When it comes to insoluble fiber, all grains are not created equal. Rye is the best common source, and traditional Scandinavian crisp bread, made with rye, has been proven effective in maintaining regularity. You can find it alongside the crackers in the health-food store under a variety of brand names: Wasa, Ryvita, and Kavli. Check the labels for dietary fiber content.
Beans are also high in fiber, with black turtle beans and pinto beans topping the list. Soybeans have often been praised as an aid to regularity, but the frozen soybeans we checked provided only 1 g of fiber per half-cup serving, whereas the black soybeans canned with kombu (a sea vegetable used in Japanese cooking) specified in this recipe contain 7 g of fiber per half-cup serving. Herbalists and natural healers use sea vegetables as an aid to regularity.
In a 1-quart pan, lightly sauté the garlic and cumin in the oil. Mash the beans and stock together in a bowl with a wooden spoon; add to the oil mixture and heat through. Add salt to taste. Spread the beans on the crisp bread; top with Avocado Pico de Gallo, and a dollop of yogurt.
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