The Matcha Explosion

The Matcha Explosion – www.GotMatcha.com

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The Matcha Explosion

ISBN: 145378716X EAN-13: 9781453787168 Library of Congress Control Number: 2010913340 Copyright © 2011 by GotMatcha.com & L.Edward Kjos & J.Anne Kjos Printed or digitally created in the United States of America All rights reserved. No part of this book may be copied or reproduced for commercial purposes without the written permission of the publisher. Edited by J.Anne Kjos Published by GotMatcha.com 5699 Kanan Rd, Suite 145 Agoura Hills, CA 91301 www.GotMatcha.com Email: [email protected]

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Introduction The title of this book,”The Matcha Explosion”, closely parallels the rising interest in health and well-being that we have seen unfolding in America over the past decade. Things have not always been as they are now. There was a time in America’s history, where you could have a meal without a great deal of concern as to just what you were eating. Granted, perhaps eating greasy and fat laden foods is not healthy, which seems to be a part of the American food heritage, but it is nothing compared to the state of the food industry in this day. Before the 2nd World War you did not have a large presence of the chemical industry in food preparation and storage. Our technologies had just not developed that far. Granted, you could go back to the turn of the 20th century and get a good glimpse of where things were headed if you read Upton Sinclair’s work, “The Jungle”. That painted a stark reality of the meat processing industry in the early part of the 20th century. But still, it was all food…

But, what do we face in this day? Franken-foods, a monumental presence of the chemical industry in the creation of foods and a gradual depletion of the soils in which our crops are raised. All of this has given rise to a growing awareness within America for the need to eat healthy, be informed, and find alternative ways to maintain our optimum health, which in America, has become somewhat whimsical. And so we have turned to many of the old and ancient ways…some of which are found in the Japanese culture. What are these ways? Meditation. Martial arts for an overall balance of our body. Drinking water, pure water that is. Coming to grips with the stress within, so that we may deal with the stress without. Cutting back on heavily laden chemically processed foods. And the list goes on…..

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And this is where Matcha has come to its time of recognition within the American mainstream. Green tea has been researched extensively and there have been many benefits that have been documented. But where it begins to get real interesting, is with the ceremonial green tea of Japan, aka – MATCHA. For Matcha is the Cadillac of all green teas. Some call Matcha the “mother” of green tea. For Matcha, properly grown and processed, contains within it a host of benefits that transcend most of the “superfoods” on the market today. All in a simple and humble little tea, the whole tea leaf of Matcha. Such a simple solution, or, part of an overall solution, that brings health, wellness, energy, in short so many of the vital necessities we need to cope with modern day living. Thank you Eisai, the monk, who brought Matcha to Japan in the 1200’s. For Matcha is truly the ”elixir of the immortal”. We have wanted for a long time to pull together in one quick and easy reference book, the highlights and benefits of Matcha, along with some unique and healthy recipes. Granted, you can go all over the internet and find “Matcha Recipes”. Most of them still use “white sugar”, and a lot of other ingredients that just are not that healthy. What a paradox. Take the fabulous health benefits of Matcha, and combine it with sugar, bad oils, and other ingredients that aren’t so healthy, and you have compromised the wonderful benefits of Matcha. It’s not any different than going to a “well known” coffee house and ordering a “green tea latte”. Made with Matcha, yes, inferior quality, yes. And…. mixed with tons and tons of white sugar. What benefits that could be derived are vastly overpowered by the sugar and other additives put into the Matcha.

So, we thought, let’s do something different. Let’s share just a bit of the way that we live. So, our recipes are healthy ones. No white sugar. No garbage. No bad fats. You will truly get the health and energy from Matcha through our recipes.

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We may mention a few products that might be new to you, so check them out. Stevia is a great natural sweetener, as well as “coconut nectar sugar”. Almond, coconut, or rice milk are great alternatives to the lactose laden and difficult to digest cow’s milk. And they taste great! And coconut oil, a new frontrunner in good fats, is actually “good for you”. So take the plunge, if you haven’t already, and try some of the great new alternative options that are available in the marketplace today. We believe that “knowledge” is power, and the more we learn, the greater our personal empowerment for health and wellness. We will be adding every couple of weeks more fun and creative recipes, so be on the look-out for an occasional email from us. To your fabulous health and energy, and please let us know if you have any questions.

Lou and Judy Kjos for GotMatcha.com

The Matcha Explosion – www.GotMatcha.com

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Table of Contents Introduction -2

Part I                 

Table of Contents

A Brief History of Matcha Why Organic? The Art of Creating Matcha Are All Green Teas created Equal? Matcha – The Unknown Superfood Matcha Health Benefits Overview Matcha Anti-Oxidants Matcha – A nutritional breakdown Matcha – just for the record What does Matcha contain? Matcha & Weight Loss – Oh yeah! Matcha & Pregnancy Matcha & Caffeine Matcha & Diabetes Matcha & Skin Health The Matcha Tea Ceremony Preparing & Storing Your Matcha

… … … … … … … … … … … … … … … … …

7 10 14 18 20 23 25 26 28 29 32 36 39 42 44 46 48

Part II 

Recipes … 50-93 (for a complete listing of Matcha recipes, go to the recipe main page)

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A Brief History of Matcha The development and cultivation of green tea is thought to have begun sometime in the Tang Dynasty (7-10th century) where the tea was harvested and formed into tea bricks which were created for storage and for the efficient transportation of the tea over long distances. Initially the tea was prepared by roasting and pulverizing, then followed by decocting the resulting tea powder in hot water, adding salt. From these origins the process evolved until the grinding of steamed green tea became popular in the Song Dynsaty (10th–13th Century). The method of making powdered tea from steam-prepared dried tea leaves, and preparing the beverage by whipping the tea powder and hot water together in a bowl became popular in the latter part of the 12th century. Preparation and consumption of powdered tea was formed into a ritual by Zen Buddhists, who cultivated the green tea plant, called “sencha”, by growing it under shade conditions thus maximizing the therapeutic benefits of the green tea, or what became known as “Matcha”.

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What began as a “sencha” plant, evolved into what is known as “tencha”, the basis for this highly revered and carefully cultivated shade grown green tea plant. The Zen Buddhists were very aware of the meditational benefits of this “Matcha” green tea, which brought to them a greater sense of clarity and well-being. They found that in drinking this tea before their afternoon meditations that it enabled them to be much more “centered”, “focused”, and maintain a level of sustained energy throughout the afternoon which they had never experienced before. This special green tea eventually became known as “Matcha, the Ceremonial tea of the temple high priests”. Even the warriors, the ”Shogun,” saw the remarkable benefits of this “ceremonial” tea, for it gave them that extra sustained energy and mental acuity. Whenever possible, this was their “ceremonial” drink prior to going into battle. Zen Buddhism and along with it the Chinese methods of preparing powdered tea, were brought to Japan in 1191 by the monk, Eisai.

Eisai is famously quoted as saying that Matcha green tea was the “elixir of the immortals’. Powdered tea was slowly forgotten in China, but in Japan it continued to be an important item at Zen monasteries. Along with this development, tea plantation owners in Japan continued to perfect the process for developing and maximizing the most potent and therapeutically beneficial Matcha. Matcha was extremely precious and was produced only in tiny quantities so that only the SHOGUN and nobility were able to drink Matcha. However, in 1738, Sohen Nagatani came on the scene and invented the “uji” green tea processing method. This method is still in practice and use today, and it enabled a much more efficient process to create this revered “Matcha”. Matcha, the ceremonial tea of the shogun and nobility, now became more available to the public. The Matcha Explosion – www.GotMatcha.com

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Prior to this groundbreaking process of creating Matcha tea, only a handful of merchants had been approved to process and create Matcha. Because of this the general populace at large drank only what was called, Bancha (Houjicha), which has a brown color, and which was much more bitter to taste and lacked that beautiful resilient green color of the precious Matcha tea. Sohen Nagatani wanted the common people of Japan to be able to have access to not only brown but also this highly revered “ceremonial” or “matcha” green tea. Nagatani began to teach the farmers the secret of this “uji” processing method which had a tremendous impact on the development of the entire Uji region of Kyoto; bringing this highly revered tea to the people.

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Why Organic?

With our ever-changing environment, the issue of food quality has become of paramount importance. The soil we have today has been so depleted by over-farming and the use of insecticides and pesticides, that you cannot compare the quality of our soil or food - as little as 20 years ago - with what we have today. As a people we have yet to understand the significance or impact of what has been done (and is being done) to the soil and thereby - the quality of food that is being produced today. And this means what we are eating and putting in our bodies. It may look like “corn” or some other veggie, but in many instances that is about it. It looks like corn, smells like corn, even tastes like corn, but it really is a “frankenveggie” crossed with the dna of animal protein or other! It still amazes me that many of the pesticides which have been outlawed within the U.S., have then been sold to third world countries – many of which produce the fruits and vegetables we import and consume in the U.S. We may have outlawed their use in the U.S., but we are indirectly consuming them if we use the products which come from some of the third world countries. I would not draw a conclusion The Matcha Explosion – www.GotMatcha.com

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that this includes all of them, or every fruit and vegetable; but it does include a great deal. So much so that it becomes difficult to separate one from the other. For example a conventional (non-organic) apple, after being washed, still contains over 30 pesticides! Fresh produce that is not organic can actually be harmful on your body. In actuality, the average nonorganic produce contains over 20 pesticides. Pardon me for my “soapbox”, but whether it is fruits and veggies, or Matcha green tea; the issue of organics should be at the top of your list. Within the Japanese farming community there appears to be a more strict conformity to healthy farming practices. However, regardless of how strict the Japanese may or may not be, if you are not consuming “organic”, then you are consuming pesticides and insecticides.

I recently had a conversation with a tea sommelier from Japan concerning organic and non-organic. I wanted his opinion. What did he like, given the knowledge of what is being put into the crops. His answer was rather interesting, for he replied that he enjoyed the flavor of the non-organic Matcha more than the organic. I asked, “Why?” His reply was that they could use certain pesticides that were not allowed within organic farming, that these other “fertilizers” and pesticides added a little more body and flavor to the Matcha; and thus this was his Matcha of preference. I thought about that and it didn’t take very long to come to the conclusion that he was in essence saying he likes the flavor of the pesticides with the Matcha. Those pesticides added just that extra little something to the flavor profile of the Matcha. Wow. Have a little pesticide with your Matcha. It gets even worse if you move outside of The Matcha Explosion – www.GotMatcha.com

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Japan, for in China, Taiwan and Thailand, where a lesser quality Matcha is produced, it is even more pronounced. There are only certain areas in Japan that are truly equipped and positioned, climatically, to produce a high quality organic Matcha – and that was our mission. If I am going to drink it, then it had better be organic. In our search we found one area, high in the mountains, yet along the coastal region, that was prime for organic farming and produced some of the finest organic Matcha in the world. The region is located 600m above sea level providing a cooler climate. The lower temperature is a natural barrier and protects the organic fields as only few insects survive in the colder regions of Japan. This is very important since organic production does not use any pesticides and relies on natural fertilizers only. The organic fields are located in the valleys of the mountains away from civilization, and the farmers in this region are considered among the best in Japan for organic cultivation. So aside from price – and that is usually a big, big difference - what is the real difference? In order for a fruit or vegetable to be labeled “organic” the soil it came from must be free of chemicals and pesticides for 10 years, and the growers must only use organic fertilizer. The organic matter used by organic growers brings fertility back to the soil, which has been neglected by conventional farmers. While the rise of pesticides and synthetic fertilizers has increased tenfold in the last forty years, crop losses due to insects have doubled. Organic methods, on the other hand, build up the soil, creating stronger, more disease-resistant plants. Consuming organic (in this case drinking Matcha tea) is the only way to guarantee that you are receiving the nutrition that nature intended, while avoiding toxic chemicals. The real benefits of Matcha, which are numerous, are most optimally received when you drink organic. According to organicfoodinfo.net the following is documented regarding organic foods:

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1. Organic foods are richer in nutrients and fiber 2. Higher levels of vitamins and minerals absorbed into your body from organic foods will keep your immune system stronger and more resistant to disease and infections 3. Consuming less chemicals and toxins (from pesticides) which slow your body down, will give you more overall energy. The flavor of Matcha tea reflects the soil it is grown in. Our growers are dedicated to organic farming and stewardship of the soil. This dedication is reflected by the careful implementation of traditional handling methods of the Matcha; when it is picked, how it is harvested and how it is cured. Matcha is the most effective way to experience the dynamic benefits of green tea. It is a tea for both the mind and the body.

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The Art of Creating Matcha There are two major regions in which Matcha is cultivated. One is Uji of Kyoto, and the other is Nishio in the heart of the Aichi-prefecture, Japan. Some of Japan's highest quality teas come from Nishio, known as a historic tea cultivating region dating back to the 1200s. Nishio's stable climate, fresh pristine river waters, fertile soil, and remoteness from major urban development foster tea leaves that are more resiliently green and full of nutrients than those found in any other regions of Japan. The key region for organic cultivation is in Shimoyama, Japan. Shimoyama brings forth outstanding organic quality. The region is located 600m above sea level providing a cooler climate than Nishio. The lower temperature is a natural barrier and protects the organic fields as only few insects survive in the colder regions of Japan. This is very important since organic production does not use any pesticides and relies on natural fertilizers only. The organic fields are located in the valleys of the mountains away from civilization.

The Matcha Harvest

Matcha is harvested in the beginning of May. The fresh green tea leaves are traditionally plucked by hand — even today. After they have been harvested, the leaves are immediately refined in the factory (1st The Matcha Explosion – www.GotMatcha.com

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refining). This refining process is the beginning of a long journey turning the leaves into Matcha powder. Our Premium Organic Ceremonial Matcha is harvested in early June, and with an early 2nd Harvest of Mid-July. First, the tea leaves are carefully steamed which halts the fermentation, keeping the leaves fresh, and locks in the nutritional components of the tea. Then the leaves are carried through a dryer heated at approx. 180°C / 356°F. The temperature and the time to dry depend upon the respective weather condition at the time. After this process, the dried leaves weigh only 20% of their original weight. The tea leaves, after this 1st refinement, are called "Aracha," which in Japanese means "rough tea."

Meat of the Leaves

The “Aracha” arrives to the 2nd refining facility next. A variety of Aracha arrives from an abundant source of farmers, from which the Aracha will be sorted to its respective categories by tea sommeliers through the evaluation of color, taste, and texture. The final tea is blended from various sources by the tea sommeliers for consistent grades throughout the year. After the formulation is complete, a fully automated procedure separates out all the stems, veins, and unwanted particles until the purest flesh of the tea leaves remain which is then cut to smaller pieces.

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At this point, the cut tea is called "Tencha" tea, which has been specifically designed to be ground into Matcha.

The Blending Blending is conducted by the tea sommelier to produce consistent flavor and color for the Matcha. Blending the tea is necessary to achieve different grades of Matcha, differing only in color and their taste profile. Our Matcha has resilient spring green color, unfolds delicately in the mouth, and the flavor is robust yet mild and sweet. All tea has a different character and various criteria must be met for the perfect blend.

The last step and the most important step in Matcha production is the grinding process. The grinding process is conducted in a clean room where the temperature and humidity is closely monitored and controlled as the industrial filters keep the air clean, eliminating bacteria and germs in the air. The average particle size of Matcha powder is only 5-10 microns small. This is so fine (finer than baby powder!) that the powder practically melts in your mouth. Each stone mill only grinds up to 30-40g (approx. 1 oz) per hour. Even with all the technology today, the granite stone mill is still the best way to grind Matcha from the delicate Tencha tea leaves, because only granite can preserve the color, flavor, and the nutritional components of the tea to its upmost quality, without the use of grinders or other

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processes that utilize heat and which would then destroy some of the inherent benefits in Matcha.

Granite Stone Grinder

A stone mill consists of two granite parts. There is a slight opening in the middle where the two parts meet. This is called "Fukumi." The tea is funneled in from the top and fills in this small space, then is pushed out gradually. Because of this, the granite parts never touch each other during the grinding process. There are grooves carved into varying grid lines patterns inside the mill which is designed to push the tea outward from within as the mill starts grinding. By the time leaves finally reach the outer seam, they are broken down and ground into ultrafine powder. An axis made of oak wood is placed in the center to hold the mill together. This is also chiseled and shaped by the artisans to fit perfectly centered into each mill since no hole is ever drilled the same way when the granite arrives. Oak is ideal for the core for its strength and durability and has very little inherent smell. As painstakingly slow as this process seems to be, it is still the only method that assures the utmost in quality without compromising any of the health benefits of Matcha green tea.

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Are All Green Teas Created Equal? Are all “powdered green teas” created equal? No…..Not at all.

Their history parallels each other, for one is a derivative of the other; but that is where the similarity ends. Although Matcha Green Tea has been around for well over 800 years, it is only now beginning to be recognized within the health community as a superfood that surpasses virtually every other anti-oxidant superfood today. Matcha’s roots go back to ancient China when it was used medicinally. However, as Matcha came to the mainland of Japan over 800 years ago, it grew into a traditional ceremonial beverage loved and revered by the Japanese. Matcha is the green tea used and developed by the ancient temple priests for their time of meditation. The process of developing this “ceremonial” tea involved changes in how the initial “sencha” or green tea plant was cultivated. Although there are literally thousands of varieties of green tea, Matcha is the finest grade available. The main difference between Matcha and powdered green tea lies in the type of leaf used. Whereas regular powdered green tea is made

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from sun grown sencha leaves, Matcha is made instead from the same leaves but are shade-grown, called gyokuro. Unlike Sencha, Gyokuro (or jade dew), spends a portion of its life in the shade under special tarps that are designed to keep the leaves out of direct sunlight. This results in leaves that turn out even darker than Sencha, and produce a cup that is slighter sweeter and with more of a fuller body. Furthermore, the typical sencha leaf is grown entirely in the sun, and its growth cycle is much longer than Matcha, which is shade grown and harvested at a much earlier period. During the processing of green tea, Matcha is not rolled like gyokuro but is instead processed so that only the soft, inner parts of the leaf are used. This results in a byproduct known as tencha. From here the leaves are then ground into powdered form. Regular powdered sencha is the least expensive variety of powdered green tea, and does not compare to the full range of benefits and health properties of genuine Matcha powdered green tea. As well, most sencha powdered green teas often use the entire leaf, stems and all! Matcha is the ceremonial tea of the temple high priests. To say “Ceremonial Matcha” is almost a redundant statement, for Matcha is the Ceremonial version of the green tea plant of Japan.

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Matcha The Unknown Superfood

The amount of studies on the health benefits of green tea consumption has exploded in recent years. Green tea is proving to be effective against a wide range of illnesses and physical conditions. Eisai, the monk, who brought Matcha green tea to Japan (circa 1200a.d.), said that it was “the elixir of the immortals". That was not a casual statement, for Eisai saw the tremendous benefits that were being experience by those who drank this “immortal” tea, and thus, was driven to bring it home to his people in Japan. To receive the remarkable benefits of “green tea”, you must drink the “whole leaf”, rather than just a teabag. And within the arena of “green tea”, you have what is just the basic sun grown green tea sencha plant, or you have the Matcha ceremonial tea, which we just spoke of in the preceding chapter. Matcha is approximately 10X stronger than regular brewed green tea, and so it has extremely powerful therapeutic effects on the body. The anti-oxidant activity of Matcha is higher than that of blueberries, 100 times more potent than Vitamin C, and 25 times more active than Vitamin E. Matcha contains over 70 times the anti-oxidants of fresh orange juice, and over 9 times the beta carotene of spinach. Matcha also contains a The Matcha Explosion – www.GotMatcha.com

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good helping of fiber, as well as all the essential vitamins and minerals for optimal health. Matcha also contains high amounts of L-Theanines—a unique set of natural amino acids found almost exclusively in shade grown green tea such as Matcha, and it is known to reduce stress and anxiety. This unique property of L-theanines, as it interacts with the naturally occurring caffeine unique to green tea, provides the body with sustained energy of 3 to 6 hours without any caffeine crash and other side effects typically associated with “caffeine”. This unique combination, which almost exclusively exists in Matcha, also heightens the concentration to help provide increased mental clarity and focus. With virtually zero calories, this makes Matcha the ultimate "energy drink"—without any of the side effects found in the highly sugared, over-caffeinated beverages sold in stores today. Matcha is the only tea variety that is ground into fine powder form for a reason. When drinking Matcha or enjoying a food or beverage made from Matcha - you consume the entire tea leaf. Matcha drinkers receive the full nutrition benefits of the whole tea leaf and will enjoy the high concentration of green tea antioxidants, amino acids, vitamins, minerals and fiber. Matcha is extremely rich in 3 very important nutrients that are of high interest for healthier lifestyle living: Insoluble Fibers, Antioxidants, and L-Theanines. Gradually an awareness is dawning, but it has been slow coming, after all - how good can drinking green tea really be? But Matcha is no “ordinary” green tea. It is the "Ceremonial" tea of the ancients. As we have mentioned, Matcha is the most effective way to experience the amazing health benefits of green tea. It is a beverage for both the mind and the body. Matcha delights the senses, purifies the body and lifts the spirit!

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Worldwide research points to green tea’s antioxidant polyphenols for its potent beneficial properties. Epigallo-catechin gallate (EGCG: also an antibiotic) is the most prominent of these. Together with tannins and flavonoids they are collectively called ‘catechins’ and account for about 40% of its dry weight. Researchers at the University of Kansas found antioxidant levels of matcha green tea 100 times more effective than vitamin C and 25 times better than vitamin E. Green tea contains more beneficial astringent tannins than other tea. These are preserved through the steaming of the leaves and keeping them green. Researchers tell us the caffeine activates the tannins, while the tannins counter balance the caffeine. Recently they discovered that L-theanine, a nonessential, non-protein amino acid naturally present in the green tea bush (Camellia Sinensis) and the main compound responsible for the unique flavor of green tea, enhances learning ability, induces relaxation and inhibits caffeine stimulation. Our organic matcha is harvested in early June to mid July, when the tea leaves are most tender. The stems, twigs and veins are removed from the leaves. Then cutting, winnowing, and drying prepares them for one of the thousand small granite stone mills. It takes about one hour per mill set to make thirty (30) grams of our organic matcha!

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Matcha Health Benefits An Overview Here is a highlight of some of the great therapeutic benefits of Matcha.



Longevity

Japanese researchers have found that green tea consumption can lead to lower mortality rates in humans. Following over 40,000 subjects aged 40-79 over 11 years, they discovered a significantly lower risk of death from all causes among those who drank 5 or more cups of green tea. 

Heart Disease

A good deal of research has been done showing that drinking green tea can protect against heart disease; among which would be: vasculoprotective, antioxidative, anti-inflammatory and cholestorollowering. Green tea may prevent strokes, and EGCG has been shown to protect brain cells from the destructive processes following a stroke. Matcha is also known to help reduce cholesterol levels. 

Diabetes

Recent evidence suggests that drinking green tea can reduce the risk of Type 2 diabetes! People who drink 6 cups or more of green tea a day are less likely to develop diabetes than those who drink just one cup. Read our testimonial below from one of our customers: 

Improved Memory

Japanese researchers have shown that drinking green tea helps maintain cognitive ability and may improve memory. It is thought that the EGCG in green tea helps to neutralize harmful free radicals that cause damage in the brain.

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

Helps to minimize neurological conditions

Due to the wide-ranging effects of its polyphenols, green tea is being studied for its benefits on neurodegenerative conditions. Researchers in Haifa, Israel working with animal models have found that Matcha, due to its high EGCG levels, help to prevent the brain cells from dying It also appears as though the polyphenol may even rescue the neurons once they have been damaged, to help them repair”. 

Lowers Blood Pressure and Hypertension

Green tea lowers blood pressure and prevents hypertension by increasing the production of nitric oxide, which dilates the arteries and reduces blood pressure. Researchers have found that over the course of a year of consuming Matcha green tea, that the risk of high blood pressure was lower by 46% among those drinking between 0.5 to 2.5 cups a day and 65% lower among those consuming over 2.5 cups per day! 

Prevents Tooth Decay!

Here is an unexpected benefit of Matcha Green tea. It is a proven remedy to prevent tooth decay, for it kills the bacteria that cause dental plaque and halitosis and increases the acid resistance of tooth enamel.

A cup of Matcha brings mental concentration, emotional stability, composure of mind, and physical well-being. Truly the ultimate superfood drink!

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Matcha Anti-Oxidants Tea-catechins are among the most researched and scientifically discussed antioxidants. A vast number of publications have already been published on these ingredients with high antioxidant effect results. Analysis shows that Matcha contains higher antioxidant levels on a per gram basis compared to all natural fruits and vegetables known thus far. And ORAC* test results prove that one gram of Ceremonial Matcha green tea contains 1,384 ORAC units. When compared to other antioxidant rich fruits and vegetables as well as other leading superfoods, Ceremonial Matcha green tea clearly stands out above the rest. *ORAC stands for Oxygen Radical Absorption Capacity. This test method was developed by the USDA and Tufts University to assess the antioxidant potency of foods and beverages. Higher numbers contains more antioxidant affects to our body. A comparison of Matcha with other popular anti-oxidant foods

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Matcha Nutritional Breakdown

Below is a short nutritional breakdown of some of the key ingredients in Matcha tea: One serving of Matcha green tea (1gr) yields approximately the following nutrients naturally: Nutrients Energy 3.24 Calories Polyphenols 100mg Protein 306mg Lipids 50mg Carbohydrates 385 mg Tea Caffeine 25 mg Dietary Fiber 385 mg The Matcha Explosion – www.GotMatcha.com

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Theophylline 0.42 mg ORAC Units 1384 Total Amino Acids 272 mg Vitamins & Minerals Vitamin A Carotene 595 mg Calcium 4.2 mg Vitamin A Retinol Equiv. 99.17 mg Magnesium 2.3 mg Vitamin B1 .06 mg Potassium 27 mg Vitamin B2 .0135 mg Phosphorus 3.5 mg Vitamin B6 .009 mg Iron .17 mg Vitamin C .6 mg Sodium .06 mg Vitamin E .281 mg Zinc .063 mg Vitamin K 29 mcg Copper .006 mg Matcha green tea contains over 10 times the nutrients when compared to Traditional Green, White, Black, Rooibos and Yerba Mate teas as well as when compared to popular fruits and vegetables.

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Matcha Just for the record… Nutritional Analysis - Got Matcha Ceremonial Japanese Organic Matcha Green Tea

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What Does Matcha Contain?

Here is a brief overview of the dynamic properties of ceremonial Matcha green tea: L-Theanine – L-Theanine is a unique amino acid found almost exclusively in the tea plant (Camellia sinensis) and is the primary amino acid component of green tea. The shading of the tea plants before harvest, increases the L-Theanine content, giving Matcha its characteristically pleasant and sweet flavor. The effects of L-Theanine are truly amazing. It has the unique ability to stimulate the production of alpha waves in the brain; a state otherwise mostly achieved by meditation and characterized by a calm alertness and relaxed mental clarity. This is one reason why the Zen monks appreciated a good cup of Matcha before their "lengthy" meditation sessions. The relaxing effects of L-Theanine act antagonistically against the stimulatory effects of caffeine on the nervous system thus smoothing the body’s reaction and leading to an experience of dynamic bliss. Clinical studies have also shown L-Theanine to reduce stress, to lower The Matcha Explosion – www.GotMatcha.com

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blood pressure, to improve memory and learning abilities, to diminish PMS symptoms and to have a mild antioxidant activity. L-Theanine is fast acting, the desirable effects are generally noticeable within the first 30 minutes after enjoying a cup of Matcha and can last for up to 6 hours. Thermogenics – Green tea has long been studied as a weight loss aid. Research now indicates that drinking green tea can boost metabolism by 35-40%, thus increasing fat burning capacity without any adverse side effects. Anti-oxidants – The catechins found in green tea are some of the most powerful natural anti-oxidants, thereby having a strong antiaging effect on the body. The anti-oxidants in green tea are 100 times stronger than Vitamin C, and 25 times stronger than Vitamin E. Matcha green tea contains 70 times the anti-oxidant capacity of orange juice, and 9 times the beta carotene of spinach. Chorophyll - Matcha contains extremely high levels of Chlorophyll, thus the brilliant emerald green color. Chlorophyll is one of the most powerful blood detoxifyers, as well as supporting a healthy blood alkalinity. Polyphenols and Catechins – These phytonutrients are quickly becoming known as the most potent cancer fighting substances known to man. Matcha green tea contains the highest levels of these precious derivatives. Adaptogenics – Green tea is an “adaptogen” which means it supports the adrenal glands by lowering levels of the “stress” hormone Cortisol. Blood Pressure Lowering Catechins – Green Tea contains specific catechins that can lower blood pressure by preventing contraction of blood vessels through inhibition of Angiotensin. Cholesterol Lowering agents – Green tea has been shown to decrease the levels of LDL (‘bad”) cholesterol while having no effect on HDL (“good”) cholesterol. Blood Sugar Stabilizers – The polysaccharides in green tea can protect against insulin spikes thus stabilizing blood sugar levels. The Matcha Explosion – www.GotMatcha.com

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Anti-microbials – Green tea contains potent anti-biotics and antivirals, lending itself to the prevention and treatment of many common ailments including flu, cold, food poisoning etc. These anti-microbial catechins also prevent tooth decay and gum disease, as well as sweetening bad breath by balancing the gut microflora.

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Matcha & Weightloss oh yea!

Numerous studies have been done over the past couple of years now concerning the weight loss benefits of drinking green tea; especially Matcha Green Tea. Matcha green tea assists and literally super-charges your weight loss regime! Why Matcha especially? Because it contains over 10 times the nutritional value of any other green tea! Matcha Green Tea is one of the hidden “superfoods” that people are still discovering. It is a super-charged version of regular green tea, and it is an ideal product to facilitate natural and healthy weight loss effectively. The following is a brief overview of the weight loss capabilities of Matcha Green Tea: 

Green tea speeds up the metabolism, which in turn causes the body to use more calories!

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

Matcha Green Tea also helps to keep the body from storing excess fat; and it is a natural appetite suppressant. Burn more calories, lose more fat!

Research was conducted in Switzerland about 15 years ago which showed a marked difference in the increase of the metabolism and subsequent burning of calories in a case study done with overweight patients. This process of increasing your metabolism is called “Thermogenesis”, which in effect, means that your body’s ability to burn off fat is literally supercharged. If you are focused on losing that extra weight, then implementing Matcha Green Tea in conjunction with carefully monitoring what you eat, (and the amounts you eat - like any diet plan), are keystone to a successful weight loss regime. Replace other drinks with Matcha Green Tea and lose weight faster. An obvious benefit of this plan is to replace the drinks you normally drink with Matcha Green tea; losing weight will be that much easier! The average coffee shop drink contains many more calories and grams of fat than you should be drinking just to get the benefit of the caffeine in it. Matcha Green tea contains very little caffeine, for the energy and overall wellness you receive is from the naturally occurring L-Theanine in green tea. A recent study in Japan was announcing the profound impact drinking Matcha tea has on losing weight. Here are some excerpts: Losing weight may be only a tea cup away For those looking to shed a few pounds - post-holidays - pre-bikini or simply making healthier lifestyle choices; the solution may be found within a daily cup of Matcha green tea. A part of Zen Buddhist culture for well over 800 years, Matcha is a fine tea powder that is blended and consumed in a drink rather than steeped and discarded like tea leaves.

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Clinical research has shown Matcha increases metabolism, offers a huge antioxidant hit and gives a gentle stimulating effect superior to steeped teas. Weight Loss: Investigation is on-going concerning the action of Epigallocatechin gallate (EGCG), one of the antioxidants in Matcha, for its potential as an obesity therapeutic with promising results, said Dr. Clifton A. Baile, the CEO of AptoTec, Inc., and a Distinguished Professor of Animal Science and Foods and Nutrition, University of Georgia. Our research has shown that EGCG helps cause weight loss and reduce body fat in mice. There is no magic weight loss solution but, when combined with a healthy lifestyle, drinking Matcha could make losing weight easier. Published in Obesity Research in June 2005, this study with mouse fat cells showed that EGCG, found in Matcha, helps cause fat cells to store less fat, and eventually, to self-destruct. In a follow-up study not yet published, EGCG fed to mice caused weight loss and reduced the amount of body fat. Antioxidants: The benefits of antioxidants are well known and may include increased immune function and disease prevention. In 2005, testing on Matcha revealed that the tea powder contains the highest levels of antioxidants per gram over any other fruit or vegetable including other green teas. The Oxygen Radical Absorption Capacity (ORAC) test conducted by FDA approved labs in Massachusetts discovered that one gram of Matcha has approximately 1384 ORAC units. As a benchmark for comparison, blueberries, long considered the gold standard, contain 1344 ORAC units per serving (24 berries per gram). Nutritionists suggest that people should consume 3,000 to 5,000 ORAC units daily in order to garner the greatest health benefit. Flavonoid-rich and virtually calorie-free, Matcha is an ideal choice for those looking for a delicious drink that fits perfectly into a healthy diet. Research indicates the concentration of catechins available in Matcha is 137 times greater than the amount of catechins available in regular green tea. Catechins are flavonoid compounds found predominantly in green tea and have significant antioxidant qualities. The Matcha Explosion – www.GotMatcha.com

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The Matcha Alternative: The Matcha processing technique means that drinkers consume the tea plant itself, not just a brew of its leaves. This allows an exponential increase in any health benefits offered. For example, one cup of Matcha tea is equivalent to ten cups of steeped green tea. Most of us have heard of the positive effects red wine can have on a fatty diet and its healthful benefits on heart disease. High amounts of catechins and polyphenols (eg. EGCG) are present in green tea, particularly Matcha tea and EGCG has twice as much resveratrol as red wine, making it a powerful weapon towards lowering cholesterol, inhibiting blood clots and negating the effects of a fatty diet. EGCG is also used to treat diabetes and is reported to have glucoselowering effects. In addition, glucose can cause a person to feel hungry, and by controlling insulin levels, you control appetite. Try drinking a mug of Matcha green tea at the first hunger pangs, and you are well on your way to managing your appetite! In summary, the word thermogenesis literally means heat generation. Matcha Green tea increases thermogenesis in the body, becoming a potent appetite suppressant and increasing fat oxidation. This in turn helps the body to use fat as an energy source. This means the body is preferentially burning fat over protein. Due to the potency and additional health-promoting properties of Matcha green tea, it is the perfect addition to any weight loss diet or program. Shed pounds in a healthy and effective way!

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Matcha & Pregnancy

A common question asked is whether or not Matcha Green Tea would have any adverse effects on pregnancy. The concern stems from the intake of caffeine, which in a standard cup of coffee can range from 70mg to over 125mg. And, if you choose to have espresso, then that number jumps up even more! Within America today so much caffeine is being consumed; coffee, colas, and a variety of foods that have caffeine within their ingredients. Caffeine, caffeine, caffeine! If not carefully watched, your caffeine consumption could get easily out of hand. According to some medical professionals, a pregnant woman should not consume any more than about 300mg of caffeine daily. Others recommend keeping that intake down to around 200mg of caffeine. First of all we need to understand that the caffeine in coffee and the caffeine found in Matcha green tea are not the same. Furthermore, as we have mentioned, the caffeine in Matcha is uniquely different in that the amino acid L-Theanine, works in synergy with the caffeine found in The Matcha Explosion – www.GotMatcha.com

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Matcha, to deliver you sustained energy over a 3 to 6 hour period. Coffee, on the other hand, gives you the ups and down and the caffeine crash. The caffeine in coffee impacts the adrenal glands and causes spikes in adrenaline glucose and insulin levels, which causes the jitters, nervousness, sleeplessness and hunger pangs. Caffeine in Matcha forms bonds with numerous nutrients so that it enters the bloodstream in a time-release fashion, leading to a steady level of energy over 3-6 hours, rather than a spike and crash within 1 hour. In addition, Matcha’s unique composition means that the caffeine leaves your adrenal glands untouched while regulating insulin and glucose levels making it ideal for diabetics. It is also great for combating those hunger pangs! Although the caffeine in Matcha green tea is different to that found in coffee, it would still be still wise to limit your Matcha consumption, and all other sources of caffeine for that matter, while you are pregnant. So, how severely should you limit your daily Matcha consumption while pregnant?

Glad you asked! A 1 gram serving of Matcha delivers 34mg of caffeine - less than an average cup of coffee - so consumption doesn't necessarily need to be restricted too severely. Typically 1 gram is the same as ½ teaspoon, and 2 grams is the equivalent to 1 teaspoon. So, whether you get 34 mg of caffeine, or 68mg of caffeine depends upon how strong you drink your Matcha. Once again, bear in mind that the “caffeine” will be utilized over a 3 to 6 hour time span, so you are not dealing with the “typical” caffeine issue that is found with colas, coffee and other caffeinated beverages. To be on the safe side, however, and to account for other foods or beverages you may take that containe caffeine during the day, we would recommend limiting your Matcha green tea consumption while pregnant to 2 cups a day.

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On another note, we have been asked, “How can Matcha be a stimulant and relax me? Matcha has long been used by monks, warriors and martial artists because of these seemingly contradictory qualities. The time release of energy by the energy drivers, caffeine and theophylline is at a rate that your body can deal with naturally while the powerful amino acid effect of the L-theanine relaxes and focuses. Matcha helps you to focus, enhancing your mental acuity. I know that before we have a time of meditation, or if we are intensely working on a project, we will always have our Matcha tea right at hand. If you are a pregnant mom with high blood pressure, will Matcha affect me? Matcha is a natural blood thinner, with numerous studies showing that green tea consumption helps to relax the arterial walls and lower blood pressure. So Matcha is great for those wishing to lower their blood pressure naturally without resorting to medication.

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Matcha & Caffeine so give it to me straight!

Although we have touched upon the subject of Matcha and the caffeine levels in Matcha a few times now, we wanted to devote just a short article specifically on the caffeine in Matcha. First, let’s cover some ground we have spoken of previously. When drinking Matcha you are consuming the entire tea leaf. This is the main difference between Matcha and all other tea. Normally black tea or other green teas are consumed via steeping the tea leaves infused with hot water. Steeped tea is only a single soluble extract of the tea leaves - the leaves stay in the tea pot and will be disposed afterwards. Only a small part of the health benefits of tea are water soluble. Depending on the tea variety and preparation, only 10% - 20% of the healthy nutrients are consumed when drinking steeped tea.

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The following chart is a simple comparison of the green tea bag (3gr) with 1 tsp (2gr) of Matcha:

Matcha drinkers, on the other hand, receive the full nutritional benefits of the whole tea leaf and thereby enjoy the higher concentration of green tea antioxidants, amino acids, vitamins, minerals and fiber. Does Matcha have caffeine, then? Yes. Matcha is a type of green tea, and green tea contains caffeine. Because Matcha is made from crushed whole tea leaves, the caffeine content is somewhat higher than that of bagged tea. In fact, the caffeine level of Matcha can actually equal half the level of a black cup of coffee. Keep in mind, caffeine isn’t bad for you in moderate amounts. It’s a mild stimulant that naturally occurs in a variety of plants, beans, fruits and nuts. Matcha green tea is prepared as a powder and whisked into hot water, a method which releases the caffeine into the body continuously over 6-8 hours. Swapping regular tea or coffee for Matcha green tea will result in sustained energy and increased focus without giving you the shakes or a caffeine crash later in the day.

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Some of the unknown benefits of Matcha: Matcha has been known to boost your metabolism by as much as 40%, while helping to regulate blood sugar levels. Matcha helps the body to maintain healthy cholesterol levels, and Matcha is also known to be a strong blood detoxifier and alkalier. Caffeine/Theine: All teas derived from the tea plant (camellia sinensis) contain caffeine, sometimes referred to as Theine. Because Matcha consists of the entire tea leaf in a powdered form, you are getting a pure and natural source of caffeine. The typical serving size of Matcha varies from ½ teaspoon to 1 teaspoon, or 1 to 2 grams of Matcha. Your actual caffeine consumption can vary from 34 to about 68mg, whether you use ½ tsp or 1 tsp. Matcha’s Phyto-Nutrients Due to Matcha’s combination of phyto-nutrients, the caffeine in Matcha is assimilated in a very different and much healthier way, than coffee or black tea. The caffeine in Matcha binds to the larger catechin molecules, that also act as powerful antioxidants, and is released into the bloodstream slowly over time, as the catechins are broken down and assimilated. The result is a slow dissemination of caffeine that provides sustained energy for up to 6 to 8 hours. This synergy within Matcha also prevents the insulin and adrenalin spikes typical for coffee intake, so you never have to experience the “crash” that follows when your blood sugar drops. The potential negative effects of caffeine are offset by the relaxing and calming influence of the amino acid L-Theanine. The combined effect is a state of mental clarity, calm alertness and sustained energy. Where does our Matcha-Chai Tea rank in all of this? A (1) tablespoon serving of Matcha-Chai (for the equivalent of a 12 to 16 oz mug) will give you 54mg of caffeine. If you have a smaller portion, (8 to 12oz) cup of Matcha Chai, then you will use probably 1 1/2 tsp of Matcha Chai, which would give you around 28mg of caffeine.

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Matcha & Diabetes After doing much research there is a lot of evidence that drinking green tea regularly, ideally 2 or more cups of tea daily, are less likely to develop Type 2 Diabetes. A research study published in American Journal of Clinical Nutrition in 2008 found after two studies were done, that regular consumption of green tea “can increase fat oxidation during moderate-intensity exercise and can improve insulin sensitivity and glucose tolerance”. According to a study in the Journal of Clinical Biochemistry and Nutrition, “A high frequency of green tea consumption is associated with lower levels of body mass index and serum LDL-cholesterol and triglycerides levels [2–4], and fasting glucose”. They found in the study that the caffeine and catechins in green tea have health benefits and that “the frequency of green tea consumption was inversely associated with the risk of type 2 diabetes”. Obesity and insulin resistance are both large contributors to type 2 diabetes…this is where Matcha green tea can play an important preventative role. The catechins in green tea have proven in many studies to “improve exercise performance, increase fat oxidation and prevent obesity”. Matcha’s ability to aid in weight management and exercise, minimize fat storage, and improve insulin sensitivity make this superfood tea the perfect natural choice to help prevent diabetes. Also remember that Matcha green tea is 10 times more potent compared to traditional green tea so Matcha will be that much more effective with helping to prevent and treat those with diabetes. Matcha is one of the highest “foods” in antioxidants which is a major reason why this amazing superfood is linked to treating Type 2 Diabetes.

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References: http://www.ajcn.org/content/87/3/778.full http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2613497/

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Matcha & Skin Health Improve Your Skin Health with Matcha Green Tea

An interesting study published in The Journal of Nutrition found a connection between drinking the catechins in green tea and skin health. What the scientists found in this study was that the skin was better protected from the harmful radiation of UVrays, the structure improved, blood flow and oxygen increased to the skin and the overall quality of the skin improved. German researchers gave 60 women a beverage with green tea polyphenols that provided 1402 mg of catechins daily for 12 weeks. They ran various tests at different stages throughout the study, testing the photo-protection, function and structure of their skin. Their report: “Skin structural characteristics that were positively affected included elasticity, roughness, scaling, density, and water The Matcha Explosion – www.GotMatcha.com

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homeostasis. Intake of the green tea polyphenol beverage for 12 weeks increased blood flow and oxygen delivery to the skin. Regular consumption of a beverage rich in tea flavanols contributed photo-protection against harmful UV radiation and helped maintain skin structure and function.” When common green tea (in a bag) is steeped, only 5-10% of the powerful nutrients are infused into the water. Matcha, on the other hand, provides 100% of all the nutrients and health benefits. Catechins, which are a subcategory of the powerful antioxidant-rich polyphenols, make up 40% of Matcha tea powder compared to the 510% that you would receive from steeped traditional green tea. There are 242 mg of catechins per 1/2 tsp or 1 gram of Matcha compared to a 6 ounce cup of steeped green tea which provides about 50 mg. You would have to drink almost 28 cups of green tea from the tea bag daily to reach the 1400 mg of catechins! Our advice? Drink about 3 tsp daily of Matcha tea for optimal skin health. You can of course work up to that amount. Start with 1/2 tsp of Matcha 2-3 times/day and as your system becomes more used to it then increase to 1 tsp 3x/day.

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The Tea Ceremony The Way of Tea

Matcha is the tea that is used in the well-known Japanese tea ceremony (Chanoyu) which was established by Zen-master Sen-noRikyu in the 1570s. The tea ceremony follows four basic principles: Harmony (wa), Respect (kei), Purity (sei) and Tranquility (jaku Within the tea ceremony, every step, every movement, and every moment is accurately defined. The ceremony takes place in a specially designed room exclusive for the ceremony. It is exactly four and a half mats of space (one Tatami mat is 170 x 85 cm or ten square feet). The room itself is kept simplistic to enable the guests to focus only on the essence of the ceremony and the tea. In the winter season, a Kama (iron kettle) is placed in a small opening in the floor of the tea room which is heated by charcoals. In earlier times, these utensils were a true work of art. The host seats facing toward the tea bowl (Chawan), tea container (Natsume), a Matcha whisk (Chasen) and a bamboo scoop (Shaku). The arrangement also varies in season. Even the wood for the charcoal is meaningful because wooden charcoal maintains the ideal temperature for Matcha as it provides its own aroma. It is said that The Matcha Explosion – www.GotMatcha.com

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even the age of the wood is part of the conversation piece in the ceremony. The ceremony itself follows strictly defined principles. As the guests enter the room, the host will start to prepare the Matcha, in slow but stern motions. From the first welcome to the last sip of tea, and even the light conversation after, it all holds meaning in this sacred ceremony.

But the most fascinating part of the tea ceremony is indeed the philosophy behind it all. In Japan, the tea ceremony is called "Chado" or "Sado." If you translate it, this means: the way of tea. Even the dignified old tea masters still consider themselves as students. For they say that 60 years of experience in "The Way of Tea," only means you are one step ahead in the journey.

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Preparing & Storing Your Matcha Tea

Preparing Matcha Tea Ancient Method: The simplest way to prepare Matcha tea is as follows: 1. Scoop Matcha tea powder into a bowl or cup (1/2 tsp per 3-4oz) (1/2 tsp = 1gram) 2. Add a small amount of hot liquid, and using the back of a spoon stir to make a smooth, green paste. Stir or whisk. And drink. The Matcha Latte (our preferred choice) 1. Put 1/2 to 1 tsp to 8 or 12 oz of Liquid. Our preference is 1/2 water and 1/2 Almond Milk. The Matcha Explosion – www.GotMatcha.com

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2. Stir vigorously with Whisk. (a key to prevent lumping is to sift the Matcha). 3. Add 3-4 drops of Stevia and 10 to 20 drops of Vanilla Extract. 4. Stir or Froth and Enjoy!

Storing Your Matcha Tea Our organic ceremonial Matcha tea is extremely sensitive to light and heat. The delicate, young tea leaves are ground as soon as they are picked in Japan. Once ground, this fresh Matcha tea powder is vacuum packed. Once opened and exposed to light/air/heat, the Matcha tea powder will begin to oxidize rapidly, so we suggest keeping your Matcha in the refrigerator.

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Matcha Hot Tea Recipes Holiday Matcha-Chai Egg Nog

… 53 … 54

Juices & Smoothies -55 Matcha Energy Boost Smoothie Young Thai Coconut/Matcha Energy Blaster Matcha Pina-Colada Smoothie Banana Matcha-Chai Smoothie Matcha Date Smoothie Creamy Peanut Butter Matcha-Chai Smoothie Matcha “Whole Juicing” Juices

… … … … … … …

56 57 58 59 60 61 62

… … … …

64 65 66 68

Breads & Muffins -63 Sweet Matcha Corn Bread Banana Matcha-Chai Bread Matcha Scones French Matcha-Chai Muffins

Breakfast - 69 Yummy Matcha-Chai Pancakes Matcha-Chai Crepes Matcha-Chai Rice for Breakfast

… 70 … 71 … 73

Desserts - 74 Raw Matcha-Chai Apple Pie Frozen Carob Banana Chai Pie Delightful Creamy Matcha Sorbet

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Desserts (continued) Matcha Date Nut Squares Raw Matcha/Matcha-Chai Cashew Crème Raw Cacao Matcha/Matcha-Chai Truffles Matcha-Chai Strussel “un” Coffee Cake Whipped Matcha Crème Cheese Pie Matcha Thumbprint Cookies Matcha-Chai Oatmeal Cookies Matcha-Chai Rice Pudding Bread Pudding ala Matcha-Chai

… … … … … … … … …

79 80 81 83 85 87 88 89 90

Sauces, Sides & Soups - 91 Mock Cheez Matcha Sauce Cashew Matcha Gravy Healthy Matcha Fries

… 92 … 93 … 94

Soups & Main Dishes - 95 Potato Corn Chowder Matcha Quinoa Spinach Pasta

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Matcha Hot Tea Recipes

Here is list of some fun options when creating your morning Matcha Tea: Matcha-Chai Latte 2/3 boiling water, 1/3 almond, rice or soy milk. Blend with 1 Tbsp of Match-Chai for 12 to 16oz serving.

Matcha Latte 2/3 boiling water, 1/3 almond, rice or soy milk. ½ tsp vanilla 3-5 drops of Stevia, or 1-2 tsp of sugar of choice. Whisk or Froth, and enjoy. Variations: Instead of 2/3 boiling water, steep 1 tea bag of: Peppermint (this creates a Matcha Peppermint Latte!) Madagascar Vanilla (this creates a Matcha Vanilla Latte!) Or try other prepared tea bags of choice.

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Holiday Matcha-Chai Egg-Nog

1½ cups rice or soy nog ½ tsp of Matcha-Chai 1 scoop non-dairy ice cream or whipped cream 1. Heat egg-nog and Matcha-Chai slowly until hot. 2. Pour the heated egg-nog into a coffee mug, add the ice cream or whipped cream and sprinkle with more Matcha-Chai to taste. YUMMM!!

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Juices & Smoothies Why do you feel so refreshed and energized after drinking a fresh blended creation instead of feeling so” heavy and drained” after eating a big meal? Fresh smoothies and juices are raw and so are much easier to digest. You feel the immediate benefits of the food’s nutrition, creating clarity and energy for hours. By adding Matcha or Matcha-Chai, to these already energetic drinks, the benefits become exponential!

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Matcha Energy Boost Smoothie

1 cup carrot juice 1 frozen banana 1 Tbsp Chia seeds 1 Tbsp of Supergreen powder 6 dates, chopped 1 Tbsp peanut butter ½ cup frozen pineapple 1 tsp psyllium husk powder 1 Tbsp Matcha-Chai or 1 tsp Matcha 1 cup of ice cubes Blend on high and enjoy!

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Young Thai Coconut Matcha Green Tea Smoothie

Water and meat from 1 Young Thai Coconut (make sure he’s young!) 5-6 chopped dates 1 frozen banana 2 whole, peeled oranges 1 cup frozen mangos 1 tsp raw cacao powder 1 Tbsp of Supergreens of choice 1 Tsp Matcha or 1 Tbsp of Matcha-Chai Blend on High. Options: Try other frozen fruits or ice cubes. Our young Thai Coconut smoothie and our Matcha Energy Blast Smoothie guarantee you optimum nutrition at the cell level with great energy!

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Matcha Pina-Colada Smoothie

1 cup light un-sweetened coconut milk 1 cup fresh pineapple pieces ¼ cup frozen pineapple tidbits Raw agave nectar to sweeten ½ tsp Matcha or 2 tsps. Matcha-Chai 1 banana or 1 fresh mango, peeled and sliced Blend on high. If you like a more frosty concoction, use frozen banana pieces or frozen mango pieces.

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Banana Matcha-Chai Smoothie

1 frozen medium ripe banana 1 ½ cup almond milk or coconut water 5 or 6 pitted dates 1 to 2 Tbsp Matcha-Chai, or 1 tsp Matcha 1 tsp vanilla, optional Options 1 to 2 Tbsp almond butter 1 to 2 Tbsp carob or raw cacao powder Blend in the order given on high for aprox 1 min or until smooth. *Makes 2 plus servings.

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Matcha Date Smoothie

2 cups rice, soy, or Almond milk (vanilla or carob flavored) 10 pitted dates, cut in half 2 tsp honey 1 banana ½ cup ice cubes or frozen fruit 1 tsp vanilla 1 tsp Matcha Blend on high for 1 to 2 minutes. *Variation: Try adding 3 TBSP Raw Cacao powder. (I like Ultimate brand Raw Cacao Powder)

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Creamy Peanut Butter Matcha-Chai Smoothie

1½ cups cold almond or rice milk 1 frozen banana 2 Tbsp peanut butter 1 tsp honey, agave or maple syrup 1 Tbsp Matcha-Chai or1 tsp Matcha 1 Tbsp carob or raw cacao powder (optional) Blend on high for 1 to 2 minutes.

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Whole “Juicing” with Matcha Juicing is an extraction of the liquid from the rest of the whole fruit or vegetable, containing only part of the beneficial nutrients. It has been proven that pulp, which is often discarded, is composed of not only much needed fiber but also many nutrients (vitamins and minerals) and 35% more juice. Fiber not only aids in digestion as roughage but helps prevent intestinal cancer by cleaning out the digestive tract. “Whole juicing” is like eating a whole piece of fruit or vegetable, you receive all of its benefits.

Matcha Veggie- Energy Juice: 1 celery stalk, 1 carrot, 1 green onion, 1 garlic clove, 1 apple, ½ cup water, 1 tsp Matcha, 1/4 cup apple juice, 2 handfuls of sprouts of your choice, handful of spinach, 3 ice cubes. Matcha Immunity Juice: 2 cloves garlic, 1/4 inch slice ginger, 4 carrots, 1 apple, handful of parsley, 1 tsp Matcha, ½ cup water or apple juice In either recipe take all of the ingredients, place in a blender and blend on high for 1 to 2 minutes.

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Breads & Muffins Bread is a staple for most cultures. It is made in many shapes, sizes and flavors. The variety of ingredients is vast. Using Matcha or Matcha-Chai in these recipes adds not only a new flavor but enhances the bread’s nutritional value. Some of our recipes include nuts, seeds or grains, which we recommend soaking overnight prior to preparing the recipe. Did you know that nuts, seeds and grains have built –in “digestive inhibitors”? When they are soaked overnight, they are easier to digest because the digestive inhibitors have been removed. Also, this small, simple act removes approximately 40% of the fat content (more protein and less fat). Just measure out the nuts, seeds or grains into a glass jar and add twice the amount of filtered water. Cover loosely with a lid and in the morning, drain and lightly rinse. If you are not using them in a recipe until later, then refrigerate and rinse once again before preparation.

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Sweet Matcha Corn Bread

1 cup cornmeal 1 cup whole grain flour 1 tsp Matcha 4 tsp baking powder 2 ½ Tbsp honey 1 cup almond or rice milk 1/4 cup coconut oil 1 egg or 2 egg whites 1/4 tsp Celtic Sea Salt 1 cup fresh or thawed frozen corn 1. Preheat the oven to 425 degrees. 2. Mix all of the ingredients together in a bowl in the order given. 3. Pour the batter into a 8” x 8” pan, greased with coconut oil. 4. Bake for 20 to 25 minutes until golden brown, or until a toothpick inserted into the center of the bread comes out clean. Option: replace the Matcha with 1 Tbsp of Matcha-Chai

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Banana Matcha-Chai Bread

1 cup honey or maple syrup, or 3/4 cup agave nectar 2 bananas, mashed ½ cup coconut oil 2 eggs or 3 egg whites 1 Tbsp Matcha-Chai or 1tsp Matcha 2 cups whole grain flour 2 tsp baking soda 1/8 tsp Celtic Sea Salt For a Variation options add: ½ cup carob or unsweetened dark chocolate chips to the batter. ½ cup walnuts. ½ cup fresh or thawed frozen cranberries, slightly processed. 1. Preheat the oven to 375 degrees and grease a bread loaf pan with coconut oil. 2. In a large mixing bowl, cream together all of the liquid ingredients, including the bananas. 3. Combine and mix all of the dry ingredients into a separate bowl. 4. Add the creamed mixture to the dry ingredients and stir until mixed. 5. Pour the batter into the loaf pan. 6. Bake for approximately 50-60 minutes, or until a tooth pick inserted into the center of the loaf comes out clean. 7. Remove the loaf from the pan and let it cool on a wire rack.

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Matcha Scones 2 cups whole wheat or spelt flour 2 tsp baking powder 1 Tbsp Matcha-Chai or 1 tsp Matcha 4 Tbsp honey, maple syrup or agave nectar 1/4 cup coconut oil ½ cup almond milk A pinch of Celtic Sea Salt 1 egg or 2 egg whites

Option: Replace almond milk with coconut milk Add ½ cup chopped dates, raisins, currents, or other dried fruit (I like cranberries) soaked for 15 minutes in warm water and drained, or ½ cup fresh or frozen blueberries (thawed and well drained). 1. Preheat the oven to 425 degrees. Grease a cookie sheet with coconut oil. 2. Combine and mix all of the dry ingredients together in a large bowl. 3. Blend the liquid ingredients together in a blender on high for 30 seconds. 4. Add the liquid ingredients to the dry ingredients and mix well. The Matcha Explosion – www.GotMatcha.com

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5. Gently stir the fruit into the batter. 6. Divide the dough into 12 to 18 pieces. (The dough divided into 12 pieces makes about a 2½ to 3½ inch scone.) 7. With your hands, form the pieces into balls and press them onto the greased baking sheet. 8. Bake the scones for about 11 minutes, or until they turn golden brown. *Makes 12 medium (about 2½-3 inches) or 18 small (about 1½-2 inches) scones. *Serve with whipped type cream and fruit juice sweetened jam of choice.

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French Matcha-Chai Muffins

½ cup almond milk 1/3 cup coconut oil ½ cup honey or agave nectar 1 egg or 2 egg whites 1½ cups whole grain flour 1½ tsp baking powder 1/8 tsp Celtic Sea Salt 1 1/2tsp Matcha-Chai 2 Tbsp maple, date or raw sugar ½ tsp cinnamon 1. Preheat the oven to 350 degrees. 2. Grease a muffin tin with coconut oil or use muffin papers. 3. Mix the wet ingredients thoroughly in a mixing bowl. In a separate bowl mix together the dry ingredients, except for the sugar, Matcha Chai and cinnamon. Gradually stir the dry ingredients into the wet. 4. Mix the maple, date or raw sugar, Matcha-Chai, and the cinnamon in a small dish and set aside. 5. Fill the muffin cups 2/3 full and sprinkle the cinnamon/Matcha Chai/sugar mixture over the batter. 6. Bake for 20-25 minutes. Immediately remove the muffins from the pan. (for an overall greener looking muffin, mix the Match-Chai into the batter and sprinkle with the cinnamon and sugar) *Makes 12-15 muffins. The Matcha Explosion – www.GotMatcha.com

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Breakfast

Some say that breakfast is the most important meal of the day, so let’s spice it up a bit and make it healthy! We invite you to try these healthier versions of some old recipe favorites. Combined with Matcha or Matcha-Chai, these recipes are even healthier and tastier!

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Yummy Matcha-Chai Pancakes

1 cup whole grain flour 1 egg or 2 egg whites 1½ tsp baking powder 1 cup almond or light coconut milk 1/8 cup coconut oil 1 - 2 tsp Matcha-Chai A pinch of Celtic Sea Salt 1. Mix all of the ingredients together in a bowl. 2. Lightly grease a frying pan with coconut oil before cooking each pancake. 3. Pour 1/3 cup of batter for each pancake and cook them over medium heat for about 1½ minutes on each side. *Makes about 8 pancakes. *Options: Banana Pancakes or a lighter variety. Replace the coconut oil with 1 mashed banana and/or add 3 thinly sliced rounds of banana on top of the batter immediately after it has been poured onto the pan.

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Matcha-Chai Crepes!

2 cups whole grain flour ½ tsp baking powder 2 tsp Matcha-Chai 2 cups almond or light coconut milk 1 Tbsp honey 1 tsp vanilla 2 eggs or 3 egg whites A dash of Celtic Sea Salt 1. Mix all of the ingredients together in a bowl. (Batter should be thin.) 2. Lightly grease a frying pan with coconut oil before cooking each crepe. 3. Pour 1/4 cup batter onto the pan and immediately rotate it until the batter covers the bottom of the pan. 4. Cook on each side until golden brown.

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Filling Options: ●Maple syrup ●Fresh squeezed lemon juice served over maple syrup, powdered maple sugar, raw sugar or coconut palm sugar (To create powdered sugars, place the raw sugar in a blender or food processor and grind or process on high until powdered.) ●Fruit sweetened jams 5. Spread desired fillings over the crepe, roll up, and sprinkle with powdered maple, coconut or date sugar. *Makes about 10-12 crepes.

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Matcha-Chai Spice Breakfast Rice

1½ cups brown rice, soaked over night 1½ cups unsweetened apple juice 1 Tbsp Matcha-Chai 3/4 cup raisins 1½ cups filtered water 1 tsp cinnamon 1. In a saucepan mix all of the ingredients together. Cook the rice over medium heat and bring it to a boil, stirring occasionally. 2. Lower the heat, cover and simmer for 30-40 minutes. 3. Remove the rice from the heat and let it stand for 10 minutes before serving. *Serves 7-8. *Serve with almond milk or for a sweeter cereal, serve with maple syrup, agave or honey.

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Desserts

Who doesn’t love dessert? The dessert section is usually the largest section of most cookbooks! Our recipes include both raw and cooked varieties. Adding Matcha and Matcha-Chai takes these recipes to a whole new dimension of flavors and nutrition! We can make our pie and eat it too!

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Raw Matcha-Chai Apple Pie

Crust: 1 cup walnuts or almonds, or a mixture (best if previously soaked overnight) 3/4 pound dates 2 cups shredded coconut ½ cup grated apples 1. Combine the walnuts or almonds, dates and coconut in a food processor in the order given. Process the ingredients for 2 to 3 minutes until well blended. 2. Stir in the grated apple. 3. Press the crust into a glass or ceramic pie plate. Filling: 2 tsp cinnamon 2 tsp Matcha-Chai 1 cup raisins, soaked in warm water for 10 minutes 5 medium grated apples

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4. Mix the ingredients together in a bowl. The filling should be moist, if it is too dry stir in fresh organic apple juice, 1 Tbsp at a time. 5. Fill the pie shell generously. 6. Refrigerate the pie for 1 hour before serving. *Makes one pie.

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Frozen Carob/Banana Chai Pie (RAW)

Crust: 1 cup walnuts, almonds or pecans (or a combination) 3/4 pound dates, pitted and cut in half 2 cups shredded coconut 1. Combine all of the ingredients in a food processor in the order given. Process the crust for 2 to 3 minutes until well blended. 2. Press the mixture into a glass or ceramic pie plate. Filling: 3-4 cups fresh and frozen banana pieces 2 tsp Matcha-Chai 1/4 cup date sweetened carob powder (if using unsweetened, then add 1 Tbsp sweetener of choice) 2 Tbsp no-dairy carob chips 1. Put the fresh and frozen bananas in a food processor and process until the mixture is lump free. Add the Matcha-Chai and carob powder and continue to process until well mixed. 2. Fill the pie crust with the filling and sprinkle carob chips on the top. 3. Freeze the pie for 2-3 hours. *Makes one pie.

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Delightful Creamy Matcha Sorbet

2 Frozen bananas (Makes it sweet and creamy) 3 cups frozen mangos ½ tsp Matcha 1. Put the frozen fruit through a juicer, alternating the bananas and the other frozen fruit. 2. Stir the fruits and Matcha together well and freeze for 10-15 minutes before serving. *Makes 4 servings.

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Matcha Date Nut Squares

¼ cup almonds ¼ cup walnuts 1 cup raisins 1 cup pitted dates 2 cups shredded coconut 1 tsp vanilla ½ tsp Matcha or 2 tsp Matcha-Chai 1. Mix the ingredients in a food processor in the order given. 2. Press the mixture into a 8”x8” baking dish and chill for 2-3 hours before serving. 3. Cut into squares and enjoy. Option: Place the mixture under the broiler for 2 minutes. This gives the squares a slight toasty flavor. Very good.

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Raw Matcha/Matcha-Chai Cashew Crème

1 cup raw cashews or pieces soaked overnight 2 cups water 1 tsp Matcha or 2 tsp of Matcha-Chai 1 tsp vanilla 2 tsp psyllium husk powder ¼ cup raw agave nectar Dash of Celtic Sea Salt Combine all of the ingredients in a blender in the order given and blend on high for 2 to 3 minutes until smooth. Refrigerate for 1 hour. Thickens as it chills. Enjoy!!

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Raw Cacao Matcha or Matcha-Chai Truffles

These are delicious, nutritious and very easy to make. Ingredients: 2 cups shredded raw organic coconut 1/3 cup raw cold-pressed coconut oil 3/4 – 1 cup raw cacao powder – remember, the more cacao powder you add the stronger the dark chocolate flavor it will have. To sweeten, grind or blend 8 to 10 pitted dates with 1/3 cup warm water to a paste, or add 1/8 to 1/4c raw honey or raw agave (according to your sweet tooth!) 2 tsp Matcha-Chai or 1 tsp Matcha 1/8 to ¼ tsp cinnamon ½ tsp vanilla Option: Add 1 Tbsp peanut butter for a richer and creamier truffle.

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Directions: 1. Blend the shredded coconut on high until it becomes a flour or has a thick butter consistency. 2. In a mixing bowl, mix together all of the ingredients in the order given. (start with a spoon and finish with your hands). The batter should be fairly thick, and a bit sticky. 3. Be sure to taste to see if you want to add more sweetener or chocolate. Because these are not cooked, the flavor of the final truffles will taste like the dough. 4. Roll the truffles into small balls – about 1 Tbsp each. Place the balls onto parchment or wax paper inside a container that you can place in the freezer. 5. Freeze for at least 10-15 minutes before eating. Options: *For a softer/creamier truffle, decrease the amount of ground up shredded coconut and add more coconut oil. If you store them in the refrigerator they will be a bit softer and firmer if stored in the freezer. *For a fruitier taste mash 1/3 cup of fresh blueberries, raspberries or strawberries. Unsweetened jam or preserves also adds a nice flavor. Chopped and soaked dried fruit also work well. Chopped raw nuts or raw cacao can also be added. *Try rolling the truffle ball in raw cacao powder, shredded coconut, finely chopped raw nuts, cinnamon or Matcha-Chai before freezing/refrigerating for a fun flavorful variety.

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Strussel Matcha-Chai “Un” Coffee Cake

Batter: 3/4 cup almond or rice milk 1 cup honey or agave nectar 1/4 cup coconut oil 1 egg or 2 egg whites 2 1/4 cups whole wheat flour 2 ½ tsp baking powder ½ tsp Celtic Sea Salt 1. Preheat the oven to 375 degrees. Grease a bunt or angel food pan with coconut oil. 2. Combine the wet ingredients together in a bowl and mix well. Mix the dry ingredients into a separate bowl. Gradually add the wet ingredients to the dry and continue to mix well. Strussel: 1 cup almonds or cashews, ground 1 Tbsp Matcha-Chai 1 Tbsp cinnamon 1/4 cup maple syrup 3 Tbsp maple sugar 3 Tbsp flour 2 tsp vanilla

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3. Combine the ingredients for the strussel together in a bowl and set aside. 4. Spread half the batter into the bunt or angel food pan greased with coconut oil and cover with half of the strussel mixture. 5. Pour the remaining batter into the pan and sprinkle the remaining strussel mixture over the batter. 6. Bake for about 25-30 minutes, or until a toothpick inserted into the center of the cake comes out clean. Cool on a wire rack.

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Whipped Matcha Cream Cheese Pie "Non Dairy"

Crust: 10 large graham crackers (1 ½ cups crumbs) 1/8 tsp Celtic sea salt 1/3 cup coconut oil 3 Tbsp raw sugar, maple sugar, or coconut nectar sugar Directions: 1. Preheat the oven to 350 degrees. 2. Crush the graham crackers (either in a food processor or put them in a plastic bag and crush with a glass jar). 3. Mix the graham crumbs, Celtic sea salt and sugar in a bowl. 4. Melt the coconut oil for about 20 seconds until liquefied, pour it into the crumb mixture and stir. 5. Press the mixture firmly & evenly against the sides & bottom of an 8"- 9” pie plate. 6. Bake in the oven for 10 minutes, until golden. 7. Remove and let cool on a rack for at least 15 minutes. Filling: 8 oz non-dairy cream cheese: Tofutti brand or a rice type ½ cup non-dairy sour cream: Tofutti brand "Sour Supreme" or a rice type. 1/3 cup raw sugar, maple sugar or, coconut nectar sugar The Matcha Explosion – www.GotMatcha.com

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¾ tsp Matcha 1 tsp vanilla 6 oz non-dairy whipped topping. (Hip Whip or grocery store variety) Directions: 1. Beat the cream cheese in a mixing bowl with an electric hand mixer until creamy, for about 15-20 seconds. 2. Gradually add the sour cream, vanilla, Matcha and sugar to the whipped cream cheese. Continue to use the hand mixer until well mixed. 3. Using a spoon, gently fold in the non-dairy whipped topping into the cream cheese mixture. 4. Spread the mixture onto the cooled graham cracker crust. 5. Let the pie chill for 1 to 2 hours before serving. Topping: ½ cup chopped fresh or frozen berries 1 cup fruit juice sweetened jam or preserves of choice Directions: 1. Put the jam in a sauce pan and heat over low heat, enough to soften but not be totally liquefied. 2. Mix the berries in with the jam and set aside in the refrigerator. 3. Don't spread the topping over the pie until the pie is completely chilled. *Option 1: Replace the fruit and jam topping with an 8oz to 12oz can of cherry or lemon pie filling. Spread on top of the chilled pie. *Option 2: If you prefer making this pie with dairy, simply substitute the same amounts for all of the non-dairy ingredients: cream cheese, sour cream and butter or margarine. *Option 3: For a lighter and fluffier pie, use 8 ounces instead of 6 ounces of the whipped topping.

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Matcha Thumbprint Cookies

1½ cups raw almonds 1½ cups rolled oats 1½ cups whole wheat flour or 2 cups oat flour 2 tsp cinnamon 1 Tbsp Matcha-Chai or 1 tsp Matcha 3/4 cup honey or maple syrup 3/4 cup apple sauce 1 Tbsp coconut oil ¾ cup fruit or honey sweetened jam of your choice 1. Preheat the oven to 350 degrees. 2. Grind the almonds in a food processor or grain grinder. 3. Add the oats and continue to grind to a meal. 4. Add the remaining ingredients (except the jam) to the meal and continue to mix until well blended. 5. Shape the dough into 1 inch balls. 6. Place the balls on a cookie sheet, lightly greased with coconut oil, about 1 inch apart and press your thumb deeply into the center of each ball. 7. Fill each center with the jam of your choice. 8. Bake about 12 to 15 minutes. 9. Remove from pans and cool cookies completely (about 10-15 minutes) to allow the filling to become firm. *Makes about 2½ dozen.

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Matcha-Chai Oatmeal Cookies

½ cup mashed banana or coconut oil 1 cup honey, maple syrup, or raw agave nectar 1 tsp vanilla 1 egg or 2 egg whites 2 cups whole wheat flour or 2½ cups of oat four 1 tsp cinnamon ½ tsp baking soda ½ tsp cloves 1 Tbsp Matcha-Chai 1 cup raisins soaked for 10 minutes 3 cups rolled oats 1 cup finely chopped nuts (optional) 1. Preheat the oven to 350 degrees. 2. Mix the banana or coconut oil, sweetener, egg and vanilla in a blender and blend on high for 1 minute. 3. Combine all of the dry ingredients in a bowl and stir. 4. Pour the blended liquid ingredients into the dry ingredients and mix thoroughly. 5. Grease cookie sheet with coconut oil. 6. Drop tablespoonfuls of the dough onto a cookie sheet about 1½ inches apart. 7. Bake for about 12 to 15 minutes or until golden brown. 8. Immediately remove the cookies from the pans and cool on wire racks or waxed paper. *Makes about 3 dozen.

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Matcha-Chai Rice Pudding

3 cups cooked brown rice 3 cups vanilla flavored rice or almond milk 1 cup raisins 2/3 cup honey or maple syrup 1 Tbsp Matcha-Chai 3/4 cup soaked almonds 2 tsp vanilla Cinnamon 1. Preheat the oven to 350 degrees. 2. In a large sauce pan combine the rice, 2 cups milk, raisins, sweetener and Matcha-Chai. Bring to a boil, reduce the heat and simmer for about 5 minutes. 3. In a blender add the almonds, 1 cup rice or almond milk and the vanilla. Blend on high for about 2 minutes or until creamy. 4. Stir the almond mixture into the rice and continue to simmer until thickened. 5. Pour pudding into a glass baking dish greased with coconut oil. 6. Sprinkle the top with cinnamon and bake for 1½ hours. Serve warm or cold. *Serves 6-8.

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Bread Pudding ala Matcha-Chai

10 Slices of Ezekiel brand Sprouted Cinnamon Raisin whole grain bread 2 cups almond milk 1 cup filtered water 1 tsp vanilla 2 tsp psyllium husk powder 1 Tbsp Matcha-Chai tea ¼ cup Agave or Maple Syrup Coconut Oil 1. Lightly toast the slices of bread. 2. Cut or break the bread into about 1” pieces and place into a large size mixing bowl 3. Heat the water and almond milk in a sauce pan and remove from heat just prior to boiling. 4. Add psyllium husk powder, vanilla, Matcha-Chai and sweetener to the water and almond milk mixture. Mix with a wire whisk. 5. Pour the liquid over the pieces of bread and stir with a spoon. 6. Pour the bread mixture into a 9” x 13” glass or ceramic baking dish, lightly greased with coconut oil and set aside. 7. While the bread sits and absorbs the liquid, preheat the oven to 350 degrees. 8. Bake for 45 to 50 minutes or until a table knife inserted into the center of the pudding comes out clean.

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Sauces & Sides

Sauces are the foundation to many great recipes. Matcha adds a dimension to the flavor of these sauces and sides like nothing I have ever experienced. Matcha not only adds great flavor to food, but increases nutritional value too. Our featured recipes are dairy free and may have a few new ingredients in them for you to try…they are available at most

natural food markets and some common national grocery food chains.

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Mock-Cheeze Matcha Sauce

1/3 cup whole wheat or spelt flour 1 cup almond milk 1 cup boiling filtered water 3 Tbsp Tamari sauce 4 Tbsp Nutritional yeast ½ brown onion 1-2 tsp garlic powder ½- 1 tsp Matcha 1 Tbsp onion powder Black pepper & Celtic sea salt to taste 1. Place all of the ingredients into a blender and blend on high for one minute. 2. Pour the mixture into a sauce pan and bring to a boil, stirring constantly. *Serve over whole grain pasta or brown rice. *Makes about 3 cups.

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Cashew Matcha Gravy

1 cup boiling filtered water 1 cup almond milk 2 rounded Tbsp raw cashew pieces (best if previously soaked overnight) ½ brown onion, chopped 4 Tbsp whole grain flour, or cornstarch 2 Tbsp low sodium Tamari sauce 1 tsp Celtic Sea Salt ½ - 1 tsp Matcha 3 garlic cloves Black pepper to taste 1. Place all of the ingredients into a blender and blend until smooth. 2. Pour the gravy into a sauce pan. Cook over medium heat until thick, stirring constantly. *Makes about 2 cups. Option: Try adding 12-15 chopped button mushrooms and/or also add 2 tsp. dried sage and dried thyme.

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Healthy Matcha Fries

4 large, organic Russet or 6 Yukon Gold potatoes, baked for 30 minutes at 400 degrees Low sodium Tamari sauce in a spray bottle Granulated garlic powder Onion powder Nutritional yeast Celtic Sea Salt/Matcha mixture (2 to1 ratio) Coconut oil 1. Preheat the oven to 425 degrees. 2. Peel the baked potatoes, if desired. 3. Slice the potatoes lengthwise in wedges. (About ½ inch thick) 4. Lightly grease 2 cookie sheets with coconut oil and arrange the potato wedges in rows down the pan just touching but not overlapping. 5. Spray the wedges generously with Tamari sauce and sprinkle them with garlic powder, onion powder and nutritional yeast. 6. Bake the potato wedges for about 15-20 minutes or until lightly brown. 7. Turn them over and lightly sprinkle them with Celtic Sea Salt/Matcha mix. 8. Bake the potato wedges for another 15-20 minutes or until lightly browned. Serve the fries with organic catsup, organic mustard or dressing of your choice.

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Soups & Main Dishes When Matcha is added to soups, casseroles and egg dishes, they have a tendency to take on a slight spinach flavor, which is delectable! Matcha also enhances or deepens those recipes where spinach is already an ingredient. Experiment with your own recipes and have fun!

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Potato Corn Chowder

8 cups boiling water 1 large onion, chopped 2 celery stalks, chopped 2 garlic cloves, minced 6 medium potatoes, chopped into 1" cubes 4 Tbsp low sodium Tamari Sauce 2 previously baked potatoes, peeled and chopped 2 heaping Tbsps. Chick pea miso 1 Tbsp raw Tahini (Optional: Creates a creamier taste) 2 cups fresh or frozen corn 1 ½ tsp Matcha Celtic Sea Salt and pepper to taste 1. In a large pot, saute the onion, celery and garlic in 1/4 cup of water, until tender, about 1-2 minutes. 2. Add 1 cup of water and the cubed raw potatoes. Bring the soup to a boil and cook for another 3-4 minutes, stirring constantly on medium to low heat. 3. Add the remaining boiling water and Tamari sauce. Cover and cook for about 10-15 minutes, until the potatoes are tender. 4. Turn off the heat. 5. Remove 3 cups of broth from the soup and pour it into a blender. The Matcha Explosion – www.GotMatcha.com

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Add the 2 chopped, previously baked potatoes, Chick pea miso, Matcha and tahini. Blend on high for 1 minute. 6. Return the blended mixture to the soup and stir. Add the corn and cook over medium heat for 3-4 minutes until the soup returns to a gentle boil. 7. Add the Celtic Sea Salt and pepper to taste. 8. Stir and serve. *For a cheesy taste add 2 Tbsp of Nutritional Yeast. *For a richer taste saute veggies in coconut oil. *Serves 8

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Matcha Quinoa Spinach Casserole

Pasta 1- 8oz box of “Ancient Harvest” brand quinoa veggie curls Prepare pasta as shown on package. Rinse and drain well, mixing in some coconut oil to prevent clumping. Mock-Cheeze Sauce Prepare 1 recipe of “Mock-Cheeze” Matcha Sauce (page 87), using 2 tsps Matcha. Add a few dashes of cayenne or red pepper sauce. Preparing the Veggies: Thaw 1 bag of organic frozen spinach 1 med red bell pepper, finely chopped 1 med sweet brown onion, finely chopped 2 green onions, chopped 1 Tbsp onion granules 1 tsp garlic granules 1 Tbsp nutritional yeast 1 tsp Celtic Sea Salt ¼ tsp black pepper 1 tsp paprika ¼ cup of prepared vegetable broth (we prefer Trader Joe’s low sodium organic) The Matcha Explosion – www.GotMatcha.com

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Pre-heat the oven to 375 degrees In a saucepan, simmer the vegetable broth, add the onion and red bell pepper. Saute until tender. Add the thawed drained spinach. Continue to stir until the spinach is tender. Remove from heat and add seasonings. Grease a 9” x 13” glass or ceramic baking dish with coconut oil. Combine the pasta, the mock-cheeze Matcha sauce, and the cooked veggies in a large bowl, and gently toss. Pour in the baking dish and heat at 375 degrees for 25 – 30 minutes. Voila!

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Please contact us if you have any questions, or recipes suggestions. We are always working in the kitchen to create something special. Be on the look out for our newest products coming soon; Matcha-Cacao Tea Matcha-Pumpkin Spice Tea Sweet Matcha – with a hint of vanilla Tea Matcha Seasoning Shaker for Salads and Soups. Our best wishes, Lou and Judy Kjos for GotMatcha.com

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