---
category: sport_enhance
focus_id: sport_power
calculator_goal: sports_performance
generated_by: meals/research-by-focus/generate_research_by_focus.py
---

# Combined-spice meal research — `sport_enhance` / `sport_power`

**Calculator goal:** `sports_performance`

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: Bigos (Polish hunter’s stew, juniper, allspice, bay)

- **Diet:** omnivore
- **Protein anchor:** pork + beef or game
- **Combined spices (representative):** juniper, allspice, bay, black pepper, marjoram; long simmer
- **Technique:** Kraut–meat pot; spices added in one combined long-cook.
- **HERBIX mapping:** Subplan `sport_power` → calculator goal `sports_performance`. 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 — bigos](https://www.seriouseats.com/search?q=bigos)

### Nutritional research (protein anchor only)

**Anchor:** `pork + beef or game` (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 `sport_power` → calculator goal `sports_performance`. 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: Chili con carne (chili, cumin, garlic, oregano)

- **Diet:** omnivore
- **Protein anchor:** beef
- **Combined spices (representative):** chili, cumin, garlic, oregano, paprika, coriander common
- **Technique:** Bloom spice mix with meat and onions until cohesive.
- **HERBIX mapping:** Subplan `sport_power` → calculator goal `sports_performance`. 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 — chili con carne](https://www.seriouseats.com/search?q=chili+con+carne)

### Nutritional research (protein anchor only)

**Anchor:** `beef` (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 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 `sport_power` → calculator goal `sports_performance`. 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: Jerk-spiced grilled portobello / jackfruit

- **Diet:** vegetarian
- **Protein anchor:** mushrooms or jackfruit
- **Combined spices (representative):** same jerk paste
- **Technique:** Marinate vegetable anchor in combined paste.
- **HERBIX mapping:** Subplan `sport_power` → calculator goal `sports_performance`. 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 — jerk marinade concepts](https://www.seriouseats.com/)

### Nutritional research (protein anchor only)

**Anchor:** `mushrooms or jackfruit` (normalised: `mushrooms or jackfruit`) · 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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