A Nutritionist’s Matcha Recipe & the Benefits You’ll Reap

Matcha in Mexico, bought it with me!

If you follow me on Instagram, @jordanbruce.nutrition, you already know my obsession with matcha. I love matcha because of the taste, but there are tons of health benefits as well. I switched off daily morning coffee years ago to support my nervous system and adrenal glands (HPA axis). If I was in fight or flight all day for work, why would I want to consume a beverage that pushes me further into the sympathetic nervous system. I now drink matcha, feeling calmer and more grounded.

Not sure if you’re being impacted by stress? See this blog post, I’ve included a checklist for you!

THE BENEFITS

1. Very high in antioxidant EGCG (catechins) which contains cancer fighting compounds.  Catechins are known to fight the effects of free radicals from pollution, UV rays, radiation, and chemicals, which can lead to cell and DNA damage.

2. There is some literature that matcha is liver protective. I love supporting the liver as it has over 500 functions and impacts every area of the body. When we improve and support our detoxification pathways we rid the body of toxins and waste. Of course, this is just one item to include in your day of healthy eating.

3. L-Theanine is in matcha and this leads to alpha brain wave activity which leaves us feeling relaxed and less stressed. We stay alert, but also avoid any caffeine crashes. Basically, the opposite of how coffee makes most people feel; anxious and jittery. This is also beneficial for our blood sugar levels, energy and weight.

4. There is some research to suggest matcha helps lower LDL, the cholesterol level we often monitor in relation to HDL. A perfect drink to support a healthy heart!

5. It also can be anti-pathogenic helping with dysbiosis and H. pylori.

It’s very important you use good quality matcha as it impacts the taste and likely the health benefits. I use organic matcha and I usually order from Soar Organic (not sponsored). Love JOYA for their turmeric and cacao

In my latest reel on Instagram, I cite all the research so head there too!

Jordan’s matcha

THE INGREDIENTS FOR JORDAN'S GO TO MATCHA

1. 1 tsp quality organic matcha.

   The matcha grade is up to you. I am a snob and only use ceremonial

2. 1 cup unsweetened dairy-free milk

   If using store bought, I like Eden Organic Soy (12 grams of protein per cup) or Silk unsweetened soy. You can choose if you prefer to get calcium fortified milk or not, it’s often beneficial with younger kids at home. Homemade is always the thickest and free from all fillers. My favourite is probably walnut milk or cashew almond.

3. 1/2 cup hot water added to latte

   If you are not adding milk, please ensure your water is not above 195-200 degrees as you’ll burn the matcha and it will taste bitter

4. 1/4 tsp organic true cinnamon, I love Gathering Place spices from Eternal Abundance I often add this at the end

5. Any adaptogens, medicinal mushrooms or tinctures you love. Very optional, but in the Fall/Winter I add chai spices to warm me up

   see my medicinal mushroom guide here
   

Directions

• heat kettle to 185-195. I don’t recommend going higher as it will burn the matcha and taste bitter

• froth soy milk or milk of choice in frother

• pour desired amount of water into a small bowl with 1 tsp of matcha and whisk in a Z shape or use a frother wand

• add to your favourite mug and top with warm milk

• option to add sweetener

• add true cinnamon

I recently bought the Breville hot chocolate maker and it makes life so much easier. I simply choose the kettle temperature I want (195 or lower) to avoid burning. I have the option of adding my matcha directly to the hot chocolate machine. This is awesome because I don’t have to worry about milk boiling over in a pot and I can save my blender for smoothies. Heating up hot water or soup in a plastic blender isn’t ideal as it’s not meant for hot liquids and it becomes an endocrine disrupter negatively impacting your hormone health.

You could also just use any milk frother and top your non boiling water and whisked matcha with non dairy milk. You have options!

I’ve never found the need to add sweetener, but since I’ve done my own DNA testing I’ve learned I have a gene variation and things that are very bitter for others, aren’t that bitter for me. I wrote a blog all about my results here.

If you feel you’d like some sweetness, add a dash of ground vanilla, maple syrup, vegan honey or kindly sourced honey if you’re not vegan. Again, if using only water, make sure it doesn’t get too hot and burn the matcha leaving it bitter.

Any questions pop them into the comment section! What’s your favourite matcha recipe?

Also, be sure to check out my medicinal mushrooms guide.

Jordan

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