Getting more fiber is key to ensuring great health !  Fiber lowers cholesterol levels , helps control blood sugar levels and keeps the gut healthy by killing harmful bacteria.  It is a boon for diabetics and for those trying to lose weight, since it makes one feel full for longer periods of time, thereby controlling the craving for junk foods.  Here are some recipes that are rich in fiber..

1. Multigrain wrap

2 small multigrain roti 

½ cup rajma masala

1 tbsp chopped mint leaves

½ roasted capsicum cut into strips

Method:  To make multigrain roti, mill together 50 % whole wheat, and 50 % sprouted ragi, jowar and whole grain oats.  Use this atta to make phulkas without oil.  Prepare rajma by soaking rajma overnight, cooking for 20 minutes in pressure cooker.  Fry onions, green chillies, ginger and tomato till soft. Add chilli powder, dhaniya jeera powder, garam masala powder and sauté for a minute.  Add cooked rajma, water and salt.  Cover and boil till well blended into a slightly thick gravy.  Roast a capsicum on fire, remove skin and cut into thin strips.   Place a roti, spoon in 2 tbsp rajma masala, arrange capsicum strips and chopped mint leaves on it.  Roll it up and secure with a clove.  Microwave for a second before serving. 

2. Multigrain dosa

Rava – ½ cup

Whole grain oats – ½ cup

Sprouted ragi flour – ¼ cup

Onion – 1 finely chopped

Carrots – 1 small, grated

Green chillies – 3

Ginger – small piece

Cumin seeds

Salt

Rice flour – 1 tbsp

Sour curds – 2 tbsp

Coriander leaves

Mix all ingredients in a big bowl.  Add salt to taste.  Add chopped coriander leaves and finely chopped onion and grated carrots.  Prepare dosa on non stick tawa using as little oil as possible.  Cook till both sides are done, and one side is crisp and golden in colour.  Serve hot with pudina chutney.

3. Tangy salad

Tomaotes – 2 cut into cubes

Spinach leaves torn into smaller pieces 

Carrot – 1 small, cut into cubes

Lemon juice – 2 tbsp

1 tsp extra virgin olive oil

1 tbsp basil or tulsi leaves 

Salt and pepper to taste

Chaat masala to taste

Method:  Steam carrots until soft .  Dip spinach leaves in hot water for a minute, remove and immediately put it in a bowl containing ice cold water. (do not overcook carrots and spinach).  Mix tomatoes, spinach, carrots, lemon juice, olive oil, salt and pepper .  Sprinkle chaat masala and basil leaves on top before serving.