---
category: health
focus_id: health_immune
calculator_goal: immune_support
generated_by: meals/research-by-focus/generate_research_by_focus.py
---

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

**Calculator goal:** `immune_support`

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: Doro wat (Ethiopian berbere chicken)

- **Diet:** omnivore
- **Protein anchor:** chicken
- **Combined spices (representative):** berbere: chili, garlic, ginger, coriander, cumin, fenugreek, cloves, cinnamon, nutmeg, cardamom
- **Technique:** Slow onions + berbere paste; simmer chicken in unified sauce.
- **HERBIX mapping:** Subplan `health_immune` → calculator goal `immune_support`. 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

- [The Daring Gourmet — Doro wat](https://www.daringgourmet.com/doro-wat-spicy-ethiopian-chicken-stew)
- [Daring Gourmet — Berbere](https://www.daringgourmet.com/berbere-ethiopian-spice-blend/)

### 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.

---
## Meal 2: Misir wat (berbere red lentils)

- **Diet:** vegetarian
- **Protein anchor:** red lentils
- **Combined spices (representative):** berbere-based sauce
- **Technique:** Same combined berbere phase as doro wat.
- **HERBIX mapping:** Subplan `health_immune` → calculator goal `immune_support`. 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

- [Lin’s Food — Berbere](https://www.linsfood.com/berbere-ethiopian-spice-mix/)

### Nutritional research (protein anchor only)

**Anchor:** `red 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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## Meal 3: Saag paneer (spinach, turmeric, cumin, coriander, garam masala)

- **Diet:** vegetarian
- **Protein anchor:** paneer
- **Combined spices (representative):** turmeric, cumin, coriander, chili, garam masala finish
- **Technique:** Cook spice paste with greens; finish paneer.
- **HERBIX mapping:** Subplan `health_immune` → calculator goal `immune_support`. 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

- [Vegan Richa — saag](https://www.veganricha.com/search?q=saag)

### Nutritional research (protein anchor only)

**Anchor:** `paneer` (normalised: `paneer`) · approximate **per ~100 g cooked/edible** of the anchor alone: **~265 kcal (~1109 kJ)**, **~18 g** protein, **~20 g** fat, **~1.2 g** carb, **~0 g** fibre. Full dish totals differ with oil, coconut milk, rice, etc.

- **Pattern:** Fresh cheese—energy dense from milk fat; calcium and protein; lactose may remain.
- **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: Shiitake–garlic–ginger stir-fry with tofu

- **Diet:** vegetarian
- **Protein anchor:** tofu + shiitake
- **Combined spices (representative):** garlic, ginger, black pepper, optional turmeric pinch
- **Technique:** High-heat single wok spice phase.
- **HERBIX mapping:** Subplan `health_immune` → calculator goal `immune_support`. 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 — shiitake KB](https://herbix.site/spices/shiitake.html)

### Nutritional research (protein anchor only)

**Anchor:** `tofu + shiitake` (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: 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_immune` → calculator goal `immune_support`. 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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