Matcha: Benefits, Preparation, and the Best Recipes

Matcha originates from Japan, where it has been consumed in traditional tea ceremonies for centuries. The fine powder is made from the leaves of the Camellia sinensis, which are shaded for several weeks before harvest, then hand-picked, steamed, dried, and ground in stone mills.

Shade cultivation is the crucial step. In reduced light, the plant produces more chlorophyll and more amino acids, especially L-theanine. This accounts for the vibrant green color and the umami flavor that distinguishes good matcha from ordinary green tea.

Unlike conventional green tea, where only the infusion is consumed and the leaf is discarded, with matcha you ingest the entire leaf.

Matcha contains a combination of caffeine, the amino acid L-theanine, catechins, and minerals. Its best-known ingredient is epigallocatechin gallate, or EGCG for short, one of the most frequently studied catechins of all.

Because the whole leaf is consumed with matcha rather than just an infusion, these levels are higher than in green tea made from the same leaves. It also contains magnesium, zinc, potassium, and iron, albeit in small amounts, as a serving only consists of one to two grams of powder.

There is a lot of research on green tea catechins, but the results are inconsistent, and the EU has not yet approved any health-related claims regarding them. We therefore make no promises here, but simply state what it contains. It is not without reason that matcha is called green gold in Japan, and this has primarily to do with the effort involved in its cultivation.

The difference from coffee lies in the composition. Coffee provides caffeine largely on its own, whereas matcha also contains L-theanine, an amino acid that is found in significant quantities almost exclusively in the tea plant and increases due to shade cultivation. Both are absorbed together via the powder.

In addition, there is the quantity and the pace. A serving of one to two grams contains less caffeine than a cup of filter coffee, and it is drunk over several minutes instead of in a few gulps.

For many, matcha is therefore the alternative when coffee is too much, whether in the morning at your desk, before a long meeting, or as a ritual to start the day. You can find out in a week if it feels different for you.

In Japan, matcha is not just considered a drink. The traditional tea ceremony, Chanoyu, is a process with fixed steps, from sifting the powder to whisking the foam, each executed mindfully and in the same sequence.

This attitude can be applied to everyday life without it having to become a ceremony. The two minutes it takes to sift and whisk are two minutes in which you do nothing else. For many, this is exactly the reason why they stick with matcha and not instant powder.

1. Place one to two grams of matcha into a bowl, traditionally a chawan.
2. Pour in about 80 milliliters of 80-degree water; do not use boiling water.
3. Whisk with a bamboo whisk, known as a chasen, using Z-shaped motions until a fine foam forms.
4. Top up with water or a plant-based drink as desired.

Without a chasen: A shaker or an electric milk frother will also work. The taste remains the same; the chasen simply makes the foam finer and more stable.

For a matcha latte: Add a tablespoon of Inner Sparkle Collagen Creamer to the milk frother to make it creamier.

Origin: The best-known cultivation regions are Uji near Kyoto, Nishio, and Kagoshima.

Color and smell: Vibrant green to almost luminous, not yellowish or dull. Fresh matcha smells sweet and grassy.

Certification: JAS Organic for Japanese organic products, EU organic for the European market.

Quality grades:

• Ceremonial Grade from the first harvest, for pure enjoyment from a bowl
• Premium Grade for your daily latte
• Culinary Grade for smoothies, bowls, and baking

Cheaper matcha often tastes bitter and straw-like. This is due to later harvests and a coarser grind, not because you are doing something wrong.

To this day, Japanese tea farmers largely work by hand, especially when harvesting the first leaves. Shade cultivation, steaming shortly after harvest, and grinding on granite mills are labor-intensive steps, which explains why good matcha is more expensive than green tea.

Look for certificates like JAS Organic or EU-Organic. They provide information about cultivation without synthetic pesticides and are verifiable, unlike terms such as "sustainable" or "gentle," which no one monitors.

Matcha doesn't always have to be consumed as a classic matcha latte. We have three delicious and simple matcha recipes for you that show just how versatile matcha can be.