HERBIX Ancient Soil. Modern Magic.
Recipe

womens_iron_energy

Plan: womens_health

Calculator goal: womens_wellbeing

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: Black bean soup cumin oregano garlic

  • Diet: vegetarian
  • Protein anchor: black beans
  • Combined spices (representative): cumin, oregano, garlic, paprika, bay
  • Technique: One-pot simmer after blooming spices.
  • HERBIX mapping: Subplan womens_iron_energy → calculator goal womens_wellbeing. 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: black beans (normalised: black beans) · approximate per ~100 g cooked/edible of the anchor alone: ~132 kcal (~552 kJ), ~8.9 g protein, ~0.5 g fat, ~24 g carb, ~8.7 g fibre. Full dish totals differ with oil, coconut milk, rice, etc.

  • Pattern: Fibre-forward; non-heme iron and folate—pair with vitamin C–rich foods for iron absorption context.
  • 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: Fenugreek–spinach potato (aloo methi style)

  • Diet: vegetarian
  • Protein anchor: potato + greens
  • Combined spices (representative): fenugreek leaves or seeds, turmeric, cumin, coriander, chili
  • Technique: Spice order: cumin, then ground spices, then vegetables.
  • HERBIX mapping: Subplan womens_iron_energy → calculator goal womens_wellbeing. 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: potato + greens (normalised: potato + greens) · 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 3: Quinoa–black bean stuffed peppers (cumin, paprika, garlic)

  • Diet: vegetarian
  • Protein anchor: quinoa + beans
  • Combined spices (representative): cumin, paprika, garlic, oregano
  • Technique: Filling cooked as one spice batch then baked in pepper.
  • HERBIX mapping: Subplan womens_iron_energy → calculator goal womens_wellbeing. 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: quinoa + beans (normalised: quinoa + beans) · 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 4: Fesenjan (walnut–pomegranate chicken or duck)

  • Diet: omnivore
  • Protein anchor: chicken or duck
  • Combined spices (representative): turmeric, cinnamon, cardamom family notes in some recipes; black pepper; walnut richness
  • Technique: Unified slow stew with ground walnut sauce—warm spices often combined early.
  • HERBIX mapping: Subplan womens_iron_energy → calculator goal womens_wellbeing. 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 duck (normalised: duck breast) · approximate per ~100 g cooked/edible of the anchor alone: ~201 kcal (~841 kJ), ~24 g protein, ~11 g fat, ~0 g carb, ~0 g fibre. Full dish totals differ with oil, coconut milk, rice, etc.

Meal 5: Chicken with oyster mushrooms (ginger, scallion, soy context)

  • Diet: omnivore
  • Protein anchor: chicken + oyster mushroom
  • Combined spices (representative): ginger, garlic, white or black pepper
  • Technique: Unified aromatics in oil before protein.
  • HERBIX mapping: Subplan womens_iron_energy → calculator goal womens_wellbeing. 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 + oyster mushroom (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.

Source (Markdown)