TOTAL TIME: Prep/Total Time: 20 min.
MAKES: 6 servings


  • 3 whole cloves
  • 3 whole allspice
  • 8 individual tea bags
  • 1 teaspoon minced fresh gingerroot
  • 1/8 teaspoon ground nutmeg
  • 3 cups boiling water
  • 3 cups fat-free milk
  • 1/3 cup honey
  • 1/4 teaspoon vanilla extract
  • Ground cinnamon

Nutritional Facts

1 cup: 100 calories, 0 fat (0 saturated fat), 2mg cholesterol, 52mg sodium, 22g carbohydrate (22g sugars, 0 fiber), 4g protein. Diabetic Exchanges: 1 starch, 1/2 fat-free milk.


  1. Place cloves and allspice in a small bowl. With the end of a wooden spoon handle, crush spices until aromas are released. Add the tea bags, ginger, nutmeg and boiling water. Cover and steep for 6 minutes. Meanwhile, in a small saucepan, heat the milk.
  2. Strain tea into the pan, discarding tea bags and spices. Stir in honey and vanilla. Ladle into mugs. Sprinkle with cinnamon. Yield: 6 servings.
Originally published as Heartwarming Chai in Healthy Cooking December/January 2009, p46

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