A Healthy Southern-Style Breakfast

By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Southern culture was a huge part of my childhood.  I enjoy taking traditional recipes, like homemade fudge, and giving them a fresh, plant-based, healthy spin.  We eat gluten-free at home, so grits are a natural choice for a hearty but healthy breakfast.  While many enjoy a sweeter flavor in breakfast cereals, I’ve always reached for savory. I love making grits because they are super quick, easy and full of nourishment.  I choose organic since they’re corn based, and love the naturally good source of fiber.  Fiber is important for digestive health, appetite and weight regulation as well as helping reduce the risk of colon cancer (which runs in my family).

Brazil nuts are an excellent source of selenium, a trace mineral that has been shown to help support immune function, reduce risk of certain cancers and exert anti-inflammatory actions.

Enjoy this satisfying and nutrient-dense breakfast when you’re on the go or looking for an energizing simple meal or snack.

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  • 1 cup water
  • ¼ cup organic grits
  • 3-4 large Brazil nuts
  • ½ peach
  • Pinch Himalayan or Sea salt


  1. Bring water to boil,
  2. Add grits, stir then cover and reduce heat to low.
  3. Let cook about 5 minutes, stirring occasionally.
  4. While grits are cooking, wash and slice peach.
  5. Chop Brazil Nuts.
  6. Remove grits from heat and scoop into bowl.
  7. Top with peach slices and chopped nuts. Add salt to taste.
  8. Enjoy!
  • Nutrition per serving:

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Stacy is a Board Certified Specialist in Oncology Nutrition and an Integrative Nutritionist. She consults for various companies, focusing on health, wellness and innovative strategies to help increase individual’s fruit and vegetable intake. Stacy is an American College of Sports Medicine Certified Health Fitness Specialist; she holds a BS degree in Dietetics from Indiana University, completed her dietetic internship at Massachusetts General Hospital, and earned a Masters in Public Health from the University of North Carolina at Chapel Hill. She is a Senior Clinical Nutritionist at the Dana Farber Cancer Institute/Brigham & Women’s Hospital, Harvard Medical School teaching affiliates, in Boston, MA, with more than 20 years of experience. Stacy created and now serves as project manager and lead writer for nutrition services content on the Dana Farber website and the affiliated, nationally recognized nutrition app. Stacy is regularly featured on TV, radio, print and social media on behalf of Dana Farber and other organizations. Together with her husband, Dr. Russell Kennedy PsyD, they have a private practice, Wellness Guides, LLC. Stacy is an adjunct professor in Wellness and Health Coaching at William James College, currently teaching a graduate course in Health Coaching. Stacy is featured in the award winning documentary films, “Fat, Sick & Nearly Dead” and “Fat, Sick & Nearly Dead 2,” and serves on the Reboot with Joe Medical Advisory Board. Stacy lives in Wellesley with her husband, two sons and three dogs. She enjoys cooking, yoga, hiking and spending time with friends and family. Stacy is also one of the nutritionists who runs our Guided Reboot programs.

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