---
category: health
focus_id: health_lipids
calculator_goal: lipids_cholesterol
generated_by: meals/research-by-focus/generate_research_by_focus.py
---

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

**Calculator goal:** `lipids_cholesterol`

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: 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_lipids` → calculator goal `lipids_cholesterol`. 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 2: 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_lipids` → calculator goal `lipids_cholesterol`. 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 3: Lemon–garlic shrimp (paprika, cayenne optional)

- **Diet:** omnivore
- **Protein anchor:** shrimp
- **Combined spices (representative):** garlic, paprika, black pepper, chili optional
- **Technique:** Pan sauce with spices combined in butter/oil.
- **HERBIX mapping:** Subplan `health_lipids` → calculator goal `lipids_cholesterol`. 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 — garlic shrimp](https://www.bbc.com/food/search?q=garlic+shrimp)

### Nutritional research (protein anchor only)

**Anchor:** `shrimp` (normalised: `shrimp`) · approximate **per ~100 g cooked/edible** of the anchor alone: **~99 kcal (~414 kJ)**, **~24 g** protein, **~0.3 g** fat, **~0.2 g** carb, **~0 g** fibre. Full dish totals differ with oil, coconut milk, rice, etc.

- **Pattern:** Very lean protein; selenium and vitamin B12 in meaningful amounts; shellfish allergy relevant for some users.
- **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: Mujadara (lentils, rice, caramelized onion)

- **Diet:** vegetarian
- **Protein anchor:** lentils
- **Combined spices (representative):** cumin, cinnamon pinch, black pepper; alliums deeply browned
- **Technique:** Layer spiced onions with lentils and rice; gentle simmer.
- **HERBIX mapping:** Subplan `health_lipids` → calculator goal `lipids_cholesterol`. 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 — mujadara](https://www.seriouseats.com/search?q=mujadara)

### 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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## Meal 5: 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_lipids` → calculator goal `lipids_cholesterol`. 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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