When I make Chai Tea from scratch, it feels kind of like a witch’s brew. Usually I drink coffee, but these last few weeks I’ve been making Chai to warm up and keep the circulation flowing. I like it extra spicy, so I add extra ginger and pepper. But if you prefer a gentler treat, you can add vanilla and cinnamon. The traditional Indian herbs and aromatic spices make for a happy belly and have some scientifically supported health benefits.
The Health Benefits of Chai’s Ingredients
- Ginger: Contains potent anti-inflammatory and antioxidant compounds like gingerol, which can reduce muscle pain, improve digestion, and support immune function.
- Cloves: Rich in eugenol, an antioxidant, cloves may help reduce oxidative stress and improve oral health. The antimicrobial properties especially benefit digestion and immune support.
- Cardamom: This spice contains antioxidants and compounds that aid digestion, reduce bloating, and may even help lower blood pressure.
- Black Pepper: Piperine, its active compound, enhances the absorption of nutrients and supports digestion by stimulating digestive enzymes.
- Mace: Derived from nutmeg, mace has been linked to improved circulation and relaxation, thanks to its anti-inflammatory properties.
- Saffron (optional): Studies suggest that saffron contains antioxidants like crocin and safranal, which can enhance mood and cognitive function.
- Star Anise (optional): Star anise is rich in shikimic acid, a compound with antiviral properties. It also has antimicrobial and antifungal effects, supporting overall immune health.
- Black Tea: Provides polyphenols that act as antioxidants, combating free radicals. Its moderate caffeine content can enhance alertness and mood.
- Milk or Milk Alternative: Nutritive food with calcium and vitamin D.
And according to Ayurveda, the ancient Indian system of medicine, Chai’s blend of warming spices helps balance the doshas (the body’s energies), particularly during colder months. Each ingredient contributes unique therapeutic benefits:
- Ginger: Known as a powerful digestive aid, it helps kindle the digestive fire (Agni) and reduce Ama, or toxins, in the body. It’s very warming, so it’s not great for people who feel too hot.
- Cardamom: Often referred to as the “queen of spices,” cardamom is thought to improve lung function, soothe respiratory discomfort, and enhance mental clarity.
- Cloves: Used to enhance circulation and build immunity, cloves also pacify excess Kapha energy, which can manifest as congestion or sluggishness.
- Black Pepper: Referred to as the “king of spices” in Ayurveda, black pepper supports metabolism and clears sinus congestion.
- Mace: Its warming nature is believed to promote healthy circulation and alleviate stress.
- Saffron (optional): Prized for its sattvic (pure) qualities, saffron is said to uplift the spirit and promote a sense of calm and happiness.
- Star Anise (optional): In Ayurveda, star anise is considered a warming spice that supports digestion and respiratory health. Its sweet and licorice-like flavor is thought to balance Vata and Kapha doshas
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Favorite Homemade Chai Recipe
Here’s how to make this flavorful tea in your own kitchen:
Ingredients:
- 5 thick slices of fresh ginger
- 5 whole cloves
- 3 cardamom pods, lightly crushed
- 1.5 cups of water
- 1 teaspoon of black tea or an English Breakfast teabag
- ½ teaspoon of ground cardamom
- A few cracks of freshly ground black pepper—make sure its freshly ground
- A dash of mace
- Optional: a few strands of saffron or one star anise
- ½ cup of milk (or a dairy-free alternative)
- Honey or rock sugar (optional, for sweetness)
Instructions:
- Combine the ginger, cloves, cardamom pods, and any other optional herbs (star anise, saffron, cinnamon) with the water in a small saucepan. Simmer for 5-10 minutes to infuse the water with the spices.
- Add the black tea (or teabag), ground cardamom, black pepper, and mace. Let it steep for 1 minute.
- Remove the teabag, then pour in the milk. Slowly bring the mixture to just the start of a boil.
- Turn off the heat and sweeten with honey or rock sugar to taste.
- Strain the chai into your favorite mug and enjoy!
