trip to supermarket

My final dish:))))

Energy and Nutrient Composition of Foods

I think this analysis is quite inaccurate as it does not exactly gives the correct information that i want. For example, I am cooking basmati rice but i can only find white cooked rice. So i think this would not really aid me in having a healthy diet.

Analysis of ingredients

Explaination of Main Ingredients

Why Basamati RIce?

Basmati rice is well-known for its fragrance and texture. However, the benefits of this rice are not limited to these factors. Basmati rice is also said to be nutritious and healthy. Rice, in general, is low in fat content and is also an excellent source of carbohydrates. As compared to white rice, basmati rice and brown rice have medium glycemic index.

High Calorific Value:

Those looking for high energy food in their regular diet should prefer basmati rice over other varieties of rice. About 200g of basmati rice when cooked contains more than 200 calories and are thus the good source of instant energy.

Carbohydrates and Proteins:

Various varieties of basmati rice, including royal basmati rice and the very popular 11-21 rice are good sources of carbohydrates. For instance, 200g of basmati rice contain about 45g of carbohydrates. The same quantity of basmati rice contains more than 4g of proteins.

Lower in Fat and Gluten:

A bowl with 200g basmati rice contains less than 1g of fat. Moreover, this variety of rice doesn't contain cholesterol at all. All these qualities make basmati rice a nutritionally apt food item for the regular consumption. Besides, 11-21 Rice and all other basmati rice varieties are free of gluten. Those who don't consumer gluten rich cereals and grains due to health issues find basmati rice to be a great alternative.

Why Chicken Curry?

Chicken

Chicken is an excellent source of protein and contains less fat than most meats, especially the breast which contains half the fat of a steak. Chicken is a good source of niacin, which possesses cancer fighting properties as well as the trace mineral selenium.

It is also a good source of vitamin B6, which in conjunction with niacin, is good for energy production by helping the body's conversion of proteins, fats, and carbohydrates into usable energy, as well as good cardiovascular health.

Onion and garlic

Onion and garlic are frequently used in curry recipes and both have protective effects - onion has been shown to protect against stomach and colon cancers for instance and garlic is well known for its anti-fungal and antibiotic properties. When cooked it is less powerful, but supposedly is good for the cardiovascular system.

Onion has also been used for centuries to treat coughs, colds and asthma as well as angina, bacterial infections, and breathing problems, while The World Health Organization recommends the use of onions for the treatment of poor appetite and to prevent arteriosclerosis.

Spices

While many people associate spices with the strong flavours of Indian food, they forget that like all foodstuffs they can provide important nutritional value.

For example both Ginger and turmeric appear to have an anti-inflammatory effect making them suitable for the treatment of arthritis. Unsurprisingly ginger does contain chemicals similar to those found in conventional anti-inflammatory medications, although it also acts to thin the blood, while turmeric seems to suppress the chemicals responsible for causing inflammation.

Cinnamon has also been identified as being important in the inflammatory response and a small amount taken every day will help lower the risk of factors leading to type 2 diabetes and heart disease by as much as 10 to 30 percent, although the jury is still out on cinnamon's anti-bacterial properties.

As well as its anti-inflammatory properties, one component of ginger, known as gingerol, has been shown to reduce the effects of nausea, vomiting, and motion sickness as well as possessing cancer-fighting attributes.

And cayenne pepper, responsible for much of the heat of a curry, has been used for centuries for its medicinal properties too - it seems to reduce the incidence of cardiovascular disease and may be useful as an analgesic too.

Potatoes

Potatoes are nutrient-dense, meaning you receive many nutrients for the amount of calories they have. The fiber is half soluble, half insoluble, so it helps to keep you regular and helps to lower cholesterol. And slowing down digestion helps to keep you full longer. Phytochemicals in potatoes include flavanoids and a recently identified compound called kukoamine that appears to help lower blood pressure.

With the exception of vitamin A, white potatoes have just about every nutrient. Did you know potatoes are full of vitamin C? However, since we do not eat potatoes raw, most of the vitamin C is lost due to the heat of cooking. In addition, one baked potato offers about 20 percent of the daily recommended amount ofvitamin B6, which is good news for your heart. They are also very high in potassium, beating other potassium-rich foods. They are a good source of iron and copper, too. In fact, a potato a day is good for your heart, promoting normal blood-pressure levels.

Cabbage

Cabbage is a very good source of vitamin K, provides about 63% of RDA levels. Vitamin-K has the potential role in bone metabolism by promoting osteotrophic activity in them. So enough vitamin K in the diet gives you healthy bones. In addition, vitamin-K also has established role in curing Alzheimer's disease patients by limiting neuronal damage in their brain.

My Recipe

Basmati Rice with Chicken Curry

Ingredients List

Basmati rice

Basmati rice-

Cinnamon

Chicken Curry

4 chicken drumlets

1 big onion

2 shallots (pound)

1 garlic (pound)

2 slices ginger (pound)

2 sprigs curry leaves

1 sprig of coriander leaves

1 tbsp curry powder

1 tbsp oil

1 tomato (chopped)

200 ml water (not need to be exactly followed)

2 potatoes- cut into four

Methods

1. Blend the curry powder with water
2. Pound the sliced shallots, garlic and ginger.
3. Heat the oil in saucepan. Fry the sliced large onion and the pounded mixture till golden brown..
4. Add potatoes.
5. Add blended spices
6. Add chopped/ wedged tomato, curry leaves and chicken. Stir for a while. 
7. Add water and salt. Bring to boil. Cover and simmer until the curry is ready.
8. Add corriander leaves.

Action Plan
Action plan in reference to Richard Paul's Wheel of Reasoning