These healthy matcha recipes are loaded with nourishing antioxidants & contain l-theanine, which helps promote “feel good” chemicals in your brain. Enjoy one or all of these 10 must-make healthy matcha recipes for “Matcha Madness”, and learn all about the health benefits of antioxidant rich matcha green tea!
If you’re a college basketball fan, did you catch my play on words??? Ha, ha!
Sadly, none of my alma maters {SMU Mustangs, San Diego State Aztecs, USD Toreros} will be going to the final four in the March Madness tournament this year.
But that’s not stopping me from putting together my own celebration with these 10 must-make healthy matcha recipes, and sharing all the fabulous health benefits of matcha green tea with you
Let’s start with the health benefits…
Health Benefits of Matcha Tea
Matcha, which means “powdered tea”, is made from whole green tea leaves, and is a potent source of antioxidant-rich polyphenols which may have numerous health benefits. While traditional green tea is also rich in antioxidants, matcha tea may contain 2-3 times more EGCG {epigallocatechin} than traditional green tea, along with trace amounts of vitamins and minerals {A, B-complex, C, E, and K}.
WHAT’s THE SCOOP ON EGCG?
EGCG is the main catechin, a disease-fighting flavonoid and antioxidant, in tea, and is thought to be involved in protection against cardiovascular disease and certain cancers. EGCG has also been linked to improved brain health and cognitive function, type 2 diabetes prevention, dental health, and weight loss~albeit a very modest effect, and which may also be associated with caffeine in tea.
The health benefits of consuming green tea are generally associated with 2-5 cups of regular green tea which provides ~ 100-200 mg of EGCG. Since matcha tea is much more concentrated than traditionally brewed green tea, stick to no more than 1-2 cup of matcha per day.
Liver toxicity has been associated with green tea extract supplements, and it’s unknown if this is related to the extraction process used in producing the supplements, or to excessive amounts of green tea catechins. More is not always better.
ANOTHER “FEEL GOOD” BENEFIT OF DRINKING A CUP OF MATCHA TEA…
Matcha contains greater levels of L-theanine, an amino acid, than other types of green tea. L-theanine may help increase “feel good” chemicals in the brain, and increases alertness while also promoting mental relaxation. Sounds good to me!
SOME FINAL NOTES ABOUT MATCHA…
Matcha contains more caffeine than regularly brewed tea, but less than a cup of coffee. Most matcha teas range from 50-75 mg of caffeine per cup {when made with 1 teaspoon of matcha powder}, so try and consume matcha {and other caffeinated beverages} at least 6-8 hours before bedtime to ensure a good night’s sleep!
Also, although there has been some concern about lead contamination in matcha, and in green tea in general, ConsumerLab.com recently tested several varieties of matcha, including DoMatcha, Kirkland Signature {Costco}, Rishi, Tevana, and The Republic of Tea. All were found to be virtually free of lead, pesticides, and other heavy metals. You can read an overview of the Consumer Lab green tea results here.
REFERENCES & ARTICLES TO LEARN MORE ABOUT MATCHA & GREEN TEA
- Foods That Fight Cancer: Tea at American Institute for Cancer Research {AICR}
- 7 Things You Should Know About Matcha at Health
- The Health Benefits of Tea at Web MD
- Matcha-Even More Powerful Than Regular Green Tea? at Authority Nutrition
And now for the matcha-licious recipes…
10 Must Make Healthy Matcha Recipes
No. 1 | Coconut Matcha Energy Bars {GF, V, GrF} ~ Grateful Grazer
No. 2 | Matcha Power Smoothie Bowl {GF, V, GrF} ~ The Nutrition Adventure
No 3. | Bittersweet Chocolate Matcha Truffles {GF, Veg, GrF}~ Abby Langer Nutrition
No. 4 | Matcha Rainbow Overnight Oats {GF w/ gluten-free oats, Veg} ~ Abbeys Kitchen
No. 5 | Ginger Matcha Chia Pudding w/ Strawberries & Mango {GF, V, GrF, LF option}~ The Spicy RD
No. 6 | Matcha Shortbread Cookies {Use gluten-free flour for GF version, Veg} ~ Dana White
No. 7 | Mini Matcha Green Tea Cupcakes {Use gluten-free flour for GF version, Veg} ~ Lively Table
No. 8 | Matcha Green Tea Smoothie {GF, V option, GrF, LF option} ~ The Nutritionist Reviews
No. 9 | Matcha-Almond Skillet Blondies {GF, Veg, GrF, LF option} ~ Kellie’s Food to Glow
No. 10 | No Bake Raw Matcha Cheesecake Bites {GF, Veg, GrF} ~ The Foodie Dietitian
Guide to abbreviations: GF = Gluten-Free, Veg = Vegetarian, V = Vegan, GrF = Grain Free, LF = Low FODMAP
Thanks so much to my food blogger friends and dietitian colleagues for sharing their healthy matcha recipes and photos with me. I hope you will check out all their yummy recipes!
And now for the big question…
Are you a college basketball fan, and, if so, what team are you rooting for in this years March Madness Tournament???
Is there anything else you’d like to know about matcha tea or the health benefits of green tea in general? I love hearing from you, so please leave a comment, or ask a question, and have a most delicious week!
