HERBIX Ancient Soil. Modern Magic.
Recipe

health_glucose

Plan: health

Calculator goal: glycemic

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_glucose → calculator goal glycemic. 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_glucose → calculator goal glycemic. 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: 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_glucose → calculator goal glycemic. 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: 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_glucose → calculator goal glycemic. 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 5: Keema (garam masala ground meat curry)

  • Diet: omnivore
  • Protein anchor: ground lamb or beef
  • Combined spices (representative): whole pepper, cardamom, cinnamon bloom; then coriander, cumin, turmeric, chili
  • Technique: Two-stage whole + ground spice cook in one pan.
  • HERBIX mapping: Subplan health_glucose → calculator goal glycemic. 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: ground lamb or beef (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.

Source (Markdown)