Spicy chai tea, called masala chai in its native India, is a simple blend of black tea, milk, sugar, and spices.

You can buy it in many guises (loose leaf, powdered, and concentrate), but making your own is easy, too. This warm, aromatic brew — which is full of antioxidants that help reduce the risk of cancer, heart disease, and stroke — makes a wonderful afternoon pick-me-up.

½ cup whole or reduced-fat (2 percent) milk

1 cup water

2 teaspoons natural cane sugar

2 teaspoons black tea, such as Darjeeling

¼ teaspoon spice mix (equal parts ground ginger, cardamom, cinnamon, cloves, nutmeg, star anise)

1. Place milk, water, and sugar in a medium pot. Boil for 30 seconds, and add black tea and spice mix. Turn off heat. Steep for 5 minutes and strain.

PER SERVING: 77 cal, 15% fat cal, 1g fat, 1g sat fat, 6mg chol, 4g protein, 12g carb, 0g fiber, 59mg sodium