Winter Chai Smoothie

Ananda Headshot Ananda Kaplan

Smoothies in winter? Yes, absolutely! Smoothies can provide an easy and delicious way to get needed nutrients any time of the year. Ours combines a tasty well-balanced combo of frozen fruits and a veggie (antioxidants & fiber) with nut butter (protein & healthy fats), resulting in a creamy texture that is delights with every sip.

The key to this warming winter smoothie is a homemade chai that adds flavor and aroma, as well and immune-boosting properties. Enjoy this refreshing, healthy way to welcome the winter season.

Winter Chai Smoothie

2 Servings

(Note: It’s not easy to measure frozen fruits and vegetables so an estimation works fine.)


  • 2 cups milk of choice
  • 1 cup of water
  • 2 teaspoon homemade chai spice mixture (recipe below)
  • 1 tablespoon maple syrup
  • 1/3 cup frozen cauliflower
  • 1/4 cup frozen cherries
  • 1/2 cup of frozen berries (I usually use a mix of strawberries and blueberries)
  • 1 tablespoon nut or seed butter of choice
  • 1 tablespoon ground flaxseed or Chia seed

Additional optional add-ins: 1/4 cup frozen aloe vera, 1 tablespoon collagen powder, 1 teaspoon lion’s mane mushroom powder, 1 teaspoon ashwagandha.


  1. Combine the milk, chai spice mix, and maple syrup in a blender and blend until combined for about 10 seconds.
  2. Add all remaining ingredients to the blender and blend until smooth.
  3. If needed, add a little water to help the blender create a smooth consistency.


Chai Spice Mix Ingredients

  • 1 teaspoon ground cardamom
  • 1/4 teaspoon ground clove
  • 2 teaspoons ground cinnamon
  • 3 teaspoons ground ginger (if you like it milder, use only 2 teaspoons of ginger)


  • Mix all the spices together and store in an airtight container.

You can also use the chai spice mix to make a homemade chai latte:

2 Servings

  • Combine 1 cup of milk of choice and 1 cup water with two black tea bags, 1 tablespoon maple syrup or honey, and 2 teaspoons of the homemade chai mix in a sauce pan and whisk.
  • Bring the mixture to a rapid simmer, then remove from the heat. Cover to infuse for three minutes.
  • Remove the teabags, and either place mixture in a blender to froth or use a hand frother.

Nutrient highlights

Ginger: Renowned for its anti-inflammatory and antioxidant properties, ginger contains gingerol, a substance with powerful medicinal properties. It aids in digestion, helps combat nausea, and may reduce muscle pain and soreness. Ginger is also known to have positive effects on osteoarthritis and blood sugar levels, potentially improving heart disease risk factors.

Cinnamon: Loaded with antioxidants, such as polyphenols, cinnamon has anti-inflammatory properties and may help reduce the risk of heart disease. It’s also known for its ability to lower blood sugar levels and has a potent anti-diabetic effect by decreasing insulin resistance. Cinnamon can also improve some key risk factors for Alzheimer’s disease and Parkinson’s disease.

Cardamom: This spice is packed with antioxidants and may help lower blood pressure levels. Cardamom also supports digestive health and has been used traditionally to treat bad breath and prevent cavities. Its anti-inflammatory properties may protect against chronic diseases and help with metabolic syndrome.

Clove: Known for its antimicrobial properties, clove is rich in antioxidants, which help in fighting free radical damage and boosting the immune system. It’s also used for digestive issues and can have a positive effect on liver health. Clove oil is particularly known for its benefits in dental care and pain relief.

Berries: Berries are a powerhouse of antioxidants, including anthocyanins, ellagic acid, and resveratrol, which may reduce the risk of chronic disease. They are high in fiber, vitamin C, and manganese and are known to improve skin health, lower blood pressure, and manage diabetes. Berries also have potential effects on improving brain health and reducing the signs of aging.

Cauliflower: High in fiber and B-vitamins, cauliflower provides antioxidants and phytonutrients that can protect against cancer. It’s also a good source of choline, essential for learning and memory, and many other nutrients. The fiber content aids in digestion and maintains a healthy gut, potentially reducing the risk of several chronic diseases.

Flaxseeds: Rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA), flaxseeds are known for their heart health benefits. They are also high in fiber, which helps improve digestive health, lowers cholesterol levels, and reduces the risk of certain cancers. Flaxseeds contain lignans, which have both plant estrogen and antioxidant qualities, lowering the risk of cancer and improving health.

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