HERBIX Ancient Soil. Modern Magic.
Recipe

recover_training

Plan: sport_recovery

Calculator goal: sports_recovery

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_training → calculator goal sports_recovery. 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: Japanese curry rice (kare raisu) with chicken or pork

  • Diet: omnivore
  • Protein anchor: chicken or pork
  • Combined spices (representative): curry powder blend, ginger, garlic, onion, often apple/honey; combined roux
  • Technique: Single-pot stew with spice-fat roux integration.
  • HERBIX mapping: Subplan recover_training → calculator goal sports_recovery. 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.

Meal 3: Massaman curry (beef or chicken)

  • Diet: omnivore
  • Protein anchor: beef or chicken
  • Combined spices (representative): lemongrass, galangal, garlic, coriander, cumin, chili + cinnamon, cardamom, clove
  • Technique: Fry curry paste in coconut cream; simmer with whole warm spices.
  • HERBIX mapping: Subplan recover_training → calculator goal sports_recovery. 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 or chicken (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 4: Shiitake–garlic–ginger stir-fry with tofu

  • Diet: vegetarian
  • Protein anchor: tofu + shiitake
  • Combined spices (representative): garlic, ginger, black pepper, optional turmeric pinch
  • Technique: High-heat single wok spice phase.
  • HERBIX mapping: Subplan recover_training → calculator goal sports_recovery. 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: tofu + shiitake (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.

Meal 5: 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_training → calculator goal sports_recovery. 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.

Source (Markdown)