Soothing Sips

How cozying up with a warm cup of chai this winter can benefit your mental and physical health

A warm cup of chai is soothing, but that’s not all. The black tea and spices used to prepare it offer many physical health benefits, too.

Black tea itself can significantly reduce your risk of stroke by 21% — if you drink at least three cups a day, according to a 2009 University of California Los Angeles study.

Moreover, tea consumption, compared with a placebo, led to lower post-stress cortisol levels and greater relaxation, research has shown.

The spices in chai also provide plenty of health goodness. Cinnamon — one of the key ingredients — is an antimicrobial, antioxidant, and anti-inflammatory substance; several studies have suggested that it also plays a role in helping people with diabetes manage their glycemic index. Cardamon is also anti-inflammatory and might improve blood pressure. Ginger aids digestion and has been a traditional remedy for nausea.

But even without these healthful properties, a cup of chai tastes delicious and soothing. Cheers!

Chai

Ingredients

1 teaspoon cinnamon chunks or 1 cinnamon stick
1/4 teaspoon dried minced ginger or 1/2 teaspoon fresh minced ginger
6 green cardamon pods
4 whole allspice berries
4 whole cloves
4 black peppercorns
1 star anise
1 cup water
1 cup nonfat or nondairy milk
2 teaspoons black tea, such as Assam or English Breakfast tea
1 bay leaf
2 teaspoons honey or agave syrup
1/4 teaspoon vanilla bean paste or vanilla extract

Using a mortar and pestle, grind cinnamon, ginger, cardamon, allspice, cloves, peppercorns, and star anise. Set aside. Pour water and milk into a medium sized pot, and bring to a boil. Immediately remove from heat, then stir in remaining ingredients. Let sit for 3 to 5 minutes, then strain. Makes 2 cups.

A serving is 1 cup: 107 calories, 0.44 g fat, 0.29 g saturated fat, 0 g trans fat, 5 mg cholesterol, 127 mg sodium, 18 g carbohydrates, 18 g sugar, 0 fiber, and 8.35 g protein.