HERBIX Ancient Soil. Modern Magic.
Recipe

health_balanced

Plan: health

Calculator goal: balanced

This file lists five world-food patterns where multiple herbs/spices share one cooking phase (marinade, bloom, curry base, braise, wet rub), aligned with HERBIX combined_recipe semantics in `app/calculator.html`.

Evidence tier: Culinary tradition + general press/test-kitchen sources linked below—not RCT evidence for disease outcomes.

Meal 1: Adobo-style chicken or pork (vinegar–soy–bay–peppercorns)

  • Diet: omnivore
  • Protein anchor: chicken or pork
  • Combined spices (representative): bay, black pepper, garlic, optional annatto; slow braise
  • Technique: Simmer protein in one spiced liquid until tender.
  • HERBIX mapping: Subplan health_balanced → calculator goal balanced. Use Recipe combine mode: Combined spices when this dish carries most daily spice load.
  • Culinary disclaimer: Educational ideas only—not medical advice, not therapeutic dosing.

References

Nutritional research (protein anchor only)

Anchor: chicken or pork (normalised: chicken thigh) · approximate per ~100 g cooked/edible of the anchor alone: ~191 kcal (~799 kJ), ~27 g protein, ~9 g fat, ~0 g carb, ~0 g fibre. Full dish totals differ with oil, coconut milk, rice, etc.

Meal 2: Bigos (Polish hunter’s stew, juniper, allspice, bay)

  • Diet: omnivore
  • Protein anchor: pork + beef or game
  • Combined spices (representative): juniper, allspice, bay, black pepper, marjoram; long simmer
  • Technique: Kraut–meat pot; spices added in one combined long-cook.
  • HERBIX mapping: Subplan health_balanced → calculator goal balanced. Use Recipe combine mode: Combined spices when this dish carries most daily spice load.
  • Culinary disclaimer: Educational ideas only—not medical advice, not therapeutic dosing.

References

Nutritional research (protein anchor only)

Anchor: pork + beef or game (normalised: beef sirloin) · approximate per ~100 g cooked/edible of the anchor alone: ~204 kcal (~854 kJ), ~27 g protein, ~10 g fat, ~0 g carb, ~0 g fibre. Full dish totals differ with oil, coconut milk, rice, etc.

Meal 3: Chana masala (chickpea curry)

  • Diet: vegetarian
  • Protein anchor: chickpeas
  • Combined spices (representative): cumin seed toast; coriander, turmeric, chili; finish garam masala
  • Technique: Fry ground spices together in oil after aromatics; simmer with tomato.
  • HERBIX mapping: Subplan health_balanced → calculator goal balanced. Use Recipe combine mode: Combined spices when this dish carries most daily spice load.
  • Culinary disclaimer: Educational ideas only—not medical advice, not therapeutic dosing.

References

Nutritional research (protein anchor only)

Anchor: chickpeas (normalised: chickpeas) · approximate per ~100 g cooked/edible of the anchor alone: ~164 kcal (~686 kJ), ~8.9 g protein, ~2.6 g fat, ~27 g carb, ~7.6 g fibre. Full dish totals differ with oil, coconut milk, rice, etc.

Meal 4: Chicken with oyster mushrooms (ginger, scallion, soy context)

  • Diet: omnivore
  • Protein anchor: chicken + oyster mushroom
  • Combined spices (representative): ginger, garlic, white or black pepper
  • Technique: Unified aromatics in oil before protein.
  • HERBIX mapping: Subplan health_balanced → calculator goal balanced. Use Recipe combine mode: Combined spices when this dish carries most daily spice load.
  • Culinary disclaimer: Educational ideas only—not medical advice, not therapeutic dosing.

References

Nutritional research (protein anchor only)

Anchor: chicken + oyster mushroom (normalised: chicken thigh) · approximate per ~100 g cooked/edible of the anchor alone: ~191 kcal (~799 kJ), ~27 g protein, ~9 g fat, ~0 g carb, ~0 g fibre. Full dish totals differ with oil, coconut milk, rice, etc.

Meal 5: Japanese curry with vegetables and tofu

  • Diet: vegetarian
  • Protein anchor: tofu + root vegetables
  • Combined spices (representative): same curry roux pattern as meat variant
  • Technique: Vegetarian dashi or water base; spice–roux still combined.
  • HERBIX mapping: Subplan health_balanced → calculator goal balanced. Use Recipe combine mode: Combined spices when this dish carries most daily spice load.
  • Culinary disclaimer: Educational ideas only—not medical advice, not therapeutic dosing.

References

Nutritional research (protein anchor only)

Anchor: tofu + root vegetables (normalised: firm tofu) · approximate per ~100 g cooked/edible of the anchor alone: ~144 kcal (~602 kJ), ~17 g protein, ~9 g fat, ~2.8 g carb, ~2.3 g fibre. Full dish totals differ with oil, coconut milk, rice, etc.

Source (Markdown)