Recipe

mental_sleep_mood

Plan: mental

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: 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 mental_sleep_mood → 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

BBC Food — tom kha vegetarian

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.

Pattern: Soy protein; isoflavones context; often fortified calcium in retail blocks.
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 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 mental_sleep_mood → 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

BBC Food — carrot ginger soup

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.

Pattern: Higher protein and fat than many pulses; folate and manganese.
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 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 mental_sleep_mood → 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

Serious Eats — risotto

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.

Pattern: Higher protein and fat than many pulses; folate and manganese.
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: 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 mental_sleep_mood → 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

Serious Eats — chicken adobo

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.

Pattern: Dark meat—more fat than breast; skin adds fat substantially if left on.
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 5: 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 mental_sleep_mood → 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

Serious Eats — pulao

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.

Pattern: Red meat; fat level depends on cut (shoulder vs loin).
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.

Source (Markdown)