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Amazingly Simple Healthy Eggnog Recipe

Dec 1, 20202-Min Read

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Amazingly Simple Healthy Eggnog Recipe

It’s that time of the year where grocery store coolers are lined with cartons of deliciously tempting eggnog. If you’re anything like me, eggnog presents a serious healthy shopping challenge. Thankfully, making your own healthy eggnog is pretty simple!

The lowdown on traditional eggnog

A traditional eggnog recipe calls for cream, sugar, raw eggs, and spices. All these ingredients rack up an average of 224 calories, 20 g sugar, and 11 g fat per cup [1]. In comparison, the below eggnog recipe contains approximately 131 calories, 10 g sugar, and 4 g fat per cup.

In addition to saving yourself calories, making your own eggnog using tofu provides the added nutritional benefits of vegan protein and iron. It also provides the antioxidant activity of soy isoflavones.

The secret ingredient

So what’s the secret to a healthy version of eggnog? Tofu! Yep, you read it! Eggnog made from silken tofu is creamy and delicious.

Not only will this version of eggnog cut back on calories, but using tofu to make your own eggnog provides the added nutritional benefits of vegan protein and iron. It also provides the antioxidant activity of soy isoflavones [2].

Recipe: Creamy tofu eggnog

The following recipe for Creamy Tofu Eggnog is simple enough to whip up for unexpected holiday guests or an anytime family treat. The key is to use silken tofu to achieve the smoothness of traditional eggnog. This recipe makes three servings.

Ingredients:

  • 350 g (12 oz) pack of firm silken tofu (***must be silken)

  • 1 cup unsweetened soy milk

  • ½ cup cold water

  • ¼ tsp salt

  • 1 tbsp pure vanilla extract

  • ½ tsp nutmeg

  • 2 tbsp pure maple syrup

Instructions:

  1. Measure all ingredients into a food processor.

  2. Process on high until smooth and creamy.

  3. Pour into three glasses and sprinkle lightly with nutmeg.

  4. Enjoy!

Patience Lister, BSc

Patience Lister, BSc

Patience Lister is a professional writer who helps to inspire healthier and more sustainable food and supplement choices.

  1. USDA. Basic Report: 01057, Eggnog. National Nutrient Database for Standard Reference Release 28. Web. 16 October 2016.
  2. Dietitians of Canada. What Are the Health Benefits of Soy? Web. 16 October 2016.

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