Mistral Large 2 vs Qwen: Qwen3.5 Flash
Compare Mistral Large 2 by Mistral AI against Qwen: Qwen3.5 Flash by Qwen, context windows of 128K vs 1.0M, tested across 18 shared challenges. Updated February 2026.
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Mistral Large 2vsQwen: Qwen3.5 Flash
18 fights queued
Why Mistral Large 2?
Dead even. This one’s a coin flip.
Why Qwen: Qwen3.5 Flash?
62.9x cheaper overall$0.10/M in · $0.40/M out
7.8x more context1.0M
19 months newerFeb 2026
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Mistral Large 2Qwen: Qwen3.5 Flash
12 / 18
Xbox Controller SVG Artimage generation
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
Qwen: Qwen3.5 Flash
Vote
2 / 18
Generate a Stand-Up Routineconversation
Tests an AI's humor and creative writing ability
Mistral Large 2
Alright, good evening everybody! How are we all doing tonight? Yeah? Yeah? nobody's gonna say 'bad'? Ok, fair enough.
You know, I was walking down the street the other day, and I saw this sign outside a shop that said, "Wet Paint." I thought, "Well, that's weird. Isn't paint supposed to be wet? When's the last time you saw a bucket of dry paint? That's like saying 'Wet Water' or 'Hot Coffee' – oh, wait, they do say that last one. Never mind.
And what's the deal with self-checkout machines? They always tell you, "Unexpected item in bagging area." Really? It's a bag of chips, not a flamingo doing the tango! And why is it always an "unexpected" item? You know what would be an unexpected item? If I scanned a live bear through there. "Oh, hey, just picking up a loaf of bread, some milk, and THIS GUY!"
You ever notice how people get real testy about their favorite coffee places? "Oh, you go to Starbucks? You monster! You know they burn their beans, right?" Yeah, well, you drink tea, so you're basically a serial killer. And why is decaf even a thing? People who drink decaf are like vegetarians at a steakhouse – sure, you can have a seat, but why are you even here?
And speaking of coffee shops, what's with the sizes? Small, medium, large – that's simple, right? But no, we've got "tall," "grande," "venti"... I stand in line, and I'm like, "Uh, yeah, can I get a... medium-ish? Just whatever comes between 'not enough' and 'that's too much, are you crazy?'"
You know who I feel bad for? Meteorologists. They're the only people who can be wrong 90% of the time and still keep their jobs. "There's a 50% chance of rain tomorrow." Yeah, and there's a 50% chance I'm gonna wear pants tomorrow, but you don't see me on the news talking about it!
Alright, that's my time. You've been a great audience! Remember to tip your waitresses, try the veal, and... nah, I can't even say that with a straight face. Goodnight, everybody!
Qwen: Qwen3.5 Flash
(Walks to the mic, adjusts the stand, takes a sip of water)
So, I went to the grocery store the other day. I realize now that going to the grocery store isn't a chore anymore. It’s a tactical simulation. We don't just walk in and get milk. We navigate a gauntlet.
Especially the self-checkout. They call it "self-checkout," which implies autonomy. But it feels more like "self-surveillance."
You stand there with your basket. You scan an apple. The screen asks, "Is this an apple?" You say, "Yes." It says, "Okay, please place the apple in the bagging area."
This is where the real acting begins. You have to put the apple in the bag perfectly. You can't be holding it. You can't have the bag touching the scanner. If you slip, the machine screams.
It’s not a beep. It’s a human voice. It says, "Please remove the item." Not "Please move the item." "Remove the item." It sounds like the machine is judging your life choices.
I was in there last week, trying to scan a loaf of bread. It wouldn't scan. I scanned it three times. I moved it. I tapped the screen. Finally, the machine said, "Unexpected item in bagging area."
I have a loaf of bread in a plastic bag. I put the bread in the bag. Why is it unexpected?
I hit "Help." And that is when the horror starts.
There is no person there. There is a button, and when you press it, you have to wait twenty seconds. Then, a video feed pops up. A woman appears. She’s wearing a headset. She looks tired. She looks like she’s seen things.
She says, "Hi, what can I help you with?"
I say, "I'm trying to buy bread."
She says, "Let me see your screen."
I hold my phone up to the screen. She says, "Okay, the bagging area is too heavy."
I say, "I have a loaf of bread. It weighs 16 ounces."
She says, "It's weighing 15 pounds."
I say, "That's the scale, not the bread."
She sighs. She says, "I'm going to override it."
And then she has to type. She has to type a code. And while she types, the machine locks you out. You can't move. You can't breathe. You're trapped in a digital holding cell.
It makes you feel like you're stealing something. You're not stealing. You're just trying to go home and eat dinner.
But the worst part is the checkout line. If you use a cashier, they treat you like royalty. But if you use the self-checkout, the actual cashiers are watching you. They are standing behind the glass, watching you struggle.
I saw a guy put a watermelon in the bag. It made a huge thud. The machine said, "Please remove the item."
The guy put the watermelon in the bag again. The machine said, "Please remove the item."
The guy put the watermelon on the floor. The machine said, "Please remove the item."
Finally, the machine just gave up and said, "Please wait for an attendant."
And the guy just stood there, waiting.
That is the new human condition. You don't leave the store when you're done. You leave the store when the machine decides you are done.
We used to worry about the rent. Now we worry about the bagging area.
Thank you, you've been great! (Drops mic and walks off)
Vote
3 / 18
Pokémon Battle UI Recreationweb design
Recreate an interactive, nostalgic Pokémon battle UI in a single HTML file.
Mistral Large 2
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Qwen: Qwen3.5 Flash
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4 / 18
Mario Level UI Recreationweb design
Recreate an interactive, classic Mario level in a single HTML file.
Mistral Large 2
Qwen: Qwen3.5 Flash
Vote
5 / 18
Interactive Catan Boardweb design
Tests an AI's ability to create interactive web elements
Mistral Large 2
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Qwen: Qwen3.5 Flash
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6 / 18
World Map SVGimage generation
Tests an AI's ability to create a detailed world map in SVG format
Mistral Large 2
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Qwen: Qwen3.5 Flash
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Vote
7 / 18
Random Tailwind Webappweb design
Generate a single-page, self-contained HTML webapp using Tailwind CSS for a randomly chosen category/industry/niche.
Mistral Large 2
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Qwen: Qwen3.5 Flash
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8 / 18
Simple 7-Ingredient Recipeconversation
Generate a unique and simple recipe with common ingredients.
Mistral Large 2
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Qwen: Qwen3.5 Flash
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Sponsored
9 / 18
Beginner's Longevity Planreasoning
Create a starter plan for improving long-term health.
Mistral Large 2
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Qwen: Qwen3.5 Flash
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10 / 18
Advanced Longevity Plan (Biohacker)reasoning
Develop a cutting-edge 3-month longevity plan for a biohacker.
Mistral Large 2
Ultimate 3-Month Longevity & Biohacking Optimization Plan
Designed for a high-performance biohacker seeking to maximize lifespan, cognitive function, physical performance, and metabolic resilience.
This plan integrates cutting-edge longevity science, advanced supplementation, precision nutrition, personalized fitness, stress resilience training, and real-time biometric tracking to create a data-driven, adaptive protocol for peak biological optimization.
📅 Phase 1: Foundation & Assessment (Week 1-2)
Goal: Establish baselines, optimize metabolic flexibility, and prime the body for deeper interventions.
🔬 Baseline Testing & Wearable Setup
1. Comprehensive Blood & Biomarker Panel (Before & After 3 Months)
- Metabolic & Hormonal:
- HbA1c, fasting glucose, insulin, HOMA-IR
- Cortisol (AM/PM), DHEA-S, testosterone (free/total), estrogen, SHBG
- Thyroid (TSH, free T3/T4, reverse T3)
- Inflammation & Oxidative Stress:
- hs-CRP, IL-6, TNF-α, homocysteine, oxidized LDL
- Telomere length (optional, via TeloYears or Life Length)
- Nutrient & Longevity Markers:
- Vitamin D (25-OH), magnesium (RBC), omega-3 index, B12, folate
- NAD+ levels (via Nicotinamide Riboside Challenge Test)
- APOE genotype (if not already known)
- Cognitive & Neurodegeneration:
- Neurofilament light chain (NfL), amyloid beta 42/40 ratio, p-tau181
- BDNF (brain-derived neurotrophic factor)
2. Wearable & Continuous Tracking Setup
- Oura Ring / Whoop (sleep, HRV, recovery, respiratory rate)
- Continuous Glucose Monitor (CGM) (Dexcom G7 or Freestyle Libre 3)
- Apple Watch / Garmin (HRV, SpO2, VO2 max, training load)
- BioStrap / Eight Sleep (sleep staging, HRV, temperature)
- Muse S Headband (EEG for meditation & neurofeedback)
- Lumen / Keyto (metabolic fuel tracking)
3. Cognitive & Physical Baseline Testing
- Cognitive:
- Cambridge Brain Sciences (memory, attention, problem-solving)
- Quantified Mind (reaction time, processing speed)
- Physical:
- VO2 Max Test (via Garmin / Apple Watch or lab test)
- DEXA Scan (body composition, bone density)
- Grip Strength & Gait Analysis (frailty markers)
🍽️ Nutrition Protocol: Cyclical Ketogenic + Autophagy Fasting
Goal: Enhance metabolic flexibility, mitochondrial efficiency, and autophagy while avoiding nutrient deficiencies.
📅 Weekly Nutrition Structure
| Day | Protocol | Macros (Approx.) | Key Notes |
|---|---|---|---|
| Mon | Ketogenic (Keto) | 70% fat, 20% protein, 5% net carbs | High-fat, moderate protein, very low carb |
| Tue | Keto + Time-Restricted Eating (TRE) | 16:8 (eat 12-8 PM) | Autophagy activation |
| Wed | Targeted Keto (TKD) | 60% fat, 25% protein, 10% net carbs | Carbs around workout (30-50g dextrose) |
| Thu | Keto + 24h Fast | 0 calories (water, electrolytes, black coffee) | Deep autophagy, stem cell activation |
| Fri | Cyclical Keto (CKD) | 50% fat, 30% protein, 20% net carbs | Refeed to replenish glycogen |
| Sat | Keto + Protein Cycling | 65% fat, 30% protein, 5% net carbs | Lower protein to enhance ketosis |
| Sun | Flexible Keto (FKD) | 60% fat, 25% protein, 10% net carbs | Adjust based on CGM data |
🥩 Food Choices & Meal Timing
- Fats: Grass-fed butter, ghee, MCT oil, extra virgin olive oil, avocados, macadamia nuts, fatty fish (wild salmon, sardines)
- Proteins: Grass-fed beef, pasture-raised eggs, wild-caught fish, collagen peptides, organ meats (liver, heart)
- Carbs (on refeed days): Sweet potatoes, white rice, berries, dark chocolate (85%+), raw honey (sparingly)
- Fiber & Polyphenols: Cruciferous veggies (broccoli, cauliflower), leafy greens, berries, turmeric, cinnamon
- Hydration: 3-4L water/day + electrolytes (5g sodium, 3g potassium, 300mg magnesium)
🍽️ Advanced Fasting Strategies
- 16:8 Daily (Mon, Tue, Sat, Sun) – Eat between 12 PM - 8 PM
- 24h Fast (Thu) – From 8 PM Wed → 8 PM Thu (water, electrolytes, black coffee)
- Autophagy-Enhancing Fast (Optional): 36h fast (1x/month) – From 8 PM Sun → 8 AM Tue
- Fasting Mimicking Diet (FMD) (1x/month) – 5-day Prolon-like protocol (low-cal, low-protein, high-nutrient)
💊 Supplement Stack (Advanced Longevity & Performance)
Dosages are personalized—adjust based on bloodwork and wearable data.
🔥 Core Longevity Stack (Daily)
| Supplement | Dosage | Timing | Purpose |
|---|---|---|---|
| NMN (Nicotinamide Mononucleotide) | 500-1000mg | AM | NAD+ booster, sirtuin activation |
| Trans-Resveratrol | 250-500mg | AM | SIRT1 activator, anti-inflammatory |
| Fisetin | 500mg | 2x/week (fasting day) | Senolytic (clears zombie cells) |
| Quercetin + Dasatinib (Senolytic Combo) | 500mg Quercetin + 50mg Dasatinib | 1x/month (fasting day) | Deep senolytic effect |
| Magnesium L-Threonate | 2000mg | PM | Cognitive function, synaptic plasticity |
| Omega-3 (EPA/DHA) | 2-3g (1:1 ratio) | With meals | Anti-inflammatory, brain health |
| Vitamin D3 + K2 (MK-7) | 5000-10,000 IU D3 + 200mcg K2 | AM | Bone, immune, cardiovascular health |
| Zinc + Copper | 30mg Zinc + 2mg Copper | PM | Immune, testosterone, redox balance |
| Berberine | 500mg | 3x/day (with meals) | Glucose control, AMPK activation |
| Metformin (if insulin resistant) | 500-1000mg | PM | Longevity, glucose regulation |
| Rapamycin (Sirolimus) (Optional) | 5-10mg | 1x/week (fasting day) | mTOR inhibition, autophagy |
| Collagen Peptides | 10-20g | AM/PM | Skin, joints, gut health |
| Creatine Monohydrate | 5g | Post-workout | Cognitive & physical performance |
| Lion’s Mane + Bacopa Monnieri | 1g + 300mg | AM | Neurogenesis, memory |
| Apigenin | 50mg | PM | Senolytic, anti-inflammatory |
🔄 Cycling Strategy
- NMN & Resveratrol: Cycle 5 days on, 2 days off to prevent tolerance.
- Senolytics (Fisetin/Quercetin + Dasatinib): 1x/month (on a fasting day).
- Rapamycin: 1x/week (only if bloodwork supports it).
- Berberine: 3 months on, 1 month off to avoid gut microbiome disruption.
🏋️ Exercise Protocol: Strength, VO2 Max & Recovery Optimization
Goal: Maximize muscle retention, mitochondrial density, and cardiovascular health while minimizing injury risk.
📅 Weekly Training Split
| Day | Workout Type | Details | Intensity |
|---|---|---|---|
| Mon | Strength (Upper Body) | 5x5 Heavy Compounds (Bench, OHP, Rows) + Accessories | 75-85% 1RM |
| Tue | HIIT + Sprints | 10x 30s sprint / 90s walk (or bike) | 90%+ max HR |
| Wed | Active Recovery | Yoga, mobility, walking (10K steps) | Low intensity |
| Thu | Strength (Lower Body) | 5x5 Heavy Squats, Deadlifts, Bulgarian Split Squats | 75-85% 1RM |
| Fri | VO2 Max Training | 4x4 min @ 90-95% max HR (2 min rest) | High intensity |
| Sat | Zone 2 Cardio | 60-90 min cycling/walking (60-70% max HR) | Low intensity |
| Sun | Rest or Mobility | Sauna, cold plunge, stretching | Recovery |
🔥 Advanced Training Techniques
- Blood Flow Restriction (BFR) Training – 2x/week (low load, high reps) for muscle growth & metabolic stress.
- Eccentric-Only Training – 1x/week (slow negatives on squats/deadlifts) for tendon strength.
- Isometric Holds – 1x/week (e.g., 30s wall sit, plank variations) for joint resilience.
- HRV-Guided Training – Adjust intensity based on Oura/Whoop recovery score (skip HIIT if HRV is low).
🧠 Cognitive & Neuro-Optimization
Goal: Enhance neuroplasticity, memory, focus, and resilience to neurodegeneration.
📅 Weekly Cognitive Protocol
| Day | Intervention | Details |
|---|---|---|
| Mon | Dual N-Back Training | 20 min (Brain Workshop / Dual N-Back Pro) |
| Tue | Transcranial PEMF (tPEMF) | 20 min (via NeoRhythm or iTENS) |
| Wed | Neurofeedback (Muse S) | 15 min alpha/theta training |
| Thu | Cold Exposure + Breathwork | 3 min cold shower + 10 min Wim Hof |
| Fri | Non-Sleep Deep Rest (NSDR) | 20 min Yoga Nidra (via Insight Timer) |
| Sat | Psychedelic Microdosing (Optional) | 10-20mcg LSD or 0.1-0.2g psilocybin |
| Sun | Digital Detox | No screens 1 hour before bed, journaling |
💡 Advanced Cognitive Enhancers
- Noopept – 10-20mg (2x/day, 5 days on/2 off) for neuroplasticity.
- Modafinil – 50-100mg (1-2x/week, for deep work).
- L-Theanine + Caffeine – 200mg L-Theanine + 100mg caffeine (AM focus).
- Phosphatidylserine – 300mg (PM for memory consolidation).
😌 Stress Resilience & Recovery Optimization
Goal: Lower chronic stress, improve HRV, and enhance parasympathetic tone.
📅 Daily Recovery Routine
| Time | Intervention | Details |
|---|---|---|
| AM | Morning Sunlight | 10-15 min sunlight (no glasses) |
| AM | Cold Plunge | 2-3 min at 50°F (10°C) |
| PM | Sauna (Infrared or Dry) | 20-30 min at 160-180°F (70-80°C) |
| PM | HRV Biofeedback | 10 min (via Elite HRV or HeartMath) |
| PM | Red Light Therapy | 10-15 min (660nm/850nm) |
| Night | Sleep Optimization | 7-9h, 65°F (18°C), blackout curtains, no EMFs |
🧘 Advanced Stress Techniques
- Wim Hof Method – 3 rounds (30 breaths + 2 min hold) 3x/week.
- Vagus Nerve Stimulation – Gargling, humming, cold face immersion.
- Float Tank Therapy – 1x/week (sensory deprivation for deep recovery).
- Psychedelic Integration – Journaling, meditation, or therapy post-microdosing.
📊 Phase 2: Adaptation & Optimization (Week 3-10)
Goal: Refine protocols based on biometric feedback, deepen autophagy, and enhance performance.
🔄 Key Adjustments Based on Data
- CGM Data: If glucose spikes >140 mg/dL post-meal, reduce carbs further or add berberine/ACV.
- HRV Trends: If HRV drops >10% for 3+ days, reduce HIIT, increase Zone 2 cardio.
- Sleep Staging: If deep sleep <15%, increase magnesium, reduce late caffeine, try glycine.
- Bloodwork: If hs-CRP >1.0, increase omega-3s, curcumin, and fasting.
🚀 Advanced Interventions
- Plasma Dilution (Young Plasma Therapy) – 1x/month (if accessible).
- Stem Cell Therapy (Optional) – Exosome therapy for joint/tissue repair.
- Hyperbaric Oxygen Therapy (HBOT) – 1-2x/week (2.0 ATA, 60 min).
- Photobiomodulation (PBM) – Red light therapy 5x/week for mitochondrial health.
🏆 Phase 3: Peak Performance & Longevity Maintenance (Week 11-12)
Goal: Lock in gains, optimize biomarkers, and transition to a sustainable long-term protocol.
📈 Final Biomarker Retesting
- Repeat full blood panel, DEXA, VO2 max, cognitive tests.
- Compare pre/post telomere length, NAD+, inflammation markers.
🔄 Long-Term Maintenance Plan
- Nutrition: Cyclical keto (5 days keto, 2 days refeed) + 16:8 fasting.
- Supplements: NMN, resveratrol, magnesium, omega-3s (daily) + senolytics 1x/month.
- Exercise: 3x strength, 2x HIIT/VO2, 2x Zone 2, 1x recovery.
- Recovery: Daily sauna/cold, HRV-guided training, neurofeedback 2x/week.
- Cognitive: Dual N-Back 3x/week, noopept cycling, microdosing (if applicable).
🎯 Expected Outcomes After 3 Months
✅ Metabolic Health:
- HbA1c <5.0%, fasting glucose <85 mg/dL, insulin <5 μU/mL
- Ketone levels 0.5-3.0 mM (fasting)
- Omega-3 index >8%
✅ Longevity Biomarkers:
- hs-CRP <0.5 mg/L, IL-6 <1 pg/mL
- Testosterone (optimal range for age), DHEA-S >200 μg/dL
- NAD+ levels increased by 30-50%
✅ Physical Performance:
- VO2 Max increased by 10-15%
- Strength gains (5-10% 1RM improvement)
- Body fat % reduced by 2-4%, muscle mass increased
✅ Cognitive Function:
- Dual N-Back score improved by 20-30%
- Reaction time & processing speed enhanced
- BDNF levels increased
✅ Stress & Recovery:
- HRV increased by 10-20%
- Deep sleep >20% of total sleep
- Cortisol rhythm normalized (AM spike, PM drop)
🚀 Final Notes
- Personalization is key – Adjust dosages, fasting windows, and exercise based on real-time biometric feedback.
- Cycle supplements to prevent tolerance (e.g., NMN 5 days on/2 off).
- Prioritize sleep & recovery – HRV, deep sleep, and stress resilience are the foundation.
- Consider epigenetic testing (e.g., TruDiagnostic) for long-term longevity insights.
This plan is aggressive but sustainable—designed for a highly motivated biohacker who wants to push the limits of human performance and lifespan extension.
Ready to begin? 🚀 Let’s optimize.
Qwen: Qwen3.5 Flash
DISCLAIMER: I am an AI, not a doctor or healthcare provider. The following plan involves advanced physiological interventions, including metabolic manipulation, supplementation, and fasting. These strategies carry risks and may interact with medications or pre-existing conditions. You must consult with a qualified medical professional before starting any new diet, exercise, or supplementation regimen. This plan is for educational and informational purposes only.
The 12-Week Longevity & Performance Optimization Protocol
Executive Summary
This plan is designed to maximize Healthspan (years of healthy life) and Function (performance output). It relies on the four pillars of longevity: Metabolic Flexibility, Cellular Repair (Autophagy), Inflammation Reduction, and Hormonal Optimization.
The Strategy:
- Months 1: Metabolic Adaptation & Baseline Establishment.
- Month 2: Autophagy & Cellular Stress Resistance.
- Month 3: Integration & Peak Performance (The "Green Zone").
Pillar 1: Nutritional Architecture (Metabolic Flexibility)
We will utilize a Cyclical Ketogenic Approach. This preserves muscle glycogen for performance while maximizing fat oxidation for longevity.
1. The Feeding Window
- Weeks 1-2 (Adaptation): Time-Restricted Feeding (TRF) 14:10 or 16:8. No calories after 8 PM.
- Weeks 3-12 (Optimization): TRF 16:8 (default). One Day Per Week (usually Friday) Intermittent Fasting (IF) 24-hour fast (Water/Electrolytes only).
- Carbohydrate Cycling:
- Rest Days: <30g Net Carbs (Strict Keto).
- Heavy Training Days: 50-80g Net Carbs (Post-workout only) to replenish glycogen.
2. Macronutrient Targets
- Protein: 1.6g to 2.2g per kg of body weight (Prevent sarcopenia). Prioritize leucine-rich sources (eggs, whey isolate, lean beef).
- Fats: 60-70% of calories (Monounsaturated & Saturated). Sources: Avocado, olive oil, MCT oil, fatty fish.
- Fiber: 30g+ daily (Vegetables) for microbiome diversity.
3. The "Longevity Foods" Protocol
- Cruciferous Vegetables: Broccoli sprouts (Sulforaphane) daily (30g).
- Polyphenols: Berries (low GI), dark chocolate (85%+), Green Tea (EGCG).
- Omega-3s: Aim for EPA/DHA ratio of 2:1.
Pillar 2: Advanced Supplementation Stack
Note: Dosages are based on current human literature. Cycle specific compounds to prevent receptor downregulation.
Daily Foundation (Non-Negotiable)
| Supplement | Dosage | Timing | Purpose |
|---|---|---|---|
| Magnesium Threonate | 144mg (Elemental Mg) | Morning/Before Bed | Cognitive function, NMDA receptor regulation. |
| Magnesium Glycinate | 200-400mg | Before Bed | Muscle relaxation, sleep quality. |
| Vitamin D3 + K2 (MK-7) | 5,000 IU D3 / 100mcg K2 | With Fat Meal | Immune function, calcium deposition (not arteries). |
| Omega-3 (EPA/DHA) | 2g (Combined) | With Largest Meal | Anti-inflammatory, membrane fluidity. |
| Creatine Monohydrate | 5g | Anytime (Post-workout preferred) | Cognitive energy (PCr), muscle retention. |
| CoQ10 (Ubiquinol) | 200mg | Morning | Mitochondrial ATP production. |
Longevity & Autophagy (Cycle: 5 Days On, 2 Days Off)
| Supplement | Dosage | Timing | Purpose |
|---|---|---|---|
| NMN or NR (NAD+) | 500mg - 1000mg | Morning (Empty Stomach) | Sirtuin activation, DNA repair. |
| Spermidine | 6mg | With Lunch | Induces autophagy. |
| Pterostilbene | 50mg | With Fat Meal | Synergizes with Resveratrol. |
| Resveratrol | 500mg | With Fat Meal | Sirtuin activation, insulin sensitivity. |
Cognitive & Stress (Daily)
| Supplement | Dosage | Timing | Purpose |
|---|---|---|---|
| L-Theanine | 200mg | Morning/Pre-Workout | Focus without jitters. |
| Lion's Mane | 1000mg (Extract) | Morning | NGF (Nerve Growth Factor). |
Cycling Strategy:
- NMN/Resveratrol: Cycle 5 days on/2 days off to prevent mTOR downregulation.
- Adaptogens (Ashwagandha/Rhodiola): Cycle every 3 months (4 weeks on, 1 week off) to prevent blunting of stress hormones (HPA axis reset).
Pillar 3: Movement & Training Protocol
The goal is to increase VO2 Max, prevent Sarcopenia, and improve Mitochondrial Density.
Weekly Schedule
- Monday: Zone 2 Cardio (45-60 mins) + Mobility Flow.
- Tuesday: Strength Training (Hypertrophy Focus).
- Wednesday: Zone 2 Cardio + Sauna Protocol.
- Thursday: HIIT + Strength (Power Focus).
- Friday: 24-Hour Fast Day (Light Walk only).
- Saturday: Zone 5 Intervals (VO2 Max) + Core.
- Sunday: Active Recovery (Hiking/Nature) + Cold Plunge.
Specific Protocols
- Zone 2 Cardio: 60-70% of Max Heart Rate. "Conversational pace." Essential for mitochondrial biogenesis.
- Zone 5 HIIT: 30 seconds maximal effort / 4 minutes rest. Repeat 6-8 times. Increases VO2 Max (strongest predictor of longevity).
- Strength: Compound movements (Squat, Deadlift, Press). 3-5 sets of 5-8 reps. Progressive overload is mandatory.
- Thermal Stress:
- Heat: 15-20 mins at 80°C+ (176°F+) after training.
- Cold: 2-3 mins at 10-15°C (50-59°F) upon waking (before coffee).
Pillar 4: Circadian Biology & Sleep Optimization
Sleep is the primary driver of glymphatic clearance (brain detox).
Morning Protocol (The "On Ramp")
- 06:00: Wake up. View 10,000 Lux sunlight immediately (outside, no sunglasses) for 10 mins.
- 06:15: Hydrate (1L water + electrolytes).
- 06:30: Cold exposure (Ice bath or cold shower).
- 07:30: Caffeine intake (Only after cortisol peak, approx. 90 mins after waking).
Evening Protocol (The "Off Ramp")
- 19:00: Last meal (aligned with fasting window).
- 20:00: Blue light blocking (amber glasses) or digital sunset.
- 21:00: Room temperature drop to 18°C (65°F).
- 21:30: No screens. Read physical books or meditate.
- 22:30: Sleep (Target: 8-9 hours).
- Tech: Use Oura/Whoop. Aim for >80% Readiness Score.
Pillar 5: Stress Resilience & Neurofeedback
HRV Training (Heart Rate Variability)
- Tool: HRV4Training or Oura Ring.
- Goal: Increase resting HRV baseline.
- Protocol:
- Daily Coherence: 5 minutes of coherent breathing (5.5 seconds inhale, 5.5 seconds exhale) upon waking.
- Threshold: If HRV drops >15% from baseline for 3 days, reduce training intensity and prioritize sleep/Calorie intake.
Neurofeedback (Optional Advanced)
- If available, utilize Alpha-Theta training to improve focus and reduce anxiety.
- Daily Practice: 10 mins Binaural Beats (Theta waves 4-7Hz) during rest periods.
Pillar 6: Data & Tracking (The Feedback Loop)
You cannot improve what you do not measure.
1. Wearables
- Primary: Oura Ring or Whoop Strap 4.0 (Focus on HRV, Sleep Efficiency, and Resting Heart Rate).
- Secondary: Apple Watch or Garmin (For active training metrics).
- Metrics to Watch:
- rHRV: Resting Heart Rate Variability (Target: Increasing trend).
- Sleep Stages: Deep sleep % (Target: >15%).
- Recovery Score: (Target: Consistently >75%).
2. Continuous Glucose Monitor (CGM)
- Protocol: Wear a CGM (e.g., Levels, Nutrisense) for Weeks 1-4.
- Goal: Identify "Glucose Spikes."
- Target: Post-meal glucose < 140 mg/dL. Return to baseline within 2 hours.
- Action: If spike > 160 mg/dL, reduce carbohydrate load next time or add vinegar before meal.
3. Blood Work (Quarterly)
- Baseline: Before starting.
- Mid-point: Week 8.
- End: Week 12.
- Key Markers:
- HbA1c: < 5.4% (Target).
- hs-CRP: < 1.0 mg/L (Inflammation).
- ApoB: < 80 mg/dL (Cardiovascular risk).
- Homocysteine: < 8 µmol/L (Methylation status).
- IGF-1: < 140 ng/mL (Keep lower for longevity, higher for muscle—balance needed).
- Testosterone/Estrogen: Free and Total ratios.
- Ferritin: 50-100 ng/mL (Optimal for performance).
Phase Breakdown: The 3-Month Progression
Month 1: The Reset (Adaptation)
- Focus: Blood sugar stabilization and sleep hygiene.
- Diet: 16:8 Fasting. Low carb, high fat. Eliminate seed oils and processed sugar.
- Training: Zone 2 focus. 2x Strength. No HIIT yet.
- Supplements: Foundation stack only.
- Metric Goal: Establish HRV baseline. Stabilize fasting glucose < 90 mg/dL.
Month 2: The Stressor (Autophagy)
- Focus: Cellular cleanup and metabolic flexibility.
- Diet: Introduce one 24-hour fast. Increase fasting window to 18:6 on training days.
- Training: Introduce Zone 5 HIIT. Add Sauna (4x/week).
- Supplements: Add NMN and Spermidine.
- Metric Goal: Reduce resting heart rate by 5 bpm. Increase Deep Sleep %.
Month 3: The Optimization (Peak)
- Focus: Cognitive output and performance integration.
- Diet: Carb cycling fully implemented based on CGM data.
- Training: Maintain Zone 5 for VO2 Max. Test 1RM Strength.
- Supplements: Evaluate efficacy. Cycle off Resveratrol/NMN for 2 weeks to test baseline.
- Metric Goal: Maximize HRV score. Achieve target HbA1c.
Emergency Protocols & Troubleshooting
- Overtraining: If HRV drops >20% and mood sours: Stop HIIT/Heavy Lifting. Switch to Zone 1 walking. Prioritize sleep. Increase calories (specifically carbohydrates).
- Keto Flu: During adaptation, increase Sodium (5g), Potassium (4g), and Magnesium.
- Stalled Progress: If weight/energy stalls for >2 weeks: Perform a "Diet Break" (2 days at maintenance calories with higher carbs) to reset leptin.
- Illness: Stop fasting. Prioritize electrolytes and hydration. Resume supplements only when symptoms subside.
Final Note on Sustainability
Biohacking is not a sprint; it is a lifestyle architecture. The most "advanced" intervention is consistency.
- Do not obsess over single data points (e.g., one night of poor sleep).
- Look at the 30-day trend lines.
- Enjoy the longevity journey; the data should serve your life, not dictate it.
Vote
11 / 18
Michelin Star Recipe Designplanning
Design an innovative, multi-component dish worthy of a 3-star Michelin restaurant.
Mistral Large 2
Michelin 3-Star Dish: "Ocean’s Whisper & Forest’s Breath"
Conceptual Narrative: This dish is a poetic dialogue between two seemingly disparate ecosystems—the ocean’s depths and the forest floor—united through texture, temperature, and memory. The "Ocean’s Whisper" represents the briny, umami-rich essence of the sea, embodied in a smoked eel and kelp consommé with fermented sea urchin custard, while the "Forest’s Breath" evokes the earthy, aromatic soul of the woods through charred wild mushroom tea, black garlic soil, and pine-infused honeycomb. The dish is a meditation on transience: the eel’s journey from river to sea mirrors the fleeting nature of flavor, while the mushrooms’ mycelial network symbolizes hidden connections beneath the surface.
The plating is a living diorama—a miniature landscape where edible "rocks" (compressed rye bread) cradle "tide pools" of consommé, and "moss" (microgreens and edible flowers) sprouts from a "forest floor" of black garlic soil. The diner is invited to interact with the dish, using a smoked cedar spoon to stir the consommé and release its aroma, or breaking the honeycomb to drizzle its nectar like morning dew.
Component 1: Smoked Eel & Kelp Consommé with Fermented Sea Urchin Custard
Unusual Pairing: Cold-smoked eel + fermented sea urchin (uni) + dulse seaweed Techniques: Cold smoking, sous-vide fermentation, consommé clarification, spherification (reverse)
Ingredients:
-
For the Consommé:
- 500g fresh eel (sourced from sustainable fisheries, e.g., Dutch or Japanese eel)
- 100g dulse seaweed (dried, from Maine or Iceland)
- 50g kombu (first-grade, from Hokkaido)
- 2L fish stock (made from eel bones, fennel, and white wine)
- 100g fermented sea urchin (see below)
- 1 egg white (for clarification)
- 1 tsp yuzu kosho (Japanese citrus-chili paste)
- 0.5g xanthan gum (for body)
- Smoking wood: Applewood + cedar chips (3:1 ratio)
-
For the Fermented Sea Urchin Custard:
- 200g fresh sea urchin (from Hokkaido or Santa Barbara)
- 100g heavy cream (cultured, 48-hour ferment)
- 2 egg yolks
- 10g sugar
- 2g salt
- 1g agar-agar (for set)
- 0.5g sodium alginate (for spherification)
-
Garnish:
- Micro shiso and sea aster (foraged coastal greens)
- Gold leaf (edible, 24k)
Method:
-
Cold-Smoke the Eel:
- Fillet the eel into 1cm-thick strips. Cure in 3% salt + 2% sugar for 2 hours, then cold-smoke at 20°C (68°F) for 4 hours with applewood and cedar. Reserve half for consommé; dice the other half for garnish.
-
Ferment the Sea Urchin:
- Blend fresh uni with cream, yolks, sugar, and salt. Sous-vide at 75°C (167°F) for 30 minutes, then strain through a chinois. Add agar-agar, pour into hemispherical molds, and chill. Once set, coat in a 1% sodium alginate bath for 2 minutes to create a thin membrane (reverse spherification).
-
Clarify the Consommé:
- Simmer eel bones, dulse, and kombu in fish stock for 1 hour. Strain, then clarify with egg white (racking method). Reduce by half, add yuzu kosho and xanthan gum. Chill and reserve.
-
Assembly:
- Place a uni custard sphere in a hand-blown glass spoon (or small ceramic dish). Ladle chilled consommé around it. Garnish with diced smoked eel, micro shiso, and gold leaf.
Component 2: Charred Wild Mushroom Tea with Black Garlic Soil & Pine Honeycomb
Unusual Pairing: Charred matsutake mushrooms + black garlic + pine resin honey Techniques: Dehydration, freeze-drying, fat-washing, honeycomb crystallization
Ingredients:
-
For the Mushroom Tea:
- 200g matsutake mushrooms (fresh, from Oregon or Japan)
- 100g chanterelles (foraged or from Pacific Northwest)
- 50g porcini powder (dehydrated and ground)
- 1L mushroom stock (simmered with thyme and bay leaf)
- 10g toasted buckwheat (for umami)
- 5g white miso paste
- 1 smoked cedar plank (for charring)
-
For the Black Garlic Soil:
- 200g black garlic (fermented for 60 days, from Korea or Spain)
- 100g compressed rye bread (baked, dehydrated, and ground)
- 50g toasted hazelnuts (finely chopped)
- 20g activated charcoal powder (food-grade)
- 10g maltodextrin (for texture)
- 5g smoked salt
-
For the Pine Honeycomb:
- 200g raw honey (from pine forest regions, e.g., Turkey or Greece)
- 10g pine resin (food-grade, from Greece)
- 1g sodium bicarbonate (for aeration)
- Edible silver leaf (for shimmer)
Method:
-
Char the Mushrooms:
- Slice matsutake and chanterelles into 1cm-thick pieces. Sear on a smoking cedar plank over high heat until deeply charred. Dehydrate at 60°C (140°F) for 6 hours, then grind into a coarse powder.
-
Infuse the Tea:
- Simmer mushroom stock with porcini powder, buckwheat, and miso for 30 minutes. Strain, then fat-wash with 100g brown butter (melt, infuse for 1 hour, then freeze and strain). Serve in a pre-warmed ceramic teapot with a charred mushroom chip as a lid.
-
Make the Black Garlic Soil:
- Blend black garlic, rye bread, hazelnuts, and charcoal into a fine powder. Mix with maltodextrin and smoked salt. Reserve in an airtight container to maintain crispness.
-
Crystallize the Pine Honeycomb:
- Warm honey with pine resin until dissolved. Whip with sodium bicarbonate until frothy, then pour into a silicone mold. Bake at 150°C (300°F) for 10 minutes until golden. Brush with edible silver leaf.
-
Assembly:
- Mold the black garlic soil into a small "hill" on the plate. Place a quail egg shell (cleaned and filled with mushroom tea) at the base. Rest the pine honeycomb on top like a "rock." Garnish with foraged wood sorrel and frosted violets.
Component 3: Edible Landscape & Interactive Elements
Techniques: Compression, dehydration, aroma diffusion
Ingredients:
- Compressed Rye "Rocks":
- 200g rye bread (baked, compressed in a vacuum bag with beetroot powder and salt)
- Smoked Cedar Spoon:
- Hand-carved cedar spoon, lightly smoked with juniper berries
- Aroma Diffuser:
- Pine needle essential oil (food-safe) + iodine tincture (for ocean scent) in a glass vial under the plate
Method:
-
Shape the "Rocks":
- Cut rye bread into irregular shapes, brush with beetroot powder slurry, and compress in a vacuum bag for 24 hours. Dehydrate at 50°C (122°F) until stone-like.
-
Prepare the Spoon:
- Lightly char a cedar spoon over a flame, then rub with crushed juniper berries. Serve alongside the consommé for stirring.
-
Aroma Diffusion:
- Place a drop of pine oil and iodine tincture on a cotton ball under the plate. The diner’s movement will release the scent as they eat.
Plating & Service Sequence:
-
First Bite (Ocean’s Whisper):
- The consommé spoon is presented on a slate slab with a miniature driftwood stand. The diner stirs the consommé to release the eel’s smoke, then breaks the uni custard with the spoon.
-
Second Act (Forest’s Breath):
- The mushroom tea is poured tableside from the ceramic pot into the quail egg shell. The diner cracks the pine honeycomb over the "soil," letting it drip like sap.
-
Finale (Landscape Interaction):
- The diner is encouraged to crush the rye "rocks" into the soil, releasing a nutty aroma, and to inhale the diffused scents before the last bite.
Sourcing Notes for Specialized Ingredients:
| Ingredient | Source | Substitute (if unavailable) |
|---|---|---|
| Matsutake mushrooms | Foraged & Found Edibles (US) | Porcini or king oyster mushrooms |
| Fermented sea urchin | Catalina Offshore Products (US) | Fresh uni + 24-hour miso fermentation |
| Black garlic | Amazon or Korean markets | Slow-cooked garlic (60°C for 40 days) |
| Pine resin honey | MeliBio (US) or Greek specialty shops | Regular honey + 1% pine essential oil |
| Dulse seaweed | Maine Coast Sea Vegetables | Nori or wakame |
| Smoked cedar plank | Smoking Wood | Applewood + cedar oil |
Why This Dish Belongs in a 3-Star Kitchen:
-
Unusual Pairings with Purpose:
- The eel + uni + kelp trio creates a triple umami bomb, while the mushroom + pine + black garlic evokes a primeval forest. The contrasts (hot/cold, briny/earthy) are deliberate and harmonious.
-
Advanced Techniques:
- Cold smoking, reverse spherification, fat-washing, and aroma diffusion elevate the dish beyond mere flavor—it’s a multi-sensory experience.
-
Plating as Art:
- The edible diorama invites interaction, making the diner an active participant. The smoked spoon and scent diffusion engage touch and smell, not just taste.
-
Narrative Depth:
- The dish tells a story of migration (eel), decay (fermented uni), and rebirth (mushroom mycelium), resonating on an emotional level.
-
Precision & Rarity:
- Ingredients like matsutake, fresh uni, and pine resin honey are seasonal, foraged, or labor-intensive, justifying their place in a 3-star tasting menu.
Final Thought:
This dish is not just food—it’s a fleeting ecosystem on a plate, where each bite reveals another layer of the ocean’s whisper or the forest’s breath. It challenges the diner to slow down, observe, and savor the invisible threads that connect us to nature.
Would you like a wine pairing suggestion to complete the experience? (Hint: A smoked German Riesling or aged Jura Vin Jaune would be transcendent.)
Qwen: Qwen3.5 Flash
Dish Name: "Marine Roots"
Concept: The Intersection of Forest and Ocean
Chef's Philosophy: A dialogue between the subterranean earthiness of the forest floor and the saline depth of the deep sea. This dish challenges the diner's perception of texture and terroir by elevating a humble mushroom to the status of a precious seafood.
Narrative:
In the deep twilight of a temperate rainforest, where the tide meets the moss, life exists in a liminal space. "Marine Roots" captures this moment. The King Oyster Mushroom represents the ancient, sturdy timber of the forest, transformed through precision to mimic the succulence of a sea scallop. It is bathed in the essence of the deep—Sea Urchin and Kelp—while grounded by the fermentation of Black Garlic and the resinous whisper of Pine. It is a dish of contrasts: solid yet dissolving, salty yet sweet, earthy yet aquatic.
Components Breakdown
- The "Scallop": Sous-vide King Oyster Mushroom, cured in sea salt and lemon essence.
- The Sauce: Black Garlic and Kelp Emulsion (Velouté).
- The "Caviar": Spherified Sea Urchin (Uni) Oil.
- The Crunch: Charred Pine Nut and Black Truffle Dust.
- The Garnish: Micro-laver (Edible Seaweed) and Pine Needle Infusion Oil.
Sourcing Notes (Specialized Ingredients)
- King Oyster Mushrooms (Pleurotus eryngii): Select large, straight, and firm specimens (approx. 12cm length). Sourced from a local organic farm to ensure maximum density and lack of moisture.
- Sea Urchin (Uni): Premium Hokkaido Uni (specifically Hokkaido Uni. Quality is paramount as it is the primary flavor driver. It must be consumed within 24 hours of harvesting).
- Black Garlic: Fermented for 12 weeks at 60°C to develop a molasses-like sweetness and soft texture. Sourced from a traditional fermentation specialist (e.g., Soy Sauce Master or similar artisanal producer).
- Kelp (Dulse or Kombu): Wild-harvested, sun-dried Dulse for a smoky, oceanic brine.
- Pine Nuts: Raw, pine nuts from a specific region (e.g., Italy or Turkey) to ensure a specific oil profile.
- Liquid Nitrogen: For instant freezing of textures.
Detailed Instructions
Component 1: The "Scallop" (King Oyster Mushroom)
Technique: Vacuum Sealing & Sous-vide
- Preparation: Trim the King Oyster mushrooms to remove the woody base. Using a mandoline, cut the stem into uniform cylinders (1.5 cm thick).
- Curing: Place the mushroom cylinders in a vacuum bag with 2% sea salt, 1% lemon zest, and a pinch of sugar. Vacuum seal.
- Sous-vide: Cook in a water bath at 58°C (136°F) for 45 minutes. This temperature renders the mushroom tender without losing its structural integrity, mimicking the texture of a scallop.
- Sealing: Remove from the bath. Pat extremely dry. Sear in a cast-iron pan with clarified butter and a drop of truffle oil. Only sear the edges to create a golden crust while keeping the center raw/soufflé-like.
- Cooling: Immediately flash freeze the seared mushrooms in liquid nitrogen to set the texture.
Component 2: Black Garlic & Kelp Emulsion
Technique: Reduction & Stabilization
- Black Garlic Paste: Blend 100g of Black Garlic with 50ml of warm water until smooth. Strain through a chinois to remove fibrous bits.
- Kelp Stock: Simmer 5g of dried Dulse Kelp in 250ml of water for 10 minutes. Strain.
- Reduction: Combine the Black Garlic paste and Kelp stock in a saucepan. Reduce by 50%.
- Emulsification: Remove from heat. Whisk in 30g of cold butter (cubed) to create a glossy velouté. Add 2g of xanthan gum (dissolved in 10ml water) to stabilize the emulsion and prevent separation at room temperature.
- Straining: Pass through a fine mesh sieve. Keep warm at 45°C.
Component 3: Spherified Sea Urchin Oil (The "Caviar")
Technique: Reverse Spherification
- Oil Base: Blend 100g of fresh Uni with 100ml of neutral grapeseed oil until smooth. Strain through cheesecloth.
- Sodium Alginate Solution: Dissolve 0.5g of Sodium Alginate in 100g of the Uni Oil. Let sit for 1 hour to remove air bubbles.
- Calcium Bath: Dissolve 2g of Calcium Chloride in 500ml of water.
- Spherification: Using a syringe or dropper, drop the Alginate mixture into the Calcium bath. Let sit for 90 seconds. The outer layer will solidify into a delicate membrane, encapsulating the liquid Uni.
- Rinsing: Rinse the spheres in cold water to stop the reaction. Store in cold water until service.
Component 4: Charred Pine Nut Crisp & Black Truffle Dust
Technique: Dehydration & Grinding
- Roasting: Toast 20g of Pine Nuts in a dry pan until golden brown. Crush into small shards.
- Black Truffle: Grate 5g of fresh Black Truffle.
- Mixing: Combine the crushed nuts and truffle.
- Drying: Spread on a dehydrator tray at 40°C for 2 hours to remove moisture without burning.
- Sieve: Pass through a fine sieve to create a dust.
Component 5: Assembly & Plating
Technique: Negative Space & Temperature Contrast
Equipment: Round ceramic plate (matte black), tweezers, small spoons.
- Base: Using a ring mold, place a small puddle of the Black Garlic & Kelp Emulsion in the center of the plate.
- Centerpiece: Place the seared King Oyster Mushroom directly atop the emulsion.
- The "Caviar": Using a spoon, carefully place 5-6 Spherified Uni Spheres around the mushroom. They should be scattered, not stacked.
- The Crunch: Sprinkle the Pine Nut & Truffle Dust lightly over the mushroom and emulsion.
- The Finish: Drizzle 3 drops of Pine Needle Infusion Oil in a spiral pattern around the plate.
- The Moss: Place a small tuft of Micro-laver (edible seaweed) on one side to represent the "forest floor."
Presentation:
The plate should look like a monochromatic landscape. The black of the plate mirrors the night sky. The golden mushroom sits like a sunken stone in a dark ocean. The glistening Uni spheres act as the stars. The diner must use the provided spoon to break the spheres, releasing the liquid Uni onto the emulsion and mushroom simultaneously.
Execution Notes for the Kitchen
- Temperature Control: The mushroom must be served warm (45°C), the Uni spheres must be cold (4°C), and the emulsion must be warm but not hot. This temperature contrast is crucial for the sensory experience.
- Timing: The Uni spheres must be prepared within 30 minutes of service to prevent the membranes from breaking or the flavor from oxidizing.
- Serving: The dish must be brought to the table immediately after plating. The Chef should accompany the dish, explaining the "Forest" and "Sea" narrative.
Flavour Profile
- Initial: Smoky, salty blast from the Uni sphere and Kelp emulsion.
- Mid: Sweet, molasses-like depth from the Black Garlic and the umami-rich mushroom.
- Finish: Resinous, piney freshness from the oil and nut dust, cleansing the palate.
Why This is a 3-Star Dish
- Deconstruction: It takes a vegetable and treats it with the reverence of a premium protein.
- Texture Play: The contrast between the creamy Uni, the crispy nut, the soft mushroom, and the velvety sauce creates a complex mouthfeel.
- Flavor Innovation: The pairing of Black Garlic (fermented sweetness) with Sea Urchin (oceanic brine) is rare and requires a deep understanding of umami synergy.
- Sustainability: Utilizing King Oyster Mushrooms reduces the carbon footprint compared to traditional game meats, while still delivering a high-end dining experience.
- Technical Precision: The reverse spherification and precise temperature control demonstrate the kitchen's mastery of modernist culinary science.
Vote
12 / 18
Autonomous Drone Simulatorweb design
Create an autonomous drone simulator with custom environment using ThreeJS
Mistral Large 2
Qwen: Qwen3.5 Flash
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