How to Make Ginger Tea with Milk (Traditional & Healthy Version)
Ginger Tea with Milk, known as 'Adrak Wali Chai', is a beloved Indian beverage enjoyed across the country, especially during monsoons and chilly mornings. Its roots trace back to households from North India to the southern states, where families gather over steaming cups of chai and snacks. The blend of robust black tea leaves, fresh ginger, and creamy milk creates a comforting drink that’s both invigorating and soothing. The warming notes of ginger are celebrated in Ayurveda for their digestion-aiding and immunity-boosting properties, making this tea not just a treat for taste buds but also a staple for wellness. This authentic Indian ginger tea recipe is crafted to be health-conscious, using minimal sugar and low-fat milk for a lighter calorie profile. The spicy kick of ginger balances the mild sweetness, while the milk adds a rich, smooth texture without excessive fat. Perfect for breakfast or a midday snack, Adrak Chai is a cultural experience, often enjoyed with friends and family, paired with biscuits or savory snacks. Its aroma and flavor evoke nostalgia and comfort, making it an ideal choice for anyone seeking a taste of true Indian hospitality.
재료(1 cup (about 200 ml) per person 기준)
- 1 cup (250 ml) Water (fresh, filtered)
- 1 cup (250 ml) Low-fat milk (toned or skimmed)
- 1-inch piece Fresh ginger (peeled and grated)
- 2 teaspoons Black tea leaves (Assam or Darjeeling chai patti)
- 1 Cardamom pod (lightly crushed) - 선택 사항
- 1-2 teaspoons Sugar (adjust to taste or use stevia for lower calories) - 선택 사항
- 1 pinch Black pepper (optional, for extra warmth) - 선택 사항
- 2-3 Tulsi leaves (optional, for herbal notes) - 선택 사항
조리 방법
- 1
Pour water into a saucepan and bring to a boil over medium heat.
2 minutes
Use fresh filtered water for best taste.
- 2
Add grated ginger and crushed cardamom pod to the boiling water.
2 minutes
More ginger gives a spicier kick; adjust to your preference.
- 3
Add black tea leaves and tulsi leaves if using. Let it simmer for 2-3 minutes until the color deepens and aroma develops.
3 minutes
Do not overboil, as it may turn bitter.
- 4
Pour in the low-fat milk and stir gently. Allow the mixture to come to a gentle boil.
2 minutes
Use toned milk for lower calories and smooth texture.
이 음식이 건강한 이유
This tea is a healthy choice due to its combination of immunity-boosting ginger, antioxidant-rich tea, and low-fat dairy. The use of minimal sugar and optional natural sweeteners helps manage calorie intake, supporting weight loss and diabetes-friendly diets. It’s naturally vegetarian and can be made vegan by substituting dairy milk with plant-based alternatives.
Ginger tea with milk provides antioxidants from black tea and ginger, which help boost immunity and reduce inflammation. Ginger aids digestion and may relieve nausea, while milk supplies calcium, protein, and vitamin D. Using low-fat milk and minimal sugar keeps calorie and fat content lower, making this tea heart-healthy and suitable for calorie-conscious diets. Cardamom and tulsi add trace minerals and further digestive benefits.
팁
- 💡Tip 1: Crush ginger just before using for maximum flavor.
- 💡Tip 2: Simmer tea gently; rapid boiling can make it bitter.
- 💡Tip 3: Strain well to remove ginger fibers for a smooth texture.
- 💡Tip 4: Adjust milk-to-water ratio for desired creaminess.
- 💡Tip 5: Add spices like cinnamon for extra warmth and health benefits.
보관 및 제공
Best consumed fresh. Keeps for up to 6 hours at room temperature. Refrigerate for up to 1 day and reheat before serving. Flavor may diminish with time.
가장 잘 어울리는 때: Breakfast or Snack
영양 성분
| 영양소 | 100g당 |
|---|---|
| 에너지 | 110.0 kcal |
| 단백질 | 2.8 g |
| 탄수화물 | 6.5 g |
| 총 지방 | 2.5 g |
| 식이섬유 | 0.1 g |
| 당류 | 5.8 g |
| 철분 | 0.1 mg |
| 칼슘 | 95.0 mg |
| 나트륨 | 38.0 mg |
| 칼륨 | 170.0 mg |
| 콜레스테롤 | 8.0 mg |
| 비타민A | 55.0 IU |
| 비타민C | 0.5 mg |
| Magnesium | 14.0 mg |
| Zinc | 0.4 mg |
| Phosphorus | 95.0 mg |
| Vitamin D | 0.1 IU |
| Vitamin B1 (Thiamine) | 0.0 mg |
| Vitamin B2 (Riboflavin) | 0.2 mg |
| Vitamin B3 (Niacin) | 0.1 mg |
| Vitamin B6 | 0.0 mg |
| Vitamin B12 | 0.3 µg |
| Folate | 5.0 µg |
