Coffee and tea: A healthy twist of chai

Chai, a milky spiced tea beverage that originated in India, is suddenly everywhere. It's easy to brew your own blend of this warming drink, and it's a good way to get some milk into your diet.

This homemade version has a fraction of the calories and fat grams of coffee bar varieties — and it's much easier on your wallet.

Preparation time 2 minutesCooking time 10 minutesServes 2

Ingredients

• 375 ml (1 1/2 c) water
• 1 ml (1/4 tsp) cinnamon
• 1 ml (1/4 tsp) ground cloves
• 1 ml (1/4 tsp) ground ginger
• 3 black tea bags
• 150 ml (2/3 c) low-fat (1%) milk or vanilla soy milk
• 30 ml (2 tsp) honey, divided, or to taste

Here's what you need to do:

1.  Combine the water, cinnamon, cloves and ginger in a small pot. Bring to a simmer.
2.  Reduce heat to low, cover and simmer for five minutes.
3. Add the milk (or soy milk) and heat until steaming but not boiling.
4. Remove from heat. Add the tea bags, cover and let steep for three to four minutes.
5. Pour the chai into two mugs and sweeten with honey, if desired.

One serving is 250 millilitres (one cup).

Per serving: 63 Calories, 3 g Protein, 11 g Carbohydrates, 0 g Fibre, 1 g Total Fat, 1 g Saturated Fat, 3 mg Cholesterol, 49 mg Sodium.

Coffee bar drinks may seem innocent enough, but they are often outrageously high in calories, especially if you opt for the typical oversize portion.

It is very easy to make your own frothy coffee-flavoured drink. Our recipe has less than half the calories of a Starbucks Frappuccino.

Preparation time 5 minutes

Serves 1 

Gather what you need:

• 10 ml (2 tsp) instant coffee
•  5 ml (1 tsp) sugar, or to taste
• 2 ice cubes
• 50 ml (1/4 c) cold water
• 75 ml (1/3 c) chilled vanilla soy milk or low-fat (1%) milk
• Pinch of cinnamon

Getting started:

1. Combine the instant coffee, sugar, ice cubes and water in a cocktail shaker or wide-mouth jar with tight-fitting lid (about 700-millilitre/24-ounce capacity).
2. Secure lid and shake vigorously until frothy, about 30 seconds.
3. Pour into a tall glass.
4. Add the soy milk (or milk) and stir to mix.
5. Sprinkle with cinnamon and serve with a straw.

One serving is 150 millilitres (2/3 cup).

Per serving: 70 calories, 3 g protein, 12 g carbohydrates, 0 g fiber, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 47 mg sodium.