---
category: mental
focus_id: mental_sleep_mood
calculator_goal: sleep_support
generated_by: meals/research-by-focus/generate_research_by_focus.py
---

# Combined-spice meal research — `mental` / `mental_sleep_mood`

**Calculator goal:** `sleep_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: 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 `mental_sleep_mood` → calculator goal `sleep_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

- [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 2: 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 `mental_sleep_mood` → calculator goal `sleep_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

- [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 3: Risotto allo zafferano (vegetable broth)

- **Diet:** vegetarian
- **Protein anchor:** rice + optional cheese
- **Combined spices (representative):** saffron bloomed in warm stock; onion base; optional nutmeg trace, white pepper
- **Technique:** Bloom saffron into combined liquid; gradual absorption risotto method.
- **HERBIX mapping:** Subplan `mental_sleep_mood` → calculator goal `sleep_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 — risotto](https://www.seriouseats.com/search?q=risotto+saffron)

### Nutritional research (protein anchor only)

**Anchor:** `rice + optional cheese` (normalised: `rice + optional cheese`) · 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 4: 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 `mental_sleep_mood` → calculator goal `sleep_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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## Meal 5: Yakhni pulao (chicken or lamb with whole-spice broth)

- **Diet:** omnivore
- **Protein anchor:** chicken or lamb
- **Combined spices (representative):** bay, black cardamom, green cardamom, cinnamon, cloves, cumin, coriander seed, fennel optional
- **Technique:** Meat simmered in spiced broth; rice absorbs combined liquid.
- **HERBIX mapping:** Subplan `mental_sleep_mood` → calculator goal `sleep_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 — pulao](https://www.seriouseats.com/search?q=yakhni+pulao)

### Nutritional research (protein anchor only)

**Anchor:** `chicken or lamb` (normalised: `lamb`) · approximate **per ~100 g cooked/edible** of the anchor alone: **~206 kcal (~862 kJ)**, **~26 g** protein, **~11 g** fat, **~0 g** carb, **~0 g** fibre. Full dish totals differ with oil, coconut milk, rice, etc.

- **Pattern:** Red meat; fat level depends on cut (shoulder vs loin).
- **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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