Keep the Eggnog Flowing


photo credit: Nate Zoch Road to somewhere

The leaves have fallen, and the cold has set in here in the Northwest. Chances are, you have had a craving or two for something warm, comforting, and maybe a bit spiked. We are here to help you feed that craving and not jeopardize your lifestyle goals this season. BRING ON THE EGG NOG!

That’s right! Introducing the ELMM Clinic approved way to enjoy this festive drink. First, let us explore traditional egg nog ingredients.

  1. Eggs- Not a bad ingredient to maintain a high-fat and high-protein diet. What’s more, there is no concern about carbohydrate content with this ingredient!
  2. Whole milk and/or heavy cream- A source of fat and creaminess in this recipe BUT with little to no nutritional value and a decent carbohydrate load from milk sugars. We can find a better substitute that will not sabotage your goals.
  3. Sugar- We admit, sugar adds that beautiful sweet note to your egg nog. HOWEVER, there is no need for the enormous amount for which most recipes call.
  4. Bourbon- Well, it’s bourbon, and it’s cold outside. Let’s not get too crazy about tearing down this ingredient. It’s up to you if you want the spike and extra calories. Who are we to stand in your way?

photo credit: Edsel L VTR

Thanks to Dr. Yvonne Naughton, we have what we think will be a great replacement for traditional egg nog. Recipe is based on a single serving. Our suggestion is to use 1ts EACH of honey AND stevia. Oh, and add the Bourbon!


1/2 cup unsweetened almond or coconut milk

2 tablespoons half and half

1 egg

2 egg whites

Cinnamon, nutmeg, cloves to taste

1 teaspoon of stevia and/or honey

1 ounce of Bourbon (If desired.)


1. Place all ingredients into a blender and blend on medium to high for 2-3 minutes.

2. Pour into a saucepan and heat on the stove over medium-low heat for 15 minutes making sure NOT to boil the mixture. Intermittently whisk the mixture as it heats.

3. Drink warm or place in the fridge overnight for a cold, creamy beverage the next day.

Time to crunch the numbers! A traditional eggnog has anywhere from 350-500 calories per serving and up to 40 grams of carbohydrates and 30 grams of sugar. This recipe has 251 calories, 8 grams of carbohydrates, only 6 grams of sugar, and 14 grams of protein!

You can add this recipe to your MyFitnessPal account by searching for ELMM- Eggnog.



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