By: Rachael May, Student NutritionistAs a personal green tea fanatic, I was intrigued to delve into the world of the new trendy health food, matcha powder. Matcha powder is made from grinding up young green tea leaves into a fine powder. The benefits to matcha powder vs regular green tea is monumental, as is it is directly added into your food and beverages, so you’re getting all the nutritional benefits, rather than just soaking the tea leaves in water and throwing all the good stuff out. Nutritional Benefits Matcha powder is an antioxidant powerhouse. To put it in perspective, one cup of green tea made with matcha powder is equivalent to drinking 10 cups of regular brewed green tea in terms of antioxidants. To compare it even more, matcha powder has an ORAC level (a sciency way of measuring antioxidant) of 1348, where blueberries, another high antioxidant stressed food only have a value of 93. Matcha powder is known to contain high levels of antioxidant EGCG (epigallocatechin gallate) which is believed to fight cancer and boost the immune system through antibiotic properties*. Additionally, matcha powder contains high levels of selenium, zinc, vitamin C, chromium, and magnesium. You can also find L-theanine in matcha, which is an amino acid shown to reduce anxiety, and provide a feeling of calmness when coming down from the caffeine. L-theanine additionally increases production of dopamine and serotonin in the brain, leading to improved mood, memory, and concentration. Last but certainly not least, matcha powder contains high amounts of Polyphenols. Polyphenols are an excellent source for antioxidants that help the body fight against type two diabetes, alzheimer's, cancer, and heart disease. Additionally, the leaves used for matcha powder are grown in the dark, as well as ground up in the dark to protect and increase nutrient content. *Note: like anything else, matcha should be consumed in moderation to be a part of a balanced, healthy diet How to use it The uses for matcha powder are endless. You can use matcha for beverages, smoothies, baked goods, and so much more. For Beverages Matcha powder is most commonly used for hot and cold beverages, just as tea would be. To make it, you combine the powder with a hot water or milk, and whisk it up until all the matcha is combined. From there, you can drink it straight or you can chill it and pour over ice to enjoy cold. Vanilla Matcha Latte This recipe is a perfect twist on your basic cup of joe and can be enjoyed hot or cold! Ingredients 1 tsp matcha powder 1/3 cup hot water ⅔ cup milk of choice 1-2 tsp sweetener of choice Directions:
Honey Matcha Basil Lemonade A refreshing treat for summer get togethers, this twist on classic lemonade is guaranteed to be the talk of the crowd! Ingredients 10 basil leaves 2 cups boiling water + 2 cups cold water 1/3 cup honey 1/2 cup fresh squeezed lemon juice 2 tsp matcha Directions
For Smoothies Instead of reaching for that coffee, try drinking smoothies with matcha powder for a green boost of energy! Check out some of our recipes for blended matcha goodness. Matcha Super Green Smoothie This super green smoothie is packed with vitamin C, iron, and antioxidants to kickstart your day. Ingredients 1 cup frozen mango chunks 1 handful spinach 1 ripe banana, frozen into slices 1 tsp matcha powder 1 cup milk of choice Directions
Coconut Matcha Smoothie This sweet and nutty smoothie is filled with potassium, iron, and fiber to start your day off right! Ingredients 1 cup milk of choice 1 tsp matcha powder 1 tsp vanilla extract 1 ripe banana, frozen into slices 1 tbsp unsweetened flaked or shredded coconut 1 tbsp milled flax and chia blend (can be regular, I prefer ground because it blends better) Directions:
For Baked Goods Matcha powder takes baked goods to a new level. While giving a great natural green hue, you also get to pack in some antioxidants to these yummy treats! Blueberry Matcha Muffins The combination of blueberries and matcha powder makes these muffins antioxidant powerhouses that can be enjoyed for breakfast, as a snack, or for dessert! Ingredients 1 cup oatmeal 1 cup flour ¼ cup almond flour 1 ½ tsp baking soda 1 ½ tsp baking powder 1 ½ tbsp matcha powder 1 tsp salt 2 eggs ½ cup brown sugar 1 cup milk of choice 2 ½ tbsp coconut oil 1 cup blueberries Directions
For Snacks
Snacks with matcha incorporated them are great for a little burst of energy between meals. Check out some of our snacks that use matcha powder! Coconut Matcha Energy Bars Filled with healthy fats, natural sugar, and fiber, these coconut matcha energy bars make the perfect homemade snack! Ingredients 1 1/3 cups dates pitted 1/2 cup almonds 1/2 cup cashews 1/4 cup flax seeds 1 tsp vanilla bean or pure vanilla extract 1 tbsp matcha powder 2 tbsp cacao nibs unsweetened 1/4 cup unsweetened coconut flakes Directions
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ABOUTTerps With Taste is run by the Student Nutritionist Team with University of Maryland Dining Services. We write content for students, by students. Enjoy! Categories
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April 2024
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