#TrainWithGrainsTuesday Tip 9

We know how hard it is to ensure you and your family are enjoying a healthy lifestyle that includes whole grains. Every Tuesday we will release a #TrainWithGrainsTip that will help you include whole grains into your healthy lifestyle.

Our tip this week is:

Tip #9

Tortilla Chips from The Food Network

Planning you snacks for watching that hockey or football game this week. Go for a fibre or protein base snack – these will help keep you full longer and manage your hunger between meals.

Try mixing oats and soy butter in an energy ball or grabbing a couple handfuls of trail mix. Mixing your favourite cereal with pretzels, raisins, and nuts satisfies the sweet and salty.

Fresh fruit and vegetables or whole wheat crackers and cheese are always good options too!

Our Soy Hummus recipe is great with fresh cut vegetables, pretzels or crackers!

Or  try your hand at these homemade Tortilla Chips from The Food Network. This recipe calls for soft tortillas made from corn and fried until crispy to be dipped into salsa.


Barley and Black Bean Burgers

Barley, black bean burger with mashed avocado, caramelized onions and tomatoes.

• Can of black beans (or ½ cup dried black beans, soaked overnight and boiled until soft)
• ¼ cup dried pearl barley, soaked overnight and cooked on the stove
• ¼ green onion, chopped fine
• 1/3 cup carrots, diced fine
• ½ cup leafy greens (tougher greens like kale work best)
• 2 tbsp bread crumbs
• 1tbsp olive oil

1. Soak the barley (and black beans, if you’re using the dried variety) overnight and cook them on the stove.
2. Sauté leafy greens, green onion, and carrots in the olive oil in a pan. Once everything is cooked, turn off the heat and set it aside.
3. Process the black beans in a food processor first – then, add the barley until everything is mixed through.
4. Add the cooked vegetables and bread crumbs to the food processor and pulse until it is completely incorporated. Season the mix with salt and pepper to taste.
5. Form patties with the mix. If you want to cook them fresh, pan fry them until both sides are brown and finish heating through in an oven for about 15 minutes. If you want to cook them on the barbecue, it works best if you freeze the patties first.

Backyard Corn Dogs

Home made corn dog fried sausage skewer with mustard

These nostalgic and simple corn dogs are perfect for kids (and adults!) to have as quick and tasty meal during the busy summer months. Don’t forget the mustard on top!

• ½ cup cornmeal
• ½ cup all-purpose flour
• ¼ tsp salt
• 1/8 tsp black pepper
• 1/8 cup white sugar
• 2 tsp baking powder
• 1 egg
• ½ cup milk
• Vegetable oil for frying
• 8 hot dogs or sausages of your choice

1. In a large bowl, combine cornmeal, flour, salt and pepper, sugar, and baking powder; then mix in the egg and milk;
2. Preheat oil in a deep saucepan over medium heat;
3. Insert wooden skewers into the hot dogs; roll them in the batter until they are well coated;
4. Fry two or three corn dogs at a time until lightly browned, and drain them on paper towels.