Chai Tea Latte Oatmeal

Enjoy warm,  sweet and spicy Chai Tea Latte Oatmeal today, without regrets tomorrow; thanks to Truvia® Natural Sweetener, keeping sugar and calories in check. 
Disclosure: I was asked to participate in the #TasteTruvia campaign as a member the Healthy Aperture Network. I was compensated for my time. Opinions are my own

Another year has past. As I turn the pages of the calendar, I like to focus on the positive aspects of growing older; life has less drama, and I’ve had a great deal of  practice trying to live in the moment. However, I must consider ALL aspects of aging if I am to stand any chance of doing  it gracefully. Spoiler Alert: My calories needs are decreasing.   Yes, it is true; it comes with maturity. I know,  BUMMER. But it’s not so bad. Believe it or not, I’ve found a simple way to maintain a healthy weight by exercising daily, eating  nutrient rich foods and using  less sugar. If you’re thinking ,

Cutting back on sugar is rotten!

please  hear me out before you click out …

Life with less sugar can be just as sweet. .

 ..with Truvia® Natural Sweetener. This  natural, great tasting, zero-calorie sweetener is made with stevia leaf extract, the sweetest part of the stevia leaf. It sprinkles just like sugar, and  one packet provides the same sweetness as two teaspoons of sugar.

I ‘ve been enjoying  it in coffee, tea, yogurt  and most recently in this Chai Tea Latte Oatmeal. A typical Chai Tea Latte  (made by your favorite barista) is loaded with added sugar; as much as 32 grams. Not mine.. Enter #TasteTruvia. I steeped my very own Chai Tea and sweetened it with Truvia® Natural Sweetener.  Then I used the strained tea as  liquid to cook old fashioned oatmeal, and topped off the cereal  with frothed milk and grated nutmeg. YUM! I like the convenience of  making Chai Tea ahead of time and storing it in the refrigerator so it’s ready to go when I am. The entire  satsifying bowl is under 150 calories. For breakfast it offers me an opportunity to improve my intake of whole grains, still keeping my sugar and calorie intake in check, even when I team it with a couple of hard boiled eggs or an egg white omelet.   In the afternoon it’s a gratifying snack, holding me over until dinner.

Maybe now you’re wondering,

Who can benefit from  Truvia® Natural Sweetener?

It is great for diabetics or anyone trying to reduce sugar in their diets. Using Truvia® natural sweetener as part of a routine that incorporates multiple lifestyle changes can help you realize the benefits of weight loss and/or weight maintenance by improving your ability to manage sugar intake and reduce calories as part of a balanced diet. 

Let #TasteTruvia help you succeed in your efforts for a  New Year, New You by  adopting a lifestyle that manages sugar and calories  yet allows the you the  pleasure of sweetness in coffee, tea, yogurt and cereal.

Chai Tea Latte Oatmeal

Prep Time 20 minutes Cook Time 5 minutes Total Time 25 mins
Serves (serves 1)     adjust servings

Ingredients

(serves 1)

for the Chai Tea

  • 10 whole cloves
  • 10 cardamon seeds
  • 4 black peppercorns
  • 2 cinnamon sticks
  • 1 inch piece of fresh ginger, chopped
  • 4 cups water
  • 4 black tea bags
  • 4 individual packet Trivia® Natural Sweetener

For a single serving of Chai Tea Latte Oatmeal

  • 1 cup chai tea
  • 1/2 cups old fashioned oats
  • dash of salt
  • 1/2 cups milk, frothed
  • grated nutmeg (optional)

Instructions

  1. 1. Combine first 5 ingredients to a medium saucepan. Using a mallet or wooden spoon, lightly crush and bruise the spices.
  2. 2. Add 4 cups of water; bring to boil over medium-high heat.
  3. 3. Reduce heat to medium-low ; partially cover pan and simmer gently for 10 minutes. Remove from heat.
  4. 4. Add tea bags and steep for 5 minutes. Discard tea bags
  5. 5. Strain chai tea through a sieve lined with cheese cloth or a paper filter. Add Truvia® natural sweetener to strained tea. Stir to combine .
  6. 1. Combine 1 cup of chai tea and salt in a medium saucepan. Bring to a boil.
  7. 7. Stir in 1 cup of old-fashioned oats; reduce heat and cook 5 minutes.
  8. 8. Cover; remove from heat and allow to sit 2-3 minutes.
  9. 9. Pour oatmeal into cereal bowl and top with frothed milk, and grated nutmeg as desired.

by

Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 279kcal Calories from fat 66
% Daily Value
Total Fat 7g 11%
Saturated Fat 3g 15%
Transfat 0g
Cholesterol 12mg 4%
Sodium 279mg 12%
Carbohydrate 48g 16%
Dietary Fiber 8g 32%
Sugars 11g
Protein 10g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g

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.

Serves (serves 4)     adjust servings

Ingredients

(serves 4)

  • 12 ounces tomato puree
  • 1/2 cup skinless, seedless cucumbers, thinly sliced
  • 1/4 cup sliced green onion
  • 1/4 cup diced carrot
  • 2 drops hot sauce, or to taste
  • 2 Tablespoons balsamic vinegar
  • Juice from 2 limes (about 4 Tablespoons)
  • 3 Tablespoons sugar
  • 2 Tablespoons chopped cilantro
  • 1 whole avocado, divided, chop one half and slice second half
  • salt and pepper to taste

Instructions

    by

    Nutrition Facts
    Serving Size
    Amount Per Serving As Served
    Calories 169kcal Calories from fat 69
    % Daily Value
    Total Fat 8g 12%
    Saturated Fat 1g 5%
    Sodium 455mg 19%
    Carbohydrate 26g 9%
    Dietary Fiber 6g 24%
    Sugars 16g
    Protein 3g

    Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

    Calories 2000
    Total Fat Less than 65g
    Sat Fat Less than 25g
    Cholesterol Less than 300mg
    Sodium Less than 2,400mg
    Total Carbohydrate 300g
    Dietary Fiber 25g

    Chai Tea Latte Lite (serves 4)

    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. 1. Combine first 5 ingredients to a medium saucepan. Using a mallet or wooden spoon, lightly crush and bruise the spices.
    2. 2. Add 4 cups of water; bring to boil over medium-high heat.
    3. 3. Reduce heat to medium-low ; partially cover pan and simmer gently for 10 minutes. Remove from heat.
    4. 4. Add tea bags and steep for 5 minutes. Discard tea bags.
    5. 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. 6. Using a frother, froth skim milk.
    7. 7. Pour hot tea into  mugs and top with frothed milk. Garnish with  fresh grated nutmeg.

    by

    Social media & sharing icons powered by UltimatelySocial