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Brittany Michael

Eggnog and egg nutrition

The holidays ... such a great time of the year for get-togethers, good food and over indulging. A particular drink I always seem to find at parties is eggnog; so good, but can be so bad, too! Before you grab a glass of this holiday drink, take a look at a lower-calorie option and some nutrition facts on eggs.

Eggs are a healthy food item. They are the most complete source of protein (even more complete than that steak you ordered the other night) you can eat. Eggs can be part of a healthy diet as long as you remember moderation and discuss your current egg consumption with your doctor if you have high cholesterol before increasing eggs in your diet.

Eggs contain about 70 calories, protein for muscles, choline for healthy brain development, vitamins A, D, E, K - which maintain healthy skin, eyes, bones, teeth, and antioxidants that can help protect cells from cancer, lutein and zeaxanthin for healthy eyes plus iron, folate and zinc.

However ... we make eggs pretty bad for us when producing eggnog by adding heavy cream, whole milk, lots of sugar and other recipe additions. Not all eggnog recipes say to cook the mixture before serving; but cooked eggnog needs to reach and hold an internal temperature of 160 degrees F.

The Virginia Egg Council has a recipe for Splendid Eggnog (a lighter, Splenda version of the traditional), so I'm sharing it with you eggnog lovers out there!

Make the night before so it has a chance to become icy cold. Keep cold while serving by placing scoops of light ice cream in the punch bowl. Leftovers can be consumed a couple days after making it.

  • 1 cup Splenda low-calorie sweetener

  • 1 tablespoon arrowroot or corn starch

  • 1 teaspoon nutmeg (more if you like)

  • 7 egg yolks

  • 4 cups whole milk

  • 2 cups non-fat half and half

  • 2 teaspoons vanilla extrac


Mix the first three ingredients in a heavy saucepan. Whisk in the egg yolks. Slowly stir in the milk. Continue whisking this moisture over low heat until a food thermometer inserted in the liquid reaches 160 degrees F (about 5-8 minutes). Remove pan from heat and blend in non-fat half and half. If some of the egg has curdled as it was cooked, you may choose to pour it through a mesh sieve to make a creamier, silkier mixture. Chill mixture for 2 hours, uncovered. Cover and chill 3 hours more, then add vanilla extract. Serve chilled, plain, or with 1 teaspoon dark rum per serving. Garnish with additional nutmeg if desired.

Makes 14 (1/2 cup) servings, will keep for 3 days.
Per ½ cup serving: 100 calories, 5g total fat, 2g saturated fat, 5g protein.

Source: Virginia Egg Council, www.incredibleegg.org


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Author - Brittany Michael Author - Karen Poff Author - Karen Ridings Family & Human Development Family Financial Management Food, Nutrition, Health

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