Hi ! 

Every month we explore the who, what, where, when and why of an important topic so by the end of the month, you’ll have more information and confidence to make meaningful changes to eat and live better with IBD.

This month’s theme: Teas & Herbal Teas

Quick recap:  You tea connoisseurs know that herbal “teas” aren’t technically “teas” but “infusions”. However, for our purposes, we’re covering herbal infusions with our tea series. Last week Scott shared how he went from a tea zero, to a tea hero.

Week 1: How about a cup of tea? 🫖

Week 2: Peppermint, Ginger and Chamomile Walk in to a Bar...

Week 3: How I Developed a Gut Calming Tea Habit 🍵 

Bertina says:

I knew matcha was healthy, but I didn’t drink it much because it intimidated me. Plus, I thought it was the same as green tea. Both matcha and green tea come from the leaves of the Camellis sinensis plant, but they’re processed differently. With green tea, you’re drinking the water from steeped tea leaves. Matcha comes from grinding green tea leaves into a powder. So with matcha, you’re drinking the actual tea leaves and hence you are getting more benefits than green tea.

Back when office life was normal, I began taking “matcha breaks” with my coworkers. Any break from work is nice, but I really came to enjoy my little matcha treat. Soon enough, I got curious about making my own matcha drinks at home. 

Frankly speaking, it ain’t cheap! I shelled out $55 for an expensive container of matcha powder on Amazon and $6 for a cheap one in Chinatown. I wanted to see if the pricey one was worth the extra money. Unfortunately, the expensive matcha won by a long shot. Its sweet after taste was way better than the bitterness of the cheaper version.  

Making the matcha drinks requires a bit of care because you need to sift the powder and whisk the drink to create the froth. However, I enjoy the ceremony of making it. I find it soothing and satisfying, and even Kyla gets a kick from watching me whisk the matcha away and insists on doing it herself. As I continue to master my matcha making skills, I’m still in the market for an affordable yet delicious matcha. Any suggestions? Let me know!     

There is definitely a rabbit hole to fall down when learning about matcha! So many things to discover, but here are some fun and useful facts:

• The word Matcha comes from Japan and it literally means ground tea: “ma” translates to ground, while “cha” means tea.  
• While matcha is produced in several regions, the matcha from Nishio city in Aichi prefecture and Uji city in Kyoto prefecture are both considered the top producing areas, accounting for 80% of all the matcha produced in Japan today. 
• Matcha powder has as much caffeine as coffee, but the body absorbs it at a slower rate. That means matcha has fewer caffeine side effects. Some folks describe a feeling of “slow alertness” after drinking matcha. I am, however, writing this post at midnight after making a cup with oat milk. Your mileage may vary :)... but I rarely consume caffeine, so this is a bit new for me. :)
• The quality of the green tea leaves affects the taste. A high-quality matcha is bright green, smooth and slightly sweet. Usually, the greener and more vibrant the color, the better the matcha.
• Again, good matcha is not cheap! Typically, you will pay anywhere from $0.75 to $1 per gram of a good quality drinking matcha - a 30 gram tin might set you back $26 - $32. You can find cheaper matcha, like my Chinatown version, but those are lower quality with a dull color and bitter taste.
• Matcha has the same health benefits as green tea but more of them since you’re drinking the ground-up leaves. Studies have shown that green tea can reduce risk of liver disease, protect against certain cancers, and boost brain function and memory.

The easiest way to consume matcha is by adding water to it. However, it is nice to treat yourself by making a matcha latte! Remember to sift the matcha powder because it does clump - trust me, I skipped the sifting out of laziness and it was a clumpy mess. 

Beware that many commercial matcha lattes are loaded with sugar! If you walk into a coffee shop for a matcha latte, you might be purchasing 30+ grams of sugar! My recipe caps the sugar at 8 grams, and you can use less. All of us can benefit from drinking less sugar, but it’s especially important for those with gut issues. Also, by making your own, you can use a dairy-free alternative that works for you.

MATCHA RECIPES

Matcha + Water 

• 1 ½ teaspoons (about 2 grams) matcha powder
• 2 ounces boiling water

Make It

1. Sift the matcha into a mug or small bowl to get rid of any lumps.
2. Pour in the 2 ounces boiling water in a teacup and let it sit until it cools down to about 180-190 (this should take about a minute).
3. Pour the 2 ounces of water into the matcha powder. Using a small whisk, whisk briskly from side to side until the matcha is fully dispersed and there is a foamy layer on top. Add a bit more water if it’s too strong for your taste
4. Enjoy!

Matcha Latte

• 1 ½ teaspoons (about 2 grams) matcha powder
• 2 tablespoons hot water
• 2 teaspoons honey, or to taste
• 3/4 cup hot milk (non-dairy options: oatmilk, almond milk, coconut milk)

Make It

1. Sift the matcha into a mug or small bowl to get rid of any lumps.
2. Pour in 2 tablespoons boiling water in a teacup and let it sit until it cools down to about 180-190 (this should take about a minute).
3. Pour the of water into the matcha powder. Using a small whisk, whisk briskly from side to side until the matcha is fully dispersed and there is a foamy layer on top. 
4. Stir in honey
5. Add milk and serve

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Did you know that smoothies are one of the simplest and tastiest ways for people with inflammatory bowel disease to consume wholesome foods, including fruits, vegetables and other high-fiber foods, like nuts and seeds EVEN while following a “low-fiber” diet.

Learn everything you ever wanted to know in our book Smoothies to the Rescue!  

Check it out

Do you have a question about these topics, or something else? Just reply with your question to this email and it may appear in an upcoming newsletter.

In good health,

Colleen, Bertina & Scott

This newsletter is for informational purposes only and is in no way intended as medical counseling or medical advice. Results may vary