Welcome to our matcha guide! We discuss what is matcha powder, the health benefits, how to whisk, my personal experience, and a variety of recipes.
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What is Matcha?
Matcha is a high-quality green tea in which whole green tea leaves are crushed to become a fine-ground powder. Traditionally, it's whisked in a bowl with hot water to become a rich, frothy beverage.
It has a slightly bitter, vegetal flavor and taste. The bright green color comes from the high chlorophyll content in the leaves.
How is Matcha Different?
Matcha is special because it's the only form of green tea in which the entire leaf is consumed (as opposed to brewed tea bags which you steep then throw out the bag).
Antioxidants: Ingesting the entire leaf makes it an antioxidant powerhouse, providing health benefits that are said to far exceed other teas or beverages.
Zenergy and Theanine
Also exclusive to matcha is "zenergy" which is feeling calm yet energized and focused. This comes from the unique combination of caffeine + theanine.
Theanine (which is not present in coffee) is found in very small amounts in most types of tea, except in matcha where it is much higher. This is because matcha green tea plants are deliberately shaded from direct sunlight for 3 weeks before harvest. (Shown in photo below courtesy of Encha.com.)
During this shading, the plant grows more theanine. L-theanine (an amino acid) helps induce a state of wakeful calmness. It works its effect in our body more gradually across a longer span of hours, providing long-lasting energy without the jitters or crash typical from coffee.
Studies also show theanine is effective at reducing stress and promoting relaxation (without sedation) while improving attention/focus.
Health Benefits
Long ago in ancient civilizations, tea began as a medicine. Only later did it turn into the casual daytime beverage that we enjoy today.
But modern studies are continually revealing the wide range of health benefits of matcha which may include:
- High in antioxidants
- Increases energy level
- Enhances mood
- Helps support immune system
- May help lower cholesterol
- Helps prevent cancer
- Improves skin tone
- Boosts concentration
Catechins and EGCG
What is also uniquely special is that matcha contains a particular kind of antioxidant called catechins. Of all antioxidants, catechins are said to be the most potent and beneficial.
Matcha is especially high in one specific catechin, called EGCG, which is recognized for its cancer fighting properties. To learn more, please see Encha's Health Benefits page.
Tools You Need
You will need three simple tools to whisk and prepare a bowl of ceremonial green tea:
- Tea/matcha bowl (called a chawan)
- Bamboo whisk (called a chasen)
- Teaspoon or measuring scoop (called a chashaku)
Since you'll whisk vigorously to achieve the beautiful froth, it's best to use a wide and deep enough bowl. (If you don't have a tea bowl, then a soup bowl works great.)
How to Whisk
- Measure 1 teaspoon of matcha powder in a tea bowl. (If you're using a bamboo scoop, it's about two scoops.)
- Heat 5 oz. water (~2/3 cup) just under boiling, around 160°F (71°C). Pour it in the bowl.
- Using a bamboo whisk (holding it vertically from the top), stir a few times to make sure all the clumps are off the bottom and side. Then whisk very briskly back and forth in a straight line for about 20-30 seconds. (Take care not to scrape the bottom of the bowl with the delicate bamboo prongs.)
- Finish by whisking in a slower zig-zag pattern to calm the waves and create delicate "microfoam".
Rinse your whisk, and set it upright on the counter for next time (or on a whisk holder if you have one). For a visual, see the short video tutorial above.
My Personal Experience
Matcha is unlike anything I've experienced. It gives me laser-sharp focus and a long-lasting, happy energy. My mind is much more relaxed - dissolving negative energy and leaving my thoughts clear for positivity and production.
I rarely drink coffee because it doesn't settle well and often causes a crash. So I drink matcha in the morning (always right after breakfast, as to not drink on an empty stomach).
However I don't drink matcha everyday, as it's still fairly strong and caffeinated, and I enjoy loose leaf teas as well. Many times I will also simply use a half teaspoon matcha powder instead of the full teaspoon.
Where to Buy
High-quality: Finding high quality matcha is important to enjoy the full health benefits. Many companies sell inferior powder, some of which is not organic. As a result, the taste and nutrients lack. Some brands will be more bitter than others.
Organic: Always look for organic matcha with a bright, vibrant green color. (I recommend finding a brand that is 100% pure organic matcha powder, because some have added sugar.)
Grades: You will notice matcha green tea powder comes in a few different matcha grades. Most commonly these are ceremonial grade and latte grade. Ceremonial grade is typically the highest quality and is used for pure whisking. Latte grade is a cost-effective way to enjoy it in lattes and smoothies. Sometimes you will also see culinary grade matcha that is used for cooking or baking.
Brands: I've had success with Encha Organic Matcha in the past. Encha's founder, Dr. Li Gong, sourced their matcha directly from the farm in Uji, Japan. (As of mid-2021 Encha went under new management, and I haven't tried their matcha tea since then however.)
Recipes
Whisking matcha pure is my favorite way to enjoy the benefits. But I also like lattes, smoothies, and Iced Matcha. Some people even cook and bake with it.
Versatile: One of the great things about it is the versatility. You can enjoy it pure, creamy, or sweet. It's all about finding the best way it fits into your own routine. A few of my favorite recipes include:
It's also delicious blended in this Mango Pineapple Smoothie! Thank you for checking out the matcha guide! Feel free to join The Garden Grazer on Instagram and share your photos if you give it a try.
Melissa F says
If I were to add plain matcha powder to a frozen smoothie, would I still enjoy the same benefits as I would if I whisked the powder into hot water? In other words, does whisking it in warm water maximize the health benefits of matcha? Thanks so much!
Kaitlin McGinn says
Great question. My guess would be you'd still get the same benefits/nutrients from adding it to a cold smoothie. I learned from the founder of Encha that when whisking with hot water, you should take care to only warm the water to 160 degrees. If it's boiling, it could destroy some of the beneficial antioxidants and nutrients. So perhaps it might even be better just to add it to a cold smoothie to retain as much as possible! (I'm no expert, however.) Hope you enjoy your smoothies!
Jack McAdam says
From Jack McAdam: Here is a wonderful drink that I enjoy in the morning. I teaspoon of Matcha tea with a frozen cube of wheat grass, then stir in 3 tablespoons of the hot water and whisk. Then add a teaspoon of bee pollen and a teaspoon of organic honey, add the remainder of the hot water to make a full cup and give it a final whisk. It's tasty and delicious.
Kaitlin | The Garden Grazer says
Thanks so much for sharing!
Tina Bedonie says
Hello Kaitlin. We are still going strong and LOVING it. I have not touched a cup of coffee in 1 week now. But I am guilty of smelling it. We both drink with fruit tea's. I'm very proud of my husband because he WAS NOT a Tea drinker. He hated it. Till we went through many taste testing- this was NOT fun on his part. But very funny for me. We mix it with sugar rocks to sweeten the taste- since matcha has a grassy flavor. This helps it go down a little easier. My next order I'll try ordering it from Encha to see how it is. But we tried it at our local Teavana store. Hope your weekend was good. I'm trying to pull my parents in on this adventure now. Haha. As I've been reading all the benefits Matcha has.
Kaitlin | The Garden Grazer says
Thanks for the update! The clean "zenergy" feeling is really unlike anything else. I'm glad your husband was willing to give it a try with you! I also love that you're going to introduce it to your parents! I did that too. My dad's not a fan but my mom is an Encha drinker now (she loves simple almond milk lattes). Keep enjoying and let me know if you have any questions. Would love to hear what you think of Encha when you order and how it compares to the matcha you're trying now!
Tina Bedonie says
I'm an everyday coffee drinker (guilty of having 3-4 cups) with all the fancy machines to drink my coffee. I decided to try Matcha. Usually by the 2nd day I have the bad headache if I miss my cup of coffee. But I have to say- not this time. I'm on my third day. I also pulled my husband in on this new adventure. We are loving it so far. POSITIVE VIBES! Thank you for sharing. Best Wishes!
Kaitlin | The Garden Grazer says
Beautiful. So fun to hear you and your husband are exploring it together. Thanks for sharing your story! How do you two like to drink it? Pure matcha tea, lattes, etc.? Keep enjoying and have a great weekend!
Skye Travis says
Thank you for sharing this, Kaitlin. Until now I had never heard of Matcha, but am going to give it a try. A mid afternoon energy boost sounds very nice to me. I ordered it from your recommended company for best effect. I'll share some with my coffee lover husband and see what he thinks. Thanks again - I love your site!
Kaitlin | The Garden Grazer says
Great to hear you're going to try it! Would love to hear what you and your husband think of it. Have a great weekend!
wan says
First timer for match a tea this morning. Seems like I got a slight headache after drinking it. I normally do my morning walk now, but I must wait for it to let up. I did eat some cereal in hopes it helps. I didn't read whether or not you drink the tea before or after breakfast or even during. What do you think?
Kaitlin | The Garden Grazer says
Hi! Great question. I heard of someone getting a slight upset stomach once but they drank it really fast first thing in the morning on an empty stomach. I haven't heard of anyone getting a headache though. I always drink mine after I have a bit of breakfast, so I've never run into any issues. Have you tried it again since then?
wan says
Enjoying it to the max. Got my oldest sister hooked as well. Took some to her house one morning and made us both a cup,and she enjoyed it so much, she order some from online. I drink with my breakfast or after breakfast. No more headaches. I think drinking it on an empty stomach is what gave me the headache. Thank you.
Kaitlin | The Garden Grazer says
Fantastic. Thanks for the feedback. And so sweet you shared a matcha moment with your sister, I love that!
Tigercat says
Hello!
I wanted to thank you for this post. After reading your blog, I decided to purchase a set from Encha.
I just received my Encha set today and made my first Matcha latte. It was delicious! Nothing at all like the ones I've purchased at cafes. I used Encha ceremonial grade, whisked and then added heated and frothed almond milk. So good and no bitterness nor sweetener needed. I have a sample of the latte grade to try, so I'll see how that goes.
I'm excited to wean off coffee. I love it but it doesn't feel good these days. I definitely feel alert and clear, I guess I'll see what happens as I continue to incorporate Matcha into my life. Again, many thanks!
Kaitlin | The Garden Grazer says
That's so great! Your latte sounds amazing. They really do taste better homemade, and Encha is such incredible quality.
Melissa Robertson says
Can kids drink Matcha?
Kaitlin | The Garden Grazer says
Hi Melissa! Great question - I'd recommend doing research first and talking to your health care professional to see what the best choice would be for your family. (Matcha does have some caffeine so be aware of that - it's why I personally choose not to share it with my daughter.)
Lee McGrath says
I also love your site and your blog. It's very informative. I want to try Matcha. My question is whether a bamboo whisks is really necessary. Could I use a blender instead? Many thanks for sharing your ideas, recipes and story with us!
Kaitlin | The Garden Grazer says
Hi Lee! For lattes and smoothies, many people use a blender. For mixing it with water, you can try a cold shake (I have a link for iced matcha - basically you just shake it in a sealed container with water, ice, and matcha. Great and refreshing in the summer!)
However if you're looking to prepare it in the traditional way with hot water, the whisk is really great to have. I'd love to hear if you give it a try and which methods you choose!
Edwin Barawid says
Hi! I just had my first cup of Matcha tea using Encha ceremonial grade matcha. I did it in a traditional way using a whisk. I love the feeling after drinking the matcha, but does matcha has some hint of bitterness on its taste? Because based on my research before I buy matcha, there is a taste of sweetness in matcha.
Kaitlin | The Garden Grazer says
Hi Edwin! Congrats on your first cup of Encha organic matcha! Great to hear you experienced the calm energy. Many matchas have quite a bitter taste, but Encha is smooth and delicate. Remember to use water that's not boiling (around 160-170 degrees if you have a kitchen thermometer to double check). It should taste pleasantly vegetal/grassy but Encha ceremonial shouldn't really be bitter. Some people do add sweetener to theirs if needed, but I prefer mine just tea and water. Would love to hear how your whisking went!
JustAMom says
I have been a diet coke addict for 30 years. The only time I've been able to stop was when I was pregnant (and the first thing I asked for after delivery was a diet coke!) I drink 4 -6 a day. I know.
My daughter has been begging me to stop drinking it ever since she learned in school that it was bad for you. I always tell her I'll try..... but I can never make it more than a day without it. She tells me "mom you say you love me but if you loved me you'd stop because you want to be healthy for me" - this stabs me right in the heart!
So I stumbled across your page in search of a cilantro dressing recipe and found your matcha post and figured I'd order some and maybe that would help me kick the DC habit. I am happy to report that today I am TEN DAYS without it. I can't believe how great I feel and how I don't even miss the other stuff! More importantly, my daughter is SO proud of me. Thanks for turning me onto such a great product!
Kaitlin | The Garden Grazer says
That's amazing! What an inspiring story, thanks so much for taking the time to share!