Fifteen-day Plant-based Diet

Important notes about the 15-day diet:

• You can eat fruits between meals.
• If the fruits mentioned are not available, you can use other fruits.
• You can switch the order of the breakfast and dinner meals and days.
• During the diet, do some light exercise.
• Due to the warm temperament of the diet, people with the dominance of warm temperament should drink fumitory water and chicory water with fruit juice or nectar during the afternoon and snack meals, and eat fruits with a cooler temperament, such as cucumber, pomegranate, watermelon, etc.
• Chew your food thoroughly and stop eating before you are full.
• To relieve hunger, chew your food more.
• In this vegetarian diet, all meals except lunch are raw.
• If you use rice for lunch, it must be brown rice or rice with a tablespoon of rice bran.

Day One

🌞 Breakfast: Raw apple jam* + a glass of almond milk* or honey syrup

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🕙 10 AM  snack: An apple or apple juice

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☀️ Lunch: Ghormeh Sabzi without meat* + brown rice or rice with rice bran

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🌛 Afternoon snack: A suitable fruit or nectar

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🌚 Dinner: 14 almonds + 5 figs (or fig milk*) + one fruit

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Raw jam recipe:

Grate or chop a quantity of seasonal fruits such as carrots, apples, bananas, quince, etc. (except watermelon) (so that no water falls out) and mix with a tablespoon of honey and a tablespoon of raw almond powder. If desired, you can add the juice of half a fresh Shirazi lemon to the prepared mixture and enjoy it. You can prepare a different type of jam every day and enjoy it.

 

Almond milk recipe:

Ingredients:

• Raw and sweet almonds ➖ 14
• Honey ➖ one tablespoon
• Mixed or Fortifying groats (Saviq) ➖ one teaspoon
• Tragacanth gum* ➖ one teaspoon
• Cool water ➖ one glass
• Rose water or musk willow or orange blossom water ➖ half a glass

Instructions:

1. Soak 14 raw and sweet almonds with some water and place them on the stove. As soon as it boils, turn off the heat and wait for it to cool completely.
2. Then peel the almonds and wash them with cool water.
3. Mix the prepared almonds with a tablespoon of honey, a glass of cold water, a teaspoon of mixed or Fortifying Saviq, and half a cup of rosewater or musk willow or orange blossom water for 3 to 5 minutes in a mixer.

• To improve the taste of this herbal children's milk, you can also use natural vanilla.

Tragacanth gum:
Tragacanth gum or Gond Katira or Ketira jelly is, in fact, a plant syrup called Gon, which, when cut with a knife, the root comes out and dries in contact with the air and is the healthiest and best jelly that can be obtained in nature and most importantly, it is a plant.
To prepare Tragacanth gum, mix one tablespoon of agar powder with a cup of water and let it rest in the refrigerator for half an hour until it becomes a transparent jelly.

 

Ghormeh Sabzi or Perian herbal stew Recipe:

Ingredients: (for 6 to 7 people)

• Red beans ➖ 200 grams or 6 tablespoons
• Medium onion ➖ 1 medium size
• Cleaned Ghormeh Sabzi vegetables ➖ one kilogram
• Olive oil ➖ 8 tablespoons
• Omani lemon ➖ 4 tablespoons
• Salt, pepper, turmeric, cinnamon, cardamom, black cumin ➖ as needed. 

Instructions:

1. Soak the beans you soaked overnight to cook so that after boiling, all the water is gone.
2. Then chop the Ghormeh Sabzi's vegetable and onions and pour them into a suitable container with a few cups of water and put it on the heat until it boils.
3. Then reduce the heat, add the beans, salt, pepper, and spices to the stew and let it simmer slowly until it boils and is cooked.
4. Then add the Omani lemon to the food and mix it.
5. Then pour the olive oil on the stew, reduce the heat, and remove the pot to settle the stew well and cover the entire surface of the stew with oil.

You can prepare various stews such as Qeyme, Celery, Kangar, etc. with this herbal preparation.

 

Fig milk recipe (flavored fruit milk):

To prepare fig milk, you can add 5 fresh or soaked dried figs along with the almond milk recipe.

*Instead of figs, you can use fruits of your choice such as bananas, mangoes, strawberries, etc.

 

Day 2

🌞 Breakfast: Apple pie*

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🕙 10 AM  snack: One apple or celery apple juice

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☀️ Lunch: Fesenjan stew without meat* + brown rice or rice with rice bran

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🌛 Afternoon snack: 2 bush cucumbers + 3 to 5 dates

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🌚 Dinner: Sprouts salad*

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Apple Pie Recipe:

Ingredients:

• Apples ➖ 2
• Peeled almond powder ➖ 1 cup
• Coconut powder ➖ 2/3 cup
• Cinnamon powder ➖ 1 tablespoon
• Green cardamom powder ➖ 1 teaspoon
• Natural honey ➖ as needed
• Rosewater ➖ 4 tablespoons

Instructions:

1. First, wash the apples and cut off the top of each apple in a cone shape.
2. Then, empty the inside of the apples, separate the seed skin, and grind the apple flesh.
3. Mix the ground apple with almond and coconut powder and other ingredients until it becomes uniform.
4. Now, fill the inside of the apples with this mixture, place the top of the apple on the apple, and put it in the refrigerator until ready to serve.

Enjoy your delicious apple pie! 🥧

 

Fesenjan Stew without Meat Recipe:

Ingredients:

• Walnuts and almonds ➖ equal amounts of each
• Medium-sized apple ➖ 1
• Medium-sized onion ➖ 1
• Red carrot ➖ 2
• Butternut squash ➖ 500 grams
• Pomegranate paste ➖ 3 tablespoons
• Grape syrup (optional) ➖ 2 to 3 tablespoons
• Olive oil ➖ 3 tablespoons
• Salt, cinnamon, and saffron ➖ half a teaspoon of each

Instructions:

1. First, grind the walnuts and almonds with one finely chopped onion and two cups of water in a suitable container and place it on the stove over low heat to cook.
2. Then, add 3 tablespoons of olive oil and a little salt to it and let it boil and oil float over time.
3. Note that if the stew’s concentration increases during cooking, add some warm water to it.
4. Peel the red carrot and butternut squash, grate them separately along with the apple, and cook them with a little water until they become uniform.
5. When the oil of the stew has completely reached the surface, add this mixture to it and mix well with an electric mixer.
6. Then add pomegranate paste, cinnamon, and saffron to it, mix well, and let the stew cook for another 20 minutes until it is completely cooked.
7. Note: Some people like this stew sour, and some others like it sweet. If we want to sweeten it, it is better to add some grape syrup to it.

Enjoy your delicious Fesenjan stew! 🍲.

Sprouts Salad Recipe:

Ingredients:

• Wheat germs ➖ 1/2 cup
• Mung bean sprouts ➖ 3 tablespoons
• Lentil sprouts ➖ 2 tablespoons
• Chickpea sprouts ➖ 2 tablespoons
• Alfalfa seed sprouts ➖ 1 tablespoon
• Clover seed sprouts ➖ 1 tablespoon
• Tomato ➖ 1 medium-sized
• Fresh parsley ➖ 30 sprigs
• Tomato sauce* ➖ as needed

Instructions:

1. Mix all the sprouts together and pour them into a suitable container.
2. Then, chop the parsley and add it to the sprouts.
3. Next, finely chop the tomato and add it to the other ingredients.
4. Finally, use tomato sauce and enjoy your delicious sprout salad!

Tomato Sauce Recipe:

• Large ripe tomatoes ➖ 2
• Medium fresh garlic ➖ 1 clove
• Dried mint ➖ 1 tablespoon
• Salt ➖ half a teaspoon
• Red pepper ➖ one-fourth teaspoon
• Tragacanth gum ➖ 2 tablespoons
• Olive oil ➖ half a cup
• Apple cider vinegar ➖ 1 tablespoon

Instructions:

1. First, wash and chop the tomatoes.
2. Then, peel the garlic and mix it with salt, pepper, vinegar, cetera gel, dried mint, and olive oil in a blender and mix well until a uniform solution is obtained and it becomes thick.

Enjoy your delicious sprouts salad! 🥗.

Day 3

🌞 Breakfast: Vegan banana milk (for recipe, refer to Day 1) or banana jam (for recipe, refer to Day 1) + almond milk or honey syrup

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🕙 10 AM snack: One apple or celery apple juice

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☀️ Lunch: Dum Pukht* or other types of Dums (Dum is to keep food on slow fire)

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🌛 Afternoon snack: Seasonal fruit or proportionate nectar

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🌚 Dinner: Special salad*

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How to make Dum Pukht (for 5-6 people):

Ingredients:

• High-quality Iranian rice ➖ 4 cups
• Second bran of rice ➖ 1 tablespoon
• Yellow split peas ➖ 4 tablespoons
• Turmeric ➖ 1 tablespoon
• Saffron ➖ half a teaspoon
• Sesame or olive oil ➖ 5 to 6 tablespoons
• Cinnamon ➖ 1 teaspoon
• Salt ➖ as needed

Instructions:

1. First, wash the yellow split peas and put them in a suitable container with enough water on heat until they are half-cooked and the water is drained without being mashed.
2. Then, mix the half-cooked yellow split peas with rice, water, turmeric, cinnamon, saffron, and a little salt, and put it on heat until it boils and the water is also drained.
3. Then add the oil to it and let it simmer.
4. After simmering the Dum Pukht, strain it into a suitable container and serve.

Special Salad Recipe:

Ingredients:

• Carrot ➖ 1 grated
• Cabbage ➖ 7 leaves
• Cucumber ➖ 2
• Cabbages of various types (including white, red cabbage, cauliflower, and broccoli) ➖ as needed (optional)
• Wheat germs ➖ 2 to 3 tablespoons
• Small onion ➖ 1
• Raw almonds ➖ 14
• Apple ➖ 1
• Medium-sized ripe tomato ➖ 2
• Salt ➖ as needed
• Olive oil ➖ 5 tablespoons
• Washed raisins ➖ 1 tablespoon
• Raw sesame with skin ➖ 1 tablespoon
• Dried pennyroyal ➖ 1 tablespoon
• Fresh lemon ➖ as needed
• Raw garlic ➖ 1 clove grated
• Coconut powder ➖ 1 tablespoon

Instructions:

1. Finely chop all the ingredients and pour them into a suitable container.
2. Then, add pennyroyal, wheat germs, raisins, fresh lemon juice, olive oil, and salt to it, and mix well. Finally, sprinkle coconut powder on the salad.
3. This salad should be chewed well.

Day 4

🌞 Breakfast: Marmalade*

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🕙 10 AM snack: One apple or celery apple juice

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☀️ Lunch: Vegan meat broth*

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🌛 Afternoon snack: Seasonal fruit or proportionate nectar + one cucumber

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🌚 Dinner: Special date milk*

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How to make Marmalade:

Ingredients:

• Apple (or any fruit of your choice such as apricots, strawberries, mangoes, etc.) ➖ 2
• Honey ➖ 1 tablespoon
• Cetera gel ➖ half a tablespoon
• Coconut powder ➖ 1 tablespoon
• Pistachio powder ➖ 1 teaspoon
• Cool water ➖ half a cup

Instructions: 

1. First, wash the apples and place them in a sieve to drain any excess water. Then, remove the seed coats and chop them.
2. Pour the fruit pieces into a blender and add cetera gel, water, honey, and coconut powder to it. Mix well until a relatively firm paste is obtained. (Adjust the concentration by adding more or less water.)
3. Pour the resulting paste into a suitable container and garnish it with pistachio powder. Place it in the refrigerator until ready to serve.

Vegetable Broth Recipe:

Ingredients:

• Chickpeas ➖ 5 tablespoons
• Lentils ➖ 4 tablespoons
• Wheat ➖ 1/2 cup
• Medium onion ➖ 1
• Medium-sized potatoes ➖ 3
• Garlic ➖ 1 clove
• Black pepper ➖ half a teaspoon
• Tomatoes ➖ 3
• Lemon peel ➖ 3 tablespoons
• Olive, sesame, or sunflower oil ➖ 5 tablespoons
• Salt ➖ as needed
• Turmeric, cinnamon, black cumin, green cardamom, and saffron ➖ half a teaspoon each

Instructions:

1. Soak chickpeas, lentils, and wheat overnight with chopped onions.
2. Blend tomatoes with garlic and a cup of water until smooth. Add black pepper, chopped potatoes, and the blended mixture to the soaked ingredients.
3. Add salt, oil, lemon peel, and other spices to the mixture and simmer until cooked. If the broth becomes too thick, add boiling water.
4. Pour the broth into a suitable container and add the remaining ingredients. Mix well and serve.

Special Date Milk Recipe:

Ingredients:

• Almonds ➖ 14
• Honey ➖ 1 tablespoon
• Tragacanth gum ➖ 1 tablespoon
• Mixed or Fortifying groats (Saviq) ➖ 1 tablespoon
• Dates ➖ 5
• Sesame ➖ 5 tablespoons
• Coconut powder ➖ 1 tablespoon
• Cool water ➖ 1 cup

Instructions:

1. Peel the almonds according to the almond milk recipe.
2. Remove the date seeds.
3. Mix all the ingredients in a blender for 3 to 5 minutes.

Enjoy your meal! 

Day 5

🌞 Breakfast: Plant-based rice pudding* + fruit

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🕙 10 AM snack: An apple or celery juice

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☀️ Lunch: Tomato pilaf*

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🌛 Afternoon snack: Fruit or nectar + a cucumber

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🌚 Dinner: 5 Indian almonds + 5 figs + a type of fruit

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Plant-based rice pudding recipe:

Ingredients:

• Raw almonds ➖ 14
• Cool water ➖ 1 cup
• Natural honey ➖ 1 tablespoon
• Brown rice flour ➖ 1 and a half teaspoons
• Katera gel ➖ half a cup
• Rosewater ➖ 2 tablespoons
• Cardamom extract ➖ 1 tablespoon

Instructions:

1. Soak the raw almonds and peel them. Rinse them and blend them with water in a blender to make almond milk.
2. Add brown rice flour, katera gel, rosewater, and cardamom extract to the almond milk and mix well to make rice milk.
3. Pour it into a suitable container and refrigerate it until ready.
4. Now pour honey on it and use it, which is very delicious and tasty.

Tomato pilaf recipe: (for 6-7 people)

Ingredients:

• High-quality Iranian rice ➖ 4 cups
• Second bran of rice ➖ 1 tablespoon
• Medium-sized potatoes ➖ 3
• Ripe tomatoes ➖ 1 kilogram
• Oil ➖ 7 tablespoons
• Cinnamon ➖ 1 tablespoon
• Sifted green cardamom ➖ half a teaspoon
• Saffron ➖ half a teaspoon
• Salt ➖ as needed

Instructions:

1. Peel the potatoes and chop them into diamond shapes and wash them.
2. Then put the ripe tomatoes in boiling water to separate their skin and then grate them, measure them in a cup, and reduce the amount of rice water by the same amount.
3. Also, chop the onions and add them to the potatoes, grated tomatoes, cinnamon, cardamom, saffron, and salt and mix well with the rice.
4. If there is not enough rice water, add some water to it and put the container on the appropriate heat to cook.
5. After the rice water is drained, add oil to it and let it simmer. When the food is ready, its aroma will reach your nose.

 

Day 6

🌞 Breakfast: Three tablespoons of wheat germs + 10 almonds + honey + fruit

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🕙 10 AM snack: An apple or celery juice with lemon

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☀️ Lunch: Eggplant and zucchini dish* + Bran bread

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🌛 Afternoon snack: Fruit or proportionate nectar + a cucumber

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🌚 Dinner: Special salad

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Eggplant and zucchini dish recipe: (for 6-5 people)

Ingredients:

• Black eggplant ➖ 6
• Zucchini ➖ 3
• Medium-sized potatoes ➖ 2
• Medium onion ➖ 1
• Tomatoes ➖ 5-6
• Garlic ➖ 2 cloves
• Dried mint ➖ 2 tablespoons
• Oil ➖ 5-6 tablespoons
• Water ➖ 2 cups
• Salt, pepper, turmeric, cinnamon, cardamom, and ginger ➖ as needed

Instructions:

1. Peel the eggplants, chop them into rings, and soak them in saltwater for 20 minutes. Then remove them from the saltwater and rinse them well.
2. After that, chop the zucchini, potatoes, and peeled tomatoes into rings.
3. Put all the chopped ingredients in order on top of each other, pour the onion and garlic rings on top of them, and add water. Place it on heat.
4. After boiling, add the necessary salt and spices to it, reduce the heat and let it cook slowly.
5. Then add oil to it, and after 10 minutes, remove it from heat.

Day 7

🌞 Breakfast: Plant-based cream* + fruit

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🕙 10 AM snack: One apple or apple-carrot juice

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☀️ Lunch: Special barley Aush*

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🌛 Afternoon snack: Proportionate fruit or nectar + one bush cucumber

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🌚 Dinner: Hummus*

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Plant-based cream recipe:

Ingredients:

• Raw Cashew➖ 1/2 cup
• Tragacanth gum ➖ 2 tablespoons
• Cool water ➖ 1/2 cup

Instructions:

1. First, wash the raw cashews and put them in a blender.
2. Then, add water and tragacanth gum to it and mix it until the cream becomes smooth and one-handed.
3. The thickness of the cream depends on the amount of water you add to it. You can control the thickness of the cream with the required amount of water.
4. After the cream is ready, it is better to put it in the refrigerator for a while to cool completely and become firm.
5. You can produce different types of creams with different flavors and colors, just add your favorite fruit to it, such as apples, cherries, strawberries, mangoes, bananas, apricots, etc. 

 

Special Barley Aush Recipe: (for 6 to 7 people)

Ingredients:

• Peeled barley ➖ 1 cup
• Whole wheat ➖ half a cup
• Lentils, mung beans, and chickpeas ➖ one-fourth cup each
• Medium onion ➖ 1
• Dried pennyroyal ➖ one tablespoon
• Mixed herbs for Aush (pottage) ➖ half a kilo
• Chopped walnuts ➖ half a cup
• Pepper, turmeric, cinnamon ➖ as needed
• Ginger, cumin, and thyme ➖ as needed
• Oil ➖ 4 to 5 tablespoons
• Large garlic ➖ two cloves
• Salt ➖ as needed

Instructions:

1. Place the soaked legumes from the night before on the heat and let them boil slowly.
2. Then add the chopped onions and spices to the pot containing legumes that are on the stove and let it simmer over low heat.
3. Then chop the herbs and add them to the pottage.
4. In this state, stir the food well every few minutes so that it does not stick to the bottom.
5. Then, add the grated garlic, pennyroyal, and salt to the pottage and stir gently until the food is ready.
6. Finally, Serve the pottage in a bowl, sprinkle the chopped walnuts and oil on top of it, and enjoy. It's better to have some dates after eating this pottage. This dish is very useful for preventing bone fragility.

Hummus Recipe:

Ingredients:

• White chickpea sprouts ➖ 5 tablespoons
• White lentils ➖ 3 tablespoons
• Olive oil ➖ 1 cup
• Fresh lemon juice ➖ two-thirds of a cup
• Apple cider vinegar ➖ 2 tablespoons
• Red pepper powder ➖ one-fourth teaspoon
• Sea salt ➖ one teaspoon
• Tragacanth gum ➖ 2 tablespoons

Instructions:

1. Pour all the ingredients into a blender or food processor and mix well until the sauce is uniform and the chickpea particles are not visible.
2. You can use a little saffron and dried mint or dried pennyroyal to flavor the hummus.

Day 8

🌞 Breakfast: Chocolate cream* + almond milk + fruit

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🕙 10 AM snack: One apple or apple-carrot juice

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☀️ Lunch: Plant-based cutlet* with sesame sauce*

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🌛 Afternoon snack: Proportionate fruit or nectar + one bush cucumber

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🌚 Dinner: Mixed Nuts and Dates Smoothie*

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Chocolate Cream Recipe:

Ingredients:

• White sesame paste ➖ 6 tablespoons
• Natural honey ➖ 1 tablespoon
• Pure cocoa powder ➖ 1 teaspoon
• Hazelnut powder ➖ 1 tablespoon

Instructions:

1. Pour the white sesame paste into a suitable container and then add honey to it and mix well until it becomes creamy.
2. Then pour the cocoa powder over the chocolate and mix again until well combined.
3. Now you can sprinkle the hazelnut powder over the chocolate and then enjoy it.

Plant-Based cutlet Recipe:

Ingredients: (for 5-6)

• Potatoes ➖ 3 to 4
• Large onion ➖ 1
• White chickpeas ➖ 2 cups
• Red kidney beans ➖ 1 cup
• Chopped parsley and coriander ➖ 1/2 cup
• Large garlic ➖ 1 clove
• Chickpea flour ➖ 1 to 2 tablespoons
• Salt and black pepper ➖ as needed
• Black cumin, turmeric, and saffron ➖ half a teaspoon each
• Oil for greasing the baking sheet ➖ a small amount

Instructions:

1. Boil the chickpeas and kidney beans that you soaked overnight until the water is completely drained after boiling.
2. After boiling the potatoes and peeling them, grate them in a separate container. Grind the chickpeas and grate the onion, then add the onion pulp along with the grinded chickpeas to the rest of the ingredients.
3. Then add the chopped parsley and coriander, grated garlic, spices, and chickpea flour to the other ingredients, mix well and let the cutlet mixture take shape.
4. Grease the baking sheet with oil, take some of the mixture, shape it, and place it in the baking sheet. Then put the sheet in the oven to bake the cutlets with gentle heat.
5. After 30 minutes, turn the cutlets over and add a little oil to them, then let the other side cook. Then in a separate container, mix the chopped onion, parsley, and tomato that you have chopped beforehand with a little fresh lemon juice and salt. Now you can serve the cutlets with this mixture and sesame sauce.

Sesame Sauce Recipe:

Ingredients:

• Sesame paste ➖ 3 tablespoons
• Sesame or olive oil ➖ half a cup
• Fresh lemon juice ➖ half a cup
• Apple cider vinegar ➖ 4 tablespoons
• Garlic ➖ one clove
• Red pepper ➖ one-fourth teaspoon
• Salt ➖ a small amount
• Pennyroyal ➖ one tablespoon 
• Tragacanth gum ➖ one teaspoon

Instructions:

Pour the sesame paste along with the other ingredients into a blender and mix well until it becomes creamy.

Mixed Nuts and Dates Smoothie Recipe:

Ingredients:

• Carrot juice ➖ half a cup
• Apple juice ➖ one cup
• Walnuts ➖ two
• Pistachios, almonds, hazelnuts ➖ seven each
• Coconut ➖ five
• Natural honey ➖ one tablespoon
• Ripe and sweet banana ➖ one
• Saffron water ➖ one tablespoon
• Green cardamom powder ➖ half a teaspoon
• Black dates ➖ five
• Cinnamon powder ➖ half a teaspoon
• Mixed or fortifying grouts (Saviq) ➖ one tablespoon

Instructions:

Day 9

🌞 Breakfast: Sholeh Zard* + fruit

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🕙 10:00 am snack: one apple or fresh apple juice with lemon

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☀️ Lunch: Falafel* with tomato sauce*

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🌛 Afternoon snack: proportionate fruit or nectar + one cucumber

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🌚 Dinner: Special salad

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Sholeh Zard recipe (Persian saffron rice pudding)

Ingredients:

• Rice flour ➖ 4 tablespoons
• Tragacanth gum ➖ half a cup
• Natural honey ➖ 3 tablespoons
• Rosewater ➖ half a cup
• Cardamom extract ➖ 2 tablespoons
• Cinnamon ➖ 1 tablespoon
• Saffron water ➖ 2 to 3 tablespoons
• Almond flakes ➖ 2 tablespoons
• Cold water ➖ 2 cups

Instructions:

1. Pour water along with rice flour, tragacanth gum, honey, cardamom extract, rosewater, and saffron water into a blender and blend until smooth.
2. Then pour it into a suitable container and add the almond flakes that you had previously soaked to the Sholeh Zard and mix gently.
3. Decorate it with cinnamon powder and put it in the refrigerator to become firm and usable.

Falafel recipe

Ingredients:

• Raw chickpeas ➖ one cup
• Medium onion ➖ one
• Large potatoes ➖ one Garlic ➖ 3 to 5 cloves
• Chickpea flour ➖ one tablespoon
• Black pepper ➖ one-half teaspoon
• Red pepper ➖ one-third teaspoon
• Turmeric one teaspoon
• Curry powder ➖ one teaspoon
• Salt ➖ 2 teaspoons
• Olive oil ➖ 2 tablespoons

Instructions:

1. Soak the chickpeas overnight and grind them in a mixer with potatoes, onions, garlic, chickpea flour, and spices.
2. Grease the baking tray with oil, take a small amount of falafel mixture and shape it and place it in the tray and cook it in the oven at low heat.
3. After one side of the falafel is cooked, turn it over to cook the other side as well.
4. In a separate container, mix finely chopped onions, parsley, and tomatoes with a little fresh lemon juice and salt.
5. Now you can eat the falafel with this mixture and tomato sauce.

Here is the recipe for tomato sauce

Ingredients:

• Ripe tomatoes ➖ 1/2 kilogram
• Garlic ➖ 2 clove
• Olive oil ➖ 1.2 cup
• Pennyroyal ➖ 1/2 tablespoon
• Tragacanth powder ➖ 1 teaspoon
• Salt ➖as needed
• Red pepper ➖ 1/4 teaspoon

Instructions:

1. Peel and chop the tomatoes.
2. Mix the chopped tomatoes with the rest of the ingredients in a blender until the sauce is smooth and uniform.

 

Day 10

🌞 Breakfast: Ranginak* + fruit

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🕙 10 AM snack: An apple or apple-carrot juice

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☀️ Lunch: Special barley soup

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🌛 Afternoon snack: Fruit or appropriate nectar + 1 cucumber

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🌚 Dinner: Fruit salad

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Here is the recipe for Ranginak or Persian date walnut dessert:

Ingredients:

• Sesame paste ➖10 tablespoons
• Black dates ➖ 10-15 
• Coconut powder ➖ 2 tablespoons 
• Walnuts ➖ 5
• Green cardamom powder ➖ 1 teaspoon 

Instructions:

1. Soak the walnuts in water to remove allergens and change the water a few times.
2. Remove the seeds from the dates and fill them with a quarter of a walnut.
3. Choose a suitable container and pour 2-3 tablespoons of sesame paste on the bottom of the container so that it covers the entire surface of the container.
4. Now you can arrange the dates in the container regularly so that one row is completely full.
5. Now sprinkle some coconut powder on the dates.
6. Pour some sesame paste over the dates again and arrange the dates on the sesame paste again, then sprinkle coconut powder on the dates again and continue this until the rest of the coconut powder is finished.
7. Finally, put the container in the refrigerator to cool and solidify.

Here is a recipe for fruit salad

Ingredients:

• Seasonal fruits ➖ one of each
• Basil seeds ➖ one tablespoon
• Honey ➖ one tablespoon

Instructions:

1. First, soak the basil seeds in water and stir gently until it becomes slimy.
2. Add honey and stir until honey dissolves in water and basil. (The mixture of honey with soaked basil seeds is called honey sauce.) 
3. Eat all the fruits and mix them with this sauce and enjoy.

 

Day 11

🌞 Breakfast: Wheat germ Haleem* + fruit

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🕙 10 AM snack: One apple or celery apple juice

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☀️ Lunch: Mushroom samosa*

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🌛 Afternoon snack: Fruit or proportionate nectar + one cucumber bud

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🌚 Dinner: Banana ice cream*

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Wheat germ Haleem (porridge) recipe

Ingredients:

• Wheat germ ➖ two cups
• Walnuts ➖ one cup
• Sesame paste ➖ two tablespoons
• Honey ➖ one tablespoon
• Cinnamon ➖ one teaspoon
• Saffron water ➖ one tablespoon

Instructions:

1. First, grind the wheat germ and walnuts and then mix them with a tablespoon of sesame paste and spread them in a flat hand and shape it with the tip of a spoon.
2. Then pour a tablespoon of honey over the prepared ingredients so that it covers everywhere.
3. Then pour the remaining sesame paste over the honey and finally sprinkle cinnamon on the sesame paste and add saffron water to it.

Mushroom samosa recipe

Ingredients:

• Chopped oyster mushrooms ➖ 400 grams
• Bell pepper ➖ one piece
• Chopped cauliflower ➖ half a cup
• Medium tomatoes ➖ 3 pieces
• Large potatoes ➖ one piece
• Carrot ➖ one piece
• Medium onion ➖ one piece
• Garlic ➖ two cloves
• Chopped parsley ➖ one cup
• Olive oil or sesame or sunflower oil ➖ 4 tablespoons
• Fresh lemon juice ➖ as desired
• Salt and pepper ➖ as needed
• Cinnamon, ginger, cumin, and saffron ➖ half a teaspoon each
• Mountain pennyroyal ➖ one tablespoon
• Flatbread cut into rectangles ➖ as needed

Instructions:

1. Chop all the vegetables including oyster mushrooms, bell pepper, onion, carrot, potatoes, garlic, tomatoes, parsley, and cauliflower finely and put them in a suitable container.
2. Then add oil and spices, salt, and pepper to them, put them on the heat to cook and let the water completely drain.
3. After drying, add the juice of a lemon to the samosa liquid, pour the ingredients onto the necessary amount of flatbread that has been cut into a rectangular shape, wrap it into a triangle, and grease both sides of the samosa with a little oil, place them in a baking sheet, and bake them at low heat until they turn slightly brown.

Here is a recipe for banana ice cream

Ingredients:

• Medium ripe banana ➖ 1
• Plant-based whole milk ➖ 1 cup
• Natural honey ➖ 1 tablespoon
• Tragacanth gum ➖ 1 tablespoon
• Pistachio slices ➖ 1 tablespoon
• Rose water ➖ 1 tablespoon
• Raw cashews ➖ 5
• Salep flour (a flour made from the root of the early purple orchid) ➖ 1 teaspoon

To make plant-based whole milk, add 5 raw cashews to almond milk.

Instructions:

1. Peel the bananas and put them in a blender.
2. Add all the other ingredients except for the pistachio slices and blend until smooth.
3. Add the pistachio slices to the mixture and stir gently.
4. Pour the mixture into a container and freeze it for 15 minutes.
5. Take the container out of the freezer and stir the mixture gently.
6. Repeat step 5 every 15 minutes until the ice cream is frozen and ready to serve.

Enjoy your homemade banana ice cream! 😋

 

Day 12

🌞 Breakfast: Plant-based cream roll + fruit

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🕙 10 AM snack: One apple or celery apple juice

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☀️ Lunch: Chickpea dish

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🌛 Afternoon snack: Fruit or proportionate nectar + one bush cucumber 

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🌚 Dinner: Special salad

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Plant-based cream roll recipe

Ingredients:

• Small box of dates
• Sesame paste ➖ half a cup
• Walnuts ➖ one cup
• Pistachio powder ➖ one tablespoon
• Cardamom powder ➖ one tablespoon
• Cinnamon powder ➖ one tablespoon
• Coconut powder ➖ two tablespoons
• Plant-based cream ➖ one serving

Instructions:

1. After removing the seeds, grind the dates along with sesame paste, walnuts, cardamom powder, and cinnamon powder until a uniform dough is obtained, then knead it with your hands.
2. Sprinkle a little coconut powder on a board and place the date dough on the board, spread it with a rolling pin that you have previously greased, until it reaches a thickness of about one centimeter less.
3. Now you can spread the plant-based cream on the date dough and then roll the flattened dough.
4. Then cut it to a proportional size, about 4 centimeters, and place it in oil paper and arrange it in a suitable container.
5. Decorate it with coconut powder and pistachios and place it in the refrigerator until ready to serve.

Chickpea dish recipe

Ingredients:

• Chickpeas ➖ one and a half cups
• whole wheat ➖ one cup
• Medium onion ➖ one piece
• Medium tomatoes ➖ 2 pieces
• Oil ➖ 2 to 3 tablespoons
• Fresh lemon juice to taste
• Salt, pepper, cinnamon, and turmeric ➖ as needed
• Black cumin ➖ one teaspoon

Instructions:

1. Put the chickpeas and wheat that we soaked overnight in the same water on suitable heat to boil.
2. After boiling, reduce the heat, add chopped onions to it, and let it simmer over low heat.
3. Now grate the tomatoes and add them to the chickpeas along with salt, spices, and oil, and let the food cook and settle.
4. Then pour it into a suitable container, add some fresh lemon juice and ground black cumin to it.

 

Day 13

🌞 Breakfast: Wheat germ Ranginak* + fruit

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🕙 10 AM snack: One apple or celery apple juice

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☀️ Lunch: Plant-based meatballs*

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🌛 Afternoon snack: Fruit or proportionate nectar

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🌚 Dinner: Four-nut milk* + fruit

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Wheat germ Ranginak recipe

Ingredients:

• Wheat germ ➖ 10 tablespoons
• Dates ➖ 10 to 15 pieces
• Coconut powder ➖ 2 tablespoons
• Walnuts ➖ 5 pieces
• Honey ➖ 2 tablespoons
• Wheat germ powder ➖ 3 tablespoons
• Green cardamom powder ➖ 1 teaspoon

Instructions:

1. First, soak the walnuts in water to remove any allergens and change the water a few times.
2. Then, mix honey with wheat germ powder and green cardamom powder until completely uniform.
3. Remove the seeds from the dates and place one-fourth of a walnut inside each date.
4. Now, choose a suitable container and pour 2 to 3 tablespoons of wheat germ powder in the bottom of the container so that it covers the entire surface of the container.
5. Now you can arrange the dates in the container regularly to fill a row completely.
6. And then put a layer of the honey and wheat germ mixture that you have prepared on the dates.
7. Pour some more wheat germ powder on the dates.
8. Put the container in the refrigerator to cool and solidify.

Plant-based meatballs recipe

Ingredients:

• Split peas ➖ 2 cups
• Rice ➖
• Mixed herbs (parsley, mint, coriander, tarragon, dill, green onions, savory) ➖ 500 grams
•  Chickpea flour ➖ 3 tablespoons
• Medium onions ➖ 2
• Garlic ➖ 1 clove
• Medium tomatoes ➖ 4
• Oil ➖ 6 tablespoons
• Salt and pepper ➖ as needed
•  Turmeric, cinnamon, black cumin, green cardamom, and saffron ➖ 1/2 teaspoon

Instructions: 

1. Soak the split peas overnight and cook them with a little water until the water is drained.
2. Cook the rice separately and add it to the split peas.
3. Then, grate the large onion and take its juice. Mix it with the chopped herbs and chickpea flour, salt, pepper, and other spices. Knead the mixture well until it becomes firm.
4. Take some of the mixture and shape it into meatballs and place them in a suitable container.
5. To prepare the meatball sauce, blend the tomatoes with garlic and a cup of water in a blender. Pour the mixture into a suitable container along with a chopped onion, oil, and some spices. Place it on low heat until it thickens.
6. Pour the sauce over the meatballs and place it on low heat until the meatballs are cooked and settled.

Four-nut milk recipe

Ingredients:

• Sweet almonds ➖ 5
• Hazelnuts ➖ 5
• Pistachios ➖ 5
• Walnuts ➖ 2
• Honey ➖ 1 tablespoon 
• Tragacanth gum ➖ 1 tablespoon 
• Mixed or fortifying grouts ➖ 1 tablespoon 
• Cool water ➖ 1 cup

Instructions:

Add all the ingredients to a blender and blend for 3 to 5 minutes.

 

Day 14

🌞 Breakfast: Simple mixed smoothie*

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🕙 10 AM snack: One apple or celery apple juice

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☀️ Lunch: Special barley soup

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🌛 Afternoon snack: Fruit or proportionate nectar + one bush cucumber

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🌚 Dinner: Special date milk + fruit

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Simple mixed smoothie recipe

Ingredients:

• Carrot juice ➖ 1 cup
• Sesame seeds with skin ➖ 1 tablespoon
• Pistachios ➖ 5 pieces
• Cashews ➖ 5 pieces
• Peeled sweet almonds ➖ 14 pieces
• Natural honey ➖ 1 tablespoon
• Banana ➖ 1/2 banana
• Apple ➖ 1/4 apple

Instructions:

Add all the ingredients to a blender and blend for 3 to 5 minutes.

 

Day 15

🌞 Breakfast: Four-nut dessert* + fruit

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🕙 10 AM snack: One apple or celery apple juice with orange juice

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☀️ Lunch: Stuffed bell pepper, eggplant, and tomato*

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🌛 Afternoon snack: Fruit or proportionate nectar + one cucumber bud

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🌚 Dinner: Saffron ice cream*

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Four-nut dessert recipe

Ingredients:

• Peeled raw sweet almonds ➖ 14 pieces
• Raw pistachios ➖ 10 pieces
• Raw walnuts ➖ 4 pieces
• Raw hazelnuts ➖ 10 pieces
• Coconut powder ➖ 1/2 cup
• Green cardamom powder ➖ 1 teaspoon
• Rose water ➖ 3 tablespoons
• Natural honey ➖ as needed

Instructions:

1. Grind the four nuts and mix them well with rose water, coconut powder, and green cardamom powder.
2. Add honey to it and mix it until it becomes a uniform and doughy mixture.
3. Then place it in a suitable container and flatten it with a clean spoon and then cover it with cellophane and place it in the refrigerator until ready to serve.
4. You can cut it into nut-sized pieces and decorate it with pistachio powder.

Stuffed bell pepper, eggplant, and tomato (Dolmeh) recipe

Ingredients(for 6-7 people):

• Bell eggplant ➖ 4 pieces
• Bell pepper ➖ 4 pieces
• Large tomatoes ➖ 6 pieces
• Split peas ➖ 1.5 cups
• Rice ➖ 1.5 cups
• Mixed herbs (cleaned leek, parsley, coriander, dill, mint, tarragon, green onion, and savory) ➖ 0.5 kg in total
• Medium onions ➖ 2 pieces
• Garlic ➖ 4 cloves
• Oil ➖ 6 tablespoons
• Fresh lemon juice ➖ half a cup
• Salt and pepper ➖ as needed
• Turmeric, cinnamon, black cumin, and green cardamom ➖ half a teaspoon of each
• Saffron ➖ half a teaspoon

Instructions:

1. First, boil the split peas that have been soaked overnight until they are completely drained.
2. Cook the rice and mix it with the split peas.
3. Finely chop one onion in a suitable container. Mix the chopped onion with the chopped herbs, the mixed split peas and rice, 3 tablespoons of oil, fresh lemon juice, salt, pepper, and other spices and mix well until it becomes sticky.
4. Now prepare the dolmeh sauce as follows:
5. Mix two tomatoes with garlic and a cup of water in a blender and pour the mixture into a suitable container.
6. Then put the mixed ingredients along with a finely chopped onion, salt, pepper, 3 tablespoons of oil, and some spices on the stove to cook and simmer until it is cooked and thickened.
7. Add 5 tablespoons of this sauce to the dolmeh mixture and set the rest aside.
8. Now empty the inside of the bell peppers, eggplants, and tomatoes and fill them with the dolmeh mixture.
9. Place the dolmehs in a suitable container, pour the sauce that we had set aside on them, and simmer them over low heat.
10. When serving the food, you can also add fresh lemon juice to it.
11. Instead of bell pepper, you can use cabbage leaves and grape leaves.

Here is the recipe for saffron ice cream

Ingredients:

• Whole almond milk ➖ 1 cup
• Natural honey ➖ 1 tablespoon
• Pistachio slices ➖ 1 tablespoon 
• Salep powder ➖ 1/3 teaspoon
• Tragacanth gum ➖ 1 tablespoon
• Saffron water ➖ 1 tablespoon
• Rose water ➖ 1 tablespoon
• Plant-based cream ➖ 1 tablespoon

Instructions:

1. First, spread the plant-based cream on an oiled paper and put it in the freezer to harden.
2. Pour the rest of the ingredients except for the cream and pistachio slices into a blender and mix well.
3. Now pour it into a suitable container and add the pistachio slices and cream to the ice cream.
4. Mix the resulting mixture gently and then put it in the freezer.
5. Stir it every 15 minutes and put it back in the freezer until it is ready to consume.

Enjoy your meal!