---
category: mens_health
focus_id: mens_vitality
calculator_goal: mens_vitality
generated_by: meals/research-by-focus/generate_research_by_focus.py
---

# Combined-spice meal research — `mens_health` / `mens_vitality`

**Calculator goal:** `mens_vitality`

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: Bò kho (Vietnamese beef stew, lemongrass, star anise, cinnamon)

- **Diet:** omnivore
- **Protein anchor:** beef chuck
- **Combined spices (representative):** lemongrass, star anise, cinnamon, clove, cardamom, coriander seed, turmeric, garlic, ginger, annatto optional
- **Technique:** Marinade + long braise; spices bundled in cheesecloth or fried in oil first.
- **HERBIX mapping:** Subplan `mens_vitality` → calculator goal `mens_vitality`. 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 — bo kho](https://www.seriouseats.com/search?q=bo+kho)

### Nutritional research (protein anchor only)

**Anchor:** `beef chuck` (normalised: `beef sirloin`) · approximate **per ~100 g cooked/edible** of the anchor alone: **~204 kcal (~854 kJ)**, **~27 g** protein, **~10 g** fat, **~0 g** carb, **~0 g** fibre. Full dish totals differ with oil, coconut milk, rice, etc.

- **Pattern:** Heme iron, zinc, vitamin B12; saturated fat varies by trim.
- **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: Carnitas-style pork (oregano, cumin, bay, orange–garlic context)

- **Diet:** omnivore
- **Protein anchor:** pork shoulder
- **Combined spices (representative):** oregano, cumin, bay, garlic, black pepper
- **Technique:** Low slow braise then crisp; spices in cooking liquid.
- **HERBIX mapping:** Subplan `mens_vitality` → calculator goal `mens_vitality`. 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 — carnitas](https://www.seriouseats.com/search?q=carnitas)

### Nutritional research (protein anchor only)

**Anchor:** `pork shoulder` (normalised: `pork tenderloin`) · approximate **per ~100 g cooked/edible** of the anchor alone: **~143 kcal (~598 kJ)**, **~26 g** protein, **~3.5 g** fat, **~0 g** carb, **~0 g** fibre. Full dish totals differ with oil, coconut milk, rice, etc.

- **Pattern:** Among leaner pork cuts; still watch added oil in cooking.
- **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: 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 `mens_vitality` → calculator goal `mens_vitality`. 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 4: Bean shakshuka (no eggs)

- **Diet:** vegetarian
- **Protein anchor:** white beans or chickpeas
- **Combined spices (representative):** same cumin–paprika sauce as egg shakshuka
- **Technique:** Beans simmered in combined spice tomato base.
- **HERBIX mapping:** Subplan `mens_vitality` → calculator goal `mens_vitality`. 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 — shakshuka](https://www.bbc.com/food/search?q=shakshuka)

### Nutritional research (protein anchor only)

**Anchor:** `white beans or chickpeas` (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: Paneer tikka masala (paneer in spiced tomato gravy)

- **Diet:** vegetarian
- **Protein anchor:** paneer
- **Combined spices (representative):** garam masala line: cumin, coriander, turmeric, paprika/kashmiri chili, fenugreek leaves
- **Technique:** Gravy built by blooming spices in tomato base.
- **HERBIX mapping:** Subplan `mens_vitality` → calculator goal `mens_vitality`. 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 — tikka masala](https://www.seriouseats.com/search?q=tikka+masala)

### 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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