Enjoy your favorite Starbucks Chai Tea Latte at home, and boost your health! This homemade chai latte recipe is the perfect alternative to store-bought drinks. Packed with 100% natural spices, it's loaded with antioxidants to support your immune system and improve digestion. Cinnamon, ginger, and cardamom are all known for their anti-inflammatory properties. However, individuals with high blood pressure, pregnant, or breastfeeding women should consult a healthcare professional before consuming excessive amounts of cinnamon

Ingredients:

- 3 cups water

- 3 cups milk (I use skim)

- 6-8 black or decaf black tea bags

- 1/2 cup honey

- 1 tsp ground cinnamon

- 1 tsp ground cardamom

- 1/2 tsp ground nutmeg

- 1/2 tsp ground cloves (I use less because I don't like too strong a clove taste)

- 1/2 tsp ground ginger (or a mashed small chunk of fresh)

method

- Bring water and milk to a boil. 

- Add other ingredients, return to boil. 

- Turn off heat and let steep for 3-5 minutes. 

- Remove tea bags then filter through fine strainer Good. 

- serve hot or cold

nutritional values and health benefits

3 Cups Water

Nutritional Values:

- Calories: 0 kcal

Benefits: Water is essential for hydration, digestion, and maintaining various bodily functions. It helps regulate body temperature, aids in nutrient transport, and flushes out toxins.

3 Cups Skim Milk

Nutritional Values:

- Calories: ~250 kcal

- Protein: 24 g

- Fat: 0 g

- Carbohydrates: 36 g

- Calcium: ~900 mg

Benefits: Skim milk provides a good source of calcium, essential for bone health, and protein, which aids in muscle growth and repair. It is also rich in vitamin D and B12, supporting immune health and energy production.

6-8 Black or Decaf Black Tea Bags

Nutritional Values (approximate per tea bag):

- Calories: 2 kcal

- Carbohydrates: 0 g

- Protein: 0 g

- Fat: 0 g

- Antioxidants (Polyphenols): ~70-100 mg

Benefits: Black tea contains antioxidants like catechins and flavonoids, which protect cells from damage and may reduce the risk of chronic diseases. It also has anti-inflammatory properties and can aid in heart health and improved mental alertness.

1/2 Cup Honey

Nutritional Values:

- Calories: ~320 kcal

- Carbohydrates: 85 g

- Sugars: 85 g

- Fat: 0 g

- Protein: 0 g

Benefits:

Honey is a natural sweetener with antioxidant and antimicrobial properties. It can soothe sore throats and may have a milder impact on blood sugar levels than refined sugars. It also provides small amounts of vitamins and minerals.

1 tsp Ground Cinnamon

Nutritional Values:

- Calories: ~6 kcal

- Carbohydrates: 2 g

- Fiber: 1 g

Benefits: Cinnamon is a powerful antioxidant and has anti-inflammatory and antimicrobial properties. It may help regulate blood sugar levels and improve heart health. Studies suggest it may also support brain health.

1 tsp Ground Cardamom

Nutritional Values:

- Calories: ~6 kcal

- Carbohydrates: 1.5 g

- Fiber: 0.5 g

Benefits:

Cardamom is known for its digestive benefits, helping to relieve bloating and indigestion. It also has antioxidant and anti-inflammatory properties, which may support heart health and help with blood pressure regulation.

1/2 tsp Ground Nutmeg

Nutritional Values:

- Calories: ~6 kcal

- Carbohydrates: 0.7 g

- Fiber: 0.3 g

Benefits:

Nutmeg is high in antioxidants and has been used in traditional medicine for digestive relief and pain reduction. It may also support sleep due to its calming effects and has anti-inflammatory properties.

1/2 tsp Ground Cloves

Nutritional Values:

- Calories: ~3 kcal

- Carbohydrates: 0.7 g

- Fiber: 0.4 g

Benefits: Cloves are rich in eugenol, a compound with strong antioxidant and anti-inflammatory properties. They may support liver health, help regulate blood sugar, and have antimicrobial benefits. Cloves are also traditionally used to relieve toothaches.

1/2 tsp Ground Ginger (or a Small Chunk of Fresh Ginger)

Nutritional Values:

- Calories: ~2 kcal

- Carbohydrates: 0.4 g

- Fiber: 0.1 g

Benefits: Ginger is known for its anti-inflammatory and digestive benefits, often used to relieve nausea and indigestion. It also has antioxidants and can support heart health by improving circulation and reducing cholesterol levels.

Summary of Nutritional Values & Health Benefits

This chai tea recipe combines the warmth and richness of milk with spices known for their numerous health benefits:

- Antioxidants: Black tea, cinnamon, and cloves offer a significant amount of antioxidants, protecting cells from oxidative stress and potentially reducing the risk of chronic diseases.

- Digestive Support: Spices like ginger, cardamom, and cinnamon aid digestion, relieve nausea, and reduce bloating.

- Heart Health: Black tea, cinnamon, and cardamom contribute to heart health by supporting blood pressure regulation and cholesterol management.

- Anti-Inflammatory Properties: Cloves, cinnamon, and nutmeg contain anti-inflammatory compounds that help manage inflammation in the body.

- Natural Sweetener: Honey adds a touch of sweetness while providing trace amounts of vitamins and minerals,