-broccoli, cabbage, kale, Brussels sprouts, cauliflower
Jim’s tip – Use what’s on sale, and seasonal. Use the broccoli or cauliflower florets in one recipe, then use the stems in Superfoods Salad.  Reduce food waste by using all of the vegetable!
-Add ½ cup of nuts – sunflower seeds and/or almonds (or nut of choice)
-Select one or two fresh or dried fruits, 1 cup each
– blueberries, strawberries (when in season), dried cranberries, etc. – or again, what’s fresh, or on sale.
Lightly toss together all ingredients
Serve with raspberry vinaigrette (or dressing of choice.)
NOTE:  You can mix the berries and nuts in separately and use any of the leftover veggie mix as the vegetable base in a soup, another great tip from Jim to reduce food waste and creatively use your vegetables.

Raspberry Vinaigrette

– 1 1/2 cups raspberries, fresh or frozen
– 1/4 cup red wine vinegar
-1 tsp red onion (optional)
-1 tsp Dijon mustard
-1/2 cup olive oil
-Salt, pepper, and honey to taste
Blend the first 4 ingredients with a stick blender or in a food processor, then while running slowly pour in the olive oil. Use salt, pepper, and honey to taste.

There are already-made options, such as Newman’s Own and Annies both make great Raspberry vinaigrettes as well, and using other dressings are just as acceptable.

This is a great salad to have mixed up in the fridge as an easy side dish to add veggies to your meal! Don’t forget to check out https://www.choosemyplate.gov; this is a  great resource to help you get the recommended amounts of each food group so that you can continue or start to eat well!
Watch for “Wellness-Approved” menu items at restaurants throughout Tillamook County as our community is “Making Healthy Happen.”

For more local health and wellness information,  follow Tillamook County Wellness on Facebook, Instagram and Twitter.