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Mango Chai Lemonade

Serves 6


    Need a midday break? This delicious spiced lemonade is the perfect pick-me-up for a quick afternoon reset. The beautiful warm spices we typically associate with the colder months don’t need to be forgotten in the summer. They pair beautifully with tropical fruits such as mango or papaya and can be enjoyed year-round. A fruity herbal tea also would work perfectly for a simple caffeine-free version.


    Freeze the peel

    Save your juiced citrus fruits and pop them into the freezer to add to future iced beverages for a hit of flavour and a pop of colour—while keeping your drinks cool and refreshing!


    Mango Chai Lemonade


      • 3 chai tea bags
      • 4 cups (1 L) boiling water
      • 2 Tbsp (30 mL) honey
      • 1 cup (250 mL) peeled and sliced fresh mango or frozen mango
      • 1/2 cup (125 mL) freshly squeezed lemon juice
      • 4 cups (1 L) sparkling water to top up, to taste
      • Lemon slices, for garnish (optional)


      Per serving:

      • calories43
      • protein0 g
      • total fat 0 g
        • sat. fat 0 g
      • total carbohydrates 10 g
        • sugars10 g
        • fibre1 g
      • sodium5 mg



      Bring 4 cups (1 L) water to boil, add chai tea bags, and steep for 3 to 5 minutes. Add honey to hot tea and stir until combined. Let cool.


      In blender, place mango, lemon juice, and cooled tea, and blend until mango pieces have liquified.


      Divide among 6 ice-filled glasses and top with sparkling water (mango-flavoured sparkling water would work perfectly).


      Garnish each glass with a lemon slice.



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      Going Pro

      Going Pro

      You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.