HERBIX Ancient Soil. Modern Magic.
Recipe

health_digestion

Plan: health

Calculator goal: digestion

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: 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_digestion → calculator goal digestion. 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 2: Black bean soup cumin oregano garlic

  • Diet: vegetarian
  • Protein anchor: black beans
  • Combined spices (representative): cumin, oregano, garlic, paprika, bay
  • Technique: One-pot simmer after blooming spices.
  • HERBIX mapping: Subplan health_digestion → calculator goal digestion. 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: black beans (normalised: black beans) · approximate per ~100 g cooked/edible of the anchor alone: ~132 kcal (~552 kJ), ~8.9 g protein, ~0.5 g fat, ~24 g carb, ~8.7 g fibre. Full dish totals differ with oil, coconut milk, rice, etc.

  • Pattern: Fibre-forward; non-heme iron and folate—pair with vitamin C–rich foods for iron absorption context.
  • UK composition tables (CoFID): McCance and Widdowson’s CoFID — use the published spreadsheet or UK food composition tool for cooked, edible portions closest to the anchor.

Meal 3: Carrot–ginger soup with cardamom

  • Diet: vegetarian
  • Protein anchor: legume side optional
  • Combined spices (representative): ginger, cardamom, cumin seed, gentle black pepper
  • Technique: Sweat aromatics; puree; low irritant profile if chili omitted.
  • HERBIX mapping: Subplan health_digestion → calculator goal digestion. 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: legume side optional (normalised: legume side optional) · 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: Japanese curry rice (kare raisu) with chicken or pork

  • Diet: omnivore
  • Protein anchor: chicken or pork
  • Combined spices (representative): curry powder blend, ginger, garlic, onion, often apple/honey; combined roux
  • Technique: Single-pot stew with spice-fat roux integration.
  • HERBIX mapping: Subplan health_digestion → calculator goal digestion. 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 5: Chicken phở–style gentle broth (star anise, cinnamon, clove, cardamom)

  • Diet: omnivore
  • Protein anchor: chicken
  • Combined spices (representative): star anise, cinnamon, clove, cardamom, coriander seed, ginger
  • Technique: Toasted spices in sachet; long simmer (combined spice broth).
  • HERBIX mapping: Subplan health_digestion → calculator goal digestion. 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. Note: strain solids; reduce chili for reflux

References

Nutritional research (protein anchor only)

Anchor: chicken (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.

Source (Markdown)