Eggnog

I love one great nog a year, some years maybe two, but it must be an eggnog that is  so light, velvety, and delicate that every sip is savored. Eggs get such a bad rap, yet eggs are among the best sources of protein. Eggs are low in carbohydrates and are an excellent source of protein, with all the essential amino acids in the right ratios. Biological value (a measure of protein quality) is often evaluated by comparing it to that of eggs, which are given the perfect score of 100. 

The nutrient content of eggs largely depends on how the hens were fed, so use fresh eggs from chickens who are outside and eating organic grain (pastured and organic, not free range or cage free). Pastured eggs are denser in good nutrients.

Even if a dozen eggs cost $10 per dozen––which they should if they are laid by chickens living outside and fed organic grain––they are still a bargain at 83¢ an egg. There is no other protein source that will give you this much:

6 grams of protein

78 calories

5 grams of fat

Vitamin A: 8% of the DV (daily value)

Folate: 6% of the DV

Pantothenic acid (vitamin B5): 14% of the DV

Vitamin B12: 23% of the DV

Riboflavin (vitamin B2): 20% of the DV

Phosphorus: 7% of the DV

Selenium: 28% of the DV

Eggs also contain decent amounts of vitamin D, vitamin E, vitamin B6, calcium, and zinc and are among the best dietary sources of choline, a nutrient that is incredibly important and that most of us are not getting enough of.

And what about cholesterol? 

Eggs are high in cholesterol, but eating eggs does not adversely affect cholesterol in the blood for the majority of people. Eating eggs is a great way to increase HDL.

(HDL stands for high-density lipoproteins)  In one study, eating 1 to 3 eggs daily for four weeks increased HDL levels by 6–13% in young, healthy adults. Check out these articles for more information on cholesterol and egg consumption: 

HDL function may be more important than HDL concentration in determining risk for cardiovascular disease

Egg consumption on blood lipid profile

Now, what about raw eggs?

Raw eggs can harbor the salmonella bacteria that make us very sick, but it’s much more rare than many people think and the risk is even less when using fresh eggs from pastured chickens from organic farms (which is always preferred, whether you raise your own laying hens or purchase eggs from a local farm). Store-bought eggs carry a higher risk of salmonella because they typically come from factory-farmed chickens that were raised in lousy conditions.

Sugar is not necessary in eggnog, but for many it suits their tastes. I use stevia as a sweetener. For this recipe, you could use ½ cup maple syrup or ¼ cup honey.

And I remember from my childhood that my mother blended the yolks with the alcohol. I think she used brandy, but she “cured” the yolks the night before and then just before serving she whisked in the milk and folded in the whipped egg whites and whipped cream. These days, I make the eggnog “virgin” and let others add their nog of choice.

This once-a-year holiday treat is so worth the wait!

Here’s my recipe.

Raw eggs: if you want to kill possible bacteria, bring the yolks to a slow simmer with the milk, whisking the entire time. The eggs must reach a temp of 160°F.
This is a relatively easy recipe, but I love to whip the egg whites and the cream separately and fold each one into the whipped yolks. Grate with some nutmeg, and if you have bourbon, “a shot in the nog might do you good,” as my dad says.

My friend John Bagnulo makes this with no sweetener and puts all the ingredients in the Vitamix (blender) and blends it until frothy. Both ways are delicious!

Ingredients

1 pint heavy whipping cream

1 cup raw A2 milk, pasture-raised milk, or half & half

6 large egg yolks, separated 

1 packet (approximately 1 tsp) of stevia powder (Sweet Leaf brand)

1 tsp vanilla extract

1 tsp cinnamon

1 tsp cardamom

1 tsp of nutmeg

Directions

First whip the heavy cream until soft peaks form.

Then whip the egg whites until soft peaks form.

Blend the yolks and milk or half & half in a blender until very smooth. Add the stevia, vanilla, cinnamon and cardamom.

Fold the egg whites gently into the egg mixture and then the egg mixture into the heavy whipped cream. 

Pour into individual glasses and shave nutmeg on top of each glass.