HERBIX Ancient Soil. Modern Magic.
Recipe

health_bp

Plan: health

Calculator goal: blood_pressure

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_bp → calculator goal blood_pressure. 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: Moroccan chicken or lamb tagine

  • Diet: omnivore
  • Protein anchor: chicken or lamb
  • Combined spices (representative): cumin, ginger, turmeric, cinnamon, saffron, paprika; optional cardamom, clove
  • Technique: Bloom spices with onions in oil; braise covered with vegetables or dried fruit.
  • HERBIX mapping: Subplan health_bp → calculator goal blood_pressure. 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 lamb (normalised: lamb) · approximate per ~100 g cooked/edible of the anchor alone: ~206 kcal (~862 kJ), ~26 g protein, ~11 g fat, ~0 g carb, ~0 g fibre. Full dish totals differ with oil, coconut milk, rice, etc.

Meal 3: Shakshuka (eggs in cumin–paprika tomato sauce)

  • Diet: omnivore
  • Protein anchor: eggs
  • Combined spices (representative): cumin, paprika, coriander optional, garlic, chili optional
  • Technique: Simmer spiced tomato base; crack eggs; lid to set.
  • HERBIX mapping: Subplan health_bp → calculator goal blood_pressure. 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: eggs (normalised: eggs) · approximate per ~100 g cooked/edible of the anchor alone: ~155 kcal (~649 kJ), ~13 g protein, ~11 g fat, ~1.1 g carb, ~0 g fibre. Full dish totals differ with oil, coconut milk, rice, etc.

Meal 4: Bean shakshuka (no eggs)

  • Diet: vegetarian
  • Protein anchor: white beans or chickpeas
  • Combined spices (representative): same cumin–paprika sauce as egg shakshuka
  • Technique: Beans simmered in combined spice tomato base.
  • HERBIX mapping: Subplan health_bp → calculator goal blood_pressure. 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: white beans or 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 5: Vegetable adobo (Philippine-style)

  • Diet: vegetarian
  • Protein anchor: eggplant / tofu
  • Combined spices (representative): garlic, bay, peppercorn base
  • Technique: Combined braise liquid with aromatics.
  • HERBIX mapping: Subplan health_bp → calculator goal blood_pressure. 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: eggplant / tofu (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)