HERBIX Ancient Soil. Modern Magic.
Recipe

health_gout

Plan: health

Calculator goal: gout_uric

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: 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_gout → calculator goal gout_uric. 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 2: Cioppino-style fish stew (fennel seed, bay, garlic, paprika)

  • Diet: omnivore
  • Protein anchor: mixed seafood
  • Combined spices (representative): fennel seed, bay, garlic, paprika, black pepper
  • Technique: Tomato–wine broth with spice sachet.
  • HERBIX mapping: Subplan health_gout → calculator goal gout_uric. 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: mixed seafood (normalised: mixed seafood) · approximate per ~100 g cooked/edible of the anchor alone: ~120 kcal (~502 kJ), ~22 g protein, ~2 g fat, ~0 g carb, ~0 g fibre. Full dish totals differ with oil, coconut milk, rice, etc.

Meal 3: Citrus–herb baked fish (oregano, thyme, garlic, paprika)

  • Diet: omnivore
  • Protein anchor: white fish
  • Combined spices (representative): oregano, thyme, garlic, paprika, black pepper, lemon zest
  • Technique: Single marinade rub before baking.
  • HERBIX mapping: Subplan health_gout → calculator goal gout_uric. 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 fish (normalised: mixed seafood) · approximate per ~100 g cooked/edible of the anchor alone: ~120 kcal (~502 kJ), ~22 g protein, ~2 g fat, ~0 g carb, ~0 g fibre. Full dish totals differ with oil, coconut milk, rice, etc.

Meal 4: Five-spice braised tofu or seitan

  • Diet: vegetarian
  • Protein anchor: firm tofu or seitan
  • Combined spices (representative): Chinese five-spice; ginger, garlic, star anise in soy braise
  • Technique: Combined liquid braise absorbs spice blend at once.
  • HERBIX mapping: Subplan health_gout → calculator goal gout_uric. 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: firm tofu or seitan (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.

Meal 5: Lentil–kale soup cumin coriander (low purine emphasis veg)

  • Diet: vegetarian
  • Protein anchor: lentils
  • Combined spices (representative): cumin, coriander, turmeric, bay
  • Technique: Soup base: spices toasted then simmered.
  • HERBIX mapping: Subplan health_gout → calculator goal gout_uric. 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: lentils (normalised: red lentils) · approximate per ~100 g cooked/edible of the anchor alone: ~116 kcal (~485 kJ), ~9 g protein, ~0.4 g fat, ~20 g carb, ~7.9 g fibre. Full dish totals differ with oil, coconut milk, rice, etc.

Source (Markdown)