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Introduction
Over the years, processed meats like bacon, sausages, and deli meats have become household staples, beloved for their flavor and convenience. However, recent health studies have raised concerns about the regular consumption of such foods. The World Health Organization has classified processed meats as Group 1 carcinogens, meaning there's sufficient evidence linking them to cancer, particularly colorectal cancer.
This recipe, which typically includes ingredients like processed hot dogs or bacon, is one of the most commonly cited examples. But fear not—there are ways to enjoy similar flavors without putting your health at risk. Below, you’ll find a modified, health-conscious version of a classic baked hot dog casserole, along with useful tips and alternatives to keep both your tastebuds and well-being satisfied.
Ingredients
For the Healthier Casserole:
4 turkey or chicken sausages (nitrate-free, minimally processed)
4 whole-grain hot dog buns or sprouted grain bread
1 cup shredded organic cheddar cheese (or plant-based cheese)
1 small red onion, finely chopped
1 tablespoon olive oil or avocado oil
1 teaspoon garlic powder
1/2 teaspoon smoked paprika
1/2 teaspoon sea salt
1/2 teaspoon black pepper
1/2 cup unsweetened almond or oat milk (for moisture)
Instructions
Preheat your oven to 375°F (190°C).
Prepare the sausages by slicing them into bite-sized pieces. Sauté in olive oil over medium heat until browned.
In a bowl, mix the sliced sausages with chopped onion, garlic powder, smoked paprika, salt, and pepper.
Tear or slice the whole-grain buns into chunks and mix them with the sausage mixture.
Stir in the almond milk and half of the shredded cheese to combine everything.
Pour the mixture into a lightly greased baking dish.
Top with the remaining cheese and bake uncovered for 20–25 minutes, or until golden and bubbling.
Let rest for 5 minutes before serving.
Serving and Storage Tips
Serving Suggestions: Pair this dish with a crisp green salad or steamed vegetables for a balanced meal.
Storage: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven or microwave before serving.
Freezing: You can freeze this dish before baking—just cover tightly with foil and freeze for up to 1 month. When ready, bake from frozen at 375°F for about 40–45 minutes.
Variations
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