Chai Tea Latte Lite

Beverages with warm spices are comfort for me. It’s even more comforting being able to prepare them (and show others how to prepare them) with less sugar  without compromising taste!chia-tea-latte-3

Disclosure: I was asked to participate in the #UseNectar sponsored campaign as a member of the Healthy Aperture Blogger Network. I was compensated for my time.

Lifestyle matters. It’s the centerpiece of my blog and it’s relevant to this month, November, designated as National Diabetes Month. Here’s a sobering fact:

29 million Americans have diabetes and another 86 million are at risk of  developing type 2 diabetes.

THESE NUMBERS ARE ALARMING! But people at high risk for type 2 diabetes can lower their risk by more than half with these lifestyle changes:

• Healthy Eating

•Physical Activity

• Weight Loss (if necessary)

•Weight Maintenance

As a registered dietitian, I’m passionate about helping others on their journey to a healthier, happier life. I encourage my clients to focus on small, sustainable change. Today,  I have the pleasure of sharing information about Truvia® Nectar. With 50% fewer calories than sugar, Truvia® Nectar is a simple switch that adds honey sweetness wherever you use agave, sugar or honey. Blended with stevia leaf extract and honey, Truvia® Nectar may help with you with weight maintenance and/or weight loss, by improving your ability to  manage  sugar intake and reduce calories as part of a balanced diet.

Because Truvia® Nectar is twice as sweet as honey, you only need to use half as much. With 2 grams of carbohydrate per 1/2 teaspoons serving, Truvia® Nectar can be a delicious part of a balanced, carb-conscious lifestyle. Try it when you want a touch of sweetness in hot or cold beverages, on oatmeal, fresh fruit, and yogurt. I love it  in my Chai Tea Latte Lite, for a sweet n’ spicy afternoon pick-up with only 48 calories. The recipe is below.

Chai Tea Latte Lite (serves 4)

by Diane Boyd

Ingredients

  • 10 whole cloves
  • 10 cardamon seeds
  • 4 black peppercorns
  • 2 cinnamon sticks
  • 1 inch piece of fresh ginger, chopped
  • whole nutmeg
  • 4 cups water
  • 4 black tea bags
  • 2 cups skim milk
  • 4 teaspoons Truvia Nectar

Instructions

1. Combine first 5 ingredients to a medium saucepan. Using a mallet or wooden spoon, lightly crush and bruise the spices.

2. Add 4 cups of water; bring to boil over medium-high heat.

3. Reduce heat to medium-low ; partially cover pan and simmer gently for 10 minutes. Remove from heat.

4. Add tea bags and steep for 5 minutes. Discard tea bags.

5. Strain chai tea through a sieve lined with cheese cloth or a paper coffee filter. Add Truvia® Nectar to strained tea. Stir to combine.

6. Using a frother, froth skim milk.

7. Pour hot tea into  mugs and top with frothed milk. Garnish with  fresh grated nutmeg.

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Cranberry Roasted Breakfast Bowl

Roast cranberries  to add color and health benefits to a variety of good for you foods including Greek  yogurt and oatmeal.
celebrate-1

Disclosure: I was asked to participate in the Cranberry Marketing Committee‘s  #CookwithCranberries campaign as a member of the Healthy Aperture Network. I received fresh cranberry samples and I was compensated for my time.

Timing is everything! Like my trip to Boston to attend the Food and Nutrition Conference and Expo that allowed me to experience the  cranberry harvest in nearby Carver, Massachusetts. Here I am, posing as a cranberry farmer between dietitian colleagues Kristina LaRue, RDN, CSSD of Love & Zest and Kylie Mitchell, MPH, RDN, LD of immaeatthat.8pm-%2f-macenzie-hotel-%2f-47-park-avenue
Lucky me! Lucky you!  Because cranberries are harvested just in time for Friendsgiving and the holidays making it the perfect time to entertain with fresh cranberries in delicious dishes and drinks! You can even surprise your friends by decorating with them.  For a chance to win one of eight $500 prizes, feature cranberries at your Friendsgiving celebration! Just snap a picture of your Friendsgiving cranberry creations, post it on Facebook, Instagram, Twitter, or Pinterest, with the hashtag  #FriendsgivingCranberryContest,  and upload it at CranberyFriendsgiving.com For more information and contest rules, visit CranberryFriendsgiving.com.

As a registered dietitian, I must tell you, fresh cranberries are a versatile fruit that offer BIG health benefits in a little package, including unique polyphenols not commonly found in other fruit. These  nutrients, called PACs (proaythocyanidins), play a role in helping to maintain urinary tract health. In addition to antioxidant polyphenols, a serving of fresh cranberries is a good source of vitamin C, fiber and contains only 1 mg of sodium.  They ‘re  in season in the fall, but you can  enjoy fresh cranberries like this all year long
img_4964 if you buy one bag for now and freeze two for later. Note: freeze them in their original packaging for up to one year!

I am building on my cranberry traditions with a novel twist: roasting.  It’s simple to do and roasted cranberries are  the perfect way to add color and health benefits to some of your  favorite good for you foods.  I like to combine  them with  brown and wild rice,  toss into salads,  spread onto sandwiches, and  use as a topping for my Greek yogurt and oatmeal bowls.

This  eye-catching   breakfast is  brimming with protein, whole grains, calcium and polyphenols in a delicious, satisfying warm meal.  Roast cranberries  to add color and health benefits to a variety of good for you foods including Greek  yogurt and oatmeal.Please join me in taking advantage of the many  reasons to love cranberries!

Cranberry Roasted Breakfast Bowl (serves 4)

by Diane Boyd

Ingredients

    for the roasted cranberries

    • 2 cups cranberries
    • 2 teaspoons olive oil
    • 1 Tablespoon brown sugar

    to assemble breakfast bowl

    • 2 cups vanilla Greek yogurt
    • 2 cups cooked oatmal
    • 1/2 cups pecans
    • 1/4 teaspoon ground cinnamon

    Instructions

    for the roasted cranberries

    Preheat oven to 400 degrees F.

    2. Toss fresh cranberries with oil, and brown sugar.

    3. Roast in oven until softened and slightly caramelized 15- 20 minutes. Use immediately or refrigerate and reheat in microwave oven until warm.

    to assemble breakfast bowl

    1.In each of four cereal bowls, divide Greek yogurt, cooked oatmeal and pecans.

    2.Top each bowl with warm roasted cranberries. Sprinkle with cinnamon.

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