Blog Category: Recipes

• 1 1/4 cup filtered water, more as needed
• 1 serving Truvani vanilla protein powder
• 1 tablespoon organic ground flaxseed
• 1-2 tablespoons Artisana Organics raw pecan butter
• 1/4 - 1/2 cup frozen organic cauliflower rice (optional) 
• 1/2 cup frozen organic mixed berries
• 1-2 handfuls frozen organic baby spinach or other leafy greens

• Unsweetened coconut milk (homemade or from the can) for filtered water. 
• Be Well By Kelly's collagen protein powder instead of Truvani. 
• 1 tablespoon Bulletproof Brain Octane, MCT oil, or 1/4 - 1/2 avocado for nut butter. 
• Blueberries, blackberries, cranberries, raspberries, or strawberries for mixed berries. 

WHAT ARE SUPERFOODS?

WHAT ARE ADAPTOGENS?

• Maca – A nutrient-dense root that boosts mood, energy, and fertility (5).
• Reishi – A medicinal mushroom used to improve mood, energy, and overall well-being (6, 7).
• Ashwagandha – A mood-enhancing herb that protects the body from stress and anxiety (8).

ARE ADAPTOGENS SAFE?

LEARN MORE ABOUT ADAPTOGENS

• The Beginner’s Guide to Ashwagandha by The Herbal Academy
• The Best Herbs to Support Active Bodies by The Herbal Academy
• Adaptogens: Herbs for Strength, Stamina, and Stress Relief by clinical herbalist and ethnobotanist David Winston and co-author Steven Maimes
• Body into Balance: An Herbal Guide to Holistic Self-Care by clinical herbalist Maria Noël Groves
• Adaptogens: 75+ Herbal Recipes and Elixirs to Improve Your Skin, Mood, Energy, Focus, and More by herbalist Agatha Noveille

Blueberry Muffin Superfood & Adaptogen Smoothie

• 1 1/4 cup filtered water or unsweetened almond milk, more as needed
• 1 serving vanilla protein powder
• 1 teaspoon Navitas Organic Superfood+ Adaptogen Blend
• 1 tablespoon organic ground flaxseed
• 1-2 tablespoons raw almond butter
• 1/4 teaspoon ground Ceylon cinnamon
• 1/4 - 1/2 cup frozen cauliflower rice
• 1/2 cup frozen wild blueberries

• Unsweetened dairy-free milk of choice for almond milk.
• 1 serving of Moon Juice’s Spirit Dust Adaptogen Blend OR Four Sigmatic Adaptogen Blend for Navitas Organics Superfood+ Adaptogen Blend.
• Raw nut butter of choice or sun butter for almond butter.
• 1 cup organic leafy greens for cauliflower rice.
• Mixed berries for blueberries.

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My favorite way to start each workday is by sipping on a warm cup of matcha green tea. I first learned about this energizing, antioxidant-rich green tea when I worked as a research assistant at the University at Buffalo’s School of Public Health and Health Professions during grad school. My colleagues and professors would sip on their green tea and tout its health benefits. They were so convincing that I swapped my afternoon cup of coffee for green tea too. Then one day at a trendy coffee shop, I noticed a different type of green tea on their menu, matcha, and I had to give it a try. I’ve been hooked ever since!

WHAT IS MATCHA?

Matcha is a Japanese green tea powder made from finely ground green tea leaves. Known for its delicate, umami flavor and vibrant green color, this tea is a favorite in Japan and worldwide. While matcha was traditionally reserved for the Japanese tea ceremony, it’s an everyday drink today, thanks to its health benefits.

MATCHA GREEN TEA BENEFITS

Matcha is jam-packed with health-promoting compounds, including chlorophyll and catechins, a class of plant compounds with potent antioxidant properties. Catechins, specifically epigallocatechin gallate (EGCG), inhibit cellular oxidation, prevent free radical damage to cells, and are considered the most effective cancer-fighting polyphenol in green tea (1, 2).

Unlike loose-leaf tea, matcha contains the nutrients from the entire tea leaf, resulting in greater antioxidants than regular green tea. In fact, one study showed the concentration of EGCG available from drinking matcha to be 137 times greater than China Green Tips green tea and at least three times higher than the largest literature value for other green teas (3).

Frequently referred to as mood and brain food, matcha is also rich in L-Theanine, an amino acid that improves mood, focus, and concentration (4). Matcha has also been shown to improve attention, reaction time, and memory (5, 6).

Other studies suggest that matcha may improve heart health (8, 9, 10), support a healthy metabolism (11, 12), and decrease the risk of liver disease (13).

My personal fascination with matcha is how it makes me feel. There’s a level of calm, focused energy from drinking matcha that I don’t get from coffee. I also don’t get heartburn as I used to when I drank two cups of coffee every day. These are major benefits in my book!

WHERE TO BUY MATCHA GREEN TEA

Buying matcha for the first time can be a daunting task – there are so many brands to choose from, and they vary widely in quality. The first and most important thing to know is that matcha is customarily divided into two grades: ceremonial and culinary. The separation comes down to harvest times, impacting each grade’s color, flavor, and uses. Ceremonial matcha has a bright and vibrant green color, fresh and slightly sweet flavor, and is most suitable for drinking in teas and lattes. On the other hand, culinary grade matcha has a less vibrant green color, bitter and robust flavor, and is typically used to cook and bake.

To make the best tasting matcha green teas or lattes, look for an authentic (Japanese origin), organic, high-quality ceremonial matcha with no added sugar. My favorite brands are Pique and DōMatcha, which you can get on Amazon or their websites. Pique screens all of its teas for heavy metals, pesticides, and toxic mold. DōMatcha is also clean, additive-free, and tested by an independent lab for residual chemicals from pesticides, herbicides, fungicides, and radiation. I switch back and forth between Pique's Sun Goddess Matcha and DōMatcha's Ceremonial Organic Matcha and Summer Harvest Organic Matcha. DōMatcha's Summer Harvest is higher in catechins and has an earthier flavor than their Ceremonial Organic Matcha, which has a sweet, clean flavor. Experiment and see what you like best!

HOW TO MAKE MATCHA GREEN TEA

Traditionally, matcha green tea is made using a sieve, bamboo whisk, hot water, and 1/2 to 1 teaspoon matcha. You can also add your favorite milk and adjust quantities for thick or thin matcha as you prefer.

1. Sift matcha: Sift 1/2 to 2 teaspoons of matcha green tea powder in a large mug or drinking bowl. The amount varies depending on how thin or thick you like your matcha (1 teaspoon is a great place to start).
   
   
2. Add hot water: Add a small amount of hot water (2-3 fl oz). The ideal water temperature for matcha is 80°C or 176°F (below boiling).
   
   
3. Whisk: Whisk in a light, zig-zag motion until a layer of green froth appears.
   
   
4. Add more hot water or milk: Add more hot water to make a tea or warm milk (3 to 5 fl oz) to make a latte.

Optional:

• Sweeten it to taste using organic liquid stevia or raw local honey if desired.
• Supercharge it: Give your matcha green tea latte a boost by adding 1 teaspoon maca powder and/or 1/2 teaspoon ashwagandha powder. Maca and ashwagandha are powerful adaptogens, helping your body better adapt to stress and fatigue (15).

Don’t have a bamboo whisk? Don’t stress! Add your chosen ingredients to a blender and blend on high for 15 seconds until frothy and smooth. Pour into your favorite mug and enjoy!

OTHER HELPFUL TIPS

If you see matcha on the menu at your favorite coffee shop, ask if it’s premixed with sugar before ordering it. I was shocked when I found out how much sugar was in Starbucks’ matcha green tea. A 16 fl oz grande contains 32 g of sugar, while a 20 fl oz venti contains 43 g of sugar (16). That’s more sugar than a Snickers bar! Avoid the potential sugar crash and save money by making your own matcha green tea lattes at home.

MY GO-TO DAIRY-FREE MATCHA GREEN TEA LATTE RECIPE 

EQUIPMENT

• Sieve
• Bamboo whisk
• Large teacup or drinking bowl  

INGREDIENTS

• 1 teaspoon matcha green tea
• 2 ounces hot water
• 6 ounces warm unsweetened almond milk (or nut milk of choice)
• organic liquid stevia or raw honey, to taste

Optional: 

• 1 teaspoon maca powder
• 1/2 teaspoon ashwagandha powder

INSTRUCTIONS 

1. Sift matcha in a large teacup or matcha bowl.
2. Add a small amount of hot water (2-3 fl oz). The ideal water temperature for matcha is 80°C or 176°F (below boiling).
3. Whisk the matcha and water in a light, zig-zag motion until a layer of green froth appears.
4. Add warm milk.
5. Sweeten it to taste if desired. Stir and enjoy!

NOTES

Use organic ingredients when possible.

SIMPLE SWAPS

• Coconut milk, cashew milk, or milk of choice for almond milk
• Raw local honey for organic liquid stevia 

Don’t have a bamboo whisk? Don’t stress! Use an electric frother or add the ingredients to a blender and blend on high for 15 seconds until frothy and smooth. Pour into your favorite mug and enjoy!

Have you ever tried matcha? If so, what’s your favorite way to make it? Do you supercharge it with any other ingredients? I’m always looking for new ways to pump up my matcha, so please share. I’d love to hear from you!

HOMEMADE ALMOND MILK

• 1 cup raw almonds, soaked overnight
• 4 cups filtered water
• pinch Celtic sea salt

• ½ teaspoon pure vanilla bean powder 
• ¼ teaspoon ground Ceylon cinnamon

1. Place the almonds in a glass container and add enough water to cover the almonds by about 2 inches. Cover and refrigerate overnight or about 12 hours. 
2. Drain and rinse the soaked almonds and place them in a high-speed blender. Add filtered water and optional add-ins (if using). 
3. Blend on high for 2-3 minutes until smooth & creamy.
4. Pour almond milk into a nut milk bag or cheesecloth over a large bowl. Squeeze the bag so that the milk flows into the bowl. The almond pulp should be left inside the bag and discarded.
5. Pour milk into a glass container. Cover and refrigerate. Use within three days. Stir or shake well before using.

HORMONE HEALTHY CHOCOLATE DREAM SMOOTHIE

INGREDIENTS

• 1 cup unsweetened almond milk
• 1 serving of chocolate protein powder
• 1 tablespoon raw cacao powder
• 1 tablespoon ground flaxseed
• 1-2 tablespoons raw cashew butter
• 1/2 cup frozen cauliflower (optional) 
• 1 small frozen banana, previously peeled and sliced
• 1/4 teaspoon ground Ceylon cinnamon
• pinch of Celtic sea salt

• 1-2 handfuls of leafy greens (baby spinach, bok choy, swiss chard) - I like to buy mine fresh and freeze right away for smoothies
• Top with unsweetened coconut shavings, cacao nibs, or chia seeds

• Coconut milk, cashew milk, or other dairy-free milk of choice for almond milk
• 1/2 avocado, sun butter, or other nut butter of choice for cashew butter