As the air turns crisp and the leaves take on golden hues, many of us are drawn to the warmth of autumn-inspired drinks like pumpkin spice lattes. But while these festive beverages can bring a hint of seasonal joy, health experts suggest there’s another cozy, nourishing option that deserves the spotlight this fall: masala chai.
Unlike sugar-laden lattes, masala chai—an aromatic blend of black tea, milk, and spices like cinnamon, cardamom, and ginger—offers a natural sweetness without the added sugars or artificial flavorings common in many coffee shop drinks. “Masala chai is a wonderful, healthful alternative to sugary coffee drinks,” says Dr. Resham Uttamchandani, founder of Doctor U. “Not only is it naturally sweetened by its spices, but it also provides functional, nourishing ingredients that support wellness.”
Health Benefits Rooted in Tradition
For centuries, masala chai has been cherished in Indian culture as a source of comfort and health. Jasdeep Chawla, founder and chef at Indian Sweet Master, explains, “Indians believe that masala chai has soothing properties, no matter what challenges you’re facing in your day. And as winter sets in, its spice blend can be a powerful immunity booster.” Ingredients like ginger, cardamom, and cloves are known in Ayurveda for their antimicrobial properties, making masala chai ideal for seasonal wellness.
Dr. Uttamchandani also notes that certain spices in masala chai—like ginger, cinnamon, and black pepper—offer significant health benefits, including anti-inflammatory and antioxidant properties. “These spices are believed to warm the body and aid digestion,” she says. Cinnamon, in particular, can help regulate blood sugar, while the caffeine from black tea provides a gentle energy lift without the jitters of a strong coffee.
A Taste of Home and Wellness in Every Sip
For both Dr. Uttamchandani and Chef Chawla, masala chai evokes memories of family, warmth, and tradition. Dr. Uttamchandani recalls, “Masala chai reminds me of the warmth of home and family traditions. It’s an essential part of Ayurvedic practices, especially in colder months when it helps bring balance to the body.”
Recipe for Authentic Masala Chai
Chef Chawla shares his authentic masala chai recipe, perfect for anyone wanting to make this warming drink at home.
Ingredients:
- 2 tsp Assam black tea leaves
- 1/2 cup whole milk (almond milk works well too)
- 1 cup water
Spice mix:
- 4-5 green cardamom pods
- 2-3 whole cloves
- 1 small cinnamon stick
- 1 piece of star anise or a pinch of ground anise
- 1-inch piece of fresh ginger
- 1/2 tsp black peppercorns
- Sugar to taste
Directions: Combine water and spices in a pot, bring to a simmer, and let the spices infuse for 5-7 minutes. Add tea leaves and continue simmering for another 2 minutes, then add milk and sugar to taste. Simmer until it reaches your preferred strength, then strain and enjoy warm.
This fall, consider swapping your pumpkin spice latte for a cup of masala chai—it’s not only a delicious and comforting treat but also one packed with nourishing benefits that will keep you warm and well all season long.
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