Yummy Benefits Cookbook - Veterans Affairs

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Yummy BenefitsCookbookVolume II1

Table of Contents:Cooking Temperatures:. . .pg06Abbreviations . . .pg07Breakfast:Breakfast Burrito . .pg09Breakfast Quinoa . .pg10Cinnamon Walnut Overnight Oats .pg11Spinach and Mozzarella Egg Bake . .pg12Egg White OmeletwithCheese, Mushrooms and Spinach .pg13Soups and Salads:Black Bean and Salsa Soup .pg15Chicken Barley Stew . . .pg16Country Lentil Soup . . . pg17Curry Pumpkin Soup . .pg18Gingery Carrot Tomato Soup . .pg19Kale Salad . pg20Mediterranean Chickpea Salad .pg21Smokey Ham and Bean soup . .pg222

Tuscan Bean Soup .pg23Apple Walnut Salad with Red Wine Vinaigrette .pg24Winter Vegetable Soup .pg25Entrees:20 Minute Chicken Creole .pg27Black Bean Covered Sweet Potato pg28Black Bean and Zucchini Quesadillas . .pg29Black Bean Burgers . .pg30Chicken Fajitas .pg31Mini Tortilla Pizzas . .pg32Oven Baked Fish Sticks . pg33Pan Seared Fish with Wilted Kale . .pg34Poached Cod and Green Beans with Pesto . pg35Stir Fried Orange Beef .pg36Super Meat Loaf . pg37Sweet and Sour Chicken . .pg38Tropical Teriyaki Chickpeas over Brown Rice . pg39Veggie Quesadillas .pg40Vegetable Stir Fry . pg41Zesty Tuna Burgers . .pg423

Sides:Apple Coleslaw . .pg44Baked Acorn Squash .pg45Cinnamon Glazed Baby Carrots . .pg46Creamy Potato Salad with Eggs, Peas and Chives .pg47Garden Risotto .pg48Japanese Cucumber Salad .pg49Lemon Parmesan Broccoli .pg50Mashed Cauli-Potatoes .pg51Root Vegetable Home Fries . .pg52Zucchini Pancakes .pg53Snacks:Black Bean and Corn Salad .pg55Energy Bars . pg56Fiestas Cheese Torta . pg57Fluffy Peanut Butter Dip . . pg58Gazpacho Dip with Garlic Pita Chips . . pg59Hummus pg60Pineapple Yogurt Dip . pg614

Desserts:Berry Parfait . .pg63Caramelized Bananas . . pg64Peanut Butter Milkshake . . pg65Pumpkin Mousse . . pg66Strawberry Banana Oatmeal Smoothie . . pg67Summer Strawberry Orange Cups . pg68Healthy Sustainable Eating Tips .pg695

Cooking Temperatures(fsis.usda.gov)Poultry:Whole: 165 FGround: 165 FBeef:Steaks/Roasts/Chops: 145 FGround: 160 FPork:Steaks/Roasts/Chops: 145 FGround: 160 FHam:Fresh or smoked: 145 FFish:Filets: 145 FGround: 145 FEggs: 160 FLeftovers and Casseroles: 165 F6

Abbreviationsc CupTbsp. TablespoonTsp Teaspoonoz. Ouncelb. Poundg Grammg Milligram7


Breakfast BurritoServings: 4Servings Size: 1 burritoSource: VA Minneapolis Healthcare System Healthy Teaching KitchenIngredients: 1 Tbsp olive oil ¼ c green pepper, chopped ½ c shredded Monterey jackcheeseDirections: ¼ c salsa½ c onion, diced4 eggs, beaten4 (8 inch) whole wheat tortillas1. Add olive oil to a skillet over medium-low heat. Sauté onion and green bellpepper until onion and bell pepper are tender, about 5-10 minutes.2. Pour eggs into vegetable mixture. Cook and stir until eggs are scrambledand cooked through until firm, about 5 minutes.3. Sprinkle Monterey jack cheese over egg mixture. Cook and stir egg mixtureuntil cheese is melted, about 2-3 minutes.4. Serve egg mixture in tortillas. Top with salsa.Nutritional Info:TIPS: Try using other combinations ofCalories: 293Fat: 14gCarbohydrate: 29gSodium: 513mgFiber: 4gProtein: 15gvegetable toppings: mushrooms,broccoli, zucchini, squash, etc. For added protein, consider adding alean meat or beans.9

Breakfast QuinoaServings: 2Servings Size: ½ recipeSource: Adapted from allrecipes.comSubmitted by: Allison Wanner- Fargo VAIngredients: ½ c quinoa ½ c water ½ c skim milk ½ tsp ground cinnamonDirections: ½ tsp vanilla extract¼ c dried cranberries¼ c almonds1 Tbsp honey1. Bring quinoa, water, and skim milk to a boil. Reduce heat to medium-low.2. Add cinnamon and vanilla extract.3. Cover and simmer about 10-15 minutes until water is absorbed and quinoais fork tender and no longer crunchy.4. Mix cranberries, almonds, and honey into the quinoa mixture.Nutritional Info:TIPS: Try using a garnish: blackberries,Calories: 311Fat: 8gCarbohydrate: 45gSodium: 37mgFiber: 5gProtein: 10gstrawberries, raspberries, etc. For added fruit: consider addingother dried fruit or fresh fruitoptions.10

Cinnamon Walnut Overnight OatsServings: 1Servings Size: 1 recipeSource: Jenelle York, MS, RD- VA Portland Health Care SystemIngredients: ½ c rolled oats 1 c low-fat milk 1 Tbsp chia seeds 1 crisp pear, cored, and diced 2 Tbsp walnuts, roughlychopped ⅛ - ¼ tsp ground cinnamonDirections:1. Stir together oats, milk, and chia seeds.2. Add remaining ingredients.3. Cover and refrigerate overnight. In the morning, grab and go.TIP:Nutritional Info: Substitute the pear withanother fresh or dried fruitoffering if you prefer. Don’t do well with milk?Substitute non-dairyalternative like soy or almondmilk.Calories: 421Fat: 18gCarbohydrate: 58gSodium: 206mgFiber: 15Protein: 14g11

Spinach and Mozzarella Egg BakeServings: 6Servings Size: 1/6 of panSource: Dietitians Emily Walker and Elizabeth OllendikeIngredients: 1 small can mushrooms,drained and rinsed 5 oz spinach 1/3 c chopped onionDirections: 1 ½ c shredded part skimmozzarella cheese, grated 2 c egg substitute Mrs. Dash to taste1. Preheat oven to 375 F. Spray a 13-inch x 9-inch glass or crockery casseroledish with non-stick spray.2. Spray a pan, add onion, mushrooms and spinach all at once, and stir justuntil the spinach is wilted, about 2 minutes.3. Transfer to the casserole dish, spreading it around so all the bottom of thedish is covered.4. Layer the grated cheese on top of the spinach mix.5. Beat the eggs with Mrs. Dash. Pour the egg mixture over the cheese andthen use a fork to gently stir so the eggs, spinach, onion, mushrooms andcheese are evenly combined.6. Bake about 35 minutes or until the mixture is completely set and starting tolightly brown.7. Let cool about 5 minutes before cutting. Serve hot.Nutritional Info:TIP: Consider adding or replacingother fresh vegetables forsome variety. Consider adding a lean meatfor extra protein.Calories: 137Fat: 6gCarbohydrate: 5gSodium: 368mgFiber: 1gProtein: 16g12

Egg White Omelet with Cheese, Mushrooms,and SpinachServings: 4Servings Size: ¼ of recipeSource: Brian Dugan- Minneapolis VA Healthcare System Healthy Teaching KitchenIngredients: 12 egg whites, beaten 3/4 c low-fat shredded cheese 1 c sautéed mushrooms non-stick vegetable spray 2 c frozen spinach, thawed salt and pepper to tasteDirections:1. Spray pan with non-stick vegetable spray and heat over medium-high.2. Add egg whites to the pan. Do not stir. Allow egg whites to cook untilfirm.3. Add low-fat cheese, sautéed mushrooms, spinach, as well as a smallpinch of salt and pepper over the top of the forming omelet.4. Turn down the heat and turn one side of the omelet over the other.Keep on stovetop or put it into the oven until the cheese is melted onthe inside. About 1-2 minutes.Nutritional Info:TIP: Consider adding or replacingother fresh vegetables. Trysome salsa or jalapenos forsome extra heat. Consider adding a lean meatfor extra protein.Calories: 144Fat: 6gCarbohydrate: 4gSodium: 544mgFiber: 3gProtein: 19g13

Soups and Salads14

Black Bean and Salsa SoupServings: 4Servings Size: 8 ozSource: allrecipes.comSubmitted by: Jaylene Daugherty, RD, LD, CDE- Sheridan, WYIngredients: 2 (15oz) cans of black beans,drained and rinsed 1 ½ c low sodium chicken broth 1 tsp ground cumin1 c chunky salsa4 Tbsp light sour cream2 Tbsp green onion as garnishDirections:1. In a food processor or blender, combine beans, broth, salsa and cumin.Blend until fairly smooth. You can save some beans as whole if so desired.2. Heat the mixture in a saucepan over medium heat until thoroughly heated.3. Ladle soup into 4 bowls and top each with 1 Tbsp sour cream and ½ Tbspgreen onion.Nutritional Info:Calories: 240Fat: 5gCarbohydrate: 35gSodium: 1200mgFiber: 13gProtein: 13gTIP: Reduce sodium by rinsing thecanned beans well or choosingdried beans and cooking yourself.15

Chicken Barley StewServings: 4Servings Size: 1 ¾ cupsSource: Adapted from 2004 recipe from Cooking LightSubmitted by: Sandra Athanas-Moccia, RD, LDN- VISN 1Ingredients: 1 c uncooked quick-cookingbarley 5 ¼ c low sodium chicken broth 1 Tbsp olive oil 1 ¾ c chopped onion 10 oz frozen vegetables12 oz cooked chicken¼ tsp ground thyme¼ tsp black pepperDirections:1. Bring barley and broth to a boil in a large saucepan. Reduce heat, andsimmer 5 minutes.2. While barley cooks, heat oil in a large nonstick skillet over medium-highheat.3. Add onion; sauté 3 minutes. Add mixed vegetables; sauté 2 minutes. Addvegetable mixture, chicken, thyme, and pepper to barley mixture; simmer 4minutes.Nutritional Info:TIP: Scandinavian or Italian blend frozenvegetable mix works really well with thisrecipe.Calories: 420Fat: 10gCarbohydrate: 49gSodium: 290mgFiber: 11gProtein: 33g16

Country Lentil SoupServings: 6Servings Size: 1-1½ cupsSource: 1,001 Delicious Recipes for People with DiabetesSubmitted by: Barbara Nolan, MS, RD, CDE, CDIngredients: 1 ½ c chopped onion 1 c chopped celery 1 c chopped carrots 2 tsp minced garlic 1 Tbsp olive oil 3 c low sodium vegetable broth 2 c water 1 c dried lentils 1 can (14 ½ oz) wholetomatoes, undrained, crushed 2 Tbsp chopped parsley 1 tsp dried marjoram leaves ½ tsp dried oregano ½ tsp dried thyme leaves salt and pepper to taste 4 Tbsp grated fat-freeParmesan cheeseDirections:1. Sauté onions, celery, carrots, and garlic in oil in large saucepan 5-8 minutes.2. Add broth, water, lentils, tomatoes, and herbs; heat to boiling. Reduce heatand simmer, covered, until lentils are tender, about 30 minutes.3. Season to taste with salt and pepper.4. Sprinkle each bowl of soup with 1 Tablespoon cheese.Nutritional Info:Calories: 275Fat: 4.5gCarbohydrate: 43gSodium: 109mgProtein: 16gTIP: For a little spice, add diced jalapenoto step one. Try using “reduced sodium” or “noadded salt” canned tomatoes too.17

Curry Pumpkin SoupServings: 4Servings Size: 1 cupSource: Adapted from tasteofhome.comSubmitted by: Kori Geinert, RD- Minneapolis VA Medical CenterIngredients: 1 small onion, chopped 1 tsp canola oil 2 c low sodium chicken broth 1 can (15oz) pumpkin 1 Tbsp lemon juice 1 tsp curry powder1 tsp sugardash pepper½ c evaporated milkchopped fresh parsley, optionalDirections:1. In a saucepan over medium heat, sauté onion in oil until tender.2. Add the broth, pumpkin, lemon juice, curry powder, sugar, and pepper;bring to a boil.3. Reduce heat; cover and simmer for 15 minutes. Stir in evaporated milk;heat through.4. Garnish with parsley if desired.Nutritional Info:Calories: 74Fat:2gCarbohydrate: 11gSodium: 60mgFiber: 1gProtein: 3gTIP: Top with a spoonful of plain Greekyogurt as a low fat alternative to sourcream.18

Gingery Carrot Tomato SoupServings: 2Servings Size: 2 cupsSource: Jenelle York, MS, RD- VA Portland Health Care SystemIngredients: 1 pint cherry or grapetomatoes 1 stalk celery, quartered 4 small carrots, peeled andquartered 2 Tbsp low fat milk 1-2 tsp of ground ginger 1 clove garlic or ⅛ tsp garlicpowder ½ tsp smoked paprika ¼ tsp pepper ¼ tsp turmeric 1 c waterDirections:1. Add ingredients to blender and blend until smooth, adding additional waterif needed.2. Transfer to a small pot and heat, stirring, until heated through.Nutritional Info:Calories: 84Fat: 0.5gCarbohydrate: 18gSodium: 380mgFiber: 5gProtein: 3gTIP: Really like ginger, or not a big fan? Startwith the lesser amount and increase totaste while heating the soup. Substitute soymilk or coconut milk forcow’s milk.19

Kale SaladServings: 6Servings Size: 1 cupSource: Suzanne Sullivan MS, RD- Northport V.A Medical CenterIngredients: 1 (16 oz) bag cut kale 1 and ½ lemon, juiced (1 forpreparing kale, ½ for dressing) 3 Tbsp extra virgin olive oil 1 tsp honey pinch of Kosher salt freshly ground pepper, to taste½ c grape tomatoes2 Tbsp sunflower seeds½ tsp fresh lemon zest(optional)*Directions:1. Place all of the kale in a large bowl, drizzle approximately 2 Tbsp of olive oiland 1 whole lemon juiced and a pinch of kosher salt over the kale.2. Massage into kale making sure each leaf is coated. Allow to sit andmarinate for a few minutes while you make the dressing. The kale leavesshould wilt down in size and become smoother in texture.3. In a small separate bowl whisk together 1 tsp honey, whisk in ½ lemonjuiced and 1 Tbsp olive oil, fresh ground black pepper, and lemon zest* totaste. Pour over kale.4. Mix in the sunflower seeds and grape tomatoes.Nutritional Info:Calories: 123Fat: 8gCarbohydrate: 10gSodium: 34mgFiber: 2gProtein: 3gTIP: Load it up with more fiber by adding anyof your other favorite vegetables to thisawesome dish. Watching the salt? Don’t be afraid toomit it or substitute with your favoritesalt alternative.20

Mediterranean Chickpea SaladServings: 4Servings Size: ¼ of recipeSource: Eleni Christoforou RD, CDN; Joseph Mutz, MS, RD, CDN;Gail Schechter, MBA, RD, CSG, CDN- VA New York Harbor Healthcare SystemIngredients: 3 c no added salt chickpeas 1 c tomatoes, cubed 1 c unpeeled cucumber, cubed 1 c red onion, chopped 1 c green peppers, chopped 4 Tbsp lemon juice or vinegar3 Tbsp olive or vegetable oil1 Tbsp garlic, diced1 tsp dried oregano1 tsp crushed red pepper flakeDirections:1. Drain chickpeas, add to the bowl.2. Add the tomatoes, cucumbers, red onions and green peppers.3. Add in garlic, oregano and crushed red pepper.4. Add the oil and lemon juice. Mix well to incorporate.5. Chill for 1-2 hours and enjoy.Nutritional Info:Calories: 203Fat: 11gCarbohydrate: 23gSodium: 70mgFiber: 4.5gProtein: 4.5gTIP: Best if chilled in the refrigerator at least1-2 hours for the flavors to incorporate. Try different flavors of vinegar likebalsamic, pomegranate, or apple cider.21

Smokey Ham and Bean SoupServings: 10Servings Size: 1 cupSource: Karen R. Host, MA, RD, CDE- VISN 11: Battle Creek VA Medical Center at theWyoming Health Care CenterIngredients: 3 slices bacon, cooked andcrumbled 1 small onion, finely chopped 2-3 ribs celery, finely chopped 3 medium carrots, peeled andchopped 2 cloves garlic, minced ¼ tsp crushed red pepperflakes 3 c canned crushed tomatoes 2 ½ c canned reduced sodiumNorthern beans, drained andrinsed 1 c cooked ham, diced 6 c low sodium chicken broth ¾ c elbow pasta (or other smalltype pasta)Directions:1. Add crumbled bacon, onion, celery, carrots, garlic and red pepper flakes toskillet and sauté until vegetables are softened, about 10 minutes.2. Stir in tomatoes, cook and stir occasionally for 10 more minutes.3. Stir in beans and ham. Add broth and bring to a gentle boil.4. Add pasta and continue cooking until pasta is tender, but still firm, for about15 minutes. Serve immediately.Nutritional Info:Calories: 125Fat: 2gCarbohydrate: 19gSodium: 428mgFiber: 4gProtein: 9.5 gTIP: Decrease the sodium further by usingdried beans and cooking them yourself.22

Tuscan Bean SoupServings: 6Servings Size: 1 cupSource: Adapted from recipes by American Heart AssociationSubmitted by: Lynn Schmidt, MS, RD, CDE- Lake City VAMCIngredients: 1 tsp olive oil ½ small red onion, chopped 1 medium rib of celery, chopped 1 medium garlic clove, minced or⅛ tsp garlic powder 1 tsp dried oregano ½ tsp dried thyme, crushed ⅛ tsp crushed red pepper flakes 2 c low-sodium chicken broth 1 (15.5 oz) can no-salt-added orreduced sodium Great Northernbeans, drained and rinsed 1 (14.5 oz) can no-salt-addeddiced tomatoes, undrained 2 c spinach 1/3 c shredded or grated low fatParmesan cheeseDirections:1. In a large saucepan, heat the oil over medium heat. Cook the onion, celery, andgarlic for 4 to 5 minutes or until the onion and celery are soft.2. Add oregano, thyme and red pepper flakes; sauté another minute.3. Stir in the broth, beans, and tomatoes with liquid. Increase the heat to mediumhigh and bring to a simmer, stirring occasionally. Reduce the heat and simmer,covered, for 20 minutes so the flavors blend.4. Stir in the spinach. Simmer, covered, for 2 to 3 minutes, or until the spinach iswilted.5. Just before serving, sprinkle the soup with the Parmesan cheese.TIP: For added flavor try adding a few dropsof hot sauce, lite soy sauce orWorcestershire sauce.Nutritional Info:Calories: 100Fat: 2gCarbohydrate: 14gSodium: 400 mgFiber: 4gProtein: 7g23

Apple Walnut Salad with Red Wine VinaigretteServings: 6Servings Size: 1/6 of recipeSource: BettyCrocker.comSubmitted by: Neal Kurmas, MS, RD, LD, CDE- Cleveland VAMCIngredients:Vinaigrette dressing: 1/3 c olive oil ¼ c red wine vinegar 2 Tbsp Splenda 1 tsp Dijon mustard 1 tsp garlicSalad: 1 bag (10 oz mixed baby greensor spinach) 1 medium apple, diced ½ c crumbled blue or fetacheese 1/3 c chopped walnutsDirections:1. In a small bowl, beat vinaigrette ingredients with wire whisk until smooth.2. In a large bowl, toss salad ingredients with vinaigrette ingredients justbefore serving.Nutritional Info:Calories: 214Fat: 19gCarbohydrate: 6gSodium: 170mgFiber: 2gProtein: 4gTIP:Feel free to increase fiber byadding any of your other favoritefruit or veggies with this salad. 24

Winter Vegetable SoupServings: 8Servings Size: 1 cupSource: Pamela Woythal MS, RD, CDN- Stratton VAMCIngredients: 1 tsp olive oil 2 oz chopped pancetta 1 c chopped onion 3 garlic cloves, minced orroughly ¼ tsp garlic powder 2 c cubed peeled acorn squash 2 c diced peeled red potato ½ c chopped celery ½ c chopped carrot 1 tsp dried basil ¼ tsp ground cinnamon ¼ tsp dried thyme 1 (28 oz) can whole tomatoes,drained and chopped 2 (14.5 oz) cans fat-free, lesssodium chicken broth 4 c chopped kale or freshspinach leaves 1 (15.5-oz) can low sodiumnavy beans or other smallwhite beans, drained andrinsedDirections:1. Heat oil in a sauté pan over medium-high heat.2. Add pancetta; sauté 3 minutes. Add onion and garlic; sauté 3 minutes. Addsquash, potato, celery, carrot, basil, cinnamon and thyme. Stir to combine;cook 4 minutes, stirring occasionally. Add tomatoes; cook 2 minutes.3. Stir in broth; bring to a boil. Reduce heat; simmer 8 minutes.4. Add kale; simmer 5 minutes. Add beans; simmer 4 minutes or until potatoand kale are tenderNutritional Info:Calories: 175Fat: 5gCarbohydrate: 28gSodium: 538mgFiber: 5gProtein: 7g 25TIP:Don’t have pancetta? Any baconwill substitute well.


20-minute Chicken CreoleServings: 4Servings Size: 1 ½ cupsSource: Recipe taken from Keep the beat Recipes: Deliciously Healthy DinnersSubmitted by: Marni Whalen, RD, LN, CDE, MOVE! Coordinator- VA Black Hills HealthCare SystemIngredients: 12 oz boneless, skinless chickenbreast, cut into thin strips 1 c canned whole peeledtomatoes, chopped 1 c chili sauce (look for lowestsodium version) 1 ½ c green bell pepper, rinsedand chopped 1 ½ c celery, rinsed andchoppedDirections: ¼ c onion, chopped 1 Tbsp garlic, minced (about 23 cloves) 1 Tbsp fresh basil, rinsed, driedand chopped (or 1 tsp dried) 1 Tbsp fresh parsley, rinsed,dried, and chopped (or 1 tspdried) ¼ tsp crushed red pepper1. Spray sauté pan with cooking spray. Preheat over high heat.2. Cook chicken in hot sauté pan, stirring for 3-5 minutes. Reduce heat.3. Add tomatoes with juice, chili sauce, green pepper, celery, on

11 Cinnamon Walnut Overnight Oats Servings: 1 Servings Size: 1 recipe Source: Jenelle York, MS, RD-VA Portland Health Care System Ingredients: ½ c rolled oats 1 c low-fat milk

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