Masala Chai

Tea with aromatic spices

Spices are the richest source of antioxidants and anti-inflammatory nutrients, thus preventing many chronic diseases.

Serves 2

6 cardamom pods

6 cloves

1 cm piece cinnamon stick

½ teaspoon black peppercorn

½ cm piece fresh ginger, crushed

1 ¼ cup water

1 ¼ cup fat free milk

2 teaspoons black tea leaves

1 teaspoon honey

Crush cardamom, cloves, cinnamon and peppercorn in a mortar and pestle or grind to a coarse powder in a coffee grinder.
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. Turn off heat.
Pour into 2 mugs through a strainer. Serve immediately.

Variation:

Use 2 rooibos tea bags instead of black tea leaves. Rooibos tea is caffeine free. It makes a delicious, warming bedtime drink.

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