JUST IN TIME FOR THE 4TH OF JULY
Hello everyone and Welcome to our Holiday version of WHAT’S ON THE MENU MONDAY.
It’s the 4th of July week and summer is in full swing. And, with that comes a lot of fun and festivity replete with food, family and friends.
Our kitchens are usually busy and our BBQs are ready to fire. And, of course, no summer holiday meal is ever complete without the traditional hot dog sizzling away on the grill.
In fact, would it surprise you to know that during the summer hot dog season – from Memorial Day to Labor Day – approximately 7 billion hot dogs are consumed in America?
Yet, with all the negative news about processed meats it’s sometimes hard to enjoy this traditional favorite without feeling guilty and worrying about our health.
You see, most processed meats, including our beloved hot dog, are cured with smoke, salt or nitrates and nitrites to preserve the meat, inhibit bacterial growth and add that characteristic pink color.
But curing meat in this way has been linked to cancer in humans, including colon and stomach cancer. Cured meats also have been linked to heart disease and type 2 diabetes.
Then add to this the fact that grilling meats at high temperatures creates heterocyclic aromatic amines and other compounds that are potential carcinogens. Known as the Maillard effect, those delicious little bits of charred meat also increase our risk for several potential health risks. In addition, hot dogs are notorious for their fat content and sky-high levels of sodium.
Here’s the bad news. Classic hot dogs are usually made with beef, pork or a combination of both. One dog contains an average of 14 grams of total fat and 5 grams of saturated fat weighing in at around 150 to 180 calories. Moreover, one dog can contain 400 to 500 milligrams of sodium. This is about one-fifth of our daily recommended requirement.
But clearly, no one is ready to give up on hot dogs altogether. And the good news here is that no one has to!
CHOOSE WISELY
There are many different types of hot dogs on the market today. You can choose from:
Uncured beef hot dogs. These are free of nitrates and typically contain far fewer calories with only about 6 grams of fat.
Vegetarian style. A veggie hot dog is usually made from plant-based ingredients, including wheat gluten, soy or pea protein, tomato paste and spices. They contain no nitrates or preservatives and are lower in fat and calories.
Turkey and chicken. These lean protein choices also are lower in fat, calories and sodium.
Organic. Only simple ingredients will be found in an organic hot dog. These contain no antibiotics or preservatives. And they are typically responsibly sourced and produced.
And, of course, make sure you read the labels! What sounds like a healthy hot dog may still contain high levels of fat, loads of calories and sodium, and nitrates.
Then once you find the perfect hot dog, here are ways you can make it as tasty as it is healthy!
BRING ON THE FLAVOR
Cheese please. Instead of drizzling a cheese dip all over your hot dog, just add a little low-fat shredded cheese. A strong cheese like sharp cheddar will add lots of flavor and far fewer calories.
Spice it up. To compensate for less salt, add spices for flavor. Cumin, garlic, cayenne and chili pepper are great flavor enhancers. A little heat also is great for the heart. And they avoid the added sugar and sodium found in condiments like ketchup, relish and mustard.
Add the produce. Here you can go wild. Scallions, onions, tomatoes, lettuce and cabbage, shredded carrots, avocados, jalapenos, salsa or pico de gallo add tons of flavor to any sandwich – and boost the nutritional values. Just make sure your veggies are raw and not grilled in oil or butter.
Toast your buns. A great bun can make a big difference. Going with a whole wheat bun instead of white will add 3 grams of healthy fiber to your hot dog. And don’t forget to lightly toast that bun on the grill for a warm, crunchy and tasty hot dog experience.
As with any food or drink, moderation is key! Enjoying a hot dog every-once-in-a-while – especially if you incorporate the above tips – will not compromise your health. It’s only when one consumes a lot of processed meats on a regular basis that health issues begin to surface.
With that everyone, thanks again for joining me. I hope you have a wonderful 4th of July. Keep it safe, healthy and fun!
Until next time, stay in GOOD HEALTH and . . .
TAKE THE COURSE AND TAKE CHARGE!
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