Gemma 3n 4B vs GPT-5
Compare Gemma 3n 4B by Google AI against GPT-5 by OpenAI, context windows of 33K vs 400K, tested across 18 shared challenges. Updated February 2026.
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Gemma 3n 4BvsGPT-5
18 challenges
Why Gemma 3n 4B?
No standout advantages
Why GPT-5?
12.2x more context400K
3 months newerAug 2025
Favorites
Gemma 3n 4BGPT-5
12 / 18
Pokémon Battle UI Recreationweb design
Recreate an interactive, nostalgic Pokémon battle UI in a single HTML file.
GPT-5
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2 / 18
Mario Level UI Recreationweb design
Recreate an interactive, classic Mario level in a single HTML file.
Gemma 3n 4B
GPT-5
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3 / 18
Interactive Catan Boardweb design
Tests an AI's ability to create interactive web elements
Gemma 3n 4B
No content available for this output.
GPT-5
No content available for this output.
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4 / 18
Random Tailwind Webappweb design
Generate a single-page, self-contained HTML webapp using Tailwind CSS for a randomly chosen category/industry/niche.
Gemma 3n 4B
No content available for this output.
GPT-5
No content available for this output.
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5 / 18
Simple 7-Ingredient Recipeconversation
Generate a unique and simple recipe with common ingredients.
Gemma 3n 4B
No content available for this output.
GPT-5
No content available for this output.
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6 / 18
Beginner's Longevity Planreasoning
Create a starter plan for improving long-term health.
Gemma 3n 4B
No content available for this output.
GPT-5
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7 / 18
Retro macOS UI Recreationweb design
Recreate a classic, retro, macOS Desktop UI — make it interactive and nostalgic, make it as interactive as you can, you can be creative.. Feel free to showcase your skills. The entire application must be a single-page self-contained HTML file.
Gemma 3n 4B
GPT-5
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8 / 18
Advanced Longevity Plan (Biohacker)reasoning
Develop a cutting-edge 3-month longevity plan for a biohacker.
Gemma 3n 4B
The Ultimate 3-Month Longevity Plan for the Biohacker
Disclaimer: This plan is designed for individuals with a strong understanding of biohacking principles and a baseline level of fitness. Consult with your physician and/or qualified healthcare professionals before implementing any significant dietary, supplement, or exercise changes. This is a template; personalize dosages and activities based on your individual needs, response, and health conditions.
Core Philosophy: This plan focuses on a holistic approach encompassing nutrition, supplementation, exercise, stress management, and personalized tracking. It's built on principles of cellular health, metabolic optimization, and neuroplasticity. Progress is tracked meticulously, and adjustments are made based on data-driven insights.
I. Phase Overview:
- Month 1: Foundation & Adaptation: Establish core habits, optimize nutrient intake, and build a base level of resilience. Focus on adapting to new routines and monitoring baseline metrics.
- Month 2: Intensification & Personalization: Increase intensity, refine protocols based on data, and introduce more advanced techniques. Deepen understanding of individual responses.
- Month 3: Optimization & Fine-Tuning: Refine all aspects of the plan, focusing on maximizing results, addressing any weaknesses, and preparing for long-term sustainability.
II. Key Pillars:
1. Nutrition (Dietary Protocol):
- Base: Ketogenic Diet (modified to optimize for biohacking). This provides sustained energy, promotes cellular autophagy, and supports brain health.
- Macros (approximate, adjust based on individual response):
- Fat: 70-80% of calories
- Protein: 20-25% of calories (prioritize high-quality sources)
- Carbohydrates: 5-10% of calories (primarily from non-starchy vegetables)
- Ketogenic Variations:
- Cyclical Keto (Month 1-2): 2-3 days of targeted carbohydrate refeeding (50-75g net carbs) to replenish glycogen stores and potentially enhance performance. Prioritize complex carbs like sweet potatoes, quinoa, or berries.
- Targeted Keto (Month 2-3): Further refine refeeding days based on performance goals (e.g., longer workouts, cognitive tasks). Experiment with timing and carb sources.
- Foods to Prioritize:
- Healthy Fats: Avocado, olive oil, coconut oil, MCT oil, grass-fed butter, fatty fish (salmon, mackerel, sardines)
- Protein: Grass-fed beef, pastured poultry, wild-caught fish, eggs, organic dairy (if tolerated)
- Non-Starchy Vegetables: Leafy greens (spinach, kale), broccoli, cauliflower, asparagus, zucchini, bell peppers
- Fiber: Avocado, chia seeds, flax seeds, psyllium husk (for gut health)
- Foods to Avoid:
- Processed Foods: Limit all processed foods, packaged snacks, and refined sugars.
- Grains: Wheat, rice, corn, oats.
- Legumes: Beans, lentils, chickpeas (can be reintroduced in moderation during refeeding days).
- Most Fruits: Limit to small portions of berries during refeeding days.
- Artificial Sweeteners: Stevia, erythritol (use sparingly).
- Hydration: Minimum 3 liters of water per day. Electrolyte replenishment is crucial (sodium, potassium, magnesium). Consider a trace mineral supplement.
- Meal Timing: Consistent meal times (every 3-4 hours) to maintain stable blood sugar and ketone levels.
2. Supplement Stack (Dosages are examples; consult a professional):
- Daily (Month 1-3):
- Magnesium Threonate (150mg): Promotes cognitive function and sleep quality.
- Vitamin D3 (5000-10000 IU): Optimizes immune function and mood. (Test and adjust dosage based on blood levels).
- Omega-3 Fatty Acids (3-5g EPA/DHA): Supports brain health, reduces inflammation. (Consider a triglyceride form for better absorption).
- Creatine Monohydrate (5g): Enhances strength, power, and cognitive function (cyclical – see below).
- Zinc (20mg): Immune support, testosterone production.
- B-Complex (High-Quality): Energy production, nervous system support.
- Curcumin (500mg with Piperine): Anti-inflammatory, antioxidant.
- Probiotic (Diverse Strain): Gut health, immune function.
- Cyclical Supplements:
- Creatine Monohydrate (5g daily) for 8 weeks, then 4 weeks off. This helps maintain sensitivity.
- Nootropics (Rotate every 4 weeks - see below): (Choose ONE per 4-week cycle)
- Lion's Mane (300-500mg): Nerve growth factor, cognitive enhancement.
- Alpha-GPC (300-600mg): Choline source, cognitive function.
- L-Theanine (200-400mg): Focus and relaxation, synergistic with caffeine.
- Bacopa Monnieri (300mg): Memory and cognitive function.
- Phosphatidylserine (100-200mg): Brain cell support, memory.
- Intermittent Supplementation (Based on needs & monitoring):
- CoQ10 (100-200mg): Energy production, antioxidant (especially if taking statins).
- Vitamin C (500-1000mg): Immune support, antioxidant (especially during periods of increased stress).
- Astaxanthin (4-8mg): Powerful antioxidant, eye health.
3. Exercise Protocol:
- Strength Training (3 days/week): Focus on compound exercises (squats, deadlifts, bench press, overhead press, rows). Prioritize progressive overload (gradually increasing weight or reps).
- Workout Split: Full body (Month 1), Upper/Lower (Month 2), Push/Pull/Legs (Month 3).
- Rep Range: 6-12 reps for hypertrophy, 4-6 reps for strength.
- High-Intensity Interval Training (HIIT) (2 days/week): Short bursts of intense exercise followed by brief recovery periods.
- Examples: Sprints, burpees, kettlebell swings, jump squats.
- Duration: 20-30 minutes.
- Focus: Maintaining high intensity during the "on" periods.
- Cardiovascular Exercise (2-3 days/week): Low-intensity steady-state cardio (LISS) like walking, swimming, or cycling. Aim for 30-60 minutes.
- Recovery (Daily):
- Active Recovery: Light stretching, yoga, foam rolling.
- Sleep (7-9 hours): Prioritize sleep hygiene (dark, quiet, cool room).
- Contrast Therapy: Alternating hot and cold exposure (sauna/cold plunge) to reduce inflammation and improve recovery.
- Massage: Regular massage to release muscle tension.
- Movement Quality: Prioritize correct form over weight. Consider working with a qualified coach to assess and improve movement patterns.
4. Stress Resilience & Mental Wellbeing:
- Heart Rate Variability (HRV) Training: Use a wearable device to track HRV and identify stress patterns. Implement techniques to improve HRV:
- Diaphragmatic Breathing (5-10 minutes daily): Focus on slow, deep breaths.
- Mindfulness Meditation (10-20 minutes daily): Focus on the present moment.
- Cold Exposure (Gradual): Cold showers or ice baths to improve resilience.
- Neurofeedback (Optional): Consider neurofeedback sessions to train brainwave patterns associated with relaxation and focus.
- Cognitive Techniques:
- Journaling: Reflect on thoughts and emotions.
- Gratitude Practice: Focus on positive aspects of life.
- Time Management: Prioritize tasks and avoid overwhelm.
- Social Connection: Maintain strong social connections and spend time with loved ones.
- Digital Detox: Regularly disconnect from technology to reduce stress and improve focus.
5. Advanced Tracking and Monitoring:
- Wearable Device: High-quality wearable (e.g., Oura Ring, Apple Watch with HRV tracking, continuous glucose monitor - CGM) to track:
- Sleep Quality: Duration, stages, efficiency.
- Heart Rate Variability (HRV):
GPT-5
Important note: The following is an intensive, experimental plan intended for healthy adults with physician oversight. It is not medical advice. Discuss all supplements, fasting, heat/cold exposure, and any prescription considerations with your clinician, especially if you have cardiovascular, metabolic, thyroid, psychiatric, or kidney/liver conditions, are on medication, or have a history of eating disorders. Stop or scale back if you experience red flags (dizziness, chest pain, fainting, persistent fatigue, sleep disruption).
Objective
- Maximize healthspan, physical and cognitive performance over 12 weeks, while building sustainable habits and measurable improvements in:
- VO2max, strength, muscle mass, body fat, glycemic control, HRV, sleep quality, inflammation (hs-CRP), and subjective wellbeing.
- Approach: phased training, cyclical ketogenic nutrition with strategic refeeds, targeted supplementation with cycling, hormetic stress (heat/cold) with recovery, HRV/neurofeedback-based stress regulation, and dense biomonitoring.
Week 0 (Setup and Baseline)
- Baseline testing
- Labs (fasting): apoB, lipid panel + Lp(a), CMP, CBC, hs-CRP, fasting glucose/insulin (HOMA-IR), HbA1c, uric acid, TSH+free T3/T4, ferritin/iron/TIBC, B12, folate, 25(OH)D, IGF-1, morning cortisol, testosterone/estradiol/SHBG (or DHEA-S), creatinine/eGFR, ALT/AST, urine albumin/creatinine. Optional: omega-3 index.
- Body comp and fitness: DEXA, resting BP, resting HR, grip strength, 1RM estimates (or 5RM) for squat/press/deadlift, VO2max estimate (Cooper test or wearables), 5-minute HRV baseline (supine, same time daily x5 days), sit-to-stand test, 1-minute push-ups, 1-minute sit-ups, 10-m gait speed.
- Cognitive baseline: simple reaction time (e.g., HumanBenchmark), N-back accuracy, Stroop task, Psychomotor Vigilance Task (PVT) app.
- Gut: note GI symptoms; consider 3-day food symptom log.
- Gear and apps
- Wearables: Oura or Whoop (sleep/HRV), Apple Watch or Garmin (workouts/VO2), optional CGM for 4 weeks (Levels/Nutrisense), blood pressure monitor (AM/PM), blood glucose/ketone meter (Keto Mojo), breath ketone (optional Biosense).
- Software: Cronometer (macro/micro tracking), TrainingPeaks or TrainerRoad (programming), HRV4Training or Elite HRV (morning HRV), HeartMath or Breathwrk (biofeedback), MUSE S or FocusCalm (consumer neurofeedback), Notion/Google Sheet for dashboard.
- Environment: bedroom 17–19 C; blackout curtains; 10,000 lux lamp for mornings; blue-light filters; HEPA air purifier; water filter.
- Targets and rules
- Body composition: protein 1.6–2.2 g/kg/day; body fat reduction if needed 0.3–0.7%/week.
- Activity floor: 8,000–12,000 steps/day; 3–5x/week sauna or hot bath; 2–4x/week cold exposure (timing away from strength days).
- HRV-based autoregulation: if 3-day rolling HRV drops >15% from personal baseline and RHR +5–7 bpm, reduce intensity/volume 30–50% for 48–72 hours.
- Post-meal glucose: aim <140 mg/dL peak, back to baseline within 3 hours; adjust carbs and order of eating accordingly.
Nutrition: cyclical ketogenic with strategic refeeds
- Default (Mon–Fri): low-carb ketogenic
- Protein: 1.8–2.2 g/kg/day (prioritize lean, collagen-rich cuts + fish).
- Net carbs: 20–50 g/day from non-starchy veg and berries.
- Fat: to satiety (mostly mono/polyunsaturated, olive oil, avocado, nuts; include omega-3 fish).
- Fiber: 30–50 g/day from non-starchy veg, chia/flax, psyllium if needed.
- Electrolytes: sodium 4–6 g/day total (food + electrolytes), potassium 3–4.7 g/day, magnesium 300–400 mg/day from food/supp.
- Refeeds (Sat, optional Wed): 1–2 days/week higher carb to support thyroid, hormones, performance
- Carbs: 2–3 g/kg/day from low-processed sources (potatoes, rice, oats, fruit), start meal with protein/veg, limit fat those days.
- Place refeeds around heaviest strength/HIIT days.
- Meal timing
- Most days: 16:8 time-restricted eating. Feed window noon–8 pm. Protein-forward first meal.
- One 24-hour fast each week (e.g., dinner-to-dinner), skipped during deload weeks or if under-recovered.
- Optional (with medical oversight): One 36-hour fast in Week 8 OR a 4–5 day fasting-mimicking diet (FMD) substitute; choose one, not both.
- Supplements to support keto transition: adequate sodium, magnesium; consider MCT oil 5–10 mL to ease early weeks.
Core supplement stack and cycling Note: Verify interactions (e.g., SSRIs, thyroid meds, anticoagulants, antihypertensives). Start one new item every 3–4 days to assess tolerance.
Daily foundation (generally continuous for 12 weeks)
- Creatine monohydrate: 5 g/day, any time. Supports strength and cognition.
- Omega-3 EPA/DHA: 1–2 g/day combined with meals. Aim for omega-3 index >8%.
- Vitamin D3: 1,000–4,000 IU/day to maintain 30–50 ng/mL; re-check at week 8. Pair with K2 MK-7 90–180 mcg/day.
- Magnesium glycinate: 200–400 mg in evening.
- Glycine: 3 g in evening (sleep/GLUT support); optional collagen 10 g + vitamin C 100–200 mg for connective tissue.
- Taurine: 1–2 g/day (cardiometabolic support; can take pre-bed or pre-workout).
- Electrolyte mix: enough to reach sodium/potassium targets above.
Metabolic and mitochondrial (cycle)
- Urolithin A: 500 mg/day with food for 12 weeks.
- Spermidine: 1 mg/day with food; cycle 5 days on, 2 days off.
- Berberine: 500 mg before largest carb meal, up to 2x/day on refeed days only; cycle 5 days on, 2 days off. Avoid if on hypoglycemics or with low BP; watch GI.
- NAD support: NR 300–500 mg/day or NMN 250–500 mg/day; cycle 5 days on, 2 days off, or 8 weeks on, 2 weeks off. Evidence mixed; optional.
Cognition and stress (cycle to avoid tolerance)
- Caffeine 50–200 mg AM only; optional L-theanine 100–200 mg with caffeine.
- Lion’s Mane extract: 500–1,000 mg/day (AM), 8 weeks on, 2 weeks off.
- Rhodiola rosea (3% rosavins): 200–400 mg AM, 3 weeks on, 1 week off. Avoid if bipolar.
- Bacopa monnieri (standardized): 300 mg/day with food for 8–12 weeks. May cause GI sedation initially.
- Ashwagandha (KSM-66 or Sensoril): 300–600 mg/day, 5 days on, 2 off. Caution with thyroid autoimmunity or sedatives.
Anti-inflammatory/polyphenols (optional)
- Curcumin phytosome: 500–1,000 mg/day with fat; avoid with anticoagulants.
- Cocoa flavanols: ~500 mg/day or 20–30 g 85% dark chocolate.
Sleep adjuncts (only if needed)
- Apigenin 50 mg or magnesium L-threonate 2 g in evening; try one at a time. Melatonin 0.3–1 mg short term for jet lag only.
Avoid self-directed use of prescription agents (e.g., metformin, GLP-1s, rapamycin). Discuss risks/benefits with a physician if considering them.
Training blueprint (12 weeks) Weekly structure (typical)
- Strength: 4 sessions/week (upper/lower split or push/pull/legs + full-body). Progressively overload with deload weeks.
- Zone 2 cardio: 3 sessions/week, 30–60 min each (Maffetone HR ≈ 180 − age ±5 bpm).
- HIIT/VO2: 1–2 sessions/week.
- Mobility/Prehab: 10–15 min daily.
- NEAT: 8–12k steps/day; add rucking 1–2x/week if joints tolerate.
- Power/Plyo: micro-dose 1–2x/week (low volume).
- Avoid cold immersion within 6–8 hours after strength sessions (may blunt hypertrophy).
Weeks 1–2 (Foundation and technique)
- Strength (RPE 6–7): Day A (Lower): Back squat 3×5, RDL 3×6, split squat 3×8/side, calf raise 3×12, core carry 3×40 m. Day B (Upper Push): Bench or DB press 3×5, incline DB 3×8, ring push-up 3×AMRAP, overhead press 3×6, face pulls 3×12. Day C (Lower Hinge): Deadlift 3×5, front squat 3×5, hip thrust 3×8, ham curl 3×10, Copenhagen plank 3×20 s. Day D (Upper Pull): Weighted pull-up 3×5 (or lat pulldown), bent row 3×6, rear delt 3×12, biceps/triceps 2×12.
- Zone 2: 3×40 min (bike/row/run).
- HIIT: 1× “10×1 min hard/1 min easy” at 90–95% max HR.
- Plyo/power: 3×3 box jumps + 3×10 med-ball slams, 1–2x/wk.
- Mobility: daily 10 min (couch stretch, thoracic extension, ankle dorsiflexion, hip airplanes).
Weeks 3–4 (Metabolic priming and base)
- Strength: same split; add one set or +2.5–5% load; keep RPE ≤8.
- Zone 2: progress to 3×50–60 min.
- HIIT: 1–2×/wk: Option 1: 4×4 min at ~90–95% max HR, 3 min easy between. Option 2: 6–8×30 s all-out / 2.5 min easy (once weekly only).
- Add 1 weekly 24-hour fast on rest day. Introduce 1 weekly carb refeed on heaviest leg day.
Weeks 5–7 (Build: performance and hypertrophy)
- Strength: periodize 3-week build. Week 5: 4×5 main lifts (RPE 7–8), accessories 3–4×8–12. Week 6: 5×3 main lifts (heavier, RPE 8), accessories 3×6–10. Week 7: 4×6 hypertrophy focus, tempo reps 3–1–X on first set.
- Add loaded carries and farmer’s walks 3×40–60 m twice weekly.
- HIIT/VO2: 2×/wk (one 4×4, one 30/30×12).
- Zone 2: 2×60 min + 1×30 min easy.
- One 24-hour fast per week; 1–2 carb refeeds/wk.
- Optional altitude/hypoxic interval (if safely available): 8–12 min total hypoxic intervals under supervision.
Week 8 (Autophagy block + deload)
- Training deload: reduce volume by 40–50%, intensity by 10–15%.
- Choose one: 36-hour fast (with electrolyte support; skip HIIT that week), OR 4–5 day FMD at ~40–50% of calories, ≥1.0 g/kg protein/day.
- Extra sauna emphasis. Sleep ≥8 hours.
Weeks 9–10 (Hormesis consolidation, peak VO2 focus)
- Strength: resume build, vary stimuli (front squats, incline press, snatch-grip RDL). RPE 7–8.
- Power: add 5–10 min sprint mechanics and plyos (bounds, low hurdle hops).
- VO2: 2×/wk: 5×3 min at 100–110% of power/pace at VO2max; 3 min recovery.
- Zone 2: maintain 2–3 sessions.
- Refeeds on VO2 days; keep weekly 24-hour fast if recovery allows.
Weeks 11–12 (Peak and consolidate)
- Week 11: Slightly reduced volume, maintain intensity (strength 3×3 main lifts).
- Week 12: Testing and deload. Retest 5RM estimates, VO2max test, 5K or 12-min run, grip strength, HRV trends, CGM metrics, sleep scores. Deload last 3–4 days; focus on mobility, Zone 2, and sleep.
Heat/cold protocols
- Sauna: 3–5 sessions/week. Start 10–15 min at 80–90 C, build to 20–30 min; include 1–3 cool-downs. Hydrate; add 1–2 g sodium post-session.
- Cold exposure: 2–4×/week, 2–5 min at 10–15 C or cold showers 3–5 min. Place away from strength sessions by ≥6–8 hours. Warm up naturally afterward.
Stress resilience & neurofeedback
- Morning HRV: adjust training when down.
- Breathwork: 10–15 min/day (coherent breathing ~6 breaths/min). Add physiological sighs during stress.
- CO2 tolerance: weekly BOLT test.
- Neurofeedback (consumer EEG): 10–20 min/day, 4–5 days/week. Alpha-up (Weeks 1–4), SMR/beta focus (Weeks 5–8), alternate in Weeks 9–12; stop 3–4 hours before bed.
- NSDR/Yoga Nidra: 10–20 min afternoons.
- Psychology: 3-minute gratitude nightly; daily 10-minute social connection.
Daily rhythm & sleep
- Morning outdoor light; dim evening light. Cool bedroom 17–19 C. Caffeine cutoff 8–10 hours before bed. 7.5–9 hours/night. Simple wind-down routine.
Nutrition tactics
- Protein 3–4 meals at 0.4–0.6 g/kg per meal; leucine-rich.
- Refeed order: veg → protein → carbs; optional vinegar before high-carb meals.
- Fermented foods daily; selenium via 2 Brazil nuts/day; choline from eggs/liver.
- Hydration: 30–35 mL/kg/day; electrolytes as needed.
- Alcohol: ideally zero; ≤1 drink/week if any; avoid within 3 hours of bedtime.
Weekly outline (example)
- Mon: Upper + Z2 30–40; keto.
- Tue: Lower + mobility; sauna; keto.
- Wed: VO2 4×4 + plyos; refeed; HRV/coherence work.
- Thu: Upper (hypertrophy) + Z2; keto.
- Fri: Lower (heavy); sauna; keto or start 24h fast.
- Sat: Cold AM; Z2/ruck 60; refeed dinner.
- Sun: Recovery (yoga, mobility, NSDR); prep; alpha-up neurofeedback; keto.
Guardrails
- HRV down >15% or RHR up ≥7 bpm: swap to Z2, cut volume 30–40% for 48–72 h.
- Poor sleep: pull intensity; shift HIIT earlier.
- CGM spikes: adjust carbs, add post-meal walks.
- Weight/mood dips: raise calories/refeeds.
Targets after 12 weeks
- VO2max +5–15%; strength +5–15%; body fat −3–6% (if needed) with lean mass preserved; HRV trend +5–20%; RHR −3–7 bpm; hs-CRP toward <1 mg/L; fasting insulin <7 μIU/mL.
Contingencies
- Suspected thyroid slowdown: increase refeeds to 2×/week, carbs around training, check labs.
- Sleep issues on keto: add 20–40 g slow carbs at dinner; Mg + glycine; move HIIT earlier.
- Vegan/vegetarian: prioritize complete proteins; supplement creatine, B12, algal DHA/EPA; consider taurine.
- Joint issues: swap running HIIT for bike/row; collagen + vitamin C 60 min pre-session.
Clinician discussion list
- apoB strategy, ferritin source, sleep apnea screening, and any Rx longevity agents under supervision.
Vote
9 / 18
Advanced Investment Memo (IC Memo)financial modeling
Write a pro-level buy-side investment memo with valuation and diligence questions.
Gemma 3n 4B
No content available for this output.
GPT-5
No content available for this output.
Vote
Sponsored
10 / 18
Mini LBO Underwritefinancial modeling
Build a simplified LBO with returns and sensitivities.
Gemma 3n 4B
No content available for this output.
GPT-5
No content available for this output.
Vote
11 / 18
Michelin Star Recipe Designplanning
Design an innovative, multi-component dish worthy of a 3-star Michelin restaurant.
Gemma 3n 4B
The Echo of the Deep: Scallop & Sea Buckthorn Spheres with Smoked Black Garlic Soil, Sea Bean Salad & Yuzu Air.
Conceptual Narrative:
"The Echo of the Deep" is an exploration of contrasting textures and flavors inspired by the hidden depths of the ocean and the vibrant resilience of the coastal landscape. The dish represents a journey from the briny freshness of the sea to the earthy depths of the soil, culminating in a light, ethereal finish. The unusual pairing of delicate scallops and tart sea buckthorn creates a surprising interplay of sweet and sour, evoking the feeling of sunlight piercing through the water's surface. The dish aims to be a sensory experience, stimulating both the palate and the imagination.
Yields: 2 servings Difficulty: Advanced Prep Time: 4 hours (plus overnight curing for black garlic) Cook Time: 30 minutes
I. Scallop & Sea Buckthorn Spheres:
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Concept: Delicate spheres bursting with concentrated scallop flavor and a tart sea buckthorn counterpoint.
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Ingredients:
- 6 Fresh Diver Scallops (large, dry-packed) - Source: Look for sustainable diver-caught scallops from the Pacific Northwest. Consider asking your fishmonger to dry-pack them for optimal sphere formation.
- 50ml Sea Buckthorn Puree (fresh or frozen) - Source: Sea buckthorn berries are rare. Look for reputable suppliers specializing in Nordic or Eastern European ingredients. Alternatively, you can create your own puree by blending fresh or frozen berries with a little water and straining.
- 2g Sodium Alginate
- 500ml Cold Filtered Water
- 1g Calcium Chloride
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Instructions:
- Scallop Preparation: Gently dice the scallops into small, uniform pieces (approx. 1cm).
- Sea Buckthorn Infusion: Combine the sea buckthorn puree with the diced scallops in a blender. Pulse until a smooth, homogenous mixture is achieved.
- Sphere Formation: In a bowl, whisk the sodium alginate into 250ml of the cold filtered water until fully dissolved. Let it rest for 30 minutes to remove air bubbles.
- Calcium Chloride Bath: Prepare a calcium chloride bath by dissolving 1g of calcium chloride in the remaining 250ml of cold filtered water.
- Spherification: Using a syringe or a small spoon, carefully drop small droplets of the scallop-sea buckthorn mixture into the calcium chloride bath. The mixture will instantly form a delicate membrane, creating spheres.
- Rinse & Store: Allow the spheres to sit in the calcium chloride bath for 1 minute to fully set. Gently remove the spheres with a slotted spoon and rinse them in a bowl of clean water. Store in a bowl of fresh water until ready to plate.
II. Smoked Black Garlic Soil:
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Concept: An earthy, umami-rich "soil" that adds depth and complexity to the dish.
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Ingredients:
- 10 Cloves Black Garlic (cured for at least 30 days) - Source: Specialty food stores or online retailers specializing in fermented foods. If unavailable, you can cure your own garlic by fermenting for several weeks.
- 2 tbsp Panko Breadcrumbs
- 1 tbsp Toasted Sesame Seeds
- 1 tsp Smoked Paprika
- 1/2 tsp Sea Salt
- 1/4 tsp Black Pepper
- 1 tbsp Olive Oil
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Instructions:
- Black Garlic Preparation: Remove the outer papery skin from the black garlic cloves. Mash them into a paste using a fork.
- Combine Ingredients: In a bowl, combine the black garlic paste, panko breadcrumbs, sesame seeds, smoked paprika, salt, and pepper.
- Toast & Bake: Drizzle the olive oil over the mixture and toss to combine. Spread the mixture evenly on a baking sheet.
- Bake: Bake in a preheated oven at 350°F (175°C) for 8-10 minutes, or until the mixture is golden brown and crispy. Allow to cool completely.
- Pulse & Sift: Pulse the cooled mixture in a food processor until it resembles coarse soil. Sift to remove any large pieces.
III. Sea Bean Salad:
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Concept: A refreshing and salty salad that provides a textural contrast and a bright, oceanic flavor.
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Ingredients:
- 100g Sea Beans (Salicornia) - Source: Specialty seafood suppliers or farmers markets near coastal areas. Ensure they are fresh and vibrant green.
- 1 tbsp Rice Vinegar
- 1 tsp Lemon Juice
- 1/2 tsp Olive Oil
- Pinch of Sea Salt
- Pinch of White Pepper
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Instructions:
- Blanch Sea Beans: Briefly blanch the sea beans in boiling water for 30 seconds. Immediately transfer them to an ice bath to stop the cooking process and preserve their vibrant color and crunch.
- Dressing: In a small bowl, whisk together the rice vinegar, lemon juice, olive oil, sea salt, and white pepper.
- Marinate: Gently toss the blanched sea beans with the dressing. Allow to marinate for 5 minutes before serving.
IV. Yuzu Air:
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Concept: A light, ethereal foam that adds a burst of citrusy aroma and a delicate finish to the dish.
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Ingredients:
- 50ml Yuzu Juice (freshly squeezed) - Source: Yuzu is a rare citrus fruit. Look for specialty food stores or online retailers specializing in Asian ingredients. If unavailable, a combination of lemon and grapefruit juice can be used as a substitute, but the flavor will be different.
- 1g Soy Lecithin
- 100ml Water
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Instructions:
- Combine Ingredients: In a bowl, combine the yuzu juice, soy lecithin, and water.
- Emulsify: Using an immersion blender, blend the mixture on high speed until a stable foam forms. This may take a few minutes. The foam should hold its shape but be light and airy.
Plating & Assembly:
- Soil Base: Spoon a generous amount of the smoked black garlic soil onto the center of each plate.
- Sphere Arrangement: Arrange 3-4 scallop & sea buckthorn spheres artfully on top of the soil, ensuring they are evenly distributed.
- Sea Bean Nest: Create a small nest of sea bean salad next to the spheres.
- Yuzu Air Swirl: Spoon a generous dollop of yuzu air next to the sea bean salad, allowing it to cascade slightly onto the soil.
- Garnish: Garnish with a few microgreens (e.g., shiso or cilantro) for visual appeal and a subtle herbaceous note. A tiny sprinkle of edible silver dust can add a touch of elegance.
Wine Pairing Suggestion:
A crisp, dry Albariño from Rías Baixas, Spain, with its citrus notes and minerality, would perfectly complement the sea buckthorn and scallop flavors.
Notes:
- Precise measurements are crucial for spherification.
- The yuzu air is best prepared just before serving, as it will lose its stability over time.
- Adjust the seasoning of the sea bean salad to your preference.
- The presentation is paramount. Strive for a balance of color, texture, and height on the plate.
This dish aims to be a memorable culinary experience, showcasing the potential of unexpected ingredient pairings and advanced techniques. The "Echo of the Deep" is a celebration of the ocean's bounty and the artistry of fine dining.
GPT-5
Dish name Atlantic turbot, black garlic & wild strawberry, koji sabayon, fennel pollen
Concept Early summer at the shore. The fish stands for the sea. Wild strawberries mark the first fruit of the woods behind the dunes. Black garlic shows time and patience. Koji ties land and sea with deep umami. The dish tastes sweet, sour, salty, and softly bitter, all in one clean bite.
Components (serves 4 tasting portions)
| # | Item | Key techniques |
|---|---|---|
| 1 | Turbot medallions | low-temperature butter poach |
| 2 | Black garlic–strawberry lacquer | vacuum infusion, reduction |
| 3 | Fermented strawberry beurre blanc | lacto-ferment, classic sauce finish |
| 4 | Koji sabayon foam | rapid iSi espuma |
| 5 | Fennel bulb “accordion” | compressed pickling, torching |
| 6 | Strawberry leather shards | dehydration |
| 7 | Black garlic soil | freeze-dry, blitz |
| 8 | Fennel-top chlorophyll oil | blanch-blend-clarify |
1. Turbot
- Skin a 400 g center loin.
- Pin-bone, portion into four 40 g cylinders.
- Warm 200 g beurre monté to 54 °C, add 1 g fennel pollen.
- Poach fish 8 min; hold in butter until plating.
Note: Use day-boat turbot; call your fishmonger two days ahead.
2. Black garlic–strawberry lacquer
- Blend 60 g peeled black garlic + 80 g ripe wild strawberry.
- Vacuum-seal with 20 g sake; infuse 1 h at 50 °C in water bath.
- Reduce mixture in small pan to a light syrup.
- Brush onto fish just before service.
3. Fermented strawberry beurre blanc
- Pack 300 g halved strawberries with 1.5 % salt in jar; vent daily; 3 days at 22 °C.
- Strain 100 ml ferment liquid.
- Sweat 20 g shallot in 5 g butter; add liquid; reduce by half.
- Mount with 80 g cold diced butter.
- Season with a drop of rice vinegar; keep warm (55 °C).
4. Koji sabayon foam
- Blend 60 g koji rice with 120 ml light fish stock; steep 20 min, strain.
- Whisk 3 egg yolks + 50 ml koji stock over 72 °C bain-marie to light ribbons.
- Fold in 40 ml cream.
- Pass, charge in 0.5 L iSi with 1 N₂O. Hold at 60 °C.
5. Fennel bulb “accordion”
- Trim baby fennel; slice 1 mm even sheets.
- Pickle brine: 3 % salt, 3 % sugar, equal rice vinegar/water.
- Vacuum-compress sheets in brine 30 min.
- Drain, roll into tight coils, skewer.
- Torch until edges char.
6. Strawberry leather shards
- Blend 150 g strawberry purée + 8 g glucose.
- Spread 1 mm thick on silicone mat.
- Dry 6 h at 60 °C.
- Snap into random shards.
7. Black garlic soil
- Freeze-dry 40 g black garlic overnight.
- Pulse with 5 g toasted panko to crumbs.
8. Fennel-top chlorophyll oil
- Blanch 30 g fennel fronds 10 s, chill.
- Blend with 100 ml grapeseed oil 2 min.
- Hang in coffee filter 1 h; keep green oil.
Plating (top-down view)
- Center: turbot medallion, lacquer side up.
- Left rim: 15 ml beurre blanc pool.
- Right side: upright fennel accordion.
- Across fish: two quick passes of chlorophyll oil.
- On fish: one press of warm koji foam (coin-size).
- Scatter: three strawberry leather shards at varying heights.
- Dust: pinch of black garlic soil along beurre blanc edge.
- Finish with single wild strawberry half and a fennel pollen flake.
Serve immediately, 48 °C core temp.
Sourcing notes
- Wild strawberries: In season late spring. If foraging, choose pesticide-free areas; else order “fraises des bois” from specialty produce suppliers.
- Black garlic: Buy aged bulbs from Korean or Japanese markets; quality matters—look for intact cloves, slight sheen.
- Koji rice: Refrigerated packs from Japanese grocery or online ingredient houses. Keep frozen until use.
- Fennel pollen: Small tins from spice merchants; a little goes far.
- iSi charger, chamber vacuum, freeze-dryer: Standard in high-end kitchens; rent if needed.
Narrative to tell guests
“Today’s plate joins the coast and the forest on the first warm day of summer. Turbot carries clean ocean notes. A glaze of long-aged garlic and the season’s first wild berries bridges sweet and umami. Koji adds quiet depth, like low tide. Charred fennel recalls beach bonfires, while bright green oil shows new growth. Every element is simple on its own; together they paint one concise thought—time, place, and patience on a single fork.”
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Autonomous Drone Simulatorweb design
Create an autonomous drone simulator with custom environment using ThreeJS
Gemma 3n 4B
GPT-5
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