Rich, creamy, and full of flavor but not fat, this version of traditional nog will be a welcome treat this holiday season!

Pumpkin Holiday Nog

(p. 279)


4 cups low-fat milk
1 tsp. ground nutmeg
1 cup canned pumpkin
1 tsp. stevia, or to taste
1 tsp. vanilla extract
6 (2-, 3-in.) cinnamon sticks


1. In a large saucepan over medium-low heat, combine milk, pumpkin, stevia, and nutmeg. Heat through but do not boil, stirring often. Remove from heat.

2. Stir in vanilla extract, garnish with cinnamon sticks, and serve.

Prep time: 5 minutes
Cook time: 10 minutes

Per serving size (6 snack servings, Yield: 5 cups): 86 calories, 6g protein, 12g carbohydrates, 1g fiber, 2g fat, 1g saturated fat, Glycemic index: low, Glycemic load: 5

For Pumpkin Soy Nog, substitute soy milk for the low-fat milk in this recipe, and add 1 teaspoon ground cinnamon. (Each serving has 106 calories, 6g protein, 14g carbohydrates, 2g fiber, 3g fat, 0g saturated fat, glycemic index: low and glycemic load: 7.)

*Recipe and image courtesy of The Complete Idiot’s Guide to Glycemic Index Snacks by Lucy Beale and Julie Alles, R.D., L.D., C.L.T. Publisher: Alpha Books.*