HERBIX Ancient Soil. Modern Magic.
Recipe

health_lipids

Plan: health

Calculator goal: lipids_cholesterol

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: 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_lipids → calculator goal lipids_cholesterol. 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 2: 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_lipids → calculator goal lipids_cholesterol. 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 3: Lemon–garlic shrimp (paprika, cayenne optional)

  • Diet: omnivore
  • Protein anchor: shrimp
  • Combined spices (representative): garlic, paprika, black pepper, chili optional
  • Technique: Pan sauce with spices combined in butter/oil.
  • HERBIX mapping: Subplan health_lipids → calculator goal lipids_cholesterol. 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: shrimp (normalised: shrimp) · approximate per ~100 g cooked/edible of the anchor alone: ~99 kcal (~414 kJ), ~24 g protein, ~0.3 g fat, ~0.2 g carb, ~0 g fibre. Full dish totals differ with oil, coconut milk, rice, etc.

  • Pattern: Very lean protein; selenium and vitamin B12 in meaningful amounts; shellfish allergy relevant for some users.
  • 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: Mujadara (lentils, rice, caramelized onion)

  • Diet: vegetarian
  • Protein anchor: lentils
  • Combined spices (representative): cumin, cinnamon pinch, black pepper; alliums deeply browned
  • Technique: Layer spiced onions with lentils and rice; gentle simmer.
  • HERBIX mapping: Subplan health_lipids → calculator goal lipids_cholesterol. 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.

Meal 5: 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_lipids → calculator goal lipids_cholesterol. 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 / 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.

Source (Markdown)