---
category: health
focus_id: health_digestion
calculator_goal: digestion
generated_by: meals/research-by-focus/generate_research_by_focus.py
---

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

**Calculator goal:** `digestion`

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: 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_digestion` → calculator goal `digestion`. 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 2: 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 `health_digestion` → calculator goal `digestion`. 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 — black bean soup](https://www.seriouseats.com/search?q=black+bean+soup)

### 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](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: Carrot–ginger soup with cardamom

- **Diet:** vegetarian
- **Protein anchor:** legume side optional
- **Combined spices (representative):** ginger, cardamom, cumin seed, gentle black pepper
- **Technique:** Sweat aromatics; puree; low irritant profile if chili omitted.
- **HERBIX mapping:** Subplan `health_digestion` → calculator goal `digestion`. 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 — carrot ginger soup](https://www.bbc.com/food/search?q=carrot+ginger+soup)

### Nutritional research (protein anchor only)

**Anchor:** `legume side optional` (normalised: `legume side optional`) · 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: 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 `health_digestion` → calculator goal `digestion`. 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 — Japanese curry](https://www.seriouseats.com/search?q=japanese+curry)

### 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 5: Chicken phở–style gentle broth (star anise, cinnamon, clove, cardamom)

- **Diet:** omnivore
- **Protein anchor:** chicken
- **Combined spices (representative):** star anise, cinnamon, clove, cardamom, coriander seed, ginger
- **Technique:** Toasted spices in sachet; long simmer (combined spice broth).
- **HERBIX mapping:** Subplan `health_digestion` → calculator goal `digestion`. 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. Note: strain solids; reduce chili for reflux

### References

- [Serious Eats — pho ga](https://www.seriouseats.com/search?q=pho+ga)

### Nutritional research (protein anchor only)

**Anchor:** `chicken` (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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