Healthy Eggnog

Healthy Living, Recipes

healthy-eggnog

For this year’s holiday party, try this healthy eggnog. Made with coconut milk and almond milk instead of unhealthy heavy cream, this eggnog lets you enjoy a holiday treat without guilt.

Full fat coconut milk provides a creamy texture and heart healthy fatty acids. Fatty acids play a role in many of our cellular functions and may have benefit to heart and brain health, depression and mood, and inflammation or joint pain. Coconut milk is one of many sources of these fatty acids, other sources include fatty fish, nuts and seeds and their oils, avocados, and butter. Egg yolks are a nutrient dense addition to this recipe: they add color and texture, and are excellent sources of fat-soluble vitamins, B12, and minerals folate and iron. Studies regarding egg yolk consumption and cholesterol remain varied and controversial but overall the consensus is that moderate consumption of yolks should not have an effect on your serum cholesterol levels. As always, ask your Doctor or Registered Dietitian if you have questions about what’s right for you.

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

  • 2 cups canned full-fat coconut milk
  • 2 cups unsweetened vanilla almond milk
  • 3 Tbsp maple syrup
  • 1 cinnamon stick
  • 3 whole cloves
  • 3 allspice berries
  • 4 egg yolks
  • 1 tsp ground nutmeg plus additional for garnish

Preparation

In a large saucepan, heat the coconut milk, vanilla almond milk, maple syrup, cinnamon, cloves and allspice over medium heat for about 5 minutes.

In a medium bowl, with a handheld electric mixer, whip the egg yolks until they are light yellow.
With a whisk, whisk constantly, and gradually add about 2 cups of the warmed milk mixture into the egg yolks.

Pour the egg yolk mixture into the remaining milk mixture and whisk to combine. Heat the mixture for 5
minutes, but do not boil. (Boiling will curdle the milk.) Remove from the heat. In a sieve, strain out whole spices. Whisk in the nutmeg.

Transfer to a glass bowl and chill in the refrigerator for 1 hour. Top with a sprinkle of ground nutmeg, if desired.

Yield: 8 servings

Heart Healthy Recipe
Gluten Free Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 1/2 cup

Calories: 158
Sodium: 73mg
Fat: 12g
Carbohydrates: 8g
Saturated Fat: 6g
Fiber: 0g
Cholesterol: 104mg
Protein: 2g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.