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How to build a better salad

By WTOP Staff

Kait Fortunato
WTOP Contributor

WASHINGTON – At the start of a new year, it seems everyone is looking for ways to lighten up meals and eat healthier.

And while I am all about focusing on nutrient-dense foods, there is no need to sacrifice taste or satiety.

Salads, for example, are an easy go-to meal when you’re trying to eat healthy and increase the amount of nutrients in your diet. However, many salads can be boring and leave you feeling hungry, which can cause you to overeat later on.

But there are ways to build better salads. Here are a few ideas to fill you up and leave you light:

  • Color up: Make sure the vegetables in your salad vary in color. Each different color represents a different nutrient.
  • Include a carbohydrate: That’s right, have a carbohydrate. Whether you choose fruit, beans or starchy vegetables, make sure to add a serving of carbohydrates to help keep you energized.
  • Include a serving of protein: Cottage cheese, grilled chicken and tuna are all examples of lean protein that help work with the carbohydrates to keep your blood sugars stable.
  • Don’t forget the fat: Fat will help keep you fuller longer. My favorite sources include avocado, nuts, seeds or an oil-based dressing.

Here are some of my favorite salad recipes:

Shaved Brussels Sprout Salad

This salad was inspired by a side I ordered at The Hamilton in D.C. I love the texture of the shaved Brussels sprouts — they provide a nice alternative to standard lettuce. To bulk this salad up, add shaved parmesan, dried cranberries and sunflower seeds to shaved Brussels sprouts. Then, top everything off with a simple dressing of olive oil and lemon juice.

Turkey Burger Salad

This salad came together when I ran out of bread one day while packing my lunch. To this day, it’s still one of my favorite salads. Here’s how it works: Dice up a pre-made turkey burger with spinach, tomato, mozzarella cheese and some frozen corn. Mix it all together in a bowl. Then, to keep with the theme, toss it together with a dressing made of Dijon mustard and olive oil.

Grain-Based Salad

Using a base of beans or quinoa allows for a filling, healthy salad that can be made in advance. As opposed to lettuce-based salads, the grains hold up very well and do not wilt when dressing is added to them ahead of time. I love making a Mediterranean-based quinoa salad with feta, olives, tomatoes and a spiced olive oil dressing.

Guacamole Salad

This salad is another D.C. restaurant inspiration. I love the guacamole salad at sweet green and have been successful with recreating my own. I start with a base of spinach or kale and add a mixture of tomatoes, beans, onions and mashed avocado. Garnish the salad with a sprinkle of tortilla chips for some crunch.

What are some of your favorite filling salads?

Kait Fortunato is a registered dietitian at Rebecca Bitzer & Associates and serves on the board for the DC Metro Area Dietetic Association. Kait focuses on individualizing her recommendations to have each client see results and live a healthier, more productive life, and she works to help people enjoy food and eat the foods they love. Kait lives in the D.C. area and loves trying new restaurants and activities around the city. Visit Kait’s blog, Rebel Dietitian, and tweet her @Rebel_Dietitian for recipes, nutrition tips and activities in the Washington area.

Follow @WTOP and @WTOPliving on Twitter.

Don’t Settle for Student Loans to Pay for Online Education

By WTOP Staff
Online college programs are becoming a more popular choice for prospective students, with one study finding that more than 6 million students enrolled in at least one online course in fall 2015. The popularity of these courses can be attributed in part to their flexibility with working adults' schedules, students' ability to progress more quickly through online programs and, oftentimes, cheaper tuition. [See 10 low-cost online bachelor's programs for out-of-state students.]Online degrees can be beneficial to many college students, but some studies have shown online learners complete their programs at lower rates than students at traditional brick-and-mortar campuses. Individuals with student loans but no degree comprise two-thirds of defaulted borrowers. Though these numbers are not encouraging, just like for traditional programs, there are ways to reduce how much you'll need to borrow for an online program to ensure you won't become one of these statistics. Don't just settle on borrowing student loans to cover the whole cost of your program and living expenses. Instead, start thinking about how to cut costs and cover your balance in different ways, such as the following. -- Grants and scholarships: Even though you are taking an online course, you can still apply and receive grants and scholarships. But your first step should be to complete the Free Application for Federal Student Aid, commonly referred to as the FAFSA, which will allow you to receive a Pell Grant if your expected family contribution is low enough. The EFC criteria and award amounts are adjusted annually, but the 2017-2018 academic year awards range from $606 to $5,920, which could significantly lower the amount you borrow annually. Your next step is to apply for scholarships. You can start by checking online scholarship search engines, such as the Salt Scholarship Search, College Board's BigFuture and Peterson's. But don't forget to take advantage of local organizations and your school's financial aid office. Both may offer scholarships that you can't find with a national scholarship search. [Review these 10 sites to kick off your scholarship search.]For instance, organizations like the Elks Club, Knights of Columbus or the Rotary Club typically offer scholarships annually to local students. Just because you're going to school online doesn't mean you're ineligible. Visit your local library for scholarship listings, and ask around town. You might be surprised how many local organizations offer scholarships. While these scholarships typically aren't large, every little bit counts. Each dollar you receive in a scholarship is a dollar you don't have to borrow and pay interest on. -- Work-study: Another option for online students may be work-study awards. Not all students enrolled in online programs are eligible, but students at some schools -- including, for example, SUNY Empire State College and Liberty University -- are. Work-study awards are not given upfront like scholarships and grants. In most cases, they are an offer to earn up to the awarded amount if you secure an eligible work-study job. While there is a misconception that all work-study jobs must be on campus, students can work for off-campus, nonprofit or public employers as long as the work is in the public's interest. You may be able to work for a for-profit employer if the job is relevant to your course of study. No matter who the outside employer is, it will need to have an established agreement with your college for you to receive work-study funds. Remember, to be eligible for federal financial aid, you must be enrolled and pursuing a degree or certificate. If you're not working toward a credential, Pell Grants and work-study won't be option, but you may still be able to take advantage of private scholarships -- just be sure to read the eligibility criteria carefully. [Explore what to know about financial aid in online programs.]-- Pay as you go: One of the great benefits to enrolling online is the flexible schedule, which can allow you to complete your college coursework around your responsibilities. But prospective students often overlook using their part- or full-time job earnings as an option for paying for college. Almost 80 percent of college students in 2015 worked at least part time while attending classes, according to the National Center for Education Statistics. By budgeting and thinking strategically about your college costs, you can likely reduce your dependence on student loans by paying a portion out of pocket. Many -- but not all -- online programs are less expensive than traditional programs and often have shorter payment periods. Six, eight or 10 weeks are common course durations. Because of the frequency of payments in an online setting, you may be well-placed to pay as you go and possibly avoid borrowing altogether. Attending college online and avoiding student loans may be challenging, but if you are willing to put in the effort, you can limit the amount you need to borrow. More from U.S. News Q&A: Understanding Student Loan Discharge Eligibility Student Loan Refinancing Isn't Right for All Borrowers
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