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Birds, Bees, Buds, Oh My! Citizen Science in your Garden!

 

As winter begins to fade away and the weather starts to get warmer, our thoughts turn to spring plants beginning to bloom. We start dreaming of what to plant in our gardens, whether our garden is in pots on our patio or balcony, or we have a plot in our yard or local community garden. We want to get outside more to enjoy this explosion of nature in our gardens and parks. This also offers us a chance to become citizen scientists!

“What’s that?” you ask.

Citizen science is the opportunity for everyone in our community to help scientists gather information. You get to be a scientist! With our help, scientists increase their knowledge of many different subjects in the natural world. Following simple instructions and using your phone or computer, anyone in the community can make observations and share them with scientists through special websites or apps. 

For example - you observe how many times you see a specific type of butterfly visit a group of flowers over a 30 minute period. You record the location of the flowers, the date and the number of butterflies on a special website or app. This adds to the information scientists have about that particular butterfly.

Here are four of the best citizen science activity sites for all garden lovers. Best of all, you do not need your own garden to participate. You can make observations on a walk around your neighborhood, in your local park, or even out your window. Set up your free account and give them a try!

SciGirls (website and app available)

This is a great introduction to citizen science. This PBS KIDS show highlights science projects that appeal to boys and girls. In 2015 all of their shows focused on citizen science. Watch this Flower Power episode (in English or Spanish) to learn more about how citizen science works, and if you might like to try it. This episode also introduces Nature’s Notebook, (website and app available), a wonderful citizen science tool kids can use with the help of an adult.

Budburst (website only)

Did you know that pollinators like bees, butterflies, birds, and even bats are responsible for one out of every three bites of food we eat? Their job is to move from flower to flower collecting and spreading pollen. They are important in helping plants to grow healthy fruits and seeds.

On Budburst you can help scientists figure out how climate change is affecting plants and their pollinators. All you need is a cell phone and 10 minutes. Log on to this site to get started:  https://budburst.org/pollinators-and-climate 

Bumble Bee Watch (website and app available)

Bees are one of the most helpful pollinators in our gardens. They are easy to recognize, fun to watch, and can be found around flowers and gardens in your yard or local park. Bumble bee watching is a simple way to become a citizen scientist. All it takes is three steps:

1. Take a photo of a bumble bee
2. Upload it to the Bumble Bee Watch site
3. Identify which bumble bee you think it is with the helpful tools provided on the site.

If you want to watch a step by step explanation of how to add your bumble bee photos and information watch this video:  https://youtu.be/p7Kp3Awf2MQ 

eBird (website and app available)

This site is one of the best to learn about the birds that visit your garden and local neighborhood. Birds enjoy the seeds from your flowers, and sometimes eat a peck or two of your tomatoes or other vegetables. They also help pollinate flowers and have the important job of eating caterpillars that may be munching on the leaves of your plants.

You can watch birds from the window of your home and add what you see on eBird. You do not even need to go outside!

In the Bird Academy Play Lab, the Bird Song Hero game is a great way for all ages to learn how to listen to bird songs. This helps you to identify the birds when you see them in your garden. Click on this link for  the tutorial and give it a try: https://academy.allaboutbirds.org/features/bird-song-hero/bird-song-hero-tutorial

Pairing Pantry Staples for Quick Easy Meals

 

I’m HUNGRY.... I need a snack!  Is it lunchtime?  What’s for dinner? How often have we heard these things? Once hunger hits, we want to eat right away, and it’s not always easy to make the healthiest choices. 

The key to healthy meals is to keep common pantry items that pair well together. You know how some things just go together?  Think peanut butter and jelly, chips and salsa, meat and potatoes. When you have a variety of pantry items to choose from, it’s simple to make quick, easy meals. 

Here are a few recipes that family members will approve and should make meal time more enjoyable. 

Recipes:

• Breakfast Roll-Up 
• Apple Cinnamon Oatmeal
• My Plate Salsa
• Pineapple Orange Frozen Yogurt 
• Tasty Tuna Lettuce Wraps  
• Make it Myself Pizza 
• Easy Red Beans and Rice 
• Beef and Potatoes 

Breakfast Buffet - Some mornings are slower paced, so we might have more time to prepare and eat a meal.  On those mornings, we might like to heat up some oats, spices and apples and enjoy a piping hot bowl of Apple Cinnamon Oatmeal 

Other mornings may feel chaotic as family members rush to start school or head out for the day. On days like this, quick and simple is best.  Are you a fan of peanut butter and jelly? If so, you might like a Breakfast Roll-Up which is a perfect grab and go option.  These roll-ups are kid-friendly and can be made with ease. Make them ahead of time and store in the refrigerator for quick and easy access. 

Healthy Snacks - Snacks are important to curb hunger and help us re-energize so we can get through the day.  If you are looking for a hearty snack and like chips and salsa, try adding some black beans, corn and diced peaches together. This My Plate Salsa will satisfy your hunger!  Or, you may want to cool down with a refreshing tropical treat. This Pineapple Orange Frozen Yogurt is tangy and bursting with vitamin C. Whip it up and enjoy it soon after, or make ahead and store in the freezer so it’s ready to go when you want it. 

Simple Lunches - Lunchtime gives us a mid-day break and a chance to refuel.  You might want to enjoy a protein packed, power lunch with some Tasty Tuna Lettuce Wraps. If you are looking for something warm and toasty, try Make it Myself Pizza. The zesty sauce and melted cheese will be sure to please. 

Busy Weeknights - Work, school, sports and homework.  Who has time to cook dinner?  Busy weeknights can be stressful but don’t let it get the best of you.  When you plan ahead and stock up on popular pantry products, you can put together a healthy meal in no time! Dinner can be as simple as Beef and Potatoes. Add a green salad or heat up a can of green beans, and dinner is served.  If you are looking for a vegetarian meal, Easy Red Beans and Rice is a savory choice and offers a nice balanced mix of protein, carbohydrates and fiber.  Want to save more time?  Try preparing the rice in advance, store in the refrigerator and just reheat when needed. 

Bon Appetit!

How to Build a Casserole

Looking for a new and healthy meal for the whole family?  Of course you are!  This is always the challenge.  Let’s talk about casseroles for a minute.  Unfortunately, casseroles have gotten a bad rap over the years and have been used as a last resort when meal planning.  Let’s bring back the casserole as an easy go-to option in your home.  With a little help and creativity, we can get those casseroles back on the family menu!

Convenience!

A casserole is really designed to be the whole meal.  If you make a casserole there should be no need to make several other dishes.  Just a casserole and a side salad or apple sauce for the kids, and you have a super simple meal.  Many casseroles are considered “one pan” meals since they can be prepared in a baking dish and put right in the oven. Casseroles can be assembled whenever you have a little extra time and stored for a few days in the refrigerator.  On a busy evening, simply remove from the refrigerator and heat.  And don’t forget the leftovers are a great option for lunch the next day.  *Tip!  Double your recipe and freeze for next week!  You’ll be glad you did.

Balance!

Most casseroles contain at least 3 or 4 of the 5 food groups in one dish:  grain, vegetable, protein, and dairy.  This is an easy way to get your family to eat a wide variety of foods, making a casserole a healthy go-to family dish.  You can follow a recipe or easily create your own casserole by using ingredients that you and your family enjoy.  

HOW TO BUILD A CASSEROLE

Start with a GRAIN.  You can use whole wheat pasta of any sort, brown or wild rice, quinoa, and riced cauliflower or riced broccoli are also great low-calorie substitutes for grains.  

Add a VEGETABLE or two.  Choose vegetables that make good sense in the casserole.  Make sure they are cooked until tender before adding and chopped small enough to mix in well.  *Tip!  Chop and saute spinach or kale as another great way to “add  in” more greens.

Choose a PROTEIN.  Depending on the casserole you might add in chicken, beef, venison, or even a can of tuna.  Chicken can be canned or cooked ahead of time.  Fresh Rotisserie chicken is also available at most stores and makes a convenient add-in to your casserole. *Tip! Beans are also a good source of protein and a great way to stretch the recipe.

Don’t forget the DAIRY.  It’s not hard to include dairy in your casserole.  Low-fat shredded cheese can be added in or sprinkled on top.  Some casseroles include plain yogurt or low-fat cottage cheese for a creamy crowd pleaser.  *Tip!  To save calories only sprinkle cheese on top when ready to serve.

Finish with flavor.  Casseroles can be filled with tasty flair.  Try using a cream soup, thinned with chicken or beef stock.  Saute some onions and garlic to add additional flavor.  Other herbs and spices include:  garlic powder, Italian seasoning, sage, thyme, basil, or your own favorite seasoning blend.

BOWLS

A recent trend that is a close relative to the casserole are BOWLS.  A BOWL is simply the layering or placing of all meal components into one bowl.   Generally, bowls include a grain of some sort, prepared veggies and meat.  Frequently a sauce is prepared and applied for added flavor.  Toppings can be simple or unique depending on the recipe and the tastes of the crowd.

Ingredients for bowls can be prepared any time and kept in individual containers in the refrigerator.  These ingredients can be accessed and heated in the microwave for a quick, and healthy meal on the go; or set out all the ingredients and have family members prepare their own BOWL for a fun and healthy family meal.

Pandemic EBT Frequently Asked Questions (FAQs)

 

Many Marylanders are eligible for Pandemic EBT (P-EBT). This program is a huge source of support for families during the COVID-19 pandemic. With the help of No Kid Hungry, Maryland SNAP-Ed has compiled the following Frequently Asked Questions to help you understand the program.

 
What is P-EBT?

P-EBT is a federal nutrition program that provides a grocery benefit to families to purchase food during pandemic-related school closures. P-EBT benefits were first available in the spring of 2020 for families with school-aged children. These benefits were provided to replace the school meals that kids were missing since schools were closed.

To learn more about P-EBT in Maryland, visit: https://dhs.maryland.gov/p-ebt/

Who is eligible?

Children enrolled in school who qualify for Free and Reduced Meals (FARM) have been eligible to receive the benefit since the program started in spring 2020 - this includes school-aged children receiving SNAP benefits.

For the 2020-2021 school year, children age 0-6 are also eligible if they are in families receiving SNAP.

If your child attends a Community Eligibility Provision school (schools that provide free school meals to all students) all students are eligible for P-EBT.

Children must also be attending school virtually or on a reduced schedule to be eligible for P-EBT. 

How much is the benefit?

P-EBT funds are calculated based on the number of days students are out of the school building due to the pandemic. The funds are intended to allow families to purchase food that might otherwise have been provided by school meals.

From March through June 2020, the benefit was $5.70 per day. Because nearly every student in Maryland was out of school, most eligible students received a total of $367 for March through June.

For the 2020-2021 school year, the benefit was increased to $6.82 per day for each school day in which in-person learning was impacted due to the pandemic. Because school districts across Maryland have varied in how they have handled in-person learning this school year, the total benefit each student receives will vary. The maximum benefit is about $34 per student, per week. 

Do families need to apply or take any action in order to receive P-EBT benefits?

P-EBT benefits are provided to most eligible children and students automatically. So, most families do not need to do anything to receive these benefits. Last year, children in families with SNAP received P-EBT benefits on their existing SNAP EBT card, and that will probably happen again this year. 

Students who are enrolled in the Free and Reduced-Price School Meal programs (but not receiving SNAP) were automatically mailed P-EBT cards last year, based on the address on file with their school. It is most likely that P-EBT benefits for this year will be added to those existing P-EBT cards that families received last year.

The most important things families can do now is:

• Make sure their address with their school is up to date
• Complete the Free and Reduced Meal application for their school.

We expect that students who were eligible for Free and Reduced-Price School Meals in the 2019-2020 school year will continue to be eligible for P-EBT this year based on last year’s status. However, students that have graduated or moved are no longer eligible.And if your child started Kindergarten this year, transferred from another school district, or if your family had a change in income, complete the Free and Reduced-Price School Meal forms as soon as possible as you may be eligible for P-EBT benefits.

School Meal Benefit Application Links for Maryland School Districts

When will I receive my benefits?

The federal government has to approve each state’s plan for distributing P-EBT benefits for the 2020-2021 school year. This has been a slow process, since plans must detail how they will calculate each student’s benefit based on the county’s reopening status, and whether the students have remained virtual, participated in hybrid instruction, or returned to school. You can check the status of each state’s plan approval here.

Even though this process is moving slowly, families will receive the full amount of benefits for the entire school year .

If you’ve lost your card, call the Maryland EBT Customer Service at 1-800-997-2222 or go to ConnectEBT.com to report the card lost.

What should I do if my family needs funds for groceries now?

While we wait for the distribution of P-EBT benefits, take advantage of food access resources in your community: food pantries, free school meals, and other food distribution programs. Do not hesitate to seek help. MANY people are in need right now, including many who have never had to seek food assistance before:

• Find free meals and food near you by texting the word FOOD to 877-877.  

• Call 211, or visit 211md.org to locate food assistance and other resources.
• Pick up free school meals. Consult your local school district’s website, or find statewide sites at mdsummermeals.org.
• Apply for SNAP online: https://mydhrbenefits.dhr.state.md.us/dashboardClient/#/home
• Get personalized help applying for SNAP from Catholic Charities (1-667-600-2291) or Maryland Hunger Solutions (1-866-821-5552).
• If you have young children, you may be eligible for food assistance from the Women’s Infants and Children's Program, or WIC. Call 1-800-242-4WIC for more information or to apply.

It sounds like families will be receiving a large lump sum once benefits are distributed. How can folks check and manage their balance?

There are four ways to check your balance:

• Check your last grocery store receipt.
• Use the Website - you can set-up a User ID and Password to check your account balance and also view transaction history. https://www.connectebt.com/
• You can call the Customer Service Call Center. Your balance is provided as soon as you enter your card number. 1-800-997-2222
• Download the FreshEBT here: https://www.freshebt.com/state/maryland/. In addition to being able check your fund balance, the app has features like a map that shows farmers markets and stores that accept SNAP.

Do you have any tips about how families might manage the funds when they come through to make the most of them?

When you receive the initial balance, use the opportunity to restock your pantry. Pantry foods last a long time and can be the start of many meals:

• Stock Up on Pantry Foods
• Keep Healthy Snacks on Hand
• Cooking Five Ways with Pantry Foods

P-EBT funds are good for one year. Don’t spend it all at once! Use the funds to buy what you need, and save the rest for purchases throughout the year. Meal planning can help you stretch your food dollar. Check out these resources:

• Stretching Your Dollar
• How to Plan a Menu
• Menu Planning Worksheet
• Kid-Friendly Lesson on Meal Planning

Make the most of the food you purchase, receive through school meals, or from food pantries so nothing goes to waste. Check out SNAP-Ed’s series on “Making the Most” of food access resources:

Maryland SNAP-Ed Making the Most Cooking Series

Who can I contact if I have issues with my P-EBT benefits?

Submit your concerns or questions via the Customer Inquiry Form on the Maryland P-EBT website.

Spotlight on Mangos

 Recipes

Fruit Salad with Jicama
Mango Salsa
Mango Smoothie
Rainbow Salad
Rainbow Wrap

What fruit is related to cashews and pistachios, and was first grown in India over 5,000 years ago? Answer: Mangos! While mangos are popular for their tropical flavor, they are also very good for you! Mangos pack a big punch of vitamin C. A ¾ cup serving provides 50% of the recommended daily amount. They also contain good amounts of vitamin A and B as well as folate. The fiber in this tropical favorite helps with digestion and feeling full after eating. Keep reading for some tips on how to buy, store, and cook with mangos! 

Buying

Mangos come in many forms at the grocery store.

• Fresh -  Fresh mangos will be in the produce section and may come in a variety of colors; green, yellow, and red. Color does not indicate the ripeness of the fruit, so instead judge by how it feels. A ripe mango will be slightly soft. Harder, unripe mangos will ripen with time, like a peach or avocado. 
• Frozen - Frozen mangos are a time-saver as they are already peeled and diced. You can use them straight from the freezer for smoothies. Once thawed, the frozen mangos will be softer than fresh mangos but can still be used in most recipes. 
• Canned and Dried - Mangos also come canned and sometimes even in individual serving cups. Look for the mangos packed in 100% juice. Dried mangos can be a sweet, chewy treat! Choose dried mangos that don’t have added sugar - they are already sweet enough.  

Storing

If you have unripe mangos, ripen them on the counter at room temperature until they become soft, which may take a few days. Or, place them in a paper bag to help the process. Once a mango is ripe, it should be kept in the refrigerator, for up to 5 days. Cut mango can be stored in a sealed container for several days or in the freezer for up to six months. 

Cooking

The first step in cooking with mangos is to cut them up. This can be tricky if you don’t know how. There is a large, flat pit or seed inside the mango which needs to be cut around. There are multiple methods to do this easily. Try this quick method for cutting into cubes, or try it like in this video to get bigger slices. Below are some ideas for incorporating mangos into your meals anytime of day: 

• Breakfast: Try making Peach Muffins with Oatmeal Topping but replace the peaches with diced mango. For a tropical flavor, put diced mango and shredded, unsweetened coconut on top of oatmeal or pancakes. 
• Lunch: Mangos make a great addition to sandwiches, wraps, and salads. You can even add them to a quesadilla!
• Snack: Mangos add sweetness to any smoothie. You can get creative with your own recipe! Jazz up plain yogurt with some diced mango mixed in. For a hearty snack, make some mango toast. Spread a layer of peanut or sunflower butter on toasted whole wheat bread, then place thin slices of mango on top.
• Dinner: Grilling some chicken or fish for dinner? Serve it with this zesty Mango Salsa, which also makes a great topping for black beans and rice. Mix mango chunks into your favorite veggie stir fry for a new twist! 

Saving Money on Food Away from Home

Prepared convenience food options and food from restaurants can be quick and also enjoyable, but may also increase the amount of money that you spend on food. Think about how often you eat at restaurants or buy convenience food rather than prepare meals and snacks at home. What are some of your favorite foods to eat on the go? 

Most of us enjoy eating out, and sometimes we need to buy ready-to-eat foods when we don’t have time to cook. Careful planning and budgeting can help you manage your food budget so that you can afford food away from home occasionally. 

Here are a few ideas for saving money on food away from home: 

• Budget: How much of your food budget can you afford to spend on food away from home each week? Knowing this can help you plan when you can go out. 
  
  
• Coupons: Look for coupons or specials you find in the newspaper or online. Many restaurants offer coupons or loyalty discounts through their apps or on their websites. 
  
  
• Avoid the “Super Sized”: Buy the regular size portions, or consider sharing a meal with another family member. Consider drinking water, or ordering the smallest sized beverage.
  
  
• Kids Meals: Order a kid’s meal for yourself. Portions are smaller and the price is too! 
  
  
• Order the Main Dish Only: Buy carry-out for the main dish of a meal and prepare the rest of the meal at home. You could purchase a pre-baked whole chicken and add it to vegetables and a salad that you prepare at home. 
  
  
• Save Some for Later: Many restaurant portions are large enough to divide in half. Eat half now, and enjoy the other half for lunch tomorrow. This will save money and calories, too. 
  
  
• Healthy Snacking: Healthy snacking throughout the day keeps our hunger down so we don’t spend extra money on food because we are extra-hungry. Apples, chopped up vegetables (such as carrots), and granola bars all travel well and help us make choices that are better for our bodies and our wallets. 

Here are some make-ahead convenience food ideas that you can take with you when you are on the go:

Pumpkin Oatmeal Energy Bites

Banana Burrito

Breakfast Roll-up

Rainbow Wrap