It’s the season to overindulge and while we’re all for overdosing on the mince pies and Christmas cakes, there can be too much of a good thing.

That’s why the people at the The Chia Co have come up with this healthy Egg Nog recipe; packed full of Omega 3, 6 and 9, it might not be one of your five a day but is rich in nutrients that could help stave off winter bugs and sniffles.

Healthy Egg Nog recipe – serves 2

Prep time: 10 minutes
Cooking time: 6 minutes


2 eggs, separated
2 tsp chia oil
1 tbsp honey or maple syrup
1–2 tbsp dark rum
200 ml milk
150 ml whipping cream
freshly ground cinnamon
½ tsp black chia seeds


In a large bowl whisk together the egg yolks, chia oil and honey or maple syrup, until pale and light. Gently heat the rum and milk together in a medium-sized pan.

In a separate bowl, whisk in the egg whites until they form soft peaks. In another bowl whip the cream until it just holds its’ shape.

Gradually pour the egg yolk mixture into the warm milk, followed by the egg white and cream, whisking all the time.

Divide between glasses and sprinkle with ground nutmeg and chia seeds to serve.