---
category: health
focus_id: health_reflux
calculator_goal: reflux_sensitive
generated_by: meals/research-by-focus/generate_research_by_focus.py
---

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

**Calculator goal:** `reflux_sensitive`

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: 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_reflux` → calculator goal `reflux_sensitive`. 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 2: 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_reflux` → calculator goal `reflux_sensitive`. 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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## Meal 3: Tom kha gai (lemongrass, galangal, lime leaf, chiles) — mild option

- **Diet:** omnivore
- **Protein anchor:** chicken + coconut milk
- **Combined spices (representative):** lemongrass, galangal, kaffir lime leaf, optional chili, turmeric absent
- **Technique:** Simmer aromatics in coconut milk (combined fragrance phase).
- **HERBIX mapping:** Subplan `health_reflux` → calculator goal `reflux_sensitive`. 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: request mild chile

### References

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

### Nutritional research (protein anchor only)

**Anchor:** `chicken + coconut milk` (normalised: `chicken + coconut milk`) · 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.

---
## Meal 4: Tom kha tofu / vegetable

- **Diet:** vegetarian
- **Protein anchor:** tofu
- **Combined spices (representative):** same lemongrass galangal base
- **Technique:** Vegetarian stock + coconut milk spice bundle.
- **HERBIX mapping:** Subplan `health_reflux` → calculator goal `reflux_sensitive`. 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 — tom kha vegetarian](https://www.bbc.com/food/search?q=tom+kha)

### Nutritional research (protein anchor only)

**Anchor:** `tofu` (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: White chicken chili (cumin, oregano, garlic, mild chili)

- **Diet:** omnivore
- **Protein anchor:** chicken
- **Combined spices (representative):** cumin, oregano, garlic, mild green chili, black pepper
- **Technique:** One-pot; spices in broth early.
- **HERBIX mapping:** Subplan `health_reflux` → calculator goal `reflux_sensitive`. 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 — white chili](https://www.seriouseats.com/search?q=white+chicken+chili)

### 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.

---