Smoothies are convenient and easy to make and make a perfect breakfast. They can be nutrient dense and satisfy daily needs for vegetables and fruits. Adding matcha to smoothie is an easy way to enhance the flavor and add more antioxidants to this healthy beverage.
HOW TO USE MATCHA AS ENERGY BOOSTER
1. Add Matcha to a smoothie
1 large mango (fresh or frozen)
2 frozen bananas
2 large handfuls baby spinach
2 tsp Matcha
1 cup (240ml) light coconut milk
- Pour coconut milk into your blender jug.
- Add sifted matcha and spinach and bBlend until fully mixed.
- Add mango and frozen bananas and blend until creamy and smooth.
2. Warm Latte
If you love the feeling of drinking a cup of hot coffee in the morning, but want to switch to a healthier drink, matcha latte is the perfect choice. Smooth, frothy and milky, this delicious drink is created to warm you up. Matcha latte is very easy to make and doesn’t require any sweetener.
40-70 ml of filtered water
½-1 cup non-dairy milk
1 tsp Matcha
(optional): natural sweetener of choice (stevia, monk fruit extract, honey, coconut nectar)
- Bring the water and let if cool down to 85 degrees Celsius.
- Heat the non-dairy milk and use electric frother to create froth. Remove just before boiling.
- Sift matcha into a mug, add water and mix well until you get a smooth paste.
- Pour in hot frothed milk and add sweetener if needed.
3. Add Matcha to energy bites
Energy balls and bites are normally made with oats, nuts, seeds, coconut, dried fruit, superfoods, and/or nut butters. They make for a great office snack, a quick breakfast in a rush, and a guilt-free dessert to enjoy instead of cake and cookies.
1 cup gluten-free, rolled oats
1 cup raw almond butter or natural peanut butter
½ cup dates soaked in water
½ cup raisins or goji berries soaked in water
¼ cup desiccated coconut (unsweetened shredded)
2 tsp Matcha
(optional): 1 tsp each of other superfoods such as cacao, maca, acai powder
- Soak dates and raisins (or goji berries) in water for at least 30 minutes.
- Drain the soaked dates and raisins and reserve ¼ cup of the soaking water. Set aside.
- Add the oats, raw almond butter, soaked dates and raisins, coconut, and matcha powder to a food processor. Then add the ¼ cup water you used for soaking dates and raising.
- Process until you get a thick, sticky dough; it should look like a thick cookie dough.
- Turn off the food processor. Using hands, make small dough balls or use a small cookie dough scoop.
- Roll each piece of dough into perfectly shaped ball and place on a glass plate or a baking pan covered in parchment paper.
- Put it in the fridge for an hour or in the freezer for 15 minutes.
4. Cold Matcha Coconut Latte
This cold latte is a perfect summery drink for all coconut lovers. Tropical sweetness and intense richness of coconut milk blended with refreshing green and grassy taste of matcha is a summer dream come true. This filling drink is a great breakfast option on hot days.
1 tsp Matcha
2 oz hot water
4 oz coconut milk
- Sift matcha and add it to the milk pitcher.
- Pour in hot water and mix until smooth using the electric frother.
- Pour mixed Matcha into a tall glass, add ice cubes and coconut milk.
4 reasons to drink Matcha Tea instead of Coffee & Energy Drinks
Matcha green tea has been used in Japan for centuries. First in temples to help monks maintain focus and keep awake during meditations, then it gained an indispensable importance in tea ceremonies. Nowadays, matcha is being produced in Japan, China, South Korea and even some African countries, with the best one coming from Japan. What makes matcha different from other types of tea are unique benefits and an addictive flavor. Leaves have a much higher levels of chlorophyll and catechins that make it more nutritious than any other tea type in the world. Moreover, leaves are cleaned of all stems and veins, cut into small flakes and then ground into a fine powder right before packing to make sure nutrient levels are high. So why choosing matcha instead of coffee and other energy drinks?
1. Nutrients in matcha green tea
Energy drinks rarely have any nutrients. Even if energy drinks are labeled as tea, they more than often contain close to zero EGCg. Energy drinks are a source of sugar or other artificial sweeteners and usually have very high caffeine content. Energy drinks can lead to caffeine overdose that might cause serious side effects.
2. Sustained energy
Caffeine from matcha is very different than a caffeine shot from coffee or energy drinks. In combination with L-theanine, matcha is able to give slow and steady energy without the jitters. A cup of matcha usually contains about 60 mg of caffeine, an amount safer and lower than a cup of coffee.
3. Increasing mood
L-theanine is not only keeping caffeine under control, it also increases good mood and improves performance. L-theanine is an amino-acid, with potential anti-stress effect. Although more research is needed, L-theanine together with caffeine might be a reason why matcha has been considered the best meditation drink for centuries. No other energy drink or coffee are known to provide a calming effect.
4. No hidden sugars
Energy drinks can contain many hidden sugars. Coffee usually needs some sweetener to be more enjoyable, and all energy drinks contain at least one type of natural or artificial sweetener. Sugar is never used when preparing matcha in traditional way. In fact, Ceremonial grade matcha has a natural sweetness that gives balance to light bitterness.
HOW TO MAKE MATCHA TEA
Matcha is the most versatile tea in the world. It can be prepared with hot or cold water, any type of milk, still or sparkling water, and used in almost any dessert and dish in the world. A cup of hot matcha in the morning will provide about 60 mg of caffeine and give a steady energy boost.
Caffeine in Matcha Green Tea
While Matcha is not marketed as an “energy drink” it does provide sustained energy. Drinking a cup of matcha green tea gives a longer-lasting energy boost than a cup of coffee. A cup of matcha tea has around 60 mg of caffeine, and amount similar to black teas. Adding one more scoop of matcha will increase the caffeine content to almost 100 mg per cup, similar a cup of coffee – but with added nutrients, EGCg and L-theanine.
Gradual and consistent release of energy from Matcha provides the body with just the right amount of caffeine over a longer period of time rather than giving a huge amount of caffeine all at once. Ingesting high amounts of caffeine in a very short time might be dangerous.
Caffeine in Coffee & Energy Drinks
Coffee and energy drinks contain anywhere from 100 to 500 mg or more caffeine per drink. Ingesting high amounts of caffeine at ones will result in a caffeine crash. The caffeine in these drinks has an acid affect impacting the adrenal glands and causes spikes in adrenaline glucose and insulin levels, which causes the jitters, nervousness, sleeplessness and hunger pangs. Moreover, a daily limit of caffeine intake is around 300-500 mg, an amount that is safer when taken gradually, not at once. High doses of caffeine exceeding 500 mg in one shot can be dangerous.
Neither coffee nor energy drinks contain compounds like L-theanine that allow caffeine to enter bloodstream in a slower way.
Matcha Benefits over Coffee Benefits
Matcha features much higher levels of antioxidants, which might offer potent protection against disease and aging. At 1573 ORAC (oxygen radical absorbance capacity) units per serving, it’s one of the very best sources of antioxidants in the world.
Matcha may help boost metabolism and burning fat by increasing thermogenesis (up to 40%), the rate at which your body burns calories.
Matcha contains catechins, a unique type of antioxidant with potent cancer-fighting properties. Matcha is easier to make. No fancy French press, steam machine or appliance is required.
Matcha provides fiber and nutrients that coffee does not, including chlorophyll, vitamin A and vitamin C.
Can you overdose on matcha?
There have been no reported cases on matcha-overdose, but caution is needed. Both caffeine and EGCg can cause damage if abused. Three cups of traditionally prepared matcha are generally safe. Caution is needed if you are suffering from chronic diseases, are pregnant or breastfeeding. Always consult your health-care provider before including any new ingredients into your diet on a daily basis. Start with a cup of matcha per day to see if you have any negative reactions. Self-treating any serious diseases is not recommended.