Healthy Matcha Recipes

All you need for a incredibly healthy and benefical drink is water, maybe some honey and a teaspoon of matcha.  Matcha literally means powdered tea. It is the finely ground powder of green tea leaves.  Unlike typical tea made from leaves steeped in hot water, the powdered tea is dissolved in water (or milk).  Since the whole leaves are ingested, it is more potent than typical green tea.

img_9459

Matcha Latte

Matcha is rich in an antioxidant called polyphenols.  Research has shown that polyphenols can help protect against heart disease and cancer and may help regulate blood sugar.  One study showed that rats fed high fat diets along with matcha, had lower total cholesterol levels, raised HDL levels (good cholesterol) with lowered LDL levels (bad cholesterol) and lower triglyceride levels then rats fed just the high fat diet without matcha.  Of course this study was done on rats, but is shows some promise especially for those concerned with their blood lipids. [1]

Many who consume matcha, claim it provides more calm energy then typical caffeinated drinks.  It is believed this is due to the high theanine content.   Theanine is a nondietary amino acid that can help with relaxation without causing sedation.  The theanine in the matcha helps to blunt the stimulating effects of the caffeine.

Below are a few Matcha recipes for you to try.  Personally I am a fan of matcha lattes.  Matcha can have a slightly grassy taste and the sweetness from the milk can help to balance it.

Copycat S-bucks Matcha Latte

  • 1 tsp matcha powder
  • ¼ cup boiling water
  • ¾ cup milk of choice (I really like plain coconut milk or whole milk here, but any kind will do. Just note if your milk is sweetened use less honey.)
  • 1 tsp honey

Bring water to a boil and whisk in matcha powder. Pour into mug. In a small sauce pan heat up milk and honey.  Whisking the whole whole time. (or use a milk frother if you have one.) Once frothy slowly pour into the matcha mixture.

 

Collagen Matcha Latte

(Collagen is great for skin health and has some benefits to joints. However, it should not be taken in higher doses as a protein supplement due to it being  less effective than other protein sources)

  • ¼ cup water
  • 2 Tb collagen peptides
  • 1/8 vanilla extract
  • 1 tsp matcha
  • ¾ cup milk (I prefer coconut or whole milk here)
  • 1 tsp honey
  • pinch of cinnamon

Bring water to a boil and whisk in matcha powder and collagen. Pour into mug. In a small sauce pan heat up milk, honey and vanilla.  Whisking the whole time.  Once frothy slowly pour into the matcha mixture. Top with a sprinkle of cinnamon

img_1785

Iced Matcha

Iced  Matcha 

  • 2 teaspoons Japanese matcha green tea
  • 8 ounces cold water
  • 1 tsp of honey (totally optional, I prefer it without)

Shake in a shaker bottle with blender ball OR in a mason jar with a few ice cubes. Shake until nice and frothy.  If the taste is too grassy for you top with milk of choice and pinch of cinnamon.

 

Matcha protein smoothie

  • 1 cup milk of your choice
  • 2 tsp matcha
  • 1 tsp vanilla
  • 1 scoop vanilla protein powder
  • 1/2 frozen banana
  • handful of greens (kale leaves torn from the stem or spinach)

Place in blender and blend till smooth.

If drinking teas isn’t your thing but you still want in on the health benefits of matcha you can:

  • Add 1 tsp to pancakes or muffins.
  • Mix in with yogurt
  • Add it your protein smoothie.
  • Mix it in your chia seed pudding (look for some recipes later this month, I am currently taste testing a few out now)
  • Add to overnight oats.

 

Are you a matcha fan? If so, how do you like to consume it?

 

 

References

[1] Xu P, Y. L. (2016, Jan). The effects of the aqueous extract and residue of Matcha on the antioxidant status and lipid and glucose levels in mice fed a high-fat diet. . Food Funct. , 294-300.

 

4-healthy-matcha-recipes-3

 

 

 

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s