Immune Supporting Chai

Who doesn't love a chai... it's my go-to cozy winter drink! The warming blend of herbs and spices feel like comfort in a cup. 

There is science to why drinking chai makes us feel good too! Tea is a source of L-theanine, an amino acid that helps us feel calm and less stressed. The spices are antioxidant-rich and gut-healthy - which in turn can help reduce inflammation, and nourish our friendly gut bugs - which we also know play a big role in our mood and immune health.

Ginger has immune-supporting properties and star anise has anti-microbial, and anti-viral properties, making this the perfect winter beverage.

Here's my recipe so you can have a go at making it yourself at home! If you need to sweeten it, use honey or maple syrup, which is better for you than the sugar-loaded options you'll typically find in coffee shops.

Chai Latte recipe:


• 5 cloves

• 5 cardamon pods, crushed

• 1 star anise

• 1/4 tsp ground fennel

• 1 tsp ground cinnamon (or 1 stick)

• 2 tbsp grated fresh ginger

• 3 tsp loose leaf assam tea

• 2 cups water 

• 1/2 cup plant milk

• Optional: 1 tbsp sweetener (like maple syrup or honey

Optional: Add a couple of strands of saffron, and a dash of turmeric for an extra mood-supporting goodness



1. Add the water to a pot with the cardamon, star anise, ginger, cinnamon, and fennel. Bring to a boil and simmer for 10-15 minutes.

2. Add the tea leaves and simmer for another 5 minutes. 

3. Strain the tea. 

4. Warm the plant milk in a frother, or you can add it to the tea directly if you don't have a frother.

5. Add the warm milk and sweetener (if using) and enjoy!