Recipe

health_inflammation

Plan: health

Calculator goal: anti_inflammatory

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: 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_inflammation → calculator goal anti_inflammatory. 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

BBC Food — baked fish

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.

Pattern: Order-of-magnitude for mixed finfish/shellfish stews—actual mix varies.
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 2: 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_inflammation → calculator goal anti_inflammatory. 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.

Pattern: Dark meat—more fat than breast; skin adds fat substantially if left on.
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: Fesenjan (walnut–pomegranate chicken or duck)

Diet: omnivore
Protein anchor: chicken or duck
Combined spices (representative): turmeric, cinnamon, cardamom family notes in some recipes; black pepper; walnut richness
Technique: Unified slow stew with ground walnut sauce—warm spices often combined early.
HERBIX mapping: Subplan health_inflammation → calculator goal anti_inflammatory. 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

NYT Cooking — fesenjan search

Nutritional research (protein anchor only)

Anchor: chicken or duck (normalised: duck breast) · approximate per ~100 g cooked/edible of the anchor alone: ~201 kcal (~841 kJ), ~24 g protein, ~11 g fat, ~0 g carb, ~0 g fibre. Full dish totals differ with oil, coconut milk, rice, etc.

Pattern: Poultry with higher fat than chicken breast; skin-on raises calories significantly.
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 4: Moroccan vegetable tagine

Diet: vegetarian
Protein anchor: chickpeas / seasonal vegetables
Combined spices (representative): same warm cluster as meat tagine; saffron bloomed in liquid
Technique: Single-pot braise; spices combined before liquid.
HERBIX mapping: Subplan health_inflammation → calculator goal anti_inflammatory. 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

NYT Cooking — How to make tagine

Nutritional research (protein anchor only)

Anchor: chickpeas / seasonal vegetables (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.

Pattern: Higher protein and fat than many pulses; folate and manganese.
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 5: 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_inflammation → calculator goal anti_inflammatory. 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

Lin’s Food — Berbere

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.

Pattern: Fast-cooking lentil; folate and fibre; protein quality complements grains.
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.

Source (Markdown)