The Healthy Matcha Cookbook: Green Tea?Inspired Meals, Snacks, Drinks, and Desserts
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About this ebook
In The Healthy Matcha Cookbook, food blogger and registered dietitian Miryam Quinn-Doblas explores the various ways matcha powdera main component of green teacan be incorporated into everyday recipes to give your immune system the boost it needs to keep you healthy.
The health benefits of matcha powder far exceed those of green tea in drink form. The more than sixty recipes in this cookbook are easy to prepare and feature fresh, high-quality ingredients that aim to incorporate matcha powder, a powerful antioxidant, into the diet.
This cookbook will take each reader on a healthy cooking journey with foolproof recipes such as: Creamy kale tomato pasta
Curried coconut broccoli soup
Chocolate chunk cookies
Breakfast frittatas and muffins
Energy truffles and bars
And many more!
If you want to feel better, have more energy, and decrease the amount of toxins in your body, The Healthy Matcha Cookbook is a great resource that will help you restore and strengthen your mental and physical health. This is a beautiful guide that offers home cooks of all levels the chance to transform meals into satisfying, wholesome, healthy food using one of the world’s most popular superfoods.
Skyhorse Publishing, along with our Good Books and Arcade imprints, is proud to publish a broad range of cookbooks, including books on juicing, grilling, baking, frying, home brewing and winemaking, slow cookers, and cast iron cooking. We’ve been successful with books on gluten-free cooking, vegetarian and vegan cooking, paleo, raw foods, and more. Our list includes French cooking, Swedish cooking, Austrian and German cooking, Cajun cooking, as well as books on jerky, canning and preserving, peanut butter, meatballs, oil and vinegar, bone broth, and more. While not every title we publish becomes a New York Times bestseller or a national bestseller, we are committed to books on subjects that are sometimes overlooked and to authors whose work might not otherwise find a home.
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The Healthy Matcha Cookbook - Miryam Quinn-Doblas
Copyright © 2015 by Miryam Quinn-Doblas
Photographs copyright © 2015 by Miryam Quinn-Doblas
All rights reserved. No part of this book may be reproduced in any manner without the express written consent of the publisher, except in the case of brief excerpts in critical reviews or articles. All inquiries should be addressed to Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018.
Skyhorse Publishing books may be purchased in bulk at special discounts for sales promotion, corporate gifts, fund-raising, or educational purposes. Special editions can also be created to specifications. For details, contact the Special Sales Department, Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018 or info@skyhorsepublishing.com.
Skyhorse® and Skyhorse Publishing® are registered trademarks of Skyhorse Publishing, Inc.®, a Delaware corporation.
Visit our website at www.skyhorsepublishing.com.
10 9 8 7 6 5 4 3 2 1
Library of Congress Cataloging-in-Publication Data is available on file.
Cover design by Brian Peterson
Cover photo by Miryam Quinn-Doblas
Print ISBN: 978-1-63450-221-4
Ebook ISBN: 978-1-5107-0062-8
Printed in China
Table of Contents
ACKNOWLEDGMENTS
INTRODUCTION
History of Green Tea
Matcha Basics
Matcha Health Benefits
Ingredients to Use with Matcha
MATCHA RECIPES
ENERGIZING BREAKFASTS
Granola
Mango Protein Smoothie
Overnight Oats
Breakfast Smoothie Bowl
Breakfast Frittata
Cream Cheese Spread
Kiwi Pineapple Chia Jam
No-Bake Breakfast Bars
Breakfast Muffins
Breakfast Parfaits
Healthy Snacks
Energy Truffles
’Nana Ice Cream
Energy Bars
Kale and Hot Pepper Grilled Cheese Sandwich
Energizing Smoothie
Avocado and Eggs on Flatbread
Lemon Coconut Bites
Dark Chocolate Pomegranate Seed Bites
Sesame Squares
Ricotta and Cucumber Toasts
Green Tea Frappuccino
Lean Meals
Barley Risotto
Fish Curry
Noodle Salad with Asian Vinaigrette
Quinoa Burgers with Matcha Habanero Mayo
Curried Coconut Broccoli Soup
Quinoa Stir-Fry
Baked Chicken Fingers with Spicy Mayo
Asian Quinoa Salad
Cauliflower Salad
Mac and Cheese
Spinach Mushroom Pasta
Roasted Vegetables
Oven-Roasted Chicken Fajitas
Creamy Kale Tomato Pasta
Cauliflower and Thyme Soup
Mushroom Kale Chicken Pasta
Mahi Mahi in Tomato Sauce
Tofu Stir-Fry
Asparagus and Tomato Quinoa Salad
Lentil and Arugula Salad
Asian Cabbage Salad
Kale Mushroom Flatbread Pizza
Egg Noodles with Tofu
Decadent Desserts
Fudge
Coconut Ice Cream
Chocolate Chunk Cookies
Blueberry Crisp
Flourless Brownies
Baked Donuts
Brownie Mug Cake
Frozen Popsicles
No-Bake Cashew Banana Pie
White Chocolate Mousse
No-Bake Coconut Macaroons
Whole Wheat Sticky Buns
Chocolate Cake with Heavy Cream Frosting
Cream Bars
No-Bake Pistachio and Pumpkin Cookies
Apple Walnut Bundt Cake
Dark Chocolate Truffles
MENU PLANS
RESOURCES
CONVERSION CHARTS
ABOUT THE AUTHOR
INDEX
ACKNOWLEDGMENTS
Firstly, I would love to dedicate this book to my mother, who instilled in me the greatest work ethic and perseverance to never give up—to always have a positive attitude and to believe that anything is possible.
To my two little cookies,
as I referred to them ever since they were little, Miqueas and Mikaela, who are the loves of my life, my inspiration, and who make me better each day.
To my readers, without your support and interest in becoming a healthier you, bringing you creative, healthier recipes wouldn’t be as easy. Thanks for following along.
INTRODUCTION: A BIT ABOUT ME AND MATCHA
Growing up in Spain, I was able to experience the greatest gifts this culture has to offer—especially when it came to food. Eating the Mediterranean diet and being introduced to quality ingredients and certain foods from a very young age is what molded my passion for great food as I grew older.
Since I was a child, I always loved being around the kitchen. I loved cooking and baking and always dreamed of having my own restaurant and bakery someday. Collecting cookbooks as well as recipes from cooking magazines, which I still have, was one of the things I remembered doing most when I was younger.
I also loved menu planning and going grocery shopping with my mom. Browsing the many grocery aisles and selecting ingredients to cook and bake with, talking about recipes with my older aunts, and recording new recipes I wanted to experiment with were things I enjoyed doing. Anything related to food was comforting to me.
Oftentimes as a teenager, friends and family would ask me to bake and cook for them. There was nothing that made me happier than being around food, so cooking and baking for loved ones was simply a pleasure. Since my mom worked full time while I was growing up, I was also frequently left to prepare meals for my siblings. Of course I never minded; I never considered it a chore since that is what I loved to do.
Early on, I learned and appreciated that cooking and baking from scratch using wholesome ingredients is what made food taste great and what made me feel my best. Experimenting with different flavors, textures, and ingredients is what kept me curious in the kitchen. To this date, I have never lost interest; there is nothing I enjoy more than developing healthy recipes for me and my family, and I have high hopes to be able to pass that interest and enthusiasm along to my kids.
Today, most of us know that a healthy diet plays a huge role in our well-being. When leading a healthy lifestyle, we all know that a typical balanced diet with plenty of fruit and vegetables, complex carbohydrates, healthy fats, low intake of sugars and salt, as well as consuming lean protein is most important. I believe these, coupled with having the right mindset and exercising regularly, is the secret of a good, long, quality life. Our bodies are complex machines that, without good care and the right tools, will break down and can’t be used to their fullest potential.
In this cookbook, I showcase sweet and savory recipes using one of the most ancient and most powerful healthy ingredients—matcha powder. If you incorporate superfoods into your diet on a regular basis but never thought of matcha powder, now is a great time to start using it. Take advantage of the many healthy properties this ingredient has to offer!
The benefits of matcha have been well documented. Matcha is a concentrated, powerful antioxidant form of green tea that has a large number of components that are beneficial to human health. Even if you are already following a healthy lifestyle, incorporating matcha into your diet can still benefit you.
Throughout the years, I have made it a point to introduce superfoods into my cooking and baking. Since discovering