Elite Kitchen: Plant Based Diet CookBook

The IB curriculum includes a personal project, but what else is there beyond my obligations as a student? I began to consider. The pandemic has recently passed. We finally see the endemic, which is the light at the end of a very long tunnel.

During the epidemic, almost all of my family, friends, and relatives changed their eating and exercise habits. My family's nutrition and daily schedule underwent significant modifications. I'm taking over the lessons I learned from those times, applying them to my own personal project, and supporting them with data. I emphasize how even a small number of basic adjustments may have a big impact on people, communities, and the planet.

My purpose is to create data-driven awareness about the nutritional values of plant-based food, such that each of us can adopt a balanced approach.

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The Project: Elite Kitchen

My purpose is to create data-driven awareness about the nutritional values of plant-based food, such that each of us can adopt a balanced approach.

OBJECTIVES

Istartedwithasimpleobjective-Simplerecipesthathelp boostimmunityandareeasilyadaptablebyall.Istarted inquiringandcameacrossseveraldatapointsaspartofthis Themostintriguingdatapointwasthathistoricallyseveral athletesandfighters(startingwithGladiators,sometwo thousandyearsago)werepredominantlyconsumingplantbasedfoodorshiftedtoplant-basedfood.

I added another objective to the list, i.e., any approach I take must be inclusive and driven by data points Having an awareness will lead to a balanced approach Here are my objectives, which evolved over the duration of the project:

1. 2. 3. 4 5. 6.

Come up with recipes that a universal audience can easily adopt. Easy adoption is possible only when the ingredients are easily available, simple, and fast to cook, resulting in good health.

Every recipe will be tried by me multiple times to ensure it is tasty, easily adaptable, and universally acceptable.

Focus on the data points vs. having a blind belief or following hearsay. Focus on UN 17 sustainable goals

Kaizen approach - not everyone can immediately transform, and there is no need to. But if some audiences if they start a balanced approach, it will lead to the attainment of the UN's 17 sustainable goals.

Now a days, we keep hearing diabetes affecting many youngsters (in the age group of 25+) and sudden death of many youngsters. Another objective is to design recipes that can result in anti-inflammatory, detoxing, something that can reverse diabetes, and de-stressing

PART II: HOME MADE FRESH FRUIT JUICES

Juice at the store and juice prepared at home each have perks and drawbacks. Here is how I compare commercially available juice to homemade juice: 1 2.

Since the majority of juices sold in stores are manufactured from fruit concentrate, they might not be as healthful as juice made from fresh fruit The World Health Organization urges us to reduce our intake of added sugar, which is typically included in store-bought juices. No additives are used in homemade juice. One can customize homemade juice to their preferences Fresh homemade juice is healthier than canned or bottled juice found at grocery stores for the same mix of ingredients since it contains more vitamins, minerals, and other nutritional components like enzymes and flavonoids.

The time investment required to wash, peel, cut, mix, and clean is the biggest disadvantage to producing your own juices It takes two people approximately 15 minutes or one person about 25 to 30 minutes. Although it is a disadvantage, it can also be used as a tool for a digital detox and as a welcome diversion. It can also be a fun activity to strengthen family ties.

Your choices and needs will ultimately determine the best option I'm going to concentrate on the homemade juices in my Elite Kitchen. Things to remember while making homemade juices:

Fruits should have their skins removed, such as apples. Look for genuine organic sources when selecting grapes or berries; otherwise, you risk being exposed to a high level of pesticides since their skins cannot be removed. Make use of a dependable blender. You will lose the essential fiber if you filter out the pulp. Drink the juice within 15-20 minutes after preparation to reduce the chance of oxidation.

Carrots

H e m e U p

Hemoglobin enriching Fruit Juice

FRESH JUICE FROM POMEGRANATE, BEETROOT, CARROT, AND FRESH ARABIAN DATES.

6-7 Dates

1. 2. 3. 4. 5 6 7. 8. 9. 10. 11.

Wash all ingredients thoroughly Deseed dates Remove pomogranate seeds into a bowl Peel the carrot and beetroot skin Cut the carrot and beetroot into bite sized pieces Add all the ingredients into a blender Blend into a smooth paste Add 100 ml water Blend once again to make sure the paste is smooth Filter to separate the pulp from the juice Serve col

F r i e n d l y M e l o n s

DIRECTIONS

Wash all the ingedients thoroughly Peel the skin of the melons and ginger Cut the melons and ginger into bite size pieces to make the blending process faster Remove the seeds from the dates Add all the ingredients into a blender Blend everything into a smooth paste Add 100 ml water if required Blend once again to ensure the paste is smooth Filter to separate the pulp from the juice Squeeze half a lemon into the juice Serve cold or in room temperature

DIRECTIONS Wash all ingredients thoroughly Remove the skin on green apple and ginger Cut the green apple and ginger into bite size pieces to speed up the blending process. Remove the skin of orange Remove the seeds from the orange Orange seeds make the drink bitter, so removing seeds thoroughly is important. Remove the skin of pineapple Cut the pineapple into bite size pieces Cut the watermelon into bite size pieces Cut the celery into smaller pieces Peel and cut the tumeric if it's being used Put all the ingredients into a blender Blend into a smooth paste Separate the pulp from the juice and serve cold

PART III:

Home-made fresh Vegetable Soups

All three types of soup freshly prepared at home, restaurant-bought, and canned have advantages

Soup from a restaurant may be more accessible and come in a greater range of tastes and presentation options It could also be prepared by skilled chefs using top-notch ingredients While convenient, canned soups may include coloring and high levels of sodium Since you have control over the ingredients, homemade soup may be fresher and have fewer or no additives. Additionally, you can adjust the seasoning's intensity and flavor to your preferences. The time investment required to wash, peel, cut, mix, and clean is the biggest disadvantage to producing your own juices It takes two people approximately 15 minutes or one person about 25 to 30 minutes Although it is a disadvantage, it can also be used as a tool for a digital detox and as a welcome diversion It can also be a fun activity to strengthen family ties

Your choices and needs will ultimately determine the best option. I'm going to concentrate on the homemade soups in my Elite Kitchen Things to remember while making homemade soups:

1 2 3 4

Vegetables should have their skins removed, such as Carrots, Beetroots

For vegetables like Tomatoes, Ladyfinger, etc; use commercially available vegetable pesticide cleaners else you may be exposed to a high level of pesticides since their skins cannot be removed. Make use of a Vegetable cutter; it will reduce your cutting time by about 60%. You will lose the essential fiber if you filter out the pulp

Brocolli

DIRECTIONS

Thoroughly wash all of the vegetables. Divide the onion into quarters. Par-boil all ingredients except the pepper corns in 200ml of water. Bring the ingredients to room temperature after they have boiled In a blender, combine all of the boiled vegetables and pepper corns to make a smooth paste Pour the mixture into a container. On a medium heat, bring the mixture to a boil. Add salt to taste Constantly stir After cooking, squeeze half a lemon into the soup Serve hot

DIRECTIONS Boil pasta with 2 pinches of salt and 1 tablespoon of oil Once boiled, drain the water Keep the cooked pasta aside Heat a pan and add two tablespoons of olive oil Season it with basil, thyme, and cummin seeds Add very finely chopped onion, carrot, tomato puree and stir fry for 5-7 minutes Add salt to taste Add two tablespoon of pasta sauce Mix all the vegetables together Mix the cooked pasta to the vegetables Cook for 2-3 minutes on medium-high flame Garnish with coriander leaves (optional) Serve hot