Beverages
Masala Chai
Tea with aromatic spices
Spices are the richest source of antioxidants and anti-inflammatory nutrients, thus preventing many chronic diseases.
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Crush cardamom, cloves, cinnamon and peppercorn in a mortar and pestle or grind to a coarse powder in a coffee grinder.
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Place 1 ¼ cup of water, all the spices, milk and tea leaves into a saucepan and bring to a boil. Reduce heat and boil for 3-4 minutes. Stir in honey or sugar. Turn off heat.
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Pour into 2 mugs through a strainer. Serve immediately.
Variation:
Use 2 - 3 rooibos tea bags instead of black tea leaves. Rooibos tea is caffeine free. It makes a delicious, warming bedtime drink. Use less milk if you like.
Serves 2
6 cardamom pods
6 cloves
1 cm piece cinnamon stick
½ teaspoon black peppercorn
½ cm piece fresh ginger, crushed (optional)
1 ¼ cup water
1 ¼ cup fat free milk
2 teaspoons black tea leaves
1 teaspoon honey or sugar
Per serve: energy 302 kJ (72 cal); protein 6 g; fat 0 g; saturated fat 0 g; carbohydrate 12 g; fibre 0 g; calcium 198 mg; iron 0.17 mg; sodium 68 mg
