
How to Make Your Matcha More Functional with Boosters
Ellen Handlan, RDShare
In my private practice, I emphasize four key nutrients that support overall health: protein, antioxidants, fiber, and omega-3 fatty acids. Matcha provides a rich source of antioxidants and, when made the “Moody” way as a latte with protein powder, an excellent dose of high-quality protein. By incorporating nutrient-dense boosters like chia or basil seeds—or pairing your latte with a complementary snack—you can elevate it to the next level of functionality.
Why These Nutrients Matter
Protein: Necessary for muscle repair, blood sugar stabilization, and satiety, protein is essential for keeping you energized and satisfied.
- Sources: Greek yogurt, tofu, tempeh, eggs, and lean meats like chicken or turkey, protein powder (e.g., whey, pea, or other plant-based).
Antioxidants: Matcha is loaded with catechins, particularly EGCG, which combat free radicals, reduce inflammation, and protect your cells.
- Sources: Matcha, berries (blueberries, strawberries, blackberries, raspberries), beans (pinto, kidney and small red), green leafy vegetables (spinach, kale), tomatoes, and oranges.
Fiber: A crucial nutrient that feeds beneficial gut bacteria, promoting the production of anti-inflammatory short-chain fatty acids. Fiber also helps stabilize blood sugar, lowers cholesterol, regulates appetite, improves digestion, and keeps you feeling full and satisfied.
- Sources: Chia seeds, basil seeds, legumes, fruits (berries, apples, pears, bananas, avocado), vegetables (broccoli, carrots, Brussels sprouts, and sweet potatoes).
Omega-3 Fatty Acids: These essential fats play a key role in reducing inflammation, supporting brain function, and promoting heart health. They are critical for maintaining cell structure and regulating important bodily processes. Since the body cannot produce omega-3s on its own, it’s vital to obtain them through your diet.
- Sources: Chia seeds, basil seeds, flaxseeds, hemp seeds, walnuts, fatty fish (salmon, mackerel, sardines), and algae oil.
Boosters for Your Matcha Latte
Chia Seeds and Basil Seeds
These seeds stand out for their unique ability to provide both fiber and omega-3 fatty acids, making them an ideal choice for boosting the functionality of your matcha latte.
How to Incorporate Them:
- Stir Them In: Add 1–2 tablespoons of chia or basil seeds directly to your latte and stir well. Enjoy immediately for a smooth texture, as seeds like chia may thicken if left too long.
- Garnish the Top: Sprinkle 1–2 teaspoons of seeds on top for a visually appealing and nutrient-rich boost without altering the texture significantly.
Pro Tip: While whole chia and basil seeds are beneficial, their tough outer shells can limit omega-3 absorption. For maximum benefits, try grinding them before adding to your latte, which enhances bioavailability and allows your body to absorb significantly more nutrients. If you enjoy the texture of whole seeds, consider a mix of both for function and variety! You can also buy pre-ground chia seeds for convenience, making it even easier to maximize their benefits.
A little goes a long way—just one tablespoon, or even a teaspoon when garnishing, of these nutrient-packed seeds can significantly elevate your latte’s balance.
Pairing with Omega-3-Rich and Fibrous Snacks
If you prefer not to add seeds to your latte, pairing it with a nutrient-dense snack can help you achieve your daily goals for omega-3s and fiber:
- Avocado and Smoked Salmon on Whole Grain Toast: A delicious, nutrient-packed option with fiber and omega-3s.
- Trail Mix with Walnuts and Pumpkin Seeds: Walnuts are an excellent source of omega-3s, while pumpkin seeds provide fiber.
- Hummus with Flax Seed-Crackers: Adds a creative twist with omega-3s and fiber from the crackers.
- Greek Yogurt with Wild Blueberries and Hemp Seeds: Frozen wild blueberries can be thawed in the fridge overnight, allowing their natural juices to flavor the Greek yogurt. Top with 1-2 tablespoons of hemp seeds for a nutrient-packed parfait that combines antioxidants, omega-3s, protein, and fiber in one satisfying and delicious snack.
If your matcha latte does not include a protein powder, make sure to pair your snack with a protein source to create a balanced meal or snack.
By focusing on these key nutrients, you can effortlessly transform your Moody Matcha latte into a powerhouse of health benefits. Whether you mix in seeds or pair it with a functional snack, your matcha ritual can be an easy and delicious way to meet your daily nutrition goals.