Ideas for what to cook for PT

RICHARD PAUL'S WHEEL OF REASONING
By using Richard Paul's Wheel of Reasoning, I will be able to make sure that my planning and process run smoothly.

Details about my sister

• Age: 13 years old
• Weight: 41kg
• Height: 155cm
• Little exercise
• Dislikes pork
• Likes fruits

Details about myself

• Age: 14 years old
• Weight: 40 kg
• Height: 152cm
• Little exercises
• Dislikes pork
• Likes fruits

Budget: $10



Food ideas
1. Chinese Borscht 
2. OLIVE BROWN FRIED RICE (CHOSEN) +  Fresh Fruit Salad (CHOSEN)

WHY Olive Brown Fried Rice?

-Olive oil is rich in monounsaturated fats and some antioxidants, and is hence healthier. Olive oils also have a pleasant flavour and aroma.

-Brown Rice is rich in anti-oxidants (reduces risk of cardiovascular diseases), fiber (aids digestion), naturally-occurring oils (help normalize cholesterol levels), helps stabilize blood sugar levels (as compared to white rice) and is also considered a whole grain (reduces risk of heart disease and high cholesterol)

Contains minced chicken, olive vegetables and rice and hence forms a balanced meal together with the fresh fruit salad, which is a rich source of vitamins.


WHY Fresh Fruit Salad?

-Strawberries are rich in Vitamin C, fiber, antioxidants, sodium-free, fat-free, cholesterol-free and low in calories  

-Mangoes are rich in Vitamins C and A, antioxidants, minerals (phosphorus, calcium, potassium), fiber and enzymes

-Bananas are rich in Vitamin C and C B-6, Manganese, Potassium, fiber, are fat-free and cholesterol-free

-Raisins are rich in calcium, fiber and antioxidants

-Yoghurt is rich in Vitamins D, B-2, B-12, protein, calcium, potassium and magnesium and contains probiotics



References:
http://jingyuanfcecookingpt.blogspot.sg/ 
http://www.thekitchn.com/which-is-better-vegetable-oil-61853 
http://www.vegkitchen.com/tips/10-reasons-why-brown-rice-is-the-healthy-choice/
http://www.webmd.com/diet/features/nutritional-benefits-of-the-strawberry
http://www.medindia.net/patients/lifestyleandwellness/mango-health-benefits.htm
http://www.livestrong.com/article/505406-top-ten-health-benefits-of-bananas/
http://www.webmd.com/diet/features/benefits-of-yogurt
http://www.3fatchicks.com/10-health-benefits-of-raisins/