---
category: health
focus_id: health_gout
calculator_goal: gout_uric
generated_by: meals/research-by-focus/generate_research_by_focus.py
---

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

**Calculator goal:** `gout_uric`

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: 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_gout` → calculator goal `gout_uric`. 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.

---
## Meal 2: Cioppino-style fish stew (fennel seed, bay, garlic, paprika)

- **Diet:** omnivore
- **Protein anchor:** mixed seafood
- **Combined spices (representative):** fennel seed, bay, garlic, paprika, black pepper
- **Technique:** Tomato–wine broth with spice sachet.
- **HERBIX mapping:** Subplan `health_gout` → calculator goal `gout_uric`. 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 — cioppino](https://www.seriouseats.com/search?q=cioppino)

### Nutritional research (protein anchor only)

**Anchor:** `mixed seafood` (normalised: `mixed seafood`) · approximate **per ~100 g cooked/edible** of the anchor alone: **~120 kcal (~502 kJ)**, **~22 g** protein, **~2 g** fat, **~0 g** carb, **~0 g** fibre. Full dish totals differ with oil, coconut milk, rice, etc.

- **Pattern:** Order-of-magnitude for mixed finfish/shellfish stews—actual mix varies.
- **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: Citrus–herb baked fish (oregano, thyme, garlic, paprika)

- **Diet:** omnivore
- **Protein anchor:** white fish
- **Combined spices (representative):** oregano, thyme, garlic, paprika, black pepper, lemon zest
- **Technique:** Single marinade rub before baking.
- **HERBIX mapping:** Subplan `health_gout` → calculator goal `gout_uric`. 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 — baked fish](https://www.bbc.com/food/search?q=baked+fish+herbs)

### Nutritional research (protein anchor only)

**Anchor:** `white fish` (normalised: `mixed seafood`) · approximate **per ~100 g cooked/edible** of the anchor alone: **~120 kcal (~502 kJ)**, **~22 g** protein, **~2 g** fat, **~0 g** carb, **~0 g** fibre. Full dish totals differ with oil, coconut milk, rice, etc.

- **Pattern:** Order-of-magnitude for mixed finfish/shellfish stews—actual mix varies.
- **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: Five-spice braised tofu or seitan

- **Diet:** vegetarian
- **Protein anchor:** firm tofu or seitan
- **Combined spices (representative):** Chinese five-spice; ginger, garlic, star anise in soy braise
- **Technique:** Combined liquid braise absorbs spice blend at once.
- **HERBIX mapping:** Subplan `health_gout` → calculator goal `gout_uric`. 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 — five spice](https://www.bbc.com/food/search?q=five+spice+tofu)

### Nutritional research (protein anchor only)

**Anchor:** `firm tofu or seitan` (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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## Meal 5: Lentil–kale soup cumin coriander (low purine emphasis veg)

- **Diet:** vegetarian
- **Protein anchor:** lentils
- **Combined spices (representative):** cumin, coriander, turmeric, bay
- **Technique:** Soup base: spices toasted then simmered.
- **HERBIX mapping:** Subplan `health_gout` → calculator goal `gout_uric`. 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

- [Harvard Health — diet context (general)](https://www.health.harvard.edu/)

### Nutritional research (protein anchor only)

**Anchor:** `lentils` (normalised: `red lentils`) · approximate **per ~100 g cooked/edible** of the anchor alone: **~116 kcal (~485 kJ)**, **~9 g** protein, **~0.4 g** fat, **~20 g** carb, **~7.9 g** fibre. Full dish totals differ with oil, coconut milk, rice, etc.

- **Pattern:** Fast-cooking lentil; folate and fibre; protein quality complements grains.
- **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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