Matcha 101: what it is and how to use it
I love matcha! I drink it every single day. Some days I mix it up with the powders and flavours I use, but the OG version is made using just 2 ingredients, and in this blog post I’m sharing just how I make it, why it’s so amazing, and how you can customise it to make it your own.
Origins of Matcha
Matcha is a traditional Japanese green tea, finely ground down into a vibrant green powder. The way the leave are grown is unique. The leaves have a higher chlorophyll content making them a distinctive bright green colour due to the process of shading the plants before they’re harvested.
Unlike green tea, which is made from steeping tea leaves, matcha is made using the whole leaf - meaning you get so many more health benefits from drinking it.
Benefits of Matcha
I love matcha for it’s taste, but I also know that by drinking it I am really taking the time to nourish my body. It’s also such a fun ritual to start the day. I make mine using traditional tools like this wooden whisk and scoop - it becomes a mindful part of my day - unlike grabbing a coffee to-go.
The reasons matcha is so good for you:
ANTIOXIDANTS:
In simple terms, antioxidants protect the cells in your body against free radicals which can damage cells.
GENTLE CAFFEINE:
Coffee in the morning might sound like a good idea, but it’s likely to leave you feeling jittery, anxious, and wanting more. Although matcha has caffeine, it also has L-Theanine, an amino acid that when paired with caffeine allows it to be released slower and has a calming effect on the body.
RITUAL:
There is something so mindful about making matcha that you don’t get with other drinks. The way you have to prepare it doesn’t feel like a chore, as the steps are simple, but it still makes you stop and pause. You can catch your breath before mindlessly gulping down your morning beverage.
The Tools
I use a traditional wooden whisk to make my matcha but you could also use an electric hand frother.
I also use a traditional wooden scoop to measure out my matcha but a teaspoon works just fine too!
A little bowl that’s wider than your mug is great for whisking the matcha to make sure it blends evenly and there are no lumps
The Recipe
1 tsp / scoop matcha powder
Hot water
Preferred milk (I make my own almond milk - find the recipe here)
Optional: collagen, cinnamon, mushroom powders, adaptogens
To Make:
Scoop a small amount of matcha powder into your mixing bowl
Top with enough hot water to cover the powder
If using the wooden whisk, whisk from side to side and make a zig-zag shape - keep going until little bubbles form (note: if you’re using an electric whisk you might want to add more water)
You can then top with your desired amount of water, and add some steamed milk
The key with matcha is to make it your own. I like a bit of water and a bit of milk, but you might prefer to have just water or more milk.
Note: I make sure I have a hard stop drinking any caffeine/theine at 12:30 pm latest. You don’t want caffeine messing with your sleep routine.
Customising your matcha
One of the reasons I love matcha, is unlike Coffee, it’s so easy to add in other herbs, flavours, and adaptogens without comprimising on taste or nutritional value.
You can experiment with things like cinnamon, vanilla stevia, or other powdered herbs depending on your mood. Here are some of my top additions for you to try:
Collagen:
I use a brand called ‘Ossa’ in the UK and ‘Vital Protein’ in the US. I usually add one small scoop which also helps the “froth” on the matcha if you’re making it with mylk.
It has no flavour, but the health benefits are countless, here are some of the main reasons I love it:
Gut Health: Collagen contains amino acids that support the lining of the digestive tract. Consuming collagen powder may help improve gut integrity and reduce gut permeability, potentially supporting a healthy digestive system.
Aging Support: As we age, our natural collagen production decreases, leading to various signs of aging. Adding collagen powder to your diet may help replenish collagen levels and address age-related concerns.
Wound Healing: Collagen is involved in the process of wound healing. Consuming collagen powder may potentially enhance the body's ability to heal wounds and injuries.
Weight Management: Collagen is a protein that can promote satiety and help control appetite. Including collagen powder in meals or snacks may aid in weight management by reducing overall food intake.
(note: I avoid having collagen every day, as sometimes it over-stimulates my skin growth and can produce little bumps on my face, they do go away very quickly after I stop, but like anything, I’d always recommend trying it out and see what works best for you)
Cinnamon:
I love the flavour but also for its many health benefits that compliment nicely the functions of the other add-ons in my Matcha;
Antioxidant Properties: Cinnamon is rich in antioxidants, which help protect cells from oxidative damage caused by free radicals. Antioxidants contribute to overall health and may play a role in reducing the risk of chronic diseases.
Anti-Inflammatory Effects: Cinnamon contains compounds with anti-inflammatory properties that may help reduce inflammation in the body. Chronic inflammation is linked to various health issues, including heart disease and certain types of cancer.
Blood Sugar Regulation: Cinnamon may help improve insulin sensitivity and lower blood sugar levels by mimicking the effects of insulin and increasing the uptake of glucose into cells. This makes it potentially beneficial for people with insulin resistance or type 2 diabetes.
Antimicrobial Properties: Cinnamon has natural antimicrobial properties that may help inhibit the growth of bacteria, fungi, and even some viruses. This makes it a useful spice for food preservation and possibly for promoting oral health.
Digestive Health: Cinnamon can aid digestion by reducing gas, bloating, and indigestion. It may also help inhibit the growth of harmful bacteria in the digestive tract.
Skin Health: Some studies suggest that cinnamon's anti-inflammatory and antimicrobial properties might be beneficial for certain skin conditions, such as acne.
Tremella Mushroom Powder:
Tremella has been used by Chinese and Japanese herbalists for thousands of years as a potent Jing and Chi tonic. Its reputed benefits span across multiple bodily systems, including the lungs, kidneys, heart, brain, and immune system. The fungus has been used to address conditions such as heat and dryness, fluid replenishment, chest congestion, asthma, constipation, blood sugar balance, cholesterol reduction, and inflammation.
Here’s why I use it:
The immune-boosting polysaccharides in Tremella stimulate the production of superoxide dismutase (SOD), a vital antioxidant enzyme protecting and regenerating the skin (hence why it’s know as the “skin food” of the industry.
Tremella fuciformis might have a role in neurodegenerative diseases like Alzheimer's, and Tremella fuciformispolysaccharide (TFPS) may counteract oxidative stress and skin aging by upregulating SIRT1 expression.
Overall, Tremella is a valuable fungus with historical, culinary, and medicinal significance, offering potential health benefits ranging from skin care to immune support.
