Recipe

sport_focus

Plan: sport_enhance

Calculator goal: focus_cognitive

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: 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 sport_focus → calculator goal focus_cognitive. 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 2: 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 sport_focus → calculator goal focus_cognitive. 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.

Meal 3: Saffron–cardamom rice pilaf with vegetables

Diet: vegetarian
Protein anchor: rice + peas / paneer optional
Combined spices (representative): cardamom, cinnamon, clove, cumin seed, saffron
Technique: Bloom whole spices in fat; steam rice once.
HERBIX mapping: Subplan sport_focus → calculator goal focus_cognitive. 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

The Spice House — curry & masala techniques

Nutritional research (protein anchor only)

Anchor: rice + peas / paneer optional (normalised: paneer) · approximate per ~100 g cooked/edible of the anchor alone: ~265 kcal (~1109 kJ), ~18 g protein, ~20 g fat, ~1.2 g carb, ~0 g fibre. Full dish totals differ with oil, coconut milk, rice, etc.

Pattern: Fresh cheese—energy dense from milk fat; calcium and protein; lactose may remain.
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 sport_focus → calculator goal focus_cognitive. 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: 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 sport_focus → calculator goal focus_cognitive. 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.

Source (Markdown)