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.

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