Chai tea is my drink of choice at coffee shops. But when I started paying closer attention to my diet and really cutting back on sugar, I stopped enjoying this drink with the same frequency. While I’ve never had a chai I didn’t like, more often than not these beverages contain sugar — whether you get it at a downtown coffee shop or add a store bought mixture to your hot water.

But I still loved the drink and the benefits of the spices it includes (keep reading to find out the health benefits of chai). So, I figured I’d make my own. After doing some research, I settled on the recipe below, which uses a combination of ground spices for a strong yet refreshing drink that doesn’t include the sugars you’ll often run into with other recipes. I hope you enjoy this treat as much as I do!

(Note: this recipe makes about 4 glasses. To make more, increase the ingredients as much as you’d like while keeping the same proportions.)

Ingredients

• 1 1/4 cup water
• 1 1/2 cup milk (I use whole milk, but any milk of your choice will do)
• 2 black tea bags (once again, choose your favorite brand/flavor)
• 1/2 tsp ground cinnamon (great source of antioxidants, may benefit inflammation, blood sugar and protect against infections)
• 1/2 tsp ground turmeric (positive impact on inflammation, memory, pain and depression)
• 1/4 tsp ground nutmeg (antioxidant, anti-inflammatory, boosts heart and mental health)
• 1/4 tsp ground cloves (contains antioxidants, can aid bone health and stomach ulcers)
• 1/4 tsp ground ginger (eases common ailments like nausea, osteoarthritis and menstrual pain)
• 1/4 tsp powdered stevia (sugar alternative that can help weight loss, blood sugar and cholesterol)
• Drizzle of honey (antioxidant, helps wound healing, soothes cold symptoms like cough and sore throat)

Steps

1. Mix all ingredients except the tea bags in a medium pot until it reaches a gentle boil. Stir occasionally.
2. Lower heat to a simmer, then add the tea bags and steep for five minutes.
3. Serve hot or over ice (best this way if chilled in the fridge at least 30 minutes before serving). Small amounts can keep in the fridge for a few days, but make sure you stir again before serving leftovers.