Recipe

recover_joint

Plan: sport_recovery

Calculator goal: arthritis_joint

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 recover_joint → calculator goal arthritis_joint. 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 — bo kho

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.

Pattern: Heme iron, zinc, vitamin B12; saturated fat varies by trim.
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: 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 recover_joint → calculator goal arthritis_joint. 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 3: 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 recover_joint → calculator goal arthritis_joint. 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

Serious Eats — pho ga

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.

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 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 recover_joint → calculator goal arthritis_joint. 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 — shakshuka

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.

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 5: Vegetable massaman / tofu massaman

Diet: vegetarian
Protein anchor: tofu or mixed vegetables
Combined spices (representative): massaman paste + coconut milk spice phase
Technique: Identical combined-spice arc without meat.
HERBIX mapping: Subplan recover_joint → calculator goal arthritis_joint. 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 — massaman search

Nutritional research (protein anchor only)

Anchor: tofu or mixed vegetables (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.

Source (Markdown)