Soul Food · Authentic-ish Soul Food
Cheese Grits
172 kcal a serving, against 376 for the traditional version. That is 204 kcal off, or 54%, with 8.1g of protein. Serves 6. 45 minutes.
What the traditional version is
Traditionally, cheese grits are made by simmering stone-ground white corn grits in water until tender, then stirring in double cream and plenty of mild cheddar cheese. Served as a side, they come out thick, rich, and deeply creamy, with a proper cheese pull if you're lucky.
What changed, and what each change costs
Double cream for semi-skimmed milk
Double cream is about as rich as it gets. Semi-skimmed milk is a much leaner liquid, so swapping it in slashes the fat. You'll still get plenty of creaminess from the starch in the corn as it breaks down, but not that same velvet finish.
What it costs you. The mouthfeel tells the truth. It's not as luxurious and doesn't coat your mouth, but you can actually finish a bowl without feeling like you need a nap.
Mild cheddar for mature cheddar, using less of it
Mature cheddar is sharper and saltier, so you can use less and still get a punch of cheese. Plus, older cheese packs more savoury power per gram.
What it costs you. The hit of cheese is stronger, but you lose some of the creamy stretch you get from the full lot of mild cheddar. Nobody will be fooled, but it does taste more grown-up.
Butter halved
Butter is in for richness and gloss, but you don't need much if you get the seasoning and cheese right.
What it costs you. It isn't a glossy mountain anymore. You'll miss some sheen, but you can pretend you meant it to look rustic.
Stick with plain corn grits, but bulk up with extra water and whisk longer
No protein powder sneakiness here - corn grits are non-negotiable. But working them longer lets you fake a little more body without cream.
What it costs you. Takes more elbow grease and you don't get the same clinging heft, but nobody pines for unwhisked grits.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 376 | 172 |
| Protein | 12.8g | 8.1g |
| Fat | 32.2g | 10.7g |
| Saturated fat | 19.3g | 6.1g |
| Carbohydrate | 11.4g | 12.8g |
| Protein per 100 kcal | 3.4g | 4.7g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Soul Food prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. milk.
The method is in the book
You lose that buttery, creamy silkiness and nobody will ever mistake this for the glossier, richer original. Still, you get the main event: warm, cheesy, satisfying grits that will sit happily next to barbecue or a runny egg. The sharper cheddar means you don't need mounds and it keeps things interesting. If you want pure comfort, go traditional. If you're after warmth and a little less food coma, this is up to the job.
The quantities and the method for this dish are in Authentic-ish Soul Food, along with 52 more. It is not out yet. The swap kit is free in the meantime.