---
category: health
focus_id: health_bp
calculator_goal: blood_pressure
generated_by: meals/research-by-focus/generate_research_by_focus.py
---

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

**Calculator goal:** `blood_pressure`

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_bp` → calculator goal `blood_pressure`. 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: Moroccan chicken or lamb tagine

- **Diet:** omnivore
- **Protein anchor:** chicken or lamb
- **Combined spices (representative):** cumin, ginger, turmeric, cinnamon, saffron, paprika; optional cardamom, clove
- **Technique:** Bloom spices with onions in oil; braise covered with vegetables or dried fruit.
- **HERBIX mapping:** Subplan `health_bp` → calculator goal `blood_pressure`. 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

- [NYT Cooking — How to make tagine](https://cooking.nytimes.com/guides/36-how-to-make-tagine)
- [BBC Food — Moroccan lamb tagine](https://www.bbc.com/food/recipes/moroccanlambtagine_6696)

### 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](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: Shakshuka (eggs in cumin–paprika tomato sauce)

- **Diet:** omnivore
- **Protein anchor:** eggs
- **Combined spices (representative):** cumin, paprika, coriander optional, garlic, chili optional
- **Technique:** Simmer spiced tomato base; crack eggs; lid to set.
- **HERBIX mapping:** Subplan `health_bp` → calculator goal `blood_pressure`. 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

- [NYT Cooking — shakshuka](https://cooking.nytimes.com/search?q=shakshuka)

### Nutritional research (protein anchor only)

**Anchor:** `eggs` (normalised: `eggs`) · approximate **per ~100 g cooked/edible** of the anchor alone: **~155 kcal (~649 kJ)**, **~13 g** protein, **~11 g** fat, **~1.1 g** carb, **~0 g** fibre. Full dish totals differ with oil, coconut milk, rice, etc.

- **Pattern:** Whole egg; cholesterol in yolk; choline and B12.
- **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: 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 `health_bp` → calculator goal `blood_pressure`. 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](https://www.bbc.com/food/search?q=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](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: Vegetable adobo (Philippine-style)

- **Diet:** vegetarian
- **Protein anchor:** eggplant / tofu
- **Combined spices (representative):** garlic, bay, peppercorn base
- **Technique:** Combined braise liquid with aromatics.
- **HERBIX mapping:** Subplan `health_bp` → calculator goal `blood_pressure`. 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 — adobo search](https://www.bbc.com/food/search?q=adobo)

### Nutritional research (protein anchor only)

**Anchor:** `eggplant / tofu` (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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