NO. 1 TEA IN THE WORLD
Why did matcha gain such popularity? Apart from its intense color and amazing flavor, matcha’s benefits lie in its distinctive preparation, which preserves a far greater amount of nutrients than most other methods.
VITAMIN A
GOOD FOR YOUR EYES, SKIN AND IMMUNE SYSTEM
Matcha contains a notable amount of vitamin A, which is crucial for maintaining healthy vision. Vitamin A plays an important role in the health of your eyes by supporting the retina’s function and helping with night vision. In addition to eye health, this vitamin also helps maintain healthy skin and boosts the immune system. Vitamin A is essential for cell growth and regeneration, meaning it can also promote faster healing of skin and tissues.
VITAMIN C
GOOD FOR YOUR IMMUNE SYSTEM AND WRINKLES
Vitamin C is well known for its immunity-boosting properties, and matcha is a good source of this vital nutrient. It helps your body fend off illnesses by strengthening the immune system and supporting the production of white blood cells, which are key defenders against infections. Vitamin C also acts as an antioxidant, neutralizing free radicals and reducing oxidative stress. This not only helps fight off harmful pathogens but also contributes to youthful-looking skin by promoting collagen production. Collagen is essential for skin elasticity, and sufficient levels of vitamin C can help prevent wrinkles and other signs of aging.
VITAMIN K
GOOD FOR YOUR HEALING WOUNDS AND BONES
Vitamin K is essential for blood clotting, which means it helps your body heal wounds properly and prevents excessive bleeding. This vitamin is also important for maintaining strong bones, as it plays a role in calcium regulation. By supporting calcium binding in bones and tissues, vitamin K helps prevent bone disorders, such as osteoporosis, and keeps your skeleton strong as you age. Including matcha in your diet can provide a boost to your bone health and ensure that your body has the necessary nutrients to repair and strengthen itself.
VITAMIN E
GOOD FOR PROTECTING YOUR SKIN
Another powerful antioxidant found in matcha is vitamin E, which plays a significant role in protecting your cells from oxidative damage. By neutralizing harmful free radicals, vitamin E helps protect your skin from damage caused by environmental stressors, such as ultraviolet rays and pollution. It also supports skin health by moisturizing and maintaining the integrity of skin cells, making your skin look more radiant and youthful. Beyond skincare, vitamin E contributes to a healthy immune system and helps your body repair damaged tissues.
SUPPORTS WEIGHT LOSS
MATCHA HAS AN EXTRAORDINARY ABILITY TO BOOST THE METABOLISM, HELPING YOUR BODY BURN FAT.
When it comes to weight loss, matcha should become your go-to option! It has an extraordinary ability to boost the metabolism, helping your body burn fat more effectively. The reason for this is a type of antioxidant called catechin—more specifically EGCG—which plays a crucial role in this process. Studies have shown that EGCG can ramp up fat oxidation during exercise, meaning it helps your body tap into those fat stores for energy when you’re working out. In other words, starting your day with a warm cup of matcha tea or a latte can give your metabolism a little nudge and help those fats burn faster. Plus, these amino acids are crucial for balancing blood sugar levels and keeping those cravings in check. This way, a delicious cup of your preferred matcha drink will help you make healthier choices throughout the day. Whether you enjoy matcha as a soothing tea, a creamy latte, or even in a smoothie, you’re giving your body some extra support in your weight-loss journey. After all, it’s not just about losing that extra weight—it’s about feeling great while doing it!
INCORPORATING MATCHA INTO YOUR DAILY ROUTINE
AS YOU WELL KNOW BY NOW, matcha’s versatility goes beyond being a simple tea. A traditional preparation of matcha tea involves whisking the tea powder with hot water. However, matcha can also be incorporated into a wide variety of recipes. In the following chapters, you’ll find various matcha recipes you can easily incorporate into your daily menu. From fluffy matcha pancakes and muffins to savory dishes, I’m certain you will find something you like and can prepare for your loved ones. For beginners, starting with a simple matcha tea or latte is an excellent introduction to the world of matcha. As you become more familiar with its unique taste and texture, you can explore other creative uses on your own, such as adding it to baked goods or savory dishes. The possibilities are truly endless, and matcha can easily be integrated into your diet, whether you’re looking for a morning energy boost or a family dinner. It is important to remember that matcha is much more than just a trendy beverage—it’s a nutrient-packed superfood with a rich history and numerous health benefits. From its unique cultivation process to its impressive antioxidant content, matcha stands out as one of the most powerful and versatile ingredients you can incorporate into your daily routine. Whether you’re seeking to improve your energy levels, enhance mental clarity, or simply enjoy a delicious and healthy drink, matcha offers something for everyone.
MATCHA BEYOND SWEETS
While matcha is often associated with sweet treats, it also shines in savory dishes. Its unique quality makes it a versatile ingredient in various savory applications, adding complexity and depth to dishes.
Matcha Soups
Matcha can be incorporated into soups, especially creamy vegetable-based ones, where it acts as a flavor enhancer. Try whisking a small amount of matcha into a potato and leek soup or a creamy cauliflower soup for an earthy undertone that adds sophistication to the dish.
Matcha Dressings
Matcha also works well in dressings, providing a flavorful and visually appealing twist to salads. Mixing matcha into a basic vinaigrette or creamy dressing adds a touch of bitterness that pairs well with fresh greens, nuts, and fruits, bringing a new dimension to the salad.
Matcha in Marinades and Sauces
For a more adventurous use of matcha, try incorporating it into marinades or sauces. Matcha pairs particularly well with ingredients such as soy sauce, miso, and ginger, making it a perfect addition to an Asian-inspired marinade for grilled vegetables, tofu, or seafood.
MATCHA SWEET POTATO MASH
INGREDIENTS
2 large sweet potatoes, peeled and diced
1 teaspoon matcha powder
2 tablespoons olive oil or coconut oil
2 tablespoons almond milk (or any milk of your choice)
Salt and pepper, to taste
OPTIONAL TOPPINGS
Chopped green onions, sesame seeds, or crushed nuts
INSTRUCTIONS
In a large pot, bring salted water to a boil. Add the diced sweet potatoes and cook for about 15–20 minutes or until they are fork-tender.
Once cooked, drain the sweet potatoes, and return them to the pot.
Add the matcha powder, olive oil (or coconut oil), and almond milk to the sweet potatoes. Use a potato masher or fork to mash everything together until smooth and creamy.
Season with salt and pepper to taste. Adjust the consistency by adding more almond milk if necessary.
Transfer to a serving bowl and top with optional toppings such as chopped green onions, sesame seeds, or crushed nuts for added texture and flavor.
MATCHA DONUTS
INGREDIENTS
1 cup whole wheat flour
1 teaspoon baking powder
¼ teaspoon baking soda
¼ teaspoon salt
1 tablespoon matcha powder
1/3 cup coconut sugar (or your preferred sweetener)
½ cup unsweetened almond milk (or any milk of your choice)
¼ cup plain Greek yogurt (or coconut yogurt for a dairy-free option)
2 tablespoons melted coconut oil (or unsalted butter)
1 teaspoon vanilla extract
1 large egg
OPTIONAL TOPPINGS
Fresh strawberries
Your favorite donut glaze
INSTRUCTIONS
Preheat your oven to 175°C. Grease a donut pan lightly with oil or non-stick spray.
In a medium bowl, whisk together the whole wheat flour, baking powder, baking soda, salt, matcha powder, and coconut sugar.
In another bowl, whisk the almond milk, Greek yogurt, melted coconut oil, vanilla extract, and egg until smooth.
Gradually add the wet ingredients to the dry ingredients, mixing just until combined. Avoid over mixing to keep the donuts fluffy.
Transfer the batter to a piping bag or use a spoon to fill the donut cavities about ¾ full. Bake for 10-12 minutes, or until a toothpick inserted into the center comes out clean. Let the donuts cool in the pan for 5 minutes, then transfer to a wire rack to cool completely.
OPTIONAL
serve with fresh strawberries and drizzle of your favorite donut glaze.
GWYNETH PALTROW
MATCHA VIBE
As the founder of the lifestyle brand Goop, Gwyneth Paltrow has been at the forefront of the wellness movement, advocating for natural and holistic health solutions. She frequently discusses the benefits of matcha on Goop’s platform, promoting it as a clean source of energy that avoids the crash associated with coffee.
DAILY RITUAL
Gwyneth often drinks matcha lattes made with almond or oat milk, sweetened naturally with ingredients like coconut or honey. Her matcha rituals are part of her broader approach to wellness, which includes clean eating, mindfulness, and fitness.
SELENA GOMEZ
MATCHA VIBE
Selena has shared her love of matcha on social media and is occasionally seen with matcha lattes in hand, enjoying the drink as a calming part of her day.
DAILY RITUAL
Gomez prefers matcha for its calming and focus-enhancing effects. She often takes it as a latte with almond milk and a dash of cinnamon or honey.
NAKAJIMANO-OCHAYA JAPAN
Nakajima-no-ochaya is a historic teahouse nestled within Tokyo’s Hama-rikyu Gardens, offering a tranquil escape from the bustling city. Situated on a small island and connected by wooden bridges, it provides stunning views of the surrounding pond and beautifully manicured gardens. The teahouse is renowned for its freshly whisked matcha green tea, which is traditionally served alongside seasonal wagashi, a type of Japanese confectionery. This pairing highlights the harmonious contrast between the tea’s subtle bitterness and the sweetness of the treats. Guests can enjoy their refreshments while seated on traditional tatami mats indoors or on outdoor benches that
Adress Nakajima-no-ochaya Japan, 1-1-1 Hamarikyu Gardens, Hamarikyuteien, Chuo-ku, Chuo City, 104-0046 Tokyo
Contact +81335410200
Opening hours Usually between 09-16:30
JAPAN
Tokyo
MATCHA
Copyright © Helmin & Sorgenfri, 2025
For the past 15 years, Azra has been crafting and capturing the art of food. Her expertise spans healthy, visually appealing, and affordable recipes, ensuring that indulgence and nutrition go hand in hand. She has authored and contributed to various cookbooks, focusing on weight loss, health, and creative twists on classic dishes.
Text and recipe photos: Azra Hodza Editor: Jesper Helmin Bookdesign and layout: butter am brot = Morten Svendsen
ISBN: 978-87-94190-86-2 1. edition, 1. circulation
Printed at PNB Print, Latvia 2025
Helmin & Sorgenfri Nivå Strandpark 21 DK-2990 Nivå Denmark www.helminsorgenfri.dk