---
category: health
focus_id: health_inflammation
calculator_goal: anti_inflammatory
generated_by: meals/research-by-focus/generate_research_by_focus.py
---

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

**Calculator goal:** `anti_inflammatory`

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: 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_inflammation` → calculator goal `anti_inflammatory`. 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 2: 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_inflammation` → calculator goal `anti_inflammatory`. 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.

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## Meal 3: Fesenjan (walnut–pomegranate chicken or duck)

- **Diet:** omnivore
- **Protein anchor:** chicken or duck
- **Combined spices (representative):** turmeric, cinnamon, cardamom family notes in some recipes; black pepper; walnut richness
- **Technique:** Unified slow stew with ground walnut sauce—warm spices often combined early.
- **HERBIX mapping:** Subplan `health_inflammation` → calculator goal `anti_inflammatory`. 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 — fesenjan search](https://cooking.nytimes.com/search?q=fesenjan)

### Nutritional research (protein anchor only)

**Anchor:** `chicken or duck` (normalised: `duck breast`) · approximate **per ~100 g cooked/edible** of the anchor alone: **~201 kcal (~841 kJ)**, **~24 g** protein, **~11 g** fat, **~0 g** carb, **~0 g** fibre. Full dish totals differ with oil, coconut milk, rice, etc.

- **Pattern:** Poultry with higher fat than chicken breast; skin-on raises calories significantly.
- **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: Moroccan vegetable tagine

- **Diet:** vegetarian
- **Protein anchor:** chickpeas / seasonal vegetables
- **Combined spices (representative):** same warm cluster as meat tagine; saffron bloomed in liquid
- **Technique:** Single-pot braise; spices combined before liquid.
- **HERBIX mapping:** Subplan `health_inflammation` → calculator goal `anti_inflammatory`. 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)

### Nutritional research (protein anchor only)

**Anchor:** `chickpeas / seasonal vegetables` (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: 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_inflammation` → calculator goal `anti_inflammatory`. 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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