---
category: health
focus_id: health_balanced
calculator_goal: balanced
generated_by: meals/research-by-focus/generate_research_by_focus.py
---

# Combined-spice meal research — `health` / `health_balanced`

**Calculator goal:** `balanced`

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`](../../../app/calculator.html).

**Evidence tier:** Culinary tradition + general press/test-kitchen sources linked below—not RCT evidence for disease outcomes.

## Meal 1: 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 `health_balanced` → calculator goal `balanced`. 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](https://www.seriouseats.com/search?q=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](https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid) — use the published spreadsheet or [UK food composition tool](https://quadram.ac.uk/UKfoodcomposition/) for cooked, edible portions closest to the anchor.

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## Meal 2: Bigos (Polish hunter’s stew, juniper, allspice, bay)

- **Diet:** omnivore
- **Protein anchor:** pork + beef or game
- **Combined spices (representative):** juniper, allspice, bay, black pepper, marjoram; long simmer
- **Technique:** Kraut–meat pot; spices added in one combined long-cook.
- **HERBIX mapping:** Subplan `health_balanced` → calculator goal `balanced`. 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 — bigos](https://www.seriouseats.com/search?q=bigos)

### Nutritional research (protein anchor only)

**Anchor:** `pork + beef or game` (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](https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid) — use the published spreadsheet or [UK food composition tool](https://quadram.ac.uk/UKfoodcomposition/) for cooked, edible portions closest to the anchor.

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## Meal 3: Chana masala (chickpea curry)

- **Diet:** vegetarian
- **Protein anchor:** chickpeas
- **Combined spices (representative):** cumin seed toast; coriander, turmeric, chili; finish garam masala
- **Technique:** Fry ground spices together in oil after aromatics; simmer with tomato.
- **HERBIX mapping:** Subplan `health_balanced` → calculator goal `balanced`. 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

- [Holy Cow Vegan — Chana masala](https://holycowvegan.net/chana-masala/)
- [Vegan Richa — Chole](https://www.veganricha.com/chana-masalachole-chickpea-curry-vegan/)

### Nutritional research (protein anchor only)

**Anchor:** `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](https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid) — use the published spreadsheet or [UK food composition tool](https://quadram.ac.uk/UKfoodcomposition/) for cooked, edible portions closest to the anchor.

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## Meal 4: 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 `health_balanced` → calculator goal `balanced`. 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

- [HERBIX — oyster mushroom KB](https://herbix.site/spices/oyster-mushroom.html)

### 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.

- **Pattern:** Dark meat—more fat than breast; skin adds fat substantially if left on.
- **UK composition tables (CoFID):** [McCance and Widdowson’s CoFID](https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid) — use the published spreadsheet or [UK food composition tool](https://quadram.ac.uk/UKfoodcomposition/) for cooked, edible portions closest to the anchor.

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## Meal 5: Japanese curry with vegetables and tofu

- **Diet:** vegetarian
- **Protein anchor:** tofu + root vegetables
- **Combined spices (representative):** same curry roux pattern as meat variant
- **Technique:** Vegetarian dashi or water base; spice–roux still combined.
- **HERBIX mapping:** Subplan `health_balanced` → calculator goal `balanced`. 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 — Japanese curry](https://www.bbc.com/food/search?q=japanese+curry)

### Nutritional research (protein anchor only)

**Anchor:** `tofu + root 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](https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid) — use the published spreadsheet or [UK food composition tool](https://quadram.ac.uk/UKfoodcomposition/) for cooked, edible portions closest to the anchor.

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