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Poppy Seeds in the Military: Do Not Mix!

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The Defense Department issued the Warning Regarding Poppy Seed Consumption and Military Drug Testing memorandum on February 21, 2023.

Drug testing is a common test performed among military units. They are performed at random, and not every member of a unit is tested at the same time. This is completed to ensure the safety and readiness of the military service members.

Poppy seeds have been a concern for drug testing in the past. The poppy seeds come from the poppy plant, which is utilized in the food and drug industry. Poppy seeds are utilized to make morphine and codeine, and poppy seeds can lead to a positive drug test for codeine.

Per the memorandum, recent data demonstrated that poppy seeds have a higher content of codeine than previously reported, so ingestion of poppy seeds can lead to a false positive test due to the poppy seeds. However, there is no test to determine the origination of the positive codeine test. Eating poppy seeds could lead to a positive urinalysis and its consequences within the military service.

Because of these concerns, the memorandum advises service members to avoid the consumption of poppy seeds in all food products, including baked goods that contain poppy seeds. Baked goods include bread, rolls, cookies, cakes, pastries like Hamantaschen and a kolache.

Service members are advised to work with their local legal office for urinalysis results concerns.

COVID-19 Measures End in May: What Does That Mean

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When the pandemic led to a lockdown, life as we know it became very different. Medical appointments were only for emergencies, masks were required to be worn within a medical office or hospital, and the necessary measure of telehealth became more commonplace. Some measures have continued despite the lockdown lift. Telehealth allows those unable to leave a certain state or area due to illness or travel restrictions to continue to receive their medications, even across state lines. The Department of Veterans Affairs’ ability to provide care was bolstered by telehealth visits.

The COVID-19 healthcare measures put in place, especially for those utilizing telehealth, will expire May 11th per an announcement by President Joe Biden in January. The end of these measures means the end of federal allowances for hospitals treating patients with COVID-19 and the end of free COVID-19 home testing or vaccines.

The telehealth measurement has been extended until December 2024. The extension also included audio-only telehealth coverage, which is key, especially for older patients who may not have a smartphone or laptop to utilize audio-video telehealth websites or applications. The extension of telehealth capabilities allows for a time period for Congress to assess and provide a more permanent solution for telehealth.

In May, the extension of the ability to initiate controlled substances like opioids, attention-deficit/hyperactivity disorder medication, and benzodiazepines for anxiety will require an in-person medical evaluation. In addition, medications within the VA system will have to be prescribed within the state. Within the COVID-19 measures, medications could be prescribed across state lines. This is a concern for Congress as many veterans are older and may be in rural locations with mental health needs that would require medication. For instance, a veteran in rural Kentucky may have been receiving care from a VA clinic in Indiana due to distance. If the measures end, the veteran would have to change care from their long-time provider.

VA Secretary Denis McDonough cited that a veteran living in rural Colorado receives prescription renewals from a VA Clinical Resource Hub in Boise, Idaho, and further stated that the VA was working to preserve the cross-state prescriptive authority.

Try these Irish meals this March

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Whether you are setting up a leprechaun trap or not, March and St. Patrick’s Day is a time to enjoy traditional Irish meals. Skip the corned beef and cabbage this year and try out these Irish recipes from the United Kingdom’s BBC, with American conversions and additions. You won’t be sorry!

Irish Soda Bread

Irish Soda bread is an Irish staple. The fortified bread is delicious for breakfast or with tea for a snack. All ages enjoy it. Have Irish Soda Bread all month long with the traditional and other varieties.

Ingredients

1 cup plain white flour

1 cup plain whole wheat flour

½ cup oats

1 tsp baking soda

1 tsp salt

¼ cup butter, diced

2 cups of buttermilk

Instructions

Preheat oven to 375 degrees.

Mix the dry ingredients, and then mix in the butter, making sure it is added throughout. Slowly add in the buttermilk. Once the dough is brought together, pour it onto floured baking sheet. Shape the bread into a round loaf making sure to put a deep cross on top. Bake for 40 minutes. You will know the bread is ready when tapping on the bottom produces a hollow sound. If it needs more time, flip the bread and bake for a few minutes. Once baked through, cool on a cooling rack covered in a tea towel. Serve warm or cooled.

For the next variety of Irish Bread, mixed spice is needed. Mixed spice is a staple in British spice aisles, but is not commonly stocked in the US. To make mixed spice, mix 1 tsp of allspice, cinnamon, nutmeg, cloves, coriander and Ginger with 2 tsp of ground mace.

Fruit Spice Irish Bread

Ingredients

½ cup oats

¼ cup butter, diced

1 cup plain white flour

1 cup plain whole wheat flour

1 cup of granulated sugar (if you can get superfine sugar, that is even better)

1 tsp baking soda

1 tsp salt

1 ½ tsp mixed spice (recipe above)

½ cup of raisins

½ cup of craisins

½ cup chopped date

2 cups buttermilk

3 tsp coarse sugar

Instructions

Preheat oven to 375 degrees.

Place oats and butter in a blender until a fine powder is made. Pour the powder into a bowl and add in flour, sugar, baking soda, mixed spice, salt, raisins, craisins, and dates. Once combined, pour the buttermilk and mix it into the mix with a knife.  Pour the mixture onto a floured baking sheet. Shape the dough into a ball and top it with coarse sugar. Place a deep cross on top. Bake for 40 minutes until crusty on the outside.

Rustic Oat Molasses Soda Bread

Ingredients

1 cup flour

¾ cup whole wheat flour

¼ cup oats

1 tsp baking soda

1 tsp salt

1 TBL honey

1 TBL molasses

1¾ cup plain yogurt

Instructions

Preheat oven to 375 degrees.

Combine flour, oats, baking soda and salt. Mix the honey and molasses into the yogurt until combined well. Mix both together until the dough is combined and is a soft, sticky dough. Put the dough onto a floured surface and shape into a circle. Cut a deep cross and sprinkle with oats. Bake for 40 minutes until the crust is golden brown.

One-Pot Irish Stew

This one is a favorite because it is all in one casserole and once in the oven it is baked to perfection!

Ingredients

2 ½ cup chopped lamb

4 medium potatoes – peeled and chopped

3 medium carrots – peeled and chopped

2 onions – peeled and chopped

2 sticks celery – sliced

2 dried bay leaves

2 sprigs of fresh thyme

3 cups beef stock

Instructions

Preheat oven to 350 degrees.

Put all ingredients into a casserole dish and cook for one hour. And voila!

Colcannon

This one is a bit more traditional and may not be commonplace as an Irish dish in America. The United Kingdom serves up this side dish regularly, and this is the year to join in.  This goes great with any roast or meat dish or even as a side to a delicious roasted mushroom or squash. Or if you are using leftover corn beef and cabbage, this is a great way to use extra cabbage and add variety to leftovers.

Ingredients

4 cups of potatoes, washed and cut in half

½ cup butter

4 slices of thick-cut bacon

1 small cabbage, shredded

½ cup heavy cream

Instructions

Boil the potatoes until they are tender. While the potatoes are boiling, heat ¼ of the butter in a saucepan to fry up the bacon and cabbage. Once prepared, turn off the heat and set it aside. Once tender, mash the potatoes until smooth. Heat the cream with the remaining butter and add the combination to the potato mash. Add the bacon and cabbage to the mix. Season with salt and pepper to taste.

2023 Air Show Schedule

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The Thunderbirds and Blue Angels Official 2023 Air Show Schedule is here! After returning to the air in 2022, they are wowing nationwide crowds.

These air shows have a lot to offer. Outdoor fun, gathering space, entertainment, and aerial skills. Military base air shows often come at the low cost of free, which make them even better!

Thunderbirds 2023 Air Show Schedule

The Thunderbirds will perform in 31 locations shows this season from March to November.

2023 Schedule:

March 18-19: NAS Point Mugu, CA

March 25-26: Tuscon, AZ

April 1-2: Homestead AFB, Miami, FL

April 15-16 and 22-23: Cocoa Beach, FL

April 29-30: Biloxi, MS

May 6-7: Hampton, VA

May 13-14: August, GA

May 20-21: Lake Charles, LA

May 24: Colorado Springs, Colorado

May 27-29: Jones Beach, Wantagh, NY

June 1: USAFA Graduation Flyover – Colorado

June 10-11: Ocean City, Maryland

June 17-18: Latrobe, PA

June 25-26: Davenport, IA

July 1-2: Traverse City, MI
July 15-16: Tacoma, WA

July 22-23 Dayton, OH

July 26: Cheyenne, WY

July 29-30: Sioux Falls, SD

August 12-13: Rochester, NY

August 16: Atlantic City, NJ

August 19-20: Chicago, IL

August 26-27: Boise, ID

September 2-4: Cleveland, OH

September 9-10: Mirabel, Canada

September 16-17: Owensboro, KY

September 23-24: Sacramento, CA

September 30 -October 1: Huntington Beach, California

October 7-8: Salinas, CA

October 14-15: Houston, TX

October 21-22: Little Rock, AR

October 28-29:  Sanford, Florida

November 4-5: Punta Gorda, FL

For more information on the USAF Thunderbirds, show locations and dates, visit their website at www.afthunderbirds.com. It is recommended to check their website and the location of the show for the most up to date information on scheduling.

Blue Angels 2023 Air Show Schedule

The Blue Angels have flown for over 75 years, and recently began flying the Boeing F/A-18 Super Hornet!  Check out the Blue Angels from March to April this year at a location near you. It will surely be worth the watch.

2023 Schedule:

March 11: NAF El Centro, CA

March 18-19: Naval Base Venture Air Show, NAS Point Mugu, CA

March 25-26: Barskdale AFB, LA

April 1: Lakeland, FL

April 15-16: NAS Key West

April 23-24: MCAS Beaufort, SC

April 30: Fort Lauderdale, Florida

May 6-7: Corpus Christi, TX

May 14-15: Scott AFB, IL

May 20-21: Seymour Johnson AFB, NC

May 24 and 26: US Naval Academy, Annapolis, MD

May 27-28: Long Pond, PA

June 10-11: Smyrna, TN

June 17-18: Columbus, OH

June 25-25: Montgomery, NY

July 1-2: Tinker AFB, OK

July 8: Pensacola Beach, Florida

July 16-17: Duluth, MN

July 22-23: Milwaukee, Wisconsin

August 5-6: Seattle, WA

August 12-13: Billings, MT

August 19-20: New Century, KS

August 26-27: Lincoln, NE

September 2 and September 4: Toronto, ON, Canada

September 16-17: NAS Oceana, VA

September 23-24: MCAS Miramar, CA

September 30: McMinnville, OR

October 1: McMinnville, OR

October 7-8: San Francisco, CA

October 14-15: Grand Junction, CO

October 21-22:  Jacksonville Beach, Florida

October 28-29: Greenfield, IN

November 3-4: NAS Pensacola, FL

For more information on the USNA Blue Angels, show locations, and dates, visit their website at www.blueangels.navy.mil. It is recommended to check their website and the show’s location for the most up-to-date scheduling information.

Pack up those noise-cancelling headphones, pack a picnic, and find an airshow near you!

Veterans Auto and Education Improvement Act Protects Veterans and Military Spouses

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The Veterans Auto and Education Improvement Act was signed into law in January of 2023, which outlines protections for veterans and military spouses.

The bill provides a provision that veterans will not lose GI Bill benefits if schools close for emergencies like what happened during the COVID-19 pandemic.

The bill also provides protection for military spouses who move around the world with their military service members within Section 19 of the bill. Section 19 specifically addresses the portability of professional licenses of members of the uniformed service and their spouses. It states that with a servicemember or spouse relocates due to military orders outside the area that a license covers, “such covered license shall be considered valid at a similar scope of practice and in the discipline applied for in the jurisdiction of such new residency for the duration of such military orders.”

The reciprocity of such license only applies if military orders are provided, the license is valid and is in good standing, and “submits to the authority of the licensing authority in the new jurisdiction for the purposes of standards, practice, discipline, and fulfillment of any continuing education requirements.”   The license has to have been actively utilized within the prior two years.

Some states and professions utilize interstate compacts, like teachers’ or nurses licenses, that agreement supersedes the new law.

This law is a movement forward for military spouse employment. It is challenging for military spouses to find portable careers that follow where the military sends them. Allowing military spouses to utilize their licenses in another state in conjunction with orders saves time and energy. Before this law was signed, military spouses had to apply for state licensures, wait for the process to be complete, and spend hundreds, sometimes thousands of dollars.

The law does not apply to those licenses used to practice law.

Updated Parental Leave for Military: Will It Be Used?

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The 2022 National Defense Authorization Act (NDAA) included an updated parental leave policy for the military. The NDAA, in part outlines the expected financial budget for the military and any policy changes for the military. The Department of Defense outlined the expansion of the Military Parental Leave Program (MPLP) in January of 2023.

Prior to this policy announcement, the parental leave policy for military members stated that birth mothers could receive six weeks of convalescent leave. The Air Force and Army allowed secondary caregivers, the non-birth parent, to receive three weeks of leave. In February of 2022, the Navy and Marine Corps expanded secondary caregiver parental leave from two weeks to three.

The expansion of this program includes active and reserve members who have given birth, adopted a child or had a child placed for adoption or long-term foster care with them. Birth parents, adoptive parents, and eligible foster parents can be granted up to 12 weeks of parental leave. This includes both parents and does not designate a primary or secondary caregiver. Any birth, fostering, or adoption that occurred after 27 December 2022 can utilize the new parental leave policy.

In addition, service members who were on maternity or caregiver leave when the policy when into effect on 27 December and had not used all of the leave may be able to utilize all twelve weeks. For example, a member on maternity leave with under six weeks used will transition to the new policy for a combined total of eighteen weeks of non-chargeable leave for parental leave.

The leave can be utilized by the birth parent and non-birth parents, as the parental leave policy applies to those with long-term foster, adoption from long-term foster, and adoption.

The question among military families as the policy was announced is how feasible this is. Military members have operational requirements. Pilots need flight hours; there are training requirements that continue across the military. Will these be maintained with three months off? The memorandum specifically addresses operations stating that “members will be afforded the opportunity to take full advantage of the MPLP consistent with their desires, operational requirements, and training workloads of their unit.” For those service members deployed, they can get an extension to take parental leave after their first year.

The statement further listed, “unit commanders must balance the needs of the unit with the needs of the member to maximize the opportunity to use parental leave.” This may mean that parental leave is not taken consecutively to balance the needs of the military with the military member; in fact, service members can take the leave in up to 12 increments.

This extended leave may help with finding childcare. The wait for childcare on base is monthslong for infant care, and while Military Child Care Aware helps with funding off-base childcare, it does not make space for infant care where there isn’t one. With primary and secondary caregivers covered under the new memorandum, dual military families may be able to care for their infant at home up to six months while waiting for childcare without using chargeable leave.

The full memorandum release from the Department of Defense can be found here.

Tax Prep for Tax Season

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Tax season comes just as quickly as the new year. With the change in season to spring comes tax time. It’s good to be prepared for what to do for tax time.

Change of Address

Did you know that you can file a change of address form with the IRS? If you file your return in April and then move that next month, you might miss your rebate check. File a change of address form here, so the IRS knows where to send your rebate check.

Find an accountant

If you are reading this, you are probably already behind on taxes. Okay, not really. But the time to get ahead for taxes is the year prior. Finding an account early can help. Oftentimes, looking for an accountant in January means many might not have availability to help before April. Preparing a tax return takes time, and if they don’t have the time to prepare your taxes before tax day, then you might be doing them on your own or finding a big group like H.R. Block to complete them for you.

Ask Questions

If you are utilizing an accountant, ask all the questions. You can’t just say you didn’t know if your accountant filled something out incorrectly; it’s your signature on the tax return (electronic or otherwise). If you have a question about what should be included, or excluded, ask.

File Early

Just like finding an accountant early, filing early is key. Whether you are submitting taxes on your own or through an accountant, try to get things done as early as possible. As W2 and 1099 forms come in from work and you receive bank statements on interests or mortgages, scan and send all documents to your accountant, if you have one, and save those documents to a folder on your computer and a real folder.

File for Free

If your taxes are straightforward and you want to file yourself, you can submit them for free through the guidance on the IRS website. Those whose annual gross income (AGI) of $73,000 qualify for a free federal tax return. Those who have an AGI over $73,000 can use free file-fillable forms.

Miltax is a free tax service from Military One Source that is available from mid-January through mid-October. Set up a free Military One Source account to utilize the software.

Volunteer Income Tax Assistance, or VITA, are tax specialists who are trained specifically in the unique tax situations of military families. There are locations both within the United States and in overseas locations where military members serve. Check for a location near you here.

File Electronically

Paper filing takes much longer. If you want your return quicker or to make sure that you put everything in, you need to file electronically.

Keep a hard copy

The IRS can audit taxes returns filed within the last three years, and they may add additional years if there is a significant error.  While you may have saved everything to your computer three years ago, it died, and now you don’t have access to the documents on it. Keep a hard copy of tax returns and any accompanying documentation in a binder for that year or several years. Keep it in a safe place, and altogether, so you know where it is. If an audit happens, you will not be caught unawares. Save seven years of returns.

File An Extension if Serving in a Combat Zone

If the military service member is serving in a combat zone or contingency operation, you may be able to file an extension. The extension is for 180 days after leaving the combat zone or after the operation is no longer considered a contingency operation.

Overseas Rules

For those military service members and families living outside the United States, there is an automatic 2-month extension on the tax deadline. This is due to the fact that snail mail of statements may take longer to get to the service member or family member. Make sure to have everything ready as soon as you are able to file.

Reminder: If you are filing taxes with someone who is a pop-up, they may not be available if you have a tax audit. The H&R Block pop-up units on base typically have a manager or a contact with someone who will be present after-tax season to contact. Just make sure to get their card and information should you need it.

New Bill To Speed Up Appraisal Process for VA Loans

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Buying a home can happen in just a few days for some, but for those utilizing the VA Loan process, it can feel like weeks – because it can take that long. A new law, HR 7735, passed in December of 2022 that will help speed up the appraisal process portion of the VA Loan.

The law, HR 775, also called Improving Access to the VA Home Loan Benefit, became public law on December 27th, 2022. The act requires updates by the Department of Veteran Affairs to the regulations, requirements and guidance for the loan process. In Section 2 of the bill, it specifically states that no more than 90 days from the passing of the Act, the Secretary of Veterans’ Affairs will submit recommendations for improving the delivery times of appraisals to the Senate and House of Representatives.

Within Section 3 of the bill, it specifies that no longer than 180 days, about 6 months, from the act becoming law, the Department of Veterans Affairs would update regulations and requirements for appraisal.  Suggestions on changes to the appraisal included certification requirements of appraisers, minimum property requirements, selection process, quality control processes, assisted appraisal processing program and other waivers were included in the bill.

The bill, in fact, does not change the appraisal process yet for those utilizing VA Loans through the Department of Veterans Affairs. The soonest changes would be potentially seen is about 6 months from the bill date, the end of June 2023.

The process for buying a home with the VA Loan requires several steps. First step is to find a VA-approved lender and then receive a certificate eligibility noting that you are able to use the VA Loan program. Pre-qualifying for a long can be done to determine the maximum budget spent on a home, but it is not advisable to purchase a home with that number. After house hunting and signing a purchase agreement, the loan process begins. A VA appraiser must complete the appraisal within the home to ensure it meets the minimum VA requirements. This process is supposed to be completed within 10 days, barring any extenuating circumstances. If the appraisal matches the value and meets the property requirements, the underwriter for the loan will give approval.

In seller’s markets, some people waive inspections on homes, but part of using the VA Loan means that a VA Loan appraiser has to review the home to ensure it meets the minimum VA property requirements, like having a operable kitchen. Using the VA Loan means you cannot waive the appraiser coming to the home for the inspection/appraisal. This may feel like a burden, but this process is there to protect those buying the home and lending the money.

In buyer’s markets, the VA Loan provides an extra protection with the VA appraiser ensuring that everything is in working order on the property.

There may be VA Loan limits, to learn the up-to-date VA home loan information, check out the housing assistance section on the VA website.

Celebrating Valentine’s Day- Military Life Version

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Military life means deployments, field exercises, long hours, and unpredictable schedules, which translates to holidays spent differently than the commercials outline. There isn’t a cozy snuggle on the couch for a late-night movie because the service member has to pistol qual the next day. There isn’t a fancy dinner out because you are new to the area and don’t have trusted babysitters.

Valentine’s Day doesn’t have to be what social media paints it to be. In fact, it will be quite different for the military family, and that’s okay.

When Your Significant Other Is Gone

If your significant other is not available for the day or evening, plan something special to do alone. Have your eye on a new restaurant, and consider heading out to dinner solo. Or avoid the inflated restaurant prices and create a relaxing day at home – perhaps with tea and treats, an at-home spa day with masks and foot soaks, or the ultimate movie marathon. Is something special in town, like a sports game or concert – there are no rules to say you can’t go out and enjoy it – it’s hard to be lonely when thousands of screaming fans surround you. Make a day date by heading out to a museum of interest or volunteering at local hospitals, homeless shelters, or soup kitchens. There is so much to do, and being alone doesn’t have to mean not going out and exploring.

Don’t want to go it alone? Make it a friend date? Chances are you aren’t the only one solo if your unit is deployed or on an exercise. Plan an outing that everyone can enjoy. Perhaps a game night at someone’s house or going out for karaoke or an escape room. Or maybe enjoy a spa day together with friends.

Plan a family date. Use family memberships to head to a museum in the area or park to celebrate the holiday together. Maybe splurge on a nearby theme park. While romantic love is what is shown in the commercials for the holiday, it doesn’t mean that the day is only about that – celebrate your family’s love by spending time together and building memories.

Don’t Be Afraid To Try Something New

Maybe there is an episode of a television show you have been saving to watch or a project you haven’t had the time to do. Use the holiday as a day to start it! Sign up for a class at the local community college for something you have always wanted to try – dance or ceramics, or computer coding. Use Valentine’s Day as the day to explore, and enjoy something new.

Don’t Forget Virtual Connections

Maybe your significant other military member is in a location with an internet connection, so why not schedule a virtual meet-up? If your service member isn’t available, schedule a meet-up with a friend who may not be stationed at your current duty station. It may be over breakfast in one location and dinner in the other, but it is time spent together.

Your frustrations with celebrating a holiday without your service member are valid, but that doesn’t mean you can’t celebrate the day. Do not feel guilty for doing something new with friends or family or even solo.

5 Heart Healthy Recipes That Will Surprise You

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What do you think when you hear or read the phrase “heart healthy”? Fish? Egg whites? Salads? Beyond that, here are some amazing cozy, delicious, heart-healthy meals!

Chicken Cacciatore

Ingredients:

1 Tablespoon olive oil

3 slices of prosciutto, chopped

1 medium onion, chopped

2 garlic cloves, finely chopped

1 Tablespoon sage

1 Tablespoon rosemary

4 skinless chicken breasts

1 cup of dry white wine

1 ½ cup of cherry tomatoes, or one can of diced tomatoes

1 Tablespoon tomato puree

1 cup of chestnut mushrooms

½ teaspoon parsley

Instructions:

Heat oil in a frying pan, and once the oil is hot, fry the prosciutto. Remove the prosciutto and lay it on a paper towel to remove any excess grease. Use the same pan to fry up the onion, garlic, and herbs for about 5 minutes. Lay the chicken breasts on top of the onion and garlic mix and season with salt and pepper. Make sure to brown the chicken on both sides. Once cooked, remove the chicken and pour the wine in to deglaze the pan. Allow the wine to boil and reduce slightly before lowering the heat to medium. Return the prosciutto to the pan, and add tomatoes, tomato puree, and mushrooms. Cover for 15-20 minutes until the sauce thickens. Then return the chicken to the pan and cook the chicken through. Seve the dish and top with parsley.

Burrito Bowl

A burrito bowl is an easy and fun way to get lots of vegetables into the meal for everyone int eh family to enjoy.

Ingredients:

1 cup of basmati rice

1 Tablespoon olive oil

2 garlic cloves, minced

1 can black beans, drained and rinsed

1 Tablespoon apple cider vinegar

1 teaspoon honey

1 chopped chipotle pepper in adobo

1 cup of chopped curly kale

Avocado

Tomato

Red onion

Instructions:

Cook the rice separately. Heat oil in a frying pan, add garlic, and cook until fragrant. Add in beans, vinegar, honey, and chipotle pepper. Season with salt and pepper and warm through.

Boil chopped curly kale for one minute, drain and squeeze out any excess water.

For bowls, divide rice and top with bean mixture, kale, avocado, tomato, and onion.

Lentil Curry

This affordable meal is packed with flavor, and the veggies and beans provide heart-healthy fiber.

Ingredients:

2 Tablespoon Avocado Oil

2 medium onions, chopped

2 Tablespoon Curry Paste

3 ½ cups of vegetable stock

16 oz frozen vegetables

½ cup dried lentils

1 cup cooked rice

Instructions:

Heat oil in a large pan and saute onions until golden. Stir in the curry paste and cook until onions are coated in sauce. Slowly add the vegetable stock, making sure to scrape the bottom of the pan to pull up any bits cooked to the bottom of the pan. Heat the stock to a simmer. Add in frozen vegetables, cover, and heat until warmed through. Then add in lentils and simmer for twenty minutes until vegetables and lentils are cooked through.  Cook rice separately. For serving, place rice on the bottom of the bowl and top with curry.

Creamy Chicken and Leek Pot Pie

While leek isn’t a commonly used vegetable in dishes in America, it provides a subtle flavor of onion to this creamy pot pie.

Ingredients:

2 cups of parsnip, peeled

1 ½ cups of peeled potato

2 cups of boneless skinless chicken breast

2 teaspoon cornstarch

1 Tablespoon olive oil

4 leeks, sliced

Zest of lemon

2 Tablespoon parsley

2 Tablespoon plain yogurt

1 Tablespoon whole-grain mustard

Instructions:

Chop parsnips and potatoes into chunks and boil in water until tender. Drain the water into a cup and mash the parsnips and potatoes.

Heat oil in a large frying pan and cook the leeks. Cut the chicken into small chunks and toss it into cornstarch. Add chicken to the cooked leeks and 1 cup of potato water. This will make the combination creamy without adding cream. Once the combination boils, return to simmer for 10 minutes. Remove the combination from heat and stir in the lemon zest, yogurt, and mustard.

To make the pot pies, layer the chicken combination on the bottom and the parsnip-potato combo on top into small ramekins. Bake in the oven for 30 minutes at 375 degrees Fahrenheit. The pot pie is ready when the potatoes are golden on top.

Light Rice Pudding

A sweet treat is not typically synonymous with heart-healthy unless you are talking about dark chocolate. This creamy treat tricks your tastebuds into thinking you are enjoying a full-fat treat, but you are enjoying a flavorful, creamy dish.

Ingredients:

½ cup Cooked Rice

¼ cup Sugar

3 cups of 2% milk

Nutmeg – fresh grated or a pinch

Instructions:

Grease a glass dish. Pour in rice and sugar and mix in milk. Sprinkle the nutmeg on top. Cook for 2 hours until the pudding is combined – it should give a little wiggle.

Consider topping with sliced fresh fruit or nuts for variety and flavor changes.

Enjoy!