Try out my matcha smoothie recipe for breakfast or as an energy boost at lunch. It's an ultra-healthy recipe to make a green tea smoothie that actually tastes good! A delicious mix of many of the top ten healthiest plant-based ingredients– that means no added sugar. It's green glass of power-packed fuel for your body and brain!
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Did you know that research studies found evidence that drinking matcha will improve the function of your brain?
In Japan, green tea is traditionally known for inducing mental clarity, cognition function, physical activation, and relaxation.
"Who has brain food?"
I taught second grade this year in Tokyo– 22 amazing and smart kids.
In my classroom, I didn't make a rule that you have to bring healthy snacks to school.
I just repeatedly asked my class every single day at the beginning of morning snack time,
"Who has brain food?"
"Who has fresh vegetables or fresh fruit?"
They would proudly hold their snacks high in the air.
Someone might call out,
"I have brain berries!"
I'd praise his healthy choice and then gently remind him to not call out.
Teaching my second graders about "brain food" was the initial inspiration that lead to me creating this matcha tea smoothie recipe during summer vacation.
My goal was to make the best tasting smoothie with lots of nutrients, leafy greens, and simple ingredients that are proven to boost your brain. On top of that, I wanted to add matcha or green tea powder.
A green smoothie for green tea lovers
Do you want to raise your energy level?
Do you want a quick breakfast with all same health benefits of eating a homemade salad?
Do you want an extra nutritional boost in the morning?
You, your body, and your taste buds are gonna love this.
You can adapt this recipe to make a matcha smoothie bowl with even more toppings!
This green smoothie recipe (+ matcha) is a delicious way to fuel your body and brain.
Brain food matcha smoothie ingredients
I would imagine that most smoothie shops, let's say in Southern California,
all have some sort of a green vegetable smoothie on their menu.
In Tokyo, where I live, it's not rare that a green smoothie also includes matcha.
I mean, it's Japan.
So, I started with the concept of a green smoothie with matcha
and then incorporated even more ingredients that are good for your brain.
You could even use my recipe as a starting point for your own custom brain smoothie.
Possibly try adding walnuts, coconut oil, seeds, oats, and other leafy green vegetables besides spinach. (Note: I don't recommend using raw kale, especially if you have thyroid issues.)
If I drank this every day, I would definitely want to mix it up and experiment.
Knowing how important nutrition is for our brains, you can take care of your brain by giving it the nutrition it needs and wants.
Next, I'll share the best brain foods to incorporate into your smoothies and healthy diet.
What is brain food?
First of all, it's important to know that your brain is 80% water.
Your brain needs water.
According to Dr. Lisa Mosconi, the author of Brain Food, even a 2 - 4 % water loss (very mild dehydration) is enough to cause fatigue, confusion, dizziness, memory lapses, loss of concentration, and reduced attention span.
Our brains also have very specific dietary requirements. In addition to water, our brain needs 45 different nutrients for peak functionality.
According to Jim Kwik, when we eat diets high in processed foods or refined sugars, we aren’t giving our brain the fuel it needs to function properly.
Knowing how important nutrition is for our brains, you can take care of your brain by giving it the nutrition it needs and wants.
Next, I'll share the best brain foods to incorporate into your diet.
Top Ten Brain Foods
This is a list of the top ten foods for a healthy brain. Originally, I got this from Jim Kwik. Last summer, I read his book Limitless: Upgrade Your Brain, Learn Anything Faster, and Unlock Your Exceptional Life. You can also learn more on brain health from his podcasts and videos on Youtube.
I've marked the ones I included in my smoothie with an asterisk. If you want to add wild salmon to your smoothie, go ahead! ?
- Avocados * - full of good fat (monounsaturated fat)
- Blueberries * - protect your brain from oxidative stress with "brain berries"
- Broccoli - source of vitamin K (enhances cognitive function) and fiber
- Coconut Oil * - medium-chain fats, creates ketones that fuel your brain
- Organic Eggs - memory improving, vitamin E
- Leafy Greens* - vitamin E and folate
- Wild Salmon - rich in omega 3, essential fatty acids
- Turmeric - anti-inflammatory, boost anti-oxidants , improves your brain's oxygen intake
- Walnuts - high levels of antioxidants, vitamin E (protects your neurons), zinc, magnesium
- Dark Chocolate* - helps with focus, concentration, stimulates endorphins
- BONUS: Water - remember to hydrate
Dr. Lisa Mosconi's #1 brain food is caviar or fish eggs.
What foods are bad for your brain?
This is pretty obvious unless we are in denial.
The problem is not knowing what foods are bad for us,
it's our not wanting to give them up.
From my research online, here are some the worst foods to consume that are damaging to our brain.
- Trans-fats (found in margarine, packaged frosting, etc.)
- Excessive alcohol
- Soda and other sugary drinks
- Diet sodas and drinks with artificial sweeteners like aspartame
- Fried foods like french fries
- Donuts
- Refined carbs such as white bread
- Fish that are high in mercury (swordfish, tuna)
- Bottled dressings, marinades, and syrups
- Highly processed foods
Did you find any on the list that surprising?
Matcha Smoothie Ingredients
These are the specific ingredients that I bought from my local co-op in the US and Whole Foods.
I'll be very specific, in case it's useful. Depending on your budget and availability, you can still make an awesome smoothie without seeking to replicate this recipe to a tee.
- Bananas - organic, fair trade from Equator
- Avocado - I buy organic or non-organic based on ripeness.
- Almond butter - Organic Whole Foods brand or Naturally Nutty brand
- Macadamia coconut cream - Milkadamia original unsweetened
- Organic blueberries
- Dark chocolate- Lindt 90% cacao
- Organic matcha - Rishi brand
- Superfood green powder- Veggie Power Plus (from Japan)
- Chia seeds
- Organic baby spinach
The blender I used: my mom's Vitamix (I loved it!) My blender in Japan: Ninja with smoothie "Nutri Ninja Cups" (more budget-friendly, love it too!)
Matcha Smoothie (made with "brain food")
Equipment
- blender
Ingredients
- ½ banana frozen
- ½ avocado
- 1 tbsp almond butter big heaping tablespoon
- ¾ cup macadamia coconut cream
- ¼ cup blueberries
- ½ - 1 square dark chocolate 90% cacao
- 1 tsp matcha
- 1 tsp superfood green powder Veggie Power Plus
- 1 tsp chia seeds
- 3 cups baby spinach
Instructions
Prep Smoothie Ingredients
- Ahead of time, remove the peel and freeze banana.
- Slice avocado, remove pit, and remove from skin.
- Add all ingredients to blender. Blend until smooth.
- Pour into a glass and serve.
Brain-boosting afternoon snack (without matcha)
Yesterday, I wanted a quick snack after working out. Because of the caffeine, I don't add matcha if it's past noon.
Using about the same measurements as the above,
I blended together
macadamia/coconut cream, almond butter, and blueberries.
With all those healthy fats, even a small glass fills you up.
Since there is almost no prep involved whatsoever, it literally took less than a minute to make.
Healthy Brain food Dessert
My after dinner dessert smoothie recipe is my favorite.
It's not quite as healthy as my morning smoothie, but taste-wise it's really satisfying.
If you aren't used to drinking green vegetable smoothie, you may want to start here.
I use the same measurements of ingredients as above, except I like to add even more dark chocolate. It's so good.
Ingredients:
- Frozen banana
- Almond butter
- Macadamia coconut cream
- Organic blueberries
- Dark chocolate
- Chia seeds (optional)
FREQUENTLY ASKED QUESTIONS
1. Are matcha smoothies good for you?
Yes, it's my go-to healthy breakfast in the summer. Have a delicious smoothie as a meal replacement or mid-morning snack. My matcha smoothie is packed with nutrition. I use many of the best whole foods that are best for your brain's health.
Matcha is a superfood, all on its own. This is my post about matcha if you want to learn more about the health benefits.
2. What fruit go well with matcha?
A matcha banana smoothie is a combination that works. A small piece of banana adds just enough sweetness. Coconut milk and blueberries also go well mixed with matcha. I haven't tried other berries, but I bet raspberries, blackberries, and cherries would also go really well with matcha. I probably wouldn't add lemon to this smoothie, but I do see refreshing summer matcha drinks in Tokyo with lemon.
3. What does a matcha smoothie taste like?
If you've tried a matcha latte or matcha ice cream, you can probably imagine what the smoothie version would taste like.
It doesn't taste like a fruit smoothie, if that's what you're used to. The flavor is more similar to a green smoothie made with green leafy vegetables. It's still sweet but the matcha adds a subtle bitterness to the aftertaste. People describe the flavor of matcha as earthy or grassy.
4. Is it healthy to drink matcha every day?
Drinking matcha every day is a great way to start your day right! A green tea matcha smoothie is one of the healthiest breakfasts I can think of. Matcha is considered a superfood. It's high in antioxidants and boosts your brain function.
If your goal is weight loss, green tea is well known for its ability to enhance weight loss according to Healthline.com.
Just keep in mind that matcha is relatively high in caffeine. It's usually recommended to consume no more than one or two cups a day max.
5. Can I make a matcha smoothie with no banana?
Yes!
My favorite way is to add just a small piece of banana since bananas are pretty high in carbs and sugar. If you want to cut out the banana entirely, I would suggest adding more avocado as a base.
I don't usually eat dairy. If you do, you could try adding some greek yogurt instead of banana. Cooked sweet potatoes is another good idea I haven't tried.
thank you!