HERBIX Ancient Soil. Modern Magic.
Recipe

health_weight

Plan: health

Calculator goal: weight_loss

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: Bigos (Polish hunter’s stew, juniper, allspice, bay)

  • Diet: omnivore
  • Protein anchor: pork + beef or game
  • Combined spices (representative): juniper, allspice, bay, black pepper, marjoram; long simmer
  • Technique: Kraut–meat pot; spices added in one combined long-cook.
  • HERBIX mapping: Subplan health_weight → calculator goal weight_loss. 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: pork + beef or game (normalised: beef sirloin) · approximate per ~100 g cooked/edible of the anchor alone: ~204 kcal (~854 kJ), ~27 g protein, ~10 g fat, ~0 g carb, ~0 g fibre. Full dish totals differ with oil, coconut milk, rice, etc.

Meal 2: Carnitas-style pork (oregano, cumin, bay, orange–garlic context)

  • Diet: omnivore
  • Protein anchor: pork shoulder
  • Combined spices (representative): oregano, cumin, bay, garlic, black pepper
  • Technique: Low slow braise then crisp; spices in cooking liquid.
  • HERBIX mapping: Subplan health_weight → calculator goal weight_loss. 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: pork shoulder (normalised: pork tenderloin) · approximate per ~100 g cooked/edible of the anchor alone: ~143 kcal (~598 kJ), ~26 g protein, ~3.5 g fat, ~0 g carb, ~0 g fibre. Full dish totals differ with oil, coconut milk, rice, etc.

Meal 3: Chana masala (chickpea curry)

  • Diet: vegetarian
  • Protein anchor: chickpeas
  • Combined spices (representative): cumin seed toast; coriander, turmeric, chili; finish garam masala
  • Technique: Fry ground spices together in oil after aromatics; simmer with tomato.
  • HERBIX mapping: Subplan health_weight → calculator goal weight_loss. 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 (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.

Meal 4: Chili con carne (chili, cumin, garlic, oregano)

  • Diet: omnivore
  • Protein anchor: beef
  • Combined spices (representative): chili, cumin, garlic, oregano, paprika, coriander common
  • Technique: Bloom spice mix with meat and onions until cohesive.
  • HERBIX mapping: Subplan health_weight → calculator goal weight_loss. 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: beef (normalised: beef sirloin) · approximate per ~100 g cooked/edible of the anchor alone: ~204 kcal (~854 kJ), ~27 g protein, ~10 g fat, ~0 g carb, ~0 g fibre. Full dish totals differ with oil, coconut milk, rice, etc.

Meal 5: Five-spice braised tofu or seitan

  • Diet: vegetarian
  • Protein anchor: firm tofu or seitan
  • Combined spices (representative): Chinese five-spice; ginger, garlic, star anise in soy braise
  • Technique: Combined liquid braise absorbs spice blend at once.
  • HERBIX mapping: Subplan health_weight → calculator goal weight_loss. 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: firm tofu or seitan (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.

Source (Markdown)