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Healthy Recipes for Veterans Day

Discover delicious and nutritious recipes to celebrate Veterans Day. Enjoy meals that honor and nourish with our healthy recipe ideas.
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Baked Salmon with Asparagus and Mixed Greens

 

Salmon is a great source of omega-3 fatty acids, which are essential for heart health, and when combined with fresh asparagus, it makes for a wholesome meal perfect for any occasion.

Ingredients:

  • 2 salmon fillets (about 6 oz each)
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon dill
  • Salt and pepper to taste
  • 1 bunch asparagus, trimmed
  • 4 cups mixed greens (spinach, arugula, etc.)
  • 1 tablespoon balsamic vinegar

Instructions:

  1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
  2. Place salmon fillets on the baking sheet. Drizzle with olive oil and lemon juice, then sprinkle with dill, salt, and pepper.
  3. Arrange asparagus around the salmon. Drizzle with a little olive oil, and season with salt and pepper.
  4. Bake for 12-15 minutes until the salmon is cooked through and asparagus is tender.
  5. Serve with a side of mixed greens, drizzled with balsamic vinegar.

Why It's Healthy: Salmon provides hefty amounts of high-quality protein and healthy fats, which are beneficial for weight management and reducing inflammation. Asparagus and mixed greens are low in calories yet high in nutrients and fiber.

 

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Grilled Lemon Herb Chicken with Quinoa Salad

 

This delicious and nutritious dish combines lean proteins and whole grains to help manage weight and provide sustained energy throughout the day.

Ingredients:

  • 2 boneless, skinless chicken breasts
  • 2 lemons (juice and zest)
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon thyme
  • Salt and pepper to taste
  • 1 cup quinoa, rinsed
  • 2 cups water or low-sodium chicken broth
  • 1 cucumber, diced
  • 1 red bell pepper, diced
  • 1/4 cup chopped parsley

Instructions:

  1. In a bowl, mix lemon juice, zest, olive oil, garlic, oregano, thyme, salt, and pepper. Pour over chicken breasts and marinate for at least 30 minutes.
  2. Cook quinoa in water or broth according to package instructions. Let it cool slightly.
  3. Preheat grill to medium-high heat. Grill chicken for 6-7 minutes on each side or until internal temperature reaches 165°F (74°C).
  4. In a large bowl, combine quinoa, cucumber, red bell pepper, and parsley. Add a squeeze of fresh lemon and a little olive oil for dressing if desired.
  5. Slice grilled chicken thinly and serve atop the quinoa salad.

Why It's Healthy: This recipe is rich in lean protein from the chicken and complex carbohydrates from the quinoa, which helps maintain energy levels and supports metabolism. Lemon and herbs add flavor without additional calories, making this dish both tasty and healthy.

 

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Veggie-Stuffed Bell Peppers

 

A vegetarian meal loaded with colorful vegetables and whole grains, these stuffed peppers are both delicious and supportive of a healthy weight-loss plan.

Ingredients:

  • 4 bell peppers (any color)
  • 1 cup cooked brown rice
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 small onion, diced
  • 1 zucchini, diced
  • 1 cup corn kernels
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • 1/2 cup shredded cheese (optional)
  • Fresh cilantro for garnish

Instructions:

  1. Preheat oven to 375°F (190°C). Slice the tops off the peppers and remove seeds.
  2. In a large bowl, combine cooked rice, black beans, onion, zucchini, corn, chili powder, cumin, salt, and pepper.
  3. Stuff each pepper with the mixture, pressing down slightly to compact. Place in a baking dish.
  4. If desired, sprinkle cheese on top of each pepper. Cover with foil and bake for 25 minutes.
  5. Remove foil and bake for an additional 10 minutes. Garnish with fresh cilantro before serving.

Why It's Healthy: These peppers are packed with fiber, vitamins, and minerals from the vegetables and provide complete protein through the combination of rice and beans, making them a nutritious choice for vegetarians and meat-eaters alike.

 

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Quinoa and Black Bean Tacos

 

Create a healthy twist on a classic comfort food with these protein-packed, fiber-rich quinoa and black bean tacos.

Ingredients:

  • 1 cup quinoa, rinsed
  • 2 cups vegetable broth
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 tablespoon olive oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • 8 corn tortillas
  • 1 cup shredded lettuce
  • 1 avocado, sliced
  • 1/4 cup salsa

Instructions:

  1. Cook quinoa in vegetable broth according to package instructions. Set aside.
  2. In a large pan, heat olive oil over medium heat. Sauté onion and garlic until soft.
  3. Add cooked quinoa, black beans, cumin, and paprika to the pan. Stir to combine, and season with salt and pepper.
  4. Warm corn tortillas in a dry skillet or microwave.
  5. Assemble tacos by placing quinoa mixture in each tortilla, then adding lettuce, avocado, and salsa on top.

Why It's Healthy: Quinoa and black beans make these tacos a lean yet satisfying meal. They provide complete protein, are rich in fiber, and essential nutrients which help control appetite and promote digestive health.

 

Cauliflower and Chickpea Curry

 

A warmly spiced, low-calorie dish that is perfect for both satisfying your taste buds and supporting your weight goals.

Ingredients:

  • 1 tablespoon coconut oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 tablespoon grated ginger
  • 1 tablespoon curry powder
  • 1 teaspoon garam masala
  • 1 head cauliflower, cut into florets
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 can (14 oz) tomatoes
  • 1 can (14 oz) coconut milk
  • Salt and pepper to taste
  • Fresh cilantro for garnish

Instructions:

  1. In a pot, melt coconut oil over medium heat. Sauté onion, garlic, and ginger until fragrant.
  2. Add curry powder and garam masala, stirring to coat the onion mixture.
  3. Add cauliflower florets and chickpeas to the pot, stirring well to combine.
  4. Pour in tomatoes with juices and coconut milk. Bring to a simmer, then reduce heat to low. Cook for 20-25 minutes until the cauliflower is tender.
  5. Season with salt and pepper, and garnish with fresh cilantro before serving.

Why It's Healthy: This curry is full of anti-inflammatory and digestion-aiding spices, using cauliflower and chickpeas to deliver a satisfying texture and provide a hearty supply of fiber and plant-based protein.

 

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Grilled Lemon Herb Chicken with Quinoa Salad

 

This delicious and nutritious dish combines lean proteins and whole grains to help manage weight and provide sustained energy throughout the day.

Ingredients:

  • 2 boneless, skinless chicken breasts
  • 2 lemons (juice and zest)
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon thyme
  • Salt and pepper to taste
  • 1 cup quinoa, rinsed
  • 2 cups water or low-sodium chicken broth
  • 1 cucumber, diced
  • 1 red bell pepper, diced
  • 1/4 cup chopped parsley

Instructions:

  1. In a bowl, mix lemon juice, zest, olive oil, garlic, oregano, thyme, salt, and pepper. Pour over chicken breasts and marinate for at least 30 minutes.
  2. Cook quinoa in water or broth according to package instructions. Let it cool slightly.
  3. Preheat grill to medium-high heat. Grill chicken for 6-7 minutes on each side or until internal temperature reaches 165°F (74°C).
  4. In a large bowl, combine quinoa, cucumber, red bell pepper, and parsley. Add a squeeze of fresh lemon and a little olive oil for dressing if desired.
  5. Slice grilled chicken thinly and serve atop the quinoa salad.

Why It's Healthy: This recipe is rich in lean protein from the chicken and complex carbohydrates from the quinoa, which helps maintain energy levels and supports metabolism. Lemon and herbs add flavor without additional calories, making this dish both tasty and healthy.

 

Baked Salmon with Asparagus and Mixed Greens

 

Salmon is a great source of omega-3 fatty acids, which are essential for heart health, and when combined with fresh asparagus, it makes for a wholesome meal perfect for any occasion.

Ingredients:

  • 2 salmon fillets (about 6 oz each)
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon dill
  • Salt and pepper to taste
  • 1 bunch asparagus, trimmed
  • 4 cups mixed greens (spinach, arugula, etc.)
  • 1 tablespoon balsamic vinegar

Instructions:

  1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
  2. Place salmon fillets on the baking sheet. Drizzle with olive oil and lemon juice, then sprinkle with dill, salt, and pepper.
  3. Arrange asparagus around the salmon. Drizzle with a little olive oil, and season with salt and pepper.
  4. Bake for 12-15 minutes until the salmon is cooked through and asparagus is tender.
  5. Serve with a side of mixed greens, drizzled with balsamic vinegar.

Why It's Healthy: Salmon provides hefty amounts of high-quality protein and healthy fats, which are beneficial for weight management and reducing inflammation. Asparagus and mixed greens are low in calories yet high in nutrients and fiber.

 

Lentil and Spinach Soup

 

This hearty and filling soup is packed with fiber and plant-based protein, making it ideal for a weight-conscious diet.

Ingredients:

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 carrots, diced
  • 3 cloves garlic, minced
  • 1 teaspoon cumin
  • 1 teaspoon turmeric
  • 1 cup dried lentils, rinsed
  • 8 cups vegetable broth
  • 2 cups fresh spinach
  • Salt and pepper to taste
  • Juice of 1 lemon

Instructions:

  1. Heat olive oil in a large pot over medium heat. Add onion and carrots, cooking until soft, about 5 minutes. Add garlic, cumin, and turmeric, stirring for 1 minute.
  2. Add lentils and broth. Bring to a boil, then reduce heat and simmer until lentils are tender, about 25-30 minutes.
  3. Stir in spinach until wilted. Season with salt, pepper, and lemon juice.
  4. Serve hot, optionally garnished with additional lemon slices or herbs.

Why It's Healthy: Lentils are a fantastic source of protein and fiber, which can aid digestion and keep you full longer. Spinach adds iron, vitamin K, and various antioxidants beneficial for health.

 

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Grilled Lemon Herb Chicken with Quinoa Salad

 

This delicious and nutritious dish combines lean proteins and whole grains to help manage weight and provide sustained energy throughout the day.

Ingredients:

  • 2 boneless, skinless chicken breasts
  • 2 lemons (juice and zest)
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon thyme
  • Salt and pepper to taste
  • 1 cup quinoa, rinsed
  • 2 cups water or low-sodium chicken broth
  • 1 cucumber, diced
  • 1 red bell pepper, diced
  • 1/4 cup chopped parsley

Instructions:

  1. In a bowl, mix lemon juice, zest, olive oil, garlic, oregano, thyme, salt, and pepper. Pour over chicken breasts and marinate for at least 30 minutes.
  2. Cook quinoa in water or broth according to package instructions. Let it cool slightly.
  3. Preheat grill to medium-high heat. Grill chicken for 6-7 minutes on each side or until internal temperature reaches 165°F (74°C).
  4. In a large bowl, combine quinoa, cucumber, red bell pepper, and parsley. Add a squeeze of fresh lemon and a little olive oil for dressing if desired.
  5. Slice grilled chicken thinly and serve atop the quinoa salad.

Why It's Healthy: This recipe is rich in lean protein from the chicken and complex carbohydrates from the quinoa, which helps maintain energy levels and supports metabolism. Lemon and herbs add flavor without additional calories, making this dish both tasty and healthy.

 

Baked Salmon with Asparagus and Mixed Greens

 

Salmon is a great source of omega-3 fatty acids, which are essential for heart health, and when combined with fresh asparagus, it makes for a wholesome meal perfect for any occasion.

Ingredients:

  • 2 salmon fillets (about 6 oz each)
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon dill
  • Salt and pepper to taste
  • 1 bunch asparagus, trimmed
  • 4 cups mixed greens (spinach, arugula, etc.)
  • 1 tablespoon balsamic vinegar

Instructions:

  1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
  2. Place salmon fillets on the baking sheet. Drizzle with olive oil and lemon juice, then sprinkle with dill, salt, and pepper.
  3. Arrange asparagus around the salmon. Drizzle with a little olive oil, and season with salt and pepper.
  4. Bake for 12-15 minutes until the salmon is cooked through and asparagus is tender.
  5. Serve with a side of mixed greens, drizzled with balsamic vinegar.

Why It's Healthy: Salmon provides hefty amounts of high-quality protein and healthy fats, which are beneficial for weight management and reducing inflammation. Asparagus and mixed greens are low in calories yet high in nutrients and fiber.

 

Lentil and Spinach Soup

 

This hearty and filling soup is packed with fiber and plant-based protein, making it ideal for a weight-conscious diet.

Ingredients:

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 carrots, diced
  • 3 cloves garlic, minced
  • 1 teaspoon cumin
  • 1 teaspoon turmeric
  • 1 cup dried lentils, rinsed
  • 8 cups vegetable broth
  • 2 cups fresh spinach
  • Salt and pepper to taste
  • Juice of 1 lemon

Instructions:

  1. Heat olive oil in a large pot over medium heat. Add onion and carrots, cooking until soft, about 5 minutes. Add garlic, cumin, and turmeric, stirring for 1 minute.
  2. Add lentils and broth. Bring to a boil, then reduce heat and simmer until lentils are tender, about 25-30 minutes.
  3. Stir in spinach until wilted. Season with salt, pepper, and lemon juice.
  4. Serve hot, optionally garnished with additional lemon slices or herbs.

Why It's Healthy: Lentils are a fantastic source of protein and fiber, which can aid digestion and keep you full longer. Spinach adds iron, vitamin K, and various antioxidants beneficial for health.

 

Veggie-Stuffed Bell Peppers

 

A vegetarian meal loaded with colorful vegetables and whole grains, these stuffed peppers are both delicious and supportive of a healthy weight-loss plan.

Ingredients:

  • 4 bell peppers (any color)
  • 1 cup cooked brown rice
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 small onion, diced
  • 1 zucchini, diced
  • 1 cup corn kernels
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • 1/2 cup shredded cheese (optional)
  • Fresh cilantro for garnish

Instructions:

  1. Preheat oven to 375°F (190°C). Slice the tops off the peppers and remove seeds.
  2. In a large bowl, combine cooked rice, black beans, onion, zucchini, corn, chili powder, cumin, salt, and pepper.
  3. Stuff each pepper with the mixture, pressing down slightly to compact. Place in a baking dish.
  4. If desired, sprinkle cheese on top of each pepper. Cover with foil and bake for 25 minutes.
  5. Remove foil and bake for an additional 10 minutes. Garnish with fresh cilantro before serving.

Why It's Healthy: These peppers are packed with fiber, vitamins, and minerals from the vegetables and provide complete protein through the combination of rice and beans, making them a nutritious choice for vegetarians and meat-eaters alike.

 

Quinoa and Black Bean Tacos

 

Create a healthy twist on a classic comfort food with these protein-packed, fiber-rich quinoa and black bean tacos.

Ingredients:

  • 1 cup quinoa, rinsed
  • 2 cups vegetable broth
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 tablespoon olive oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • 8 corn tortillas
  • 1 cup shredded lettuce
  • 1 avocado, sliced
  • 1/4 cup salsa

Instructions:

  1. Cook quinoa in vegetable broth according to package instructions. Set aside.
  2. In a large pan, heat olive oil over medium heat. Sauté onion and garlic until soft.
  3. Add cooked quinoa, black beans, cumin, and paprika to the pan. Stir to combine, and season with salt and pepper.
  4. Warm corn tortillas in a dry skillet or microwave.
  5. Assemble tacos by placing quinoa mixture in each tortilla, then adding lettuce, avocado, and salsa on top.

Why It's Healthy: Quinoa and black beans make these tacos a lean yet satisfying meal. They provide complete protein, are rich in fiber, and essential nutrients which help control appetite and promote digestive health.

 

Cauliflower and Chickpea Curry

 

A warmly spiced, low-calorie dish that is perfect for both satisfying your taste buds and supporting your weight goals.

Ingredients:

  • 1 tablespoon coconut oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 tablespoon grated ginger
  • 1 tablespoon curry powder
  • 1 teaspoon garam masala
  • 1 head cauliflower, cut into florets
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 can (14 oz) tomatoes
  • 1 can (14 oz) coconut milk
  • Salt and pepper to taste
  • Fresh cilantro for garnish

Instructions:

  1. In a pot, melt coconut oil over medium heat. Sauté onion, garlic, and ginger until fragrant.
  2. Add curry powder and garam masala, stirring to coat the onion mixture.
  3. Add cauliflower florets and chickpeas to the pot, stirring well to combine.
  4. Pour in tomatoes with juices and coconut milk. Bring to a simmer, then reduce heat to low. Cook for 20-25 minutes until the cauliflower is tender.
  5. Season with salt and pepper, and garnish with fresh cilantro before serving.

Why It's Healthy: This curry is full of anti-inflammatory and digestion-aiding spices, using cauliflower and chickpeas to deliver a satisfying texture and provide a hearty supply of fiber and plant-based protein.

 

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Healthy Recipes for Veterans Day

Grilled Lemon Herb Chicken with Quinoa Salad

 

This delicious and nutritious dish combines lean proteins and whole grains to help manage weight and provide sustained energy throughout the day.

Ingredients:

  • 2 boneless, skinless chicken breasts
  • 2 lemons (juice and zest)
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon thyme
  • Salt and pepper to taste
  • 1 cup quinoa, rinsed
  • 2 cups water or low-sodium chicken broth
  • 1 cucumber, diced
  • 1 red bell pepper, diced
  • 1/4 cup chopped parsley

Instructions:

  1. In a bowl, mix lemon juice, zest, olive oil, garlic, oregano, thyme, salt, and pepper. Pour over chicken breasts and marinate for at least 30 minutes.
  2. Cook quinoa in water or broth according to package instructions. Let it cool slightly.
  3. Preheat grill to medium-high heat. Grill chicken for 6-7 minutes on each side or until internal temperature reaches 165°F (74°C).
  4. In a large bowl, combine quinoa, cucumber, red bell pepper, and parsley. Add a squeeze of fresh lemon and a little olive oil for dressing if desired.
  5. Slice grilled chicken thinly and serve atop the quinoa salad.

Why It's Healthy: This recipe is rich in lean protein from the chicken and complex carbohydrates from the quinoa, which helps maintain energy levels and supports metabolism. Lemon and herbs add flavor without additional calories, making this dish both tasty and healthy.

 

Baked Salmon with Asparagus and Mixed Greens

 

Salmon is a great source of omega-3 fatty acids, which are essential for heart health, and when combined with fresh asparagus, it makes for a wholesome meal perfect for any occasion.

Ingredients:

  • 2 salmon fillets (about 6 oz each)
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon dill
  • Salt and pepper to taste
  • 1 bunch asparagus, trimmed
  • 4 cups mixed greens (spinach, arugula, etc.)
  • 1 tablespoon balsamic vinegar

Instructions:

  1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
  2. Place salmon fillets on the baking sheet. Drizzle with olive oil and lemon juice, then sprinkle with dill, salt, and pepper.
  3. Arrange asparagus around the salmon. Drizzle with a little olive oil, and season with salt and pepper.
  4. Bake for 12-15 minutes until the salmon is cooked through and asparagus is tender.
  5. Serve with a side of mixed greens, drizzled with balsamic vinegar.

Why It's Healthy: Salmon provides hefty amounts of high-quality protein and healthy fats, which are beneficial for weight management and reducing inflammation. Asparagus and mixed greens are low in calories yet high in nutrients and fiber.

 

Lentil and Spinach Soup

 

This hearty and filling soup is packed with fiber and plant-based protein, making it ideal for a weight-conscious diet.

Ingredients:

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 carrots, diced
  • 3 cloves garlic, minced
  • 1 teaspoon cumin
  • 1 teaspoon turmeric
  • 1 cup dried lentils, rinsed
  • 8 cups vegetable broth
  • 2 cups fresh spinach
  • Salt and pepper to taste
  • Juice of 1 lemon

Instructions:

  1. Heat olive oil in a large pot over medium heat. Add onion and carrots, cooking until soft, about 5 minutes. Add garlic, cumin, and turmeric, stirring for 1 minute.
  2. Add lentils and broth. Bring to a boil, then reduce heat and simmer until lentils are tender, about 25-30 minutes.
  3. Stir in spinach until wilted. Season with salt, pepper, and lemon juice.
  4. Serve hot, optionally garnished with additional lemon slices or herbs.

Why It's Healthy: Lentils are a fantastic source of protein and fiber, which can aid digestion and keep you full longer. Spinach adds iron, vitamin K, and various antioxidants beneficial for health.

 

Veggie-Stuffed Bell Peppers

 

A vegetarian meal loaded with colorful vegetables and whole grains, these stuffed peppers are both delicious and supportive of a healthy weight-loss plan.

Ingredients:

  • 4 bell peppers (any color)
  • 1 cup cooked brown rice
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 small onion, diced
  • 1 zucchini, diced
  • 1 cup corn kernels
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • 1/2 cup shredded cheese (optional)
  • Fresh cilantro for garnish

Instructions:

  1. Preheat oven to 375°F (190°C). Slice the tops off the peppers and remove seeds.
  2. In a large bowl, combine cooked rice, black beans, onion, zucchini, corn, chili powder, cumin, salt, and pepper.
  3. Stuff each pepper with the mixture, pressing down slightly to compact. Place in a baking dish.
  4. If desired, sprinkle cheese on top of each pepper. Cover with foil and bake for 25 minutes.
  5. Remove foil and bake for an additional 10 minutes. Garnish with fresh cilantro before serving.

Why It's Healthy: These peppers are packed with fiber, vitamins, and minerals from the vegetables and provide complete protein through the combination of rice and beans, making them a nutritious choice for vegetarians and meat-eaters alike.

 

Quinoa and Black Bean Tacos

 

Create a healthy twist on a classic comfort food with these protein-packed, fiber-rich quinoa and black bean tacos.

Ingredients:

  • 1 cup quinoa, rinsed
  • 2 cups vegetable broth
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 tablespoon olive oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • 8 corn tortillas
  • 1 cup shredded lettuce
  • 1 avocado, sliced
  • 1/4 cup salsa

Instructions:

  1. Cook quinoa in vegetable broth according to package instructions. Set aside.
  2. In a large pan, heat olive oil over medium heat. Sauté onion and garlic until soft.
  3. Add cooked quinoa, black beans, cumin, and paprika to the pan. Stir to combine, and season with salt and pepper.
  4. Warm corn tortillas in a dry skillet or microwave.
  5. Assemble tacos by placing quinoa mixture in each tortilla, then adding lettuce, avocado, and salsa on top.

Why It's Healthy: Quinoa and black beans make these tacos a lean yet satisfying meal. They provide complete protein, are rich in fiber, and essential nutrients which help control appetite and promote digestive health.

 

Cauliflower and Chickpea Curry

 

A warmly spiced, low-calorie dish that is perfect for both satisfying your taste buds and supporting your weight goals.

Ingredients:

  • 1 tablespoon coconut oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 tablespoon grated ginger
  • 1 tablespoon curry powder
  • 1 teaspoon garam masala
  • 1 head cauliflower, cut into florets
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 can (14 oz) tomatoes
  • 1 can (14 oz) coconut milk
  • Salt and pepper to taste
  • Fresh cilantro for garnish

Instructions:

  1. In a pot, melt coconut oil over medium heat. Sauté onion, garlic, and ginger until fragrant.
  2. Add curry powder and garam masala, stirring to coat the onion mixture.
  3. Add cauliflower florets and chickpeas to the pot, stirring well to combine.
  4. Pour in tomatoes with juices and coconut milk. Bring to a simmer, then reduce heat to low. Cook for 20-25 minutes until the cauliflower is tender.
  5. Season with salt and pepper, and garnish with fresh cilantro before serving.

Why It's Healthy: This curry is full of anti-inflammatory and digestion-aiding spices, using cauliflower and chickpeas to deliver a satisfying texture and provide a hearty supply of fiber and plant-based protein.

 

Grilled Lemon Herb Chicken with Quinoa Salad

 

This delicious and nutritious dish combines lean proteins and whole grains to help manage weight and provide sustained energy throughout the day.

Ingredients:

  • 2 boneless, skinless chicken breasts
  • 2 lemons (juice and zest)
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon thyme
  • Salt and pepper to taste
  • 1 cup quinoa, rinsed
  • 2 cups water or low-sodium chicken broth
  • 1 cucumber, diced
  • 1 red bell pepper, diced
  • 1/4 cup chopped parsley

Instructions:

  1. In a bowl, mix lemon juice, zest, olive oil, garlic, oregano, thyme, salt, and pepper. Pour over chicken breasts and marinate for at least 30 minutes.
  2. Cook quinoa in water or broth according to package instructions. Let it cool slightly.
  3. Preheat grill to medium-high heat. Grill chicken for 6-7 minutes on each side or until internal temperature reaches 165°F (74°C).
  4. In a large bowl, combine quinoa, cucumber, red bell pepper, and parsley. Add a squeeze of fresh lemon and a little olive oil for dressing if desired.
  5. Slice grilled chicken thinly and serve atop the quinoa salad.

Why It's Healthy: This recipe is rich in lean protein from the chicken and complex carbohydrates from the quinoa, which helps maintain energy levels and supports metabolism. Lemon and herbs add flavor without additional calories, making this dish both tasty and healthy.

 

Baked Salmon with Asparagus and Mixed Greens

 

Salmon is a great source of omega-3 fatty acids, which are essential for heart health, and when combined with fresh asparagus, it makes for a wholesome meal perfect for any occasion.

Ingredients:

  • 2 salmon fillets (about 6 oz each)
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon dill
  • Salt and pepper to taste
  • 1 bunch asparagus, trimmed
  • 4 cups mixed greens (spinach, arugula, etc.)
  • 1 tablespoon balsamic vinegar

Instructions:

  1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
  2. Place salmon fillets on the baking sheet. Drizzle with olive oil and lemon juice, then sprinkle with dill, salt, and pepper.
  3. Arrange asparagus around the salmon. Drizzle with a little olive oil, and season with salt and pepper.
  4. Bake for 12-15 minutes until the salmon is cooked through and asparagus is tender.
  5. Serve with a side of mixed greens, drizzled with balsamic vinegar.

Why It's Healthy: Salmon provides hefty amounts of high-quality protein and healthy fats, which are beneficial for weight management and reducing inflammation. Asparagus and mixed greens are low in calories yet high in nutrients and fiber.

 

Lentil and Spinach Soup

 

This hearty and filling soup is packed with fiber and plant-based protein, making it ideal for a weight-conscious diet.

Ingredients:

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 carrots, diced
  • 3 cloves garlic, minced
  • 1 teaspoon cumin
  • 1 teaspoon turmeric
  • 1 cup dried lentils, rinsed
  • 8 cups vegetable broth
  • 2 cups fresh spinach
  • Salt and pepper to taste
  • Juice of 1 lemon

Instructions:

  1. Heat olive oil in a large pot over medium heat. Add onion and carrots, cooking until soft, about 5 minutes. Add garlic, cumin, and turmeric, stirring for 1 minute.
  2. Add lentils and broth. Bring to a boil, then reduce heat and simmer until lentils are tender, about 25-30 minutes.
  3. Stir in spinach until wilted. Season with salt, pepper, and lemon juice.
  4. Serve hot, optionally garnished with additional lemon slices or herbs.

Why It's Healthy: Lentils are a fantastic source of protein and fiber, which can aid digestion and keep you full longer. Spinach adds iron, vitamin K, and various antioxidants beneficial for health.

 

Veggie-Stuffed Bell Peppers

 

A vegetarian meal loaded with colorful vegetables and whole grains, these stuffed peppers are both delicious and supportive of a healthy weight-loss plan.

Ingredients:

  • 4 bell peppers (any color)
  • 1 cup cooked brown rice
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 small onion, diced
  • 1 zucchini, diced
  • 1 cup corn kernels
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • 1/2 cup shredded cheese (optional)
  • Fresh cilantro for garnish

Instructions:

  1. Preheat oven to 375°F (190°C). Slice the tops off the peppers and remove seeds.
  2. In a large bowl, combine cooked rice, black beans, onion, zucchini, corn, chili powder, cumin, salt, and pepper.
  3. Stuff each pepper with the mixture, pressing down slightly to compact. Place in a baking dish.
  4. If desired, sprinkle cheese on top of each pepper. Cover with foil and bake for 25 minutes.
  5. Remove foil and bake for an additional 10 minutes. Garnish with fresh cilantro before serving.

Why It's Healthy: These peppers are packed with fiber, vitamins, and minerals from the vegetables and provide complete protein through the combination of rice and beans, making them a nutritious choice for vegetarians and meat-eaters alike.

 

Quinoa and Black Bean Tacos

 

Create a healthy twist on a classic comfort food with these protein-packed, fiber-rich quinoa and black bean tacos.

Ingredients:

  • 1 cup quinoa, rinsed
  • 2 cups vegetable broth
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 tablespoon olive oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • 8 corn tortillas
  • 1 cup shredded lettuce
  • 1 avocado, sliced
  • 1/4 cup salsa

Instructions:

  1. Cook quinoa in vegetable broth according to package instructions. Set aside.
  2. In a large pan, heat olive oil over medium heat. Sauté onion and garlic until soft.
  3. Add cooked quinoa, black beans, cumin, and paprika to the pan. Stir to combine, and season with salt and pepper.
  4. Warm corn tortillas in a dry skillet or microwave.
  5. Assemble tacos by placing quinoa mixture in each tortilla, then adding lettuce, avocado, and salsa on top.

Why It's Healthy: Quinoa and black beans make these tacos a lean yet satisfying meal. They provide complete protein, are rich in fiber, and essential nutrients which help control appetite and promote digestive health.

 

Cauliflower and Chickpea Curry

 

A warmly spiced, low-calorie dish that is perfect for both satisfying your taste buds and supporting your weight goals.

Ingredients:

  • 1 tablespoon coconut oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 tablespoon grated ginger
  • 1 tablespoon curry powder
  • 1 teaspoon garam masala
  • 1 head cauliflower, cut into florets
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 can (14 oz) tomatoes
  • 1 can (14 oz) coconut milk
  • Salt and pepper to taste
  • Fresh cilantro for garnish

Instructions:

  1. In a pot, melt coconut oil over medium heat. Sauté onion, garlic, and ginger until fragrant.
  2. Add curry powder and garam masala, stirring to coat the onion mixture.
  3. Add cauliflower florets and chickpeas to the pot, stirring well to combine.
  4. Pour in tomatoes with juices and coconut milk. Bring to a simmer, then reduce heat to low. Cook for 20-25 minutes until the cauliflower is tender.
  5. Season with salt and pepper, and garnish with fresh cilantro before serving.

Why It's Healthy: This curry is full of anti-inflammatory and digestion-aiding spices, using cauliflower and chickpeas to deliver a satisfying texture and provide a hearty supply of fiber and plant-based protein.

 

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Our providers may also recommend medications such as metformin or supplements such as vitamin B12. We recognize the importance of managing side effects, so your care plan may include medication to alleviate them.

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Curex plans cover everything from reviewing your medical intake to providing prescription medications, with free shipping included. There are no extra or hidden charges. Prescriptions are issued only after a medical provider reviews your information to confirm that the medication is suitable for you. Our service includes continuous support and regular follow-ups to ensure your treatment stays on track.

Our clinicians may order labs and additional medications for you, which would not be covered by the plan but for which you can use your insurance.

Please note: Compounded medications are tailored to individual needs or used in case of shortages, but they are not FDA-approved for safety or effectiveness. A prescription is required. Results may vary from person to person.

What medications do your providers prescribe?

We prioritize a personalized approach to your health. If your medical provider prescribes medication, options may include GLP-1 treatments such as compounded semaglutide (the active ingredient in Wegovy®* and Ozempic®*). Our providers prescribe only combination treatments not available at your local pharmacy that may include vitamin B12, etc. to help you achieve your goals faster.

Depending on your treatment goals, other medications such as metformin may also be considered. We recognize the importance of managing side effects, so your care plan might include medication to ease symptoms like nausea. Your well-being is always our top priority!

Please note that compounded medications are customized to meet individual patient needs and are not FDA-approved for safety or effectiveness. A prescription is necessary. Results may vary from person to person.

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Will I be prescribed semaglutide if I sign up?

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What is compounded medication?

Compounding involves creating customized medications to meet the specific needs of individual patients. For instance, a patient may require a liquid version of a medication that is only available in tablet form. Pharmacies can also compound medications using FDA-approved drugs that are on the FDA’s shortage list.

These compounded medications are made by state-licensed pharmacies that follow both federal and state regulations, including quality standards. However, when compounded in accordance with these laws, these medications are not subject to FDA approval and are not evaluated for safety or effectiveness.

Is compounded medication the same as generic medication?

Compounded medications differ from generic drugs. Generics require FDA approval by demonstrating bio-equivalence to the brand-name drug. In contrast, compounded medications are not FDA-approved. They are made based on a personalized prescription that may not be commercially available elsewhere or when a drug appears on the FDA’s shortage list. Compounding pharmacies must have the proper licensed facilities and comply with state and federal regulations before dispensing these medications.

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Prices for semaglutide start at only $149 per month for weekly doses of 0.25mg and 0.5mg. You can cancel anytime. Some people experience weight loss at these doses and higher doses aren't advisable due to a higher risk of side effects. If you need a higher dose to achieve your weight loss goals, we offer higher-dose plans for 1 mg, 1.7 mg and 2.4 mg of semaglutide for an additional $50 per month for each plan.

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Prices for tirzepatide start at only $249 per month for weekly doses of 2.5 mg and 5 mg of tirzepatide.You can cancel anytime. Some people experience weight loss at these doses and higher doses aren't advisable due to a higher risk of side effects. If you need a higher dose to achieve your weight loss goals, we offer higher-dose plans for 7.5mg, 10 mg and 12.5 mg of tirzepatide for an additional $100 per month for each plan.

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Our providers focus on personalized medications and dosages that aren’t commercially available at your local pharmacy. While we don’t prescribe Ozempic®* or Wegovy®* directly, we may prescribe treatments containing the same active ingredient. These medications are specially compounded for you by a licensed pharmacy to meet your specific needs.

Are video visits with a provider required?

Our providers will review your information 100% online. Depending on where you live and the specifics of your medical history, our providers may require you to have a video visit or asynchronous visit via text message. If prescribed, you’ll get unlimited online access to message your provider as needed for follow-ups, adjustments, and answers to your questions.

What states do you serve?

Currently, we do not serve Arkansas, Connecticut, and New Mexico. However, we are always working to expand our reach, so stay in touch with us at hi@getcurex.com.

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