HERBIX Ancient Soil. Modern Magic.
Recipe

health_reflux

Plan: health

Calculator goal: reflux_sensitive

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: Carrot–ginger soup with cardamom

  • Diet: vegetarian
  • Protein anchor: legume side optional
  • Combined spices (representative): ginger, cardamom, cumin seed, gentle black pepper
  • Technique: Sweat aromatics; puree; low irritant profile if chili omitted.
  • HERBIX mapping: Subplan health_reflux → calculator goal reflux_sensitive. 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: legume side optional (normalised: legume side optional) · 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: Chicken phở–style gentle broth (star anise, cinnamon, clove, cardamom)

  • Diet: omnivore
  • Protein anchor: chicken
  • Combined spices (representative): star anise, cinnamon, clove, cardamom, coriander seed, ginger
  • Technique: Toasted spices in sachet; long simmer (combined spice broth).
  • HERBIX mapping: Subplan health_reflux → calculator goal reflux_sensitive. 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. Note: strain solids; reduce chili for reflux

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 3: Tom kha gai (lemongrass, galangal, lime leaf, chiles) — mild option

  • Diet: omnivore
  • Protein anchor: chicken + coconut milk
  • Combined spices (representative): lemongrass, galangal, kaffir lime leaf, optional chili, turmeric absent
  • Technique: Simmer aromatics in coconut milk (combined fragrance phase).
  • HERBIX mapping: Subplan health_reflux → calculator goal reflux_sensitive. 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. Note: request mild chile

References

Nutritional research (protein anchor only)

Anchor: chicken + coconut milk (normalised: chicken + coconut milk) · 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: Tom kha tofu / vegetable

  • Diet: vegetarian
  • Protein anchor: tofu
  • Combined spices (representative): same lemongrass galangal base
  • Technique: Vegetarian stock + coconut milk spice bundle.
  • HERBIX mapping: Subplan health_reflux → calculator goal reflux_sensitive. 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 (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: White chicken chili (cumin, oregano, garlic, mild chili)

  • Diet: omnivore
  • Protein anchor: chicken
  • Combined spices (representative): cumin, oregano, garlic, mild green chili, black pepper
  • Technique: One-pot; spices in broth early.
  • HERBIX mapping: Subplan health_reflux → calculator goal reflux_sensitive. 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.

Source (Markdown)