How to Make Matcha Part of Your Eating Pattern

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How to Make Matcha:

There are two grades of matcha: ceremonial and culinary.

Although these terms aren’t regulated in the United States, they are important in Japan. Ceremonial matcha is the highest-quality tea made from younger leaves that are stone-ground into a very fine powder and will last up to 6 months when stored in an air-tight container in the refrigerator.

Culinary matcha is made from larger, more mature tea leaves and has a stronger, more bitter flavor. Choose ceremonial matcha for tea and use culinary matcha in smoothies, lattes, or other types of cooking.

To make matcha tea, mix ½ teaspoon ceremonial matcha powder with 3 ounces of water that has been heated to between 175° and 195° Fahrenheit to maximize the taste and health benefits. Whisk briskly to make a frothy tea.

You Can Put Matcha in Food Too!

Matcha adds a beautiful green color and umami flavor to a variety of beverages and foods. Experiment to find your favorite!

  • Stir matcha into cream cheese or butter to spread on toast or crackers.
  • Mix matcha into your favorite smoothie.
  • Blend matcha into plain Greek yogurt and top with fresh berries.
  • Stir matcha into hummus for a snack with raw vegetables.
  • Add matcha to muffin or pancake recipes.
  • Stir matcha into oatmeal for a satisfying breakfast.
  • Sprinkle matcha onto popcorn.

Want to learn more about matcha? Visit our sister post Meet Matcha to read about what matcha is and what health benefits it offers.

By Lynn Grieger, RDN, CDCES, CPT, CHWC

References:

  1. The Magic of Matcha. Lori Zanteson. Today’s Dietitian, April 2021. Vol 23, No. 24, p. 38. https://www.todaysdietitian.com/newarchives/0421p38.shtml
  2. North Carolina State Extension. Camellia sinensis. https://plants.ces.ncsu.edu/plants/camellia-sinensis/
  3. The Republic of Tea. Matcha vs Green Tea:  What is the Difference? https://the.republicoftea.com/tea-library/green-tea-and-matcha/matcha-vs-green-tea-what-is-the-difference/ published 3-26-2020; accessed 7-28-2021
  4. U.S. Department of Health and Human Services. National Institutes of Health. National Center for Complementary and Integrative Health. Antioxidants:  In-Depth. https://www.nccih.nih.gov/health/antioxidants-in-depth last updated 11-2013; accessed 7-27-21
  5. Suzuki Y, Miyoshi N, Isemura M. Health-promoting effects of green tea. Proc Jpn Acad Ser B Phys Biol Sci. 2012;88(3):88-101. doi:10.2183/pjab.88.88
  6. USDA, Agricultural Research Service. 100% orange juice. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102613/nutrients  accessed 7-27-21
  7. National Institutes of Health. Office of Dietary Supplements. Vitamin C Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/ updated 3-22-21; accessed 7-28-21
  8. Web MD. Health Benefits of Chlorophyll. https://www.webmd.com/diet/health-benefits-chlorophyll#  accessed 7-27-21
  9. Kang YR, Park J, Jung SK, Chang YH. Synthesis, characterization, and functional properties of chlorophylls, pheophytins, and Zn-pheophytins. Food Chem. 2018 Apr 15;245:943-950. doi: 10.1016/j.foodchem.2017.11.079. Epub 2017 Nov 22. PMID: 29287463.
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