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How to boost your budget with meatless Mondays

By WTOP Staff

With meat prices at an all-time high, more and more people are adopting Meatless Mondays as part of their weekly menu plan. By integrating more grains and vegetables into your diet, you’ll start to notice some changes to your pocketbook as well as your waistline.

If you’re wondering where you should start, there are plenty of staples you’ll want to stock up on your next shopping trip to get things moving. Not only are they budget-friendly, but they’re also healthy and delicious. Here are some must-have items and a few recipes to get you started:

Beans: Beans are a go-to protein source for anyone looking to slowly transition out of their meat-eating diets. You can often find a variety of beans on sale for less than $1. They have a long shelf life and are good for your emergency kit, and they also contain fiber, which is great way to feel less hungry.

Tomato Sauce: You can get a can of tomato paste or sauce for less than $1. Since it’s so versatile, I always have at least 10 to 15 cans in my pantry ready to be used. Like beans, sauce has a long shelf life, so you have the peace of mind that it won’t go bad quickly.

Grains: Whether you choose brown rice, quinoa, whole grain pasta or gluten-free pasta, it’s good to have these grains readily available to make fried rice or sushi. When you eliminate meat, you want to substitute for it with fiber rich grains and vegetables that will keep you filled. When grains go on sale, pastas can be under $1 and for rice, Asian markets can maximize your savings.

Veggies: On every shopping trip, I usually buy a week’s worth of cucumbers, pre-packaged carrots, romaine lettuce and kale. Whether I make a salad or a side dish, you’ll see some sort of veggie creation at every meal. Not only are they good for you, but they are very filling and fiber-rich. To stay on budget, look to see what veggies are in season and whether your local grocery store is running any specials.

Nut Butters: Nut butters includes peanut butter, cashew butter, almond butter and more. Nuts are also a healthy source of protein. You can put them on almost anything and the best part is that kids love them. We usually put nut butters in our almond milkshakes, on top of waffles, on toast and even in tortillas with a little bit of maple syrup. Because they have a good shelf life, you can always stock up on them when they go on sale.

I asked my husband, Chef Hansen Lee at the dusitD2 Constance Pasadena, to offer some of his more unique and delicious recipes for your Meatless Mondays:

Curry Cauliflower Steak with Avocado Pesto:

1 head cauliflower

1 tablespoon curry powder

Salt and pepper to taste

1 avocado

3 tablespoons chopped basil

1 tablespoon olive oil

1/2 tablespoon minced garlic

1 tablespoon lemon juice

1 tablespoon roasted pine nut

Chop the cauliflower into two-inch pieces and blanch them. Season with curry powder, salt and pepper. Place the cauliflower in a sauce pan on medium heat and caramelize both sides.

In a food processor, add avocado, basil, olive oil, garlic, lemon juice and pine nuts. Blend together to smooth and serve with the cauliflower.

Butternut squash on Puff Pastry:

1/2 cup diced butternut squash

1/2 cup diced onion

1 tablespoon olive oil

2 tablespoons maple syrup

1/3 tablespoon ground cinnamon

1/3 tablespoon ground nutmeg

1 puff pastry per person

On medium heat, sauté all the ingredients except for the puff pastry. Bake the puff pastry in the oven per the box directions and then serve the vegetable mixture on top.

Tofu Bolognese with Spaghetti:

1 cup tofu

1/3 cup diced onion

1/3 cup diced celery

1/3 cup carrot

1/2 cup diced tomato

1 tablespoon garlic

1 tablespoon tomato paste

1/2 cup vegetable broth

1 bay leaf

1 tablespoon ground thyme

1 tablespoon ground oregano

1 box spaghetti

With your hand, mash up the tofu. On medium heat, saute onion, celery, carrot and garlic. Let them sweat, then add tomato paste. Add broth and the remaining ingredients. Season to taste and then pour sauce over the spaghetti.

More from U.S. News

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12 Habits of Phenomenally Frugal Families

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How to Boost Your Budget with Meatless Mondays originally appeared on usnews.com

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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