By Anne Palumbo
Now that peak hot dog season is in full swing—with Americans consuming 7 billion hot dogs from Memorial Day to Labor Day—it’s the perfect time to think outside the hot dog bun and give plant-based hot dogs a try.
Let’s start with the good.
Most vegetarian hot dogs are an excellent source of quality protein, ranging anywhere from 6 to 20 grams. An essential nutrient with benefits above and beyond building muscles and bones and repairing tissues, protein helps with weight loss and maintenance by suppressing hunger signals, boosting metabolism and taking longer to digest. What’s more, protein’s essential role in collagen production promotes healthy skin, stronger bones and joint integrity. A final shout-out: Most plant-based hot dogs have no cholesterol, while others boast some fiber and iron.
Now, the (semi) bad.
Unfortunately, many, but not all, plant-based hot dogs are just as processed as other heavily processed foods. Translation? They may contain ingredients that could be harmful if consumed in excess, such as saturated fats, added salt and sugar and unrecognizable additives. Research indicates that eating highly processed foods can lead to weight gain and an increase in the risk of cancer, heart disease, diabetes and overall mortality. However, in contrast to some ultra-processed foods, like sodas and cookies, that are calorie-rich and nutrient-poor, veggie dogs balance the processing with several nutritional benefits, including fewer calories.
Finally, the beautiful.
When it comes to protein sources, the environmental benefits are clear. Pound for pound, meat has a much higher water footprint than vegetables, grains, beans or legumes. For example, 4 ounces of hamburger takes 600 gallons of water to produce while 4 ounces of tofu takes only 60 gallons. In addition, researchers estimate that 15% of global greenhouse gas emissions come from raising meat. Producing approximately 1 pound of protein from beef, for example, sends the same carbon emissions into the atmosphere as driving 30 miles, whereas making the same amount of tofu amounts to less than a mile. Worried about global warming? Adopt a more plant-based diet!
Helpful Tips
Read labels carefully. Calories, sodium, fat (especially saturated fat), protein, fiber and ingredients vary widely among plant-based hot dogs. So it pays to know what you are consuming. I chose Lightlife hot dogs because they had no saturated fat, less sodium than most, and a decent amount of protein.
Anne’s Famous Plant-Based Hot Sauce
1½ tablespoons vegetable or
olive oil
1 cup chopped onions
1 pound tofu crumbles (found in freezer section)
2 tablespoons chili powder
1 tablespoon cumin
2 teaspoons paprika
1 teaspoon allspice
1 teaspoon cinnamon
1 teaspoon garlic powder
1 teaspoon thyme or oregano
1-2 teaspoons salt
½ teaspoon coarse black pepper
1½-2 cups water, divided
1 15-ounce can tomato sauce
3 tablespoons tomato paste
1 tablespoon Worcestershire sauce
Plant-based hot dogs
1. In a large saucepan or soup pot, sauté onions in cooking oil over medium heat till golden. Add tofu crumbles, stir in 3 tablespoons water, cover, and cook for 5 minutes over medium-low heat. Break up any large tofu crumbles, then stir in remaining ingredients, including water, and simmer, covered, for 2 hours.
2. Let cool for 10 minutes, then puree with a hand or traditional blender to desired consistency. Adjust seasonings; add more water if sauce seems too thick or simmer uncovered if sauce seems too thin. Serve with plant-based hot dog of choice. Note: Sauce thickens with refrigeration, so add water as needed.
Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.