Smoothies are to summer what porridge is to winter, and as the weather warms up in Australia, I like my brekkies to cool down…
You might have gathered by now that I’m obsessed with all things chai. Like any chai-enthusiast, nothing encompasses those gorgeous Indian masala aromatics quite like the ole chai latte does (yep, that heavenly hot milky drink made with sickly sweet powder or syrup. Pure refined sugary delight).
However, since learning a few years back that refined sugar, preservatives, additives, fillers and artificial flavours are terrible for my health and waistline, I’ve given my beloved weekly McCafe indulgence the flick.
Depending on the type of milk and chai flavouring used, the average cafes style small chai latte contains anywhere between 20-40 grams of sugar (5-10 teaspoons), with the majority weighing in at around the 32g mark! That’s a hell of a lot of sugar to waste on one small drink.
These days, I flavour anything and everything I can with my own chai spice mix. Instead of harming my health like my chai latte habit did, the real spice mix delivers a whole heap of goodness and just as much flavour. Chai spices, when used in their real and pure form, are packed with antioxidants and phytochemicals and boast cancer-prevention properties. Such spices are also great for immune function, hormone balancing (thus PMS symptom relief), gut health, bloating reduction, metabolism firing and energy boosting.
My chai spice mix uses nothing but pure ground cinnamon, cardamom, ginger, nutmeg, allspice and cloves. More traditional recipes call for white pepper, which you could also try. I use this mix to transform simple porridge, pancakes, muffins, granola, banana ‘ice cream’ and smoothies into gorgeous chai flavoured treats. I love how adding so much flavour to a recipe with these spices also boosts its nutritional value – win/win!
Since chai just wouldn’t be chai-like without a particular sweetness to complement and balance those spices, you can add a little natural sweetener such as rice malt syrup or pure maple to recipes.
Chai Spice Mix
- 3 tsp ground cinnamon
- 2 tsp ground ginger
- 1 tbsp ground cardamom
- 1/2 tsp ground cloves
Place spices in a small glass jar or container. Secure the lid and shake vigorously to combine. This will keep for months if stored in a cool, dry place.
Super Icey and Chai Spicey Banana Smoothie
- 1 medium frozen banana
- 1/2 cup milk of choice
- 2 tsp chai spice mix, recipe above
- 1 tbs natural almond butter
- 2 tsp chia seeds soaked chia seeds (see method below)
- 2 tsp pure maple syrup (optional)
- 4 ice cubes
Method: Add all ingredients to a blender and process on high for one minute or until smooth. Pour into a glass over ice and sprinkle cinnamon over the top. Slurp away.
- If you need a more substantial breakfast or post workout smoothie, adding 1 tbs chia seeds delivers a great source of natural protein, fibre, omega-3, vitamins, minerals and antioxidants.
- I use a Thermomix, and while blending for so long in such a high-power blender might sound excessive, I find that frozen banana needs at least one minute to thicken the rest of the ingredients up and make it silky smooth.