HERBIX Ancient Soil. Modern Magic.
Recipe

health_sleep

Plan: health

Calculator goal: sleep_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: Yakhni pulao (chicken or lamb with whole-spice broth)

  • Diet: omnivore
  • Protein anchor: chicken or lamb
  • Combined spices (representative): bay, black cardamom, green cardamom, cinnamon, cloves, cumin, coriander seed, fennel optional
  • Technique: Meat simmered in spiced broth; rice absorbs combined liquid.
  • HERBIX mapping: Subplan health_sleep → calculator goal sleep_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 lamb (normalised: lamb) · approximate per ~100 g cooked/edible of the anchor alone: ~206 kcal (~862 kJ), ~26 g protein, ~11 g fat, ~0 g carb, ~0 g fibre. Full dish totals differ with oil, coconut milk, rice, etc.

Meal 2: 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_sleep → calculator goal sleep_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: 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 3: Risotto allo zafferano (vegetable broth)

  • Diet: vegetarian
  • Protein anchor: rice + optional cheese
  • Combined spices (representative): saffron bloomed in warm stock; onion base; optional nutmeg trace, white pepper
  • Technique: Bloom saffron into combined liquid; gradual absorption risotto method.
  • HERBIX mapping: Subplan health_sleep → calculator goal sleep_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: rice + optional cheese (normalised: rice + optional cheese) · 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: Saffron–cardamom rice pilaf with vegetables

  • Diet: vegetarian
  • Protein anchor: rice + peas / paneer optional
  • Combined spices (representative): cardamom, cinnamon, clove, cumin seed, saffron
  • Technique: Bloom whole spices in fat; steam rice once.
  • HERBIX mapping: Subplan health_sleep → calculator goal sleep_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: rice + peas / paneer optional (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 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_sleep → calculator goal sleep_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)