Low FODMAP Iced Ginger Lemon Tea Latte

Total time25 min

Prep time5 min

Cook time10 min

Few drinks hit the sweet spot between refreshing and genuinely soothing the way a cold, frothy tea latte does on a warm afternoon. This one layers a deeply fragrant ginger-black tea concentrate — simmered low and slow, then brightened with fresh lemon juice — under a cloud of frothed milk, all poured over a tall glass of ice. The result is zippy, a little spicy, subtly sweet, and seriously satisfying for two. Navigating sweeteners and dairy can be tricky when you're keeping FODMAPs in check, but maple syrup at the portion used here stays within tested thresholds, and the milk quantity per serving is well below the point where lactose becomes a concern. Fresh ginger is steeped and then strained out entirely, so you get all that warming, aromatic punch without overdoing it. Frothing the milk takes about thirty seconds with a handheld frother — or just shake it in a jar — and suddenly your kitchen feels like a café. It's an easy, elegant drink that proves eating (and sipping) within your limits doesn't have to mean settling for less.

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Ingredients

2 servings

For the ginger tea concentrate

1 cup water
2 black tea bags
Ingredient note
Black tea is only a FODMAP concern when brewed very strong, since natural sugar levels rise with brew strength; this recipe steeps 2 tea bags in about 2 cups of liquid, an ordinary (not strong) brew, so a serving is likely fine on a low FODMAP diet. If you prefer to always avoid black tea bags, please tap it and change its rating to Red.
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1 oz fresh ginger, peeled and thinly sliced (about a 2-inch piece)
3 tbsp maple syrup
3 tbsp fresh lemon juice (from about 1 large lemon)

For the latte

1 cup milk
Chef's tip
Lactose-free milk works 1:1 in cooking and baking and tastes slightly sweeter.
1 cup ice cubes

For serving

2 thin lemon slices (optional)

Instructions

1
Combine the water and sliced ginger in a small saucepan over medium heat. Bring to a gentle simmer and cook for 5 minutes, until the liquid is fragrant and lightly golden.
2
Remove the pan from the heat, add the tea bags, and steep for 4 minutes. Remove and discard the tea bags without squeezing them, then stir in the maple syrup until dissolved.

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