Low FODMAP Eggnog

A Christmas Eggnog for all – adults and kids

It is well into the Christmas Season and what a better way to celebrate than to have a low FODMAP yummy Eggnog.

Traditional eggnog contains cream and milk, which as we know contain lactose.  For this recipe, a FODMAP Friendly certified milk is perfect and even though cream contains some lactose, if you stick to the serve sizes below, it is considered low FODMAP.

Traditionally eggnog also contains whisky or rum and it is served cold.  Rum can be sweeter and usually contains excess fructose, where as 30mL of whisky bourbon is low FODMAP.

You can make a Virgin Eggnog, leaving out the whisky for the whole family to enjoy.  The recipe is based on 30mL (1 shot) of whisky per serve to minimise any triggers from alcohol, however the recipe works well reducing the amount of whisky or even leaving it out all-together.

Low FODMAP Eggnog

Serves 8

Ingredients:

• 2 cups of low FODMAP milk
  (Try FODMAP Friendly certified Liddells Lactose Free, Arla Lacto Free or Coles Lactose free)
  Alternatively, use your low FODMAP milk of choice.
• 1 cup (240mL) of cream
  (Option to use Lactose Free cream. Either choice will result in a low FODMAP recipe)
• 6 egg yolks (large eggs)
• ½ tsp vanilla extract
• ½ cup of sugar
• 240mL whisky
• Spices: ½ tsp ground cinnamon, ½ tsp nutmeg

Method:

1. Add milk, vanilla extract and spices to a saucepan and bring to a boil.
2. In a separate large heatproof bowl, whisk the egg yolks with sugar.
3. Next, add the saucepan milk mixture gradually to the whisked eggs.  Whisk mixture, then add a bit more milk mixture, whisk again.  Repeat this process until all the 2 mixtures are combined.
4. Pour this combined mixture into the saucepan.  Heat on a medium heat to thicken the mixture – do not boil mixture.
5. Remove from stove, let cool slightly and add the cream and whisky (whisky is optional).
6. Sprinkle some cinnamon on before serving.  You can keep it in the fridge for up to 4 days.

Use our FODMAP Friendly App to find low FODMAP substitutes for any ingredient!