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Green Tea with Milk
Beverages • India
How to Make Green Tea with Milk (Traditional & Healthy Version)
Green Tea with Milk, known as 'Hari Chai' in some regions, combines the natural goodness of green tea leaves (patti) with the comforting richness of milk (doodh). While green tea has ancient roots in India, especially in the Northeast and Himalayan regions, blending it with milk is a modern adaptation embraced across urban centers for its soothing taste and health benefits. This beverage is gaining popularity during festivals like Diwali, Holi, and winter gatherings, as it offers warmth and a gentle energy boost without excessive calories. The taste is mildly earthy and creamy, making it a delightful alternative to traditional masala chai. Green Tea with Milk is perfect for those who want to enjoy the antioxidants of green tea with the familiar flavor profile of milk, making it suitable for all age groups. Its simplicity allows for personalization, whether you prefer it unsweetened or with a hint of jaggery (gur). The drink fits beautifully into Indian health-conscious routines and is a great choice for calorie-conscious individuals, blending tradition and wellness seamlessly.
Ingredients(for 1 cup (approx. 200 ml))
- 2 teaspoons Green tea leaves (hari patti) (Darjeeling or Assam green tea preferred)
- 1 cup Low-fat milk (doodh) (skimmed or toned milk)
- 2 cups Water (pani)
- 1 tablespoon Jaggery (gur) (optional for sweetness) - optional
- 1 pod Cardamom (elaichi) (crushed, optional) - optional
- 1/2 inch piece Ginger (adrak) (grated, optional) - optional
- 1 small stick Cinnamon (dalchini) (optional) - optional
- 1 teaspoon Honey (shahad) (optional, for extra sweetness) - optional
- 4-5 leaves Tulsi leaves (optional, for herbal flavor) - optional
Instructions
- 1
Boil water (pani) in a saucepan on a medium flame. Add grated ginger (adrak), crushed cardamom (elaichi), cinnamon (dalchini), and tulsi leaves if using. Let it simmer for 5 minutes to infuse flavors.
5 minutes
Use fresh spices for best aroma and taste.
- 2
Add green tea leaves (hari patti) to the boiling water. Reduce heat and let it steep for 3-4 minutes until the water turns a light golden green.
4 minutes
Do not over-boil green tea leaves; it may turn bitter.
- 3
In a separate pan, heat low-fat milk (doodh) gently. Do not boil; just warm it enough.
5 minutes
Skimmed milk helps reduce calories without losing creaminess.
- 4
Strain the tea mixture using a fine mesh chai strainer to remove leaves and spices.
2 minutes
Strain well for a smooth beverage.
Why This Dish is Healthy
This beverage is a healthy choice because it combines the metabolism-boosting properties of green tea with the nutrient-rich profile of low-fat milk. It contains fewer calories than conventional masala chai and avoids refined sugar by using jaggery or honey. The spices enhance digestion and immunity, making it ideal for daily consumption. Its natural ingredients promote overall wellness and make it a great addition to a weight management or diabetic-friendly diet.
Green Tea with Milk is packed with antioxidants, especially catechins from green tea, which help boost metabolism and support heart health. Low-fat milk provides protein, calcium, and vitamin D, essential for bone strength. The addition of jaggery offers iron and minerals, while spices like ginger and cardamom aid digestion and immunity. This beverage is low in calories and contains minimal fat when made with toned or skimmed milk. It is suitable for vegetarians and can be adapted for lactose intolerance by using plant-based milk.
Pro Tips
- 💡Tip 1: Use fresh green tea leaves for maximum antioxidants.
- 💡Tip 2: Avoid boiling green tea leaves to prevent bitterness.
- 💡Tip 3: Serve in kulhad for an authentic Indian aroma and enhanced flavor.
Storage & Serving
Consume immediately for best taste and nutritional value. If needed, store the prepared beverage in the refrigerator for up to 12 hours and reheat gently before drinking. Do not freeze.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 35.0 kcal |
