---
title: "East Asian High-Heat Grill — pork tenderloin (mental_sleep_mood)"
slug: "carnivore-mental-sleep-mood-1-east-asian-high-heat-grill-pork-tenderloin"
diet: carnivore
primary_focus: "mental_sleep_mood"
category: "mental"
goal: "sleep_support"
cuisine_region: "East Asian"
protein_anchor: "pork tenderloin"
secondary_goals: []
---# East Asian High-Heat Grill — pork tenderloin (mental_sleep_mood)

## Spice blend (combined step)

- **saffron** — combined in the same marinade, rub, curry base, or braise so flavors fuse.
- **cardamom** — combined in the same marinade, rub, curry base, or braise so flavors fuse.
- **fennel seed** — combined in the same marinade, rub, curry base, or braise so flavors fuse.
- **coriander** — combined in the same marinade, rub, curry base, or braise so flavors fuse.
- **gentle ginger** — combined in the same marinade, rub, curry base, or braise so flavors fuse.

## Protein anchor

- **pork tenderloin** (carnivore)

## Ingredients (outline)

- Core protein or legume/paneer/tofu: pork tenderloin
- Alliums and acid (lemon, yogurt, tomato) as your cuisine calls for
- Cooking fat appropriate to cuisine (olive oil, ghee, neutral oil, etc.)
- Optional vegetables for one-pan completeness

## Method

1. Char over direct heat after a cohesive spice paste clings to the surface.
2. Bloom or macerate the full spice set together (wet rub, dry rub, or oil-sizzled paste) before adding the protein anchor.
3. Cook through safely; rest carved meats a few minutes; taste for salt at the end.
4. Pair with a plain side if you are tracking GI tolerance.

## Recipe (for cooks)
**Serves:** about **3–4** (illustrative—scale to your household).

**HERBIX:** These amounts are **educational home-cooking cues**, not medical dosing. Adjust salt, fat, and heat to your health context.

### Ingredients

- **Pork**, about 500 g
- **Cooking fat**: 2 tbsp neutral oil or toasted sesame (finish)
- **Aromatics**: spring onion; soy or tamari **to taste** if it suits the dish

- **Saffron**, about ½ tsp ground (toast whole spices first if you like)
- **Cardamom**, about ½ tsp ground (toast whole spices first if you like)
- **Fennel Seed**, about 1 tsp ground (toast whole spices first if you like)
- **Coriander**, about ¼ tsp ground (toast whole spices first if you like)
- **Gentle Ginger**, about ½ tsp ground (toast whole spices first if you like)
- **Fine salt**, to taste at the end

### Equipment

- Large pan with lid (braise/steam) **or** heavy skillet / sheet pan / grill as indicated by the template name.

### Steps

1. Rub or toss **Pork** with oil and the **full spice set** so everything clings (wet rub or thick paste is ideal).
2. Preheat a grill or griddle to **high**; oil the bars lightly if meat/fish might stick.
3. Cook with **direct heat** until safe internal doneness: fish often **3–6 minutes** per side; poultry use a thermometer; shrimp until **pink and opaque**.
4. Rest fish/meat briefly off heat; squeeze citrus if it suits your region; adjust salt.


## Why it fits this plan (culinary)

Tagged for **mental wellbeing** (`mental_sleep_mood`); aromatic ritual-friendly patterns only.

## HERBIX notes

- **Multi-spice rule:** At least three distinct spices or herbs in one combined cooking step.
- **Disclaimer:** Educational culinary ideas only—not diagnosis, supplement dosing, or treatment.

- **Tolerance:** reduce heat or alliums if your GI or medication context requires it.

## Nutritional research (protein anchor)

**Scope:** Values below approximate the **primary protein ingredient** (~**100 g cooked/edible**), not the whole recipe (oil, yogurt, coconut milk, rice, bread, etc. change energy and macros substantially).

**Primary data approach:** Rounded typical **cooked/edible** composition for the named anchor, consistent with **[McCance and Widdowson’s Composition of Foods Integrated Dataset (CoFID)](https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid)** (UK Government reference tables for national dietary surveys and nutrition work in Great Britain). Locate the closest food and cooking method in the published CoFID spreadsheet; **branded or composite dishes** must be checked **on-pack** (UK nutrition declarations use **kJ** and **kcal**).


### Approximate macronutrients (per ~100 g edible, anchor only)

| Measure | Approx. |
|---------|---------|
| Energy | **143** kcal (**598** kJ) |
| Protein | **26** g |
| Fat | **3.5** g |
| Carbohydrate | **0** g |
| Fibre | **0** g |

- **Anchor as written:** `pork tenderloin` → normalised lookup: `pork tenderloin`
- **Micronutrient / pattern notes:** Among leaner pork cuts; still watch added oil in cooking.
- **UK composition tables (CoFID):** [McCance and Widdowson’s CoFID](https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid) — search the spreadsheet for entries similar to *pork tenderloin roasted*. Optional online browse: [UK food composition tool](https://quadram.ac.uk/UKfoodcomposition/).

- **Declared diet tag:** `carnivore` (from file frontmatter when present).

**Disclaimer:** Not a nutrition label for HERBIX meals; not individualised medical advice. Use clinicians/dietitians for therapeutic diets, allergies, renal disease, PKU, anticoagulation, pregnancy, or paediatrics.


## Evidence note

Traditional home-cooking pattern; calculator `GOAL_MULT` for `sleep_support` may inspire spice direction but does not prescribe grams.