A Healthy, Savory Whole Grain Dish

Anytime Oats dish served in bowl on lace tablecloth background
Photo: Sheetal Parikh

Since March is National Nutrition Month and this year’s theme is “Go Further with Food,” I would like to share one of my most favorite recipes I’ve created! The best part is that it can be enjoyed at any time of day.

Whole grains are defined as a grain of any cereal and pseudo-cereal that contains the endosperm, germ and bran, in contrast to refined grains, which retain only the endosperm. Whole grains are packed with nutrients such as protein, fiber, B vitamins, antioxidants and minerals including iron, zinc, copper and magnesium. A diet rich in whole grains has been shown to reduce the risk of chronic diseases such as heart disease, Type 2 diabetes, obesity and some forms of cancer. A Healthy, Savory Whole Grain Dish -

In today’s fast-paced world, where most of us want to spend less time on cooking, we forget that by doing so, we also are not consuming whole grains and other healthy foods. Therefore, I thought of creating a healthy, savory whole grain dish that can be enjoyed any time of day. This dish can be consumed with plain Greek yogurt, too, which adds another layer of flavor and extra nutrients.

Anytime Oats

Serves 8


  • 1 cup uncooked steel cut oats
  • 2 teaspoons olive oil
  • 1 cup chopped onion
  • 1 cup chopped carrot
  • 1 cup frozen peas
  • 2 to 3 fresh chopped green chiles
  • 1 tablespoon turmeric
  • 1 teaspoon cayenne pepper
  • 2 tablespoons chopped cilantro


  1. In a medium pot, combine oats and 4 cups water.
  2. Add oil, vegetables and spices. Bring to a boil, reduce heat to medium and cook for 30 to 40 minutes, stirring occasionally so oats don’t stick to the bottom of the pan.
  3. When oats are cooked, let sit for 4 to 5 minutes and garnish with cilantro, if desired, before serving.
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Sheetal Parikh
Sheetal Parikh, MS, RDN, LDN specializes in plant-based nutrition. Since 2019 she has been an author on vegan/vegetarian diets for the Nutrition Care Manual of the Academy of Nutrition and Dietetics. She has been involved with the RD Exam Passing Score Study Task Force and Item Writing Workshop for the Commission on Dietetic Registration. Sheetal has served on the Academy’s Advisory Board Committee for Diversity and Inclusion and is the treasurer for the Florida Academy, and served in the past as Florida coordinator, and diversity liaison for the Vegetarian Nutrition Dietetic Practice Group. She achieved the feat of being a BSDN Advisory Board Member for Keiser University. She loves to create new recipes and cook healthy and yummy plant-based meals for her colleagues, friends, and family.