5 Healthy Ways to Use Matcha

The culinary world has gone mad for matcha, so we rounded up five healthy ways to use this fine green powder in your kitchen.

The Magic of Matcha

Matcha is made from ground green tea leaves. Because you are consuming the leaves directly (instead of steeping them in water), you get a more potent source of nutrients, including those cell-protecting antioxidants. Matcha contains 10 calories per teaspoon, has a pronounced green tea flavor and dissolves nicely in liquid. Each teaspoon of matcha powder contains 12.5 milligrams of caffeine (a cup of brewed coffee has about 80 to 100 milligrams).

Salad Dressing

Whisk some matcha into your favorite dressing; it goes especially well with flavors like citrus and ginger.

Recipe: Light Carrot-Ginger Dressing

Smoothies and Parfaits

Matcha is a delightful addition to smoothies. Experiment with spoonable options by mixing matcha with yogurt or chia seeds.

Cookies (and Icing)

Replace 1 to 2 tablespoon of the flour in your favorite shortbread cookie recipe with matcha for one tasty green cookie. Better yet, make a glaze for cookies and other pastries by blending matcha with powdered sugar and lemon juice.

Recipe: Matcha Icing

Horchata

Enjoy a glass of this amazing grain- or nut-based beverage, flavored (and turned a pleasing shade of green) with a few teaspoons of matcha.

Recipe: Matcha Horchata

Fish

Yes, fish! Steam fresh vegetables and fish in parchment and allow the flavor of matcha to permeate the entire dish. You can’t beat the easy cleanup either!

Matcha Steamed Cod

Yield: 4 servings

2 cups julienned sweet potato

1 pound cod, divided into 4 pieces

2 teaspoons matcha powder

4 tablespoons unsalted butter

8 sprigs fresh thyme

4 slices fresh lemon

1 teaspoon kosher salt, divided

Preheat oven to 425 degrees F. Fold 4 sheets of parchment paper in half. Place a pile of sweet potato strips on one side of the parchment and top with cod. Sprinkle each piece of fish with 1 teaspoon of matcha, then top with butter, thyme and a slice of lemon; season with salt.

Fold over parchment paper and crease edges to form a crescent-shaped packet. Transfer to a baking sheet and bake for 20 minutes, remove from oven and allow to rest for 5 to 10 minutes before opening.

Per serving: Calories 252; Fat 12 g (Saturated 7 g); Cholesterol 79 mg; Sodium 379 mg; Carbohydrate 13 g; Fiber 2 g; Sugars 3 g; Protein 21 g

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

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