How to Make Matcha Flax Seed Smoothie
September 12, 2024
This Matcha flax Seed Smoothie is packed with antioxidants, vitamins, and nutrients that support overall health, making it a fantastic addition to your morning routine or post-workout refreshment. The vibrant green matcha powder combines with the natural sweetness of banana and berries for a delicious, nutrient-dense drink that supports energy, metabolism, and gut health. With the added benefits of omega-3-rich flax seeds, this smoothie can help reduce inflammation, improve digestion, and provide long-lasting fullness, all while delivering a burst of antioxidants.
Health Benefits of Ingredients
Matcha Powder:
Benefits: Rich in antioxidants like EGCG (epigallocatechin gallate), matcha supports metabolism, aids in detoxification, improves focus, and may help protect against heart disease and certain cancers. Its slow-releasing caffeine also provides sustained energy.
Possible Side Effects: Excessive consumption of matcha may lead to side effects like nausea, insomnia, or digestive issues due to its caffeine content. It is also high in oxalates, which may contribute to kidney stones if consumed in large amounts.
Flax Seeds:
Benefits: A great source of omega-3 fatty acids and lignans, which help reduce inflammation, support heart health, and improve skin health. Flax seeds also promote healthy digestion due to their high fiber content.
Possible Side Effects: Flax seeds may cause bloating, gas, or diarrhea when consumed in large amounts due to their fiber content. Raw flax seeds contain small amounts of cyanogenic glycosides, which can be harmful in very large quantities, but are generally safe in normal servings.
Frozen Berries:
Benefits: Loaded with antioxidants like vitamin C and anthocyanins, berries support immune function, reduce inflammation, and promote heart health. They are also low in calories and high in fiber.
Side Effects: Minimal, though some individuals with sensitive stomachs may experience digestive discomfort if consumed in excess.
Banana:
Benefits: Bananas are rich in potassium, which helps regulate blood pressure, and vitamin B6, which supports brain function. They are also an excellent source of quick-digesting carbohydrates for natural energy.
Side Effects: Overripe bananas may cause blood sugar spikes for individuals with diabetes, and excessive consumption could contribute to weight gain if not balanced with physical activity.
Coconut Milk (or your milk of choice):
Benefits: Coconut milk provides healthy fats, particularly medium-chain triglycerides (MCTs), which can support energy and brain function. It is also naturally dairy-free and suitable for those with lactose intolerance.
Side Effects: In large amounts, coconut milk’s fat content can contribute to increased calorie intake, so moderation is key.
This smoothie has a deliciously balanced flavor that combines the earthy, slightly grassy notes of matcha with the sweetness of bananas and berries. The coconut milk adds a subtle richness, and the flax seeds provide a slight nutty undertone. The natural sweetness of the fruits makes it enjoyable without the need for additional sweeteners, while the matcha brings a refreshing, mildly bitter contrast.
How to Make Matcha Flax Seed Smoothie
Ingredients:
1 cup milk of choice (I use coconut)
1 teaspoon matcha powder
1 teaspoon flax seeds
3/4 cup frozen berries
1 banana (preferably frozen)
Instructions:
- Place all ingredients in a blender.
- Blend until smooth.
- Pour into a glass and enjoy!
Nutrition Breakdown Per Serving
Calories: ~270
Protein: 5g
Carbohydrates: 43g
Sugars: 23g
Fiber: 7g
Fat: 9g
Saturated Fat: 7g
Omega-3 Fatty Acids: ~1.6g
Vitamin C: 45% of the RDI
Potassium: 12% of the RDI
Calcium: 25% of the RDI (with coconut milk)