Yes, Virginia, There Is a Healthier Eggnog

Reviewed by: Dr. Steven Knauf, D.C.

By: Brandi Goodman

Christmas is just around the corner, and with it comes a slew of products on the shelves that are synonymous with the season. Eggnog is one of those things. This common holiday beverage often hits the store shelves in late October or early November and remains available until January. Though it isn’t usually touted as a healthy drink, there are ways that you can make eggnog healthier for the holidays.

What is eggnog and how is it made?

Eggnog is a rich, creamy drink with raw eggs, heavy cream, milk, sugar, nutmeg, cinnamon, cloves, and vanilla extract. Traditional eggnog uses egg yolks and whipped egg whites to ensure a frothy, thick texture. The egg yolks are used in the recipe first, and once the drink is mostly ready, the egg whites are added. Many people prefer eggnog cold, which is how it’s sold in stores, but it can also be served warmly.

To make eggnog, you start by beating your eggs and adding sugar. Heat the milk, cinnamon, and cloves in a saucepan until hot but not boiling. Temper your eggs by adding the milk mixture to it a little at a time and whipping it slowly; you don’t want the temperature of the hot milk to cause the eggs to cook and curdle. After properly mixing it, you can pour it back into the saucepan. Once it is cooked to a temperature of 160 degrees (check it using a candy thermometer), you can remove it from the heat and stir in the heavy cream. Strain the mixture to remove cloves or curdled pieces and let it chill for one hour. After it chills, you can stir in vanilla extract, nutmeg, and spirits. Finally, fold in your egg whites for the finished product.

Why is eggnog synonymous with Christmas?

Eggnog is only sold around the holidays. You’ll mostly find it on store shelves in November and December, just in time for Christmas. Around the 1700s, eggnog became a holiday tradition. It was typically consumed by the wealthy and used as a toast to prosperity and good health. It was then consumed hot and served as a winter beverage to keep warm. Rum was often used to spike it, but because rum was scarce during the Revolutionary War, it made people save the drink for the holidays as a special treat.

Why do people spike eggnog?

You’ll often see people spike eggnog with liquor. There are even pre-spiked bottles of it at the store that you can purchase, with brands such as Evan Williams, Pennsylvania Dutch, and Old New England quite popular. People have been drinking spiked eggnog since Britain’s medieval times. Rum, bourbon, brandy, Cognac, whiskey, vodka, and tequila are all suitable spiking choices now, but brandy, sherry, and rum used to be the original options. The alcohol was used to prevent the milk and eggs from spoiling easily.

Is eggnog healthy for kids and adults?

Generally speaking, eggnog is not considered a healthy drink. It has too much fat and sugar and isn’t ideal to consume regularly. Both adults and kids should avoid drinking eggnog often, especially the high-calorie store-bought versions.

What are the risks of over-consumption of eggnog?

Essentially, eggnog falls into the milkshake category. Though it isn’t as thick as ice cream, it is a thicker, calorie-filled drink that packs too much sugar. Drinking milkshakes often can lead to weight gain. It can also make you feel full, meaning you won’t be eager to eat anything nutritious and beneficial for your body.

Are there additional risks related to eggnog?

Aside from the risks of over-consumption, you also have to be careful about how your eggnog is stored and when it’s consumed. The risk of foodborne illness is very prevalent because of the milk and eggs included in the beverage. You must keep your eggnog refrigerated. It must be used within two or three days after making it. Store-bought eggnog may last three to five days after opening it.

If you’re making eggnog at home, cook the egg and milk concoction first to kill off any potential bacteria. Uncooked versions may lead to illness more easily. Eggnog purchased from the grocery store is almost always made with pasteurized eggs and is safe to consume without worry.

Is there a way to make eggnog healthy?

Any version of eggnog can be healthy in moderation. Stick to one cup at any holiday party or gathering. However, you can make homemade eggnog that is even healthier, allowing you to feel less guilty about indulging in the drink more often. Don’t add it to your daily menu; be sure you’re also drinking plenty of water.

One healthy eggnog recipe requires that you:

• Heat a sugar-free vanilla pudding mix and almond milk in a saucepan until it simmers.
• Whisk egg yolks and a sugar substitute until they’re frothy.
• Add a small amount of milk to the eggs and stir them gently. Slowly add more of the milk until it is all added.
• Add cinnamon and nutmeg to taste.

Using substituted ingredients instead of heavy cream, full-fat milk, whole eggs, and regular sugar helps reduce sugar, fat, and calories. You can even try other egg products, such as vegan egg replacer.

Make healthy choices this holiday season

The holiday season is often a time fueled by overindulgence and inactivity. People stay inside for much of winter, only venturing out when they have to or to attend festivities. They overeat at holiday get-togethers and fill up on fattening foods and baked goods. Making healthy choices over the holidays will help to avoid some of the consequences that often stem from these unhealthy decisions. Make substitutions and consume less. Get out and get active, even when it’s cold. Add chiropractic care to the mix. As your partner in health, the Joint Chiropractic encourages you to make better decisions during the holidays, and thereafter, that can enhance your well-being.

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