Black Chai With Milk
A delicious chai has the same warming feeling as a cup of joe. Black tea provides some caffeine, plus it may help keep blood pressure regular and protect against heart disease. Adding in some milk gives the drink a creamy consistency, while also providing protein, calcium and vitamin D, says Bowerman. Spices (e.g. ginger, cinnamon, cardamom) take the flavor to the next level and act as antioxidants. There are plenty of chai spice blends; go-getters could also make their own.
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Hot Lemon Water
Why make things complicated in the morning when they don't need to be? A glass of hot water with lemon does the body some serious good. Many celebs swear by the simple drink and the hype has reached pretty crazy levels. Yes, there are some outlandish claims out there, but the body does get dehydrated at night, so a glass of hot lemon water is a great way to replenish and kick start systems. Some also find the hotter temperature and lemon more palatable compared to cold, plain water.
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Hot Cocoa Made With Nonfat Milk
You had us at "hot cocoa." That said, we're talking about a more virtuous — but still delicious — drink than the one you might have had in mind. Bowerman suggests mixing dark cocoa powder made with little-to-no sugar and some milk. The combination is similar to coffee with milk or cream, but the caffeine is minimal. (One tablespoon of dark cocoa powder "technically" does not have caffeine, but Bowerman says it really has about 12 mg, compared to about 100 mg in a typical cup of coffee.) Cocoa powder has antioxidant-rich polyphenols which are associated with a reduced risk of heart disease while milk provides vitamin D, protein and calcium.
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Yerba Mate Tea
Think of yerba mate as the South American superfood tea. It's a good option for those who don't want to give up caffeine because it has roughly the same amount as coffee. Some also believe it boosts mood and concentration. Yerba mate has grassy notes that some might find to be an acquired taste. Most will find the balance just right in a latte.
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Rooibos Tea
There's an opportunity to get creative with teas when exploring coffee alternatives. Bowerman says that having a cuppa of rooibos is an excellent way to start the day. It is sometimes known as "red bush tea" because it is made from the leaves of a South African shrub. The red-brown tea has a woodsy aroma and a slightly sweet taste — and the clincher is, it doesn't get bitter even with extended brewing.
Rooibos is also a good source of antioxidants, like other plants — but it stands out because it's abundant in aspalathin. According to Bowerman, it's unique to rooibos and is anti-inflammatory, plus it aids with immune function and it helps support normal blood sugar ranges.
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