By Patrice Powers-Barker, OSU Extension, Lucas County
The Truth Contributor
Years ago, I remember a display created by a young colleague in Cleveland. She took basic, healthy, affordable foods and created a list of simple menu choices that could be made from each food. Not only could these food items like oatmeal, cabbage, or potatoes be made into a variety of options, but they also were a good way to stretch the grocery shopping budget. Although her recommendations were from decades ago, basic, affordable food options are timely in any era.
Cabbage and other large, leafy greens: Sauté large, sliced leaves in olive oil with seasoning like garlic, pepper, chili flakes and fresh herbs Add a splash of vinegar or lemon juice for flavor. Add chopped leaves to a variety of soups, especially vegetable soup. Use fresh, raw cabbage and other vegetables like carrots, shredded finely, to create different types of slaws. The flavor of the slaw can be traditional or creative depending on the type of dressing you choose to add.
Chopped cabbage and other greens add flavor and additional vegetables to stir-fries. Chop it up, sauté, and serve over rice. Steam large leaves and then fill and “roll” with ingredients like rice, ground meet, spices and tomatoes. Cover the cabbage rolls with tomato sauce and cheese and bake. Another useful and healthy way is including fermented vegetables in your diet such as sauerkraut and kimchi.
Potatoes are another affordable and diverse option for creating different menus. A simple baked potato can turn into a simple buy tasty meal by offering a “make your own” potato topping bar. Some topping ideas include, chives, chili, shredded chicken, chopped broccoli, salsa, black beans, shredded cheese, cottage cheese, or plain yogurt. Classic ways to prepare potatoes also include mashed, roasted, or added as a soup ingredient. There are many different types of potato salads. Like the slaws listed above, depending on the type of dressing, seasons and ingredients, it can be a vinegar type salad or creamy.
A bowl of hot oatmeal is the basic way to prepare it for breakfast. Consider adding toppings to your hot bowl or cold overnight oats to add more taste and nutrition. For example, add a drop of vanilla and seasoning like cinnamon. Add some chopped nuts and your favorite fresh or canned fruit. The advantage of overnight oats is that you can prepare a day or two ahead, mix the oats with some milk and yogurt, favorite toppings and then grab-and-go.
If you’re making pancakes for breakfast or breakfast-for-dinner, Mix oats into pancake batter, it is an easy way to add texture and fiber to help you feel full longer. Energy bites are simple, no-bake snacks. University of Maryland Extension recommends mix 3 cups oats, ½ cup peanut or other nut or seed butter, ¼ cup honey or syrup, and ½ cup raisins or dried cranberries. Roll into balls and chill in the refrigerator until firm. Oats are a whole grain and can be used in place of breadcrumbs for meals like meat loaf, no matter what type of ground meat you choose. They can stretch the meal farther and as a whole grain, they add fiber to the meatloaf.
April Showers bring May Flowers! If you are looking to stretch your budget for gardening, be sure to attend the 2026 Toledo Plant Exchange on Saturday, May 2. The Toledo Plant Exchange takes place at the Lucas County Fairgrounds, 1406 Key Street, Maumee, OH. Plant drop off begins at 8:30 am, come say “hello” to us at the OSU Extension table before the plant distribution from 10 am until 11 am (or sooner if all plants have found new homes). At our table we have a limited selection of free seeds, and we are encouraging youth to participate in the 2026 Tomato Marigold Garden.
New to gardening? That’s ok, everyone is welcome. The rules of the exchange are simple: all attendees get five free plants just for stopping by (while supplies last), no money needed. Attendees are encouraged to bring plants from their own gardens and/or any gently used garden items to exchange for additional plants. Toledo Plant Exchange has a public group page on Facebook.
Information shared from Colorado State University Extension and University of Maryland Extension.