Eggnog – one of the most sinful and delectable holiday indulgences, has risen above the bad reputations and scientific scrutinises that have long tarnished its social character. While I do not prefer the syrupy sweet batter myself, others are willing to confess their love for this magical egg-y brew that lends merriment and joy – exemplifying the holiday season and its traditions.

Debates over whether or not eggnog is safe to drink,  (consuming raw or undercooked eggs increases the risk of ingesting harmful bacteria such as Salmonella) hasn’t stopped most people from making eggnog their choice fo drink during the holiday season.  Dairy companies have helped take the fear out of homemade eggnog by commercially producing the beverage, making store-bought nog the  safest and most convenient. So what’s in that “store-bought” nog? It may be the safest and most convenient, but is it healthy?

Well, its not fair to say that the egg drink doesn’t have any nutritional value. Afterall, the base of the frothy brew is composed of nutrient-packed eggs and vitamin rich milk. It is, however, fair to say that once the drink is sweetened, spiced, and spiked, it can quickly evolve into something a little less forgiving.  One cup of eggnog equals a whopping 343 calories with 19 grams of fat and 21 grams of sugar. Yikes! Not to mention, commercial brand eggnog comes with additives like carbohydrate sweeteners (HFCS), salt, flavoring, artificial coloring, and stabilizers.

I say skip the carton of commercial nog and opt for a healthy, natural, trimmed-down version that uses low-fat or skim milk or egg substitutes (see recipe). If you’re not inclined to make your own homemade batch of eggnog, try looking for a natural, pre-made version that uses little or no additives. All-natural eggnog can still be high in calories  but at least your yule-tide comfort will taste pretty close to being homemade – without the fake fillers.

Natural variations



                      Homemade eggnog recipe     

Things You’ll Need:

  • 2 egg yolks
  • 1/3 cup sugar
  • 2 cups 1% lowfat milk
  • 1 tsp. vanilla
  • Pinch of cinnamon and nutmeg
  • 1/4 cup white rum
  • 4 egg whites
  • 1 tablespoon sugar

                                                                                                                                                                                                                                                                                                                  Step 1

With a mixer, beat 2 egg yolks until they turn light yellow. Add 1/3 cup of sugar and continue beating until sugar is dissolved. (About 3 to 4 minutes or until you no longer see little granules of sugar.)

  • Step 2

    In a small saucepan, combine 2 cups of low-fat 1% milk, 1 teaspoon vanilla, and one pinch of cinnamon and one pinch of nutmeg. Cook on medium high heat until it comes to a boil, stirring occasionally so it doesn’t burn on the bottom of the pan.

    You can also microwave the seasoned milk for 3 to 5 minutes until it boils.

  • Step 3

    Remove boiled milk from heat and slowly whisk it into the egg and sugar mixture.

  • Step 4

    Return all ingredients to the saucepan and continue cooking until the eggnog reaches 160 degrees on a candy thermometer.

  • Step 5

    Remove eggnog from heat and pour in 1/4 cup light rum. Put eggnog into the refrigerator to chill.

  • Step 6

    Beat on medium high speed 4 egg whites until soft peaks form. (Soft peaks look like the tops of Hershey’s Kisses. The tip of the egg whites will curl over when you pull the beaters out of the bowl.)

    Continue mixing and slowly sprinkle 1 tablespoon of sugar into the egg whites. Beat until stiff peaks form. Egg whites will be shiny and the peaks will stand straight up when the beaters are pulled from the mixture.

  • Step 7

    Gently stir egg whites into the chilled egg nog mixture until smoothly blended. Pour eggnog into pretty stemware and sprinkle with a touch of cinnamon.

    This low-fat eggnog recipe makes 5-6 servings at 148 calories per serving.

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