In the intestine, fibre produces a gel which binds the bile acids and this leads the liver to convert cholesterol into bile thereby reducing cholesterol levels. Oat and corn bran, rice bran, wheat bran are richest source of fibre. Others include whole grains, lentils, brown rice, whole-wheat pasta, whole-wheat flour, oatmeal-rolled oats, steel cut oats, wheat-oat flour, corn meal. Try the modified and much more nutritious oil-free version of the regular oil and masala-laden rajmah chawal.

Full Fibre Brown Rice and Beans

Ingredients
4 tbsp Brown rice
3/4 cup water
3 stewed tomatoes
1/3 cup chopped celery
1/3 cup chopped onions
1/2 cup chopped green pepper
1 cup cooked red kidney beans
1 tsp ginger garlic paste
2 drops hot chilli sauce
Dash of pepper and a lot of cilantro

Method
Cook rice in water along with ginger garlic paste until water is absorbed. This water is rich in nutrients and hence should not be discarded. In a skillet cook chopped celery, onion, and green peppers slowly over low heat about 10 minutes. Add cooked and drained beans, stewed tomatoes and seasoning. Bring to a boil, and then simmer uncovered about 10 minutes. Add cooked rice and mix. Garnish with chopped cilantro.