---
category: sport_recovery
focus_id: recover_training
calculator_goal: sports_recovery
generated_by: meals/research-by-focus/generate_research_by_focus.py
---

# Combined-spice meal research — `sport_recovery` / `recover_training`

**Calculator goal:** `sports_recovery`

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 `recover_training` → calculator goal `sports_recovery`. 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.

---
## Meal 2: Japanese curry rice (kare raisu) with chicken or pork

- **Diet:** omnivore
- **Protein anchor:** chicken or pork
- **Combined spices (representative):** curry powder blend, ginger, garlic, onion, often apple/honey; combined roux
- **Technique:** Single-pot stew with spice-fat roux integration.
- **HERBIX mapping:** Subplan `recover_training` → calculator goal `sports_recovery`. 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 — Japanese curry](https://www.seriouseats.com/search?q=japanese+curry)

### 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 3: Massaman curry (beef or chicken)

- **Diet:** omnivore
- **Protein anchor:** beef or chicken
- **Combined spices (representative):** lemongrass, galangal, garlic, coriander, cumin, chili + cinnamon, cardamom, clove
- **Technique:** Fry curry paste in coconut cream; simmer with whole warm spices.
- **HERBIX mapping:** Subplan `recover_training` → calculator goal `sports_recovery`. 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 — massaman](https://www.seriouseats.com/search?q=massaman+curry)

### Nutritional research (protein anchor only)

**Anchor:** `beef or chicken` (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: Shiitake–garlic–ginger stir-fry with tofu

- **Diet:** vegetarian
- **Protein anchor:** tofu + shiitake
- **Combined spices (representative):** garlic, ginger, black pepper, optional turmeric pinch
- **Technique:** High-heat single wok spice phase.
- **HERBIX mapping:** Subplan `recover_training` → calculator goal `sports_recovery`. 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

- [HERBIX — shiitake KB](https://herbix.site/spices/shiitake.html)

### Nutritional research (protein anchor only)

**Anchor:** `tofu + shiitake` (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: 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 `recover_training` → calculator goal `sports_recovery`. 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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