Kick-start your day with a nutritious and delightful strawberry matcha smoothie recipe. Made with just four simple ingredients, including matcha green tea powder, this effortless smoothie makes a great choice for hectic mornings.
Loaded with antioxidants, matcha pairs well with sweet strawberries and mango. This smoothie produces a flavorful and gratifying drink that will leave you feeling revitalized. Discover the impressive health benefits of matcha powder and learn how to create a matcha strawberry smoothie.
Why This Works
- No cooking required
- 4 ingredients
- Convenient and quick–no need to blend different colors for aesthetics
- Caffeine combined with health-promoting ingredients
- Antioxidant-rich matcha and fruits
- Customizable with your choice of milk and optional add-ons
What is Matcha Powder?
Matcha powder, a type of green tea, is made by pulverizing the leaves of the Camellia sinensis plant into a vibrant green powder.
The leaves used to produce matcha grow in a shaded environment prior to harvesting. This results in increased chlorophyll levels, which gives matcha its brilliant green hue.
Matcha powder sets itself apart from traditional green tea by offering a unique consumption experience.
While regular green tea is steeped in hot water, with the leaves discarded afterward, matcha is consumed in its entirety. This provides a potent concentration of antioxidants and other beneficial compounds. As such, matcha contains more caffeine and antioxidants than regular green tea [1].
The caffeine content in matcha varies, due to factors such as the amount of powder used and the quality and freshness of the leaves. In addition, black coffee generally has more caffeine than matcha [2, 3].
Cherished in Japan and other Asian countries for centuries, matcha has recently gained popularity worldwide as a health-promoting ingredient. You may find it in an array of foods and drinks, such as smoothies, lattes, and desserts.
Health Benefits of Matcha
Drinking matcha regularly can support physical and mental health. More research on green tea as a whole exists in comparison to matcha specifically. However, both green tea and matcha contain similar health-promoting compounds.
The health benefits of green tea in general include the following [1]:
1. Anti-inflammatory effects
Green tea contains natural compounds called polyphenols, which possess potent anti-inflammatory effects on the body.
One specific polyphenol found in green tea, called epigallocatechin gallate (EGCG), appears to alleviate inflammation in the body.
Additionally, green tea’s high levels of antioxidants may help reduce oxidative stress, which contributes to inflammation.
2. Cardioprotective benefits
Green tea’s beneficial compounds can help reduce the risk of cardiovascular disease.
Specifically, green tea has been shown to lower levels of “bad” LDL cholesterol and triglycerides—risk factors for heart disease.
Additionally, the polyphenols in green tea may help improve blood vessel function and lower blood pressure, further reducing the risk of heart disease.
3. Neuroprotective benefits
The polyphenols in green tea, particularly EGCG, exhibit beneficial effects on brain health.
These health-promoting compounds help protect against inflammation and oxidative stress, both of which contribute to neurodegenerative diseases like Alzheimer’s.
4. Anticancer effects
EGCG may help prevent cancer by blocking tumor growth, acting as an antioxidant to protect cells from damage, and reducing inflammation that can contribute to the development of cancer.
5. Antiviral effects
Some research suggests that green tea may have antiviral properties.
Specifically, green tea’s high levels of beneficial compounds may help support the immune system and reduce inflammation. These effects may aid in fighting off viral infections.
6. Potential for regulating carb metabolism
Catechins and other polyphenolic compounds in green tea show the ability to lower blood sugar levels and inhibit starch digestion, resulting in a slower release of sugar in the gut.
7. Promotes relaxation and alertness
In addition, green tea contains L-theanine, an amino acid that promotes relaxation. L-theanine also works synergistically with caffeine to boost mental alertness without resulting in a crash in energy levels that may come from caffeine consumption alone.
Risks of Matcha
Matcha can contain lead, as the tea leaves used to make matcha can absorb lead from the soil. However, the amount of lead varies depending on several factors. These factors include where the tea was grown and how it was processed.
Ingesting more lead is possible when drinking matcha because it involves consuming the whole tea leaf, although matcha is not inherently more likely to contain lead than other teas.
To reduce the chance of lead exposure, purchase high-quality, organic matcha from trustworthy suppliers.
Additionally, matcha made from tea leaves grown in Japan tends to have lower levels of lead compared to matcha made from tea leaves grown in other countries.
Matcha also contains caffeine, a stimulant. Caffeine may cause adverse effects in some individuals, such as insomnia, anxiety, and rapid heartbeat. [4]
Furthermore, caffeine may interact with certain medications and may cause digestive issues in some people [4].
As with any dietary supplement or food, it’s important to consume matcha in moderation. Consult with a healthcare provider if you have any concerns or medical conditions.
Special Equipment Used
You don’t need a high-end blender to make a strawberry matcha smoothie. Any blender will typically suffice for making smoothies.
INGREDIENTS FOR MATCHA STRAWBERRY SMOOTHIE
Matcha powder
Use high-quality organic matcha powder made from reputable sources. You may notice labels like “ceremonial” or
“culinary” on matcha products.
Ceremonial grade matcha costs more and is typically mixed with water.
On the other hand, culinary grade matcha is more affordable and used in recipes.
Ultimately, the choice between the two depends on personal preference and intended use beyond smoothies.
Strawberries
Strawberry’s sweet and tangy flavors complement the slightly bitter taste of matcha, resulting in a delicious and healthy smoothie.
Strawberries offer an array of nutrients, including folate, potassium, magnesium, and vitamin C. One cup of strawberries supplies nearly 150% of the daily value for vitamin C. They also provide fiber and antioxidants.
Use fresh or frozen strawberries. Using frozen fruits eliminates the need for ice in smoothies.
Frozen mango chunks
When blended, mango creates a smooth and velvety texture that enhances the consistency of any smoothie. Among one of the sweetest tasting fruits, mango complements a variety of other ingredients well, including matcha.
Additionally, mango provides a good source of vitamin A, vitamin C, folate, vitamin B6, fiber, and antioxidants.
You can also use bananas as they have a smooth texture as well. However, for this smoothie recipe, mango’s sweeter taste is a better complement to matcha’s flavors in my opinion.
Frozen mango is more convenient and may be more available. However, you can use fresh mango, too. If you use fresh, add ice to the smoothie.
Milk
Making smoothies with milk (instead of water) increases the nutrient content of the smoothie and imparts a creamy texture.
Cow’s milk, pea milk, and soy milk in particular are all good sources of protein. Consuming adequate protein helps maintain muscle mass and promote satiety.
Additionally, milk offers calcium, vitamin D, and other nutrients essential for bone health.
Optional ingredients
You may add the following optional ingredients to your matcha strawberry smoothie.
- Healthy fat such as chia seeds, flaxseeds, or nut butter
- Protein powder
- A little sweetener if you feel it’s needed
Steps
To make a strawberry matcha smoothie, add all the ingredients to the blender and blend until well combined. It’s that easy!
No need to make separate layers and freeze to show different colors for aesthetics. Just blend and drink immediately.
Frequently Asked Questions
Matcha powder adds a boost of antioxidants and catechins to smoothies, which offers potential health benefits according to research.
These benefits include compounds that reduce inflammation, have anti-cancer effects, and support heart and brain health.
Additionally, matcha provides a natural source of energy with less of the jitters or crashes associated with caffeine in coffee.
Versatile and portable, matcha powder can be consumed hot or cold. Its powder form makes it easy to directly add and dissolve into drinks or food.
Matcha can be effective in smoothies as it adds a unique flavor and provides various potential health benefits.
It also helps to boost energy and focus due to its caffeine and L-theanine content.
However, it’s important to use high-quality organic matcha powder and to consider the other ingredients in the smoothie to ensure a balanced and nutritious beverage.
Some other fruits that go well with matcha in smoothies include the following:
-Apple
-Banana
-Blueberries
-Kiwi
-Pear
-Pineapple
In general, consuming matcha in moderation is considered safe for most people.
Drinking matcha every day may have health benefits. But keep in mind that it contains caffeine, a stimulant. Excessive caffeine intake may have negative effects on some people.
Consume matcha in moderation and pay attention to your body’s signals. If caffeine keeps you up in the evenings, consider consuming matcha earlier in the day.
Healthy adults can safely consume up to 400 milligrams of caffeine daily, according to the U.S. Food and Drug Administration. Pregnant women should restrict their caffeine consumption to 200 milligrams per day, as advised by the American College of Obstetricians and Gynecologists. [4]
However, you should consult with a healthcare professional before making any significant changes to your diet or lifestyle, especially if you have any underlying medical conditions or take medications.
Some evidence suggests that matcha may help boost metabolism. But the extent of this effect is still debated among researchers.
Some studies indicate that the catechins and caffeine in matcha may help increase the body’s metabolism and fat burning, leading to potential weight loss benefits. However, more research is needed to fully understand the relationship between matcha and metabolism.
Check out these other easy customizable smoothie recipes:
- Apple Cucumber Smoothie
- Mint Chocolate Protein Smoothie 6 Ingredients
- Pumpkin Protein Smoothie
- Banana Chia Smoothie with Peanut Butter
Matcha Strawberry Smoothie 4 Ingredients
Equipment
- blender
Ingredients
- ½ to 1 teaspoon matcha powder (start with ½ if you've never tried matcha before)
- ½ to 1 cup strawberries (fresh or frozen)
- ½ to 1 cup frozen mango chunks
- 1 to 1½ cup milk of your choice
- ½ cup ice if you're using all fresh fruits
Optional: healthy fat such as chia seeds, flaxseeds, nut or seed butter; protein powder; sweetener.
Instructions
- Add all the ingredients including any optional ingredients to the blender. Blend until well combined. Drink immediately or store in the fridge and consume within 24 hours for best flavor.
Notes
Tried this recipe? What variations or adaptations did you make? Share in the comments.
