HERBIX Ancient Soil. Modern Magic.
Recipe

health_immune

Plan: health

Calculator goal: immune_support

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: Doro wat (Ethiopian berbere chicken)

  • Diet: omnivore
  • Protein anchor: chicken
  • Combined spices (representative): berbere: chili, garlic, ginger, coriander, cumin, fenugreek, cloves, cinnamon, nutmeg, cardamom
  • Technique: Slow onions + berbere paste; simmer chicken in unified sauce.
  • HERBIX mapping: Subplan health_immune → calculator goal immune_support. 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 (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: Misir wat (berbere red lentils)

  • Diet: vegetarian
  • Protein anchor: red lentils
  • Combined spices (representative): berbere-based sauce
  • Technique: Same combined berbere phase as doro wat.
  • HERBIX mapping: Subplan health_immune → calculator goal immune_support. 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: red 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.

Meal 3: Saag paneer (spinach, turmeric, cumin, coriander, garam masala)

  • Diet: vegetarian
  • Protein anchor: paneer
  • Combined spices (representative): turmeric, cumin, coriander, chili, garam masala finish
  • Technique: Cook spice paste with greens; finish paneer.
  • HERBIX mapping: Subplan health_immune → calculator goal immune_support. 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: paneer (normalised: paneer) · approximate per ~100 g cooked/edible of the anchor alone: ~265 kcal (~1109 kJ), ~18 g protein, ~20 g fat, ~1.2 g carb, ~0 g fibre. Full dish totals differ with oil, coconut milk, rice, etc.

Meal 4: Shiitake–garlic–ginger stir-fry with tofu

  • Diet: vegetarian
  • Protein anchor: tofu + shiitake
  • Combined spices (representative): garlic, ginger, black pepper, optional turmeric pinch
  • Technique: High-heat single wok spice phase.
  • HERBIX mapping: Subplan health_immune → calculator goal immune_support. 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 + shiitake (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: 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_immune → calculator goal immune_support. 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.

Source (Markdown)