HERBIX Ancient Soil. Modern Magic.
Recipe

mens_muscle

Plan: mens_health

Calculator goal: sports_performance

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: Bò kho (Vietnamese beef stew, lemongrass, star anise, cinnamon)

  • Diet: omnivore
  • Protein anchor: beef chuck
  • Combined spices (representative): lemongrass, star anise, cinnamon, clove, cardamom, coriander seed, turmeric, garlic, ginger, annatto optional
  • Technique: Marinade + long braise; spices bundled in cheesecloth or fried in oil first.
  • HERBIX mapping: Subplan mens_muscle → calculator goal sports_performance. 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 chuck (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: 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 mens_muscle → calculator goal sports_performance. 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 3: 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 mens_muscle → calculator goal sports_performance. 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 4: Bean shakshuka (no eggs)

  • Diet: vegetarian
  • Protein anchor: white beans or chickpeas
  • Combined spices (representative): same cumin–paprika sauce as egg shakshuka
  • Technique: Beans simmered in combined spice tomato base.
  • HERBIX mapping: Subplan mens_muscle → calculator goal sports_performance. 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 beans or 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 5: Jerk-spiced grilled portobello / jackfruit

  • Diet: vegetarian
  • Protein anchor: mushrooms or jackfruit
  • Combined spices (representative): same jerk paste
  • Technique: Marinate vegetable anchor in combined paste.
  • HERBIX mapping: Subplan mens_muscle → calculator goal sports_performance. 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: mushrooms or jackfruit (normalised: mushrooms or jackfruit) · 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)