Sarah: Scratch the record. He means, milk “cubes”! We were all enjoying the eggnog protein shake in the studio when my husband got into some further enhancements on taste and experience without ruining the “FNV” Fitness Nutritional Value.
So, let’s rescue eggnog. A favorite holiday drink of mine. Holiday season or not, I remember my dad making this for both of us at home. His version was fairly “healthy” — skim milk, one whole egg, vanilla extract, sweetener, nutmeg. No brandy or rum, and no heavy milk as you would find in traditional versions. To make this a “fitness” food, we need to reallocate the nutritional components, bringing in more protein and reducing fat and high glycemic index (sugary) carbs.
Good news: we can do this without sacrificing taste and a splash of brandy or rum is an option (post-workout only, please!) as we honor the Word of the Week, SAVOR. This recipe represents a way to honor your fitness nutritional needs while SAVORING the holidays.
- 1/2 cup reduced fat eggnog
- 1/2 cup Carb Counters milk
- 1 scoop vanilla 100% whey protein powder
- Optional: add a spoonful of frozen nonfat Cool Whip
- pinch of ground nutmeg or cinnamon or one nutmeg or cinnamon stick
Michael: To make the eggnog shake taste even more like ice cream…especially if kids (or your husbands!) are your “customers”, freeze the reduced fat eggnog the night before in ice cube trays and use the Cool Whip option listed above. With the Cool Whip, there’s not much nutritional value, but minimal harm in terms of sugar at that amount and certainly better than using a traditional whipped cream product ala your Starbucks Frappucino. If you can’t find reduced fat eggnog in your grocery store, you can make your own with nonfat milk and egg beaters. Using regular egg whites may not be as safe as they are raw and unpasteurized. Generally, the vanilla protein powder should lift the sweetness sufficiently, but if it doesn’t, feel free to add a packet of Stevia or other sweetener.
Pour all items (except nutmeg) into blender.
Blend for 15-30 seconds until foamy.
Pour into glass and garnish with nutmeg or cinnamon, as desired
Star’s Locker Fitness Nog
Amount per Serving: 8 oz
- Calories 250
- Fat 3g
- Carbs 27g
- Protein 35g
DARE TO COMPARE
McDonald’s McCafe Egg Nog Shake with Whipped Cream & Cherry Amount per Serving: 8 oz
- Calories 368
- Fat 10g
- Carbs 60g
- Protein 7g
Source: Calorie King
Our recipes are for fitness. We distance ourselves from “health food” recipes because most health foods are devoid of protein and, therefore, will not get you in shape or help you achieve a desired physique. We also believe in real food for real people. Most kids (and adults…) are not interested in eating kale chips or quinoa cookies, nor do most people have the budget to buy all organic or have someone prepare their meals. To overcome this, you need to be empowered so you can make better decisions whether you are in the kitchen, at the supermarket, or faced with a preset menu at a restaurant, fast food joint, or your Aunt Sue’s dinner table. If you want to take your fitness to the next level, schedule a Supermarket tour. Give us your list and we’ll show you how to make your family favorites without blowing your fitness goals. Find out more here.