the book of

Louise Cheadle and Nick Kilby of

the superhero of tea

MATCHA

4 THE HISTORY OF TEA

6 Introduction 8 The history of matcha 20 The production of matcha 32 The health benefits 42 Matcha today

Contents 50 Matcha recipes 54 Drinks 68 Breakfast 86 Snacks 100 Main meals 124 Cakes and biscuits 140 Desserts

158 Index 160 Acknowledgements

36 THE HEALTH BENEFITS OF MATCHA

WHAT CAN MATCHA DO FOR YOU?

Dazzling skinGreen tea contains polyphenols, and researchers at the University of Alabama have found that consumption of green tea polyphenols can inhibit UV-radiation-induced skin damage. [1]

It is well-known that the sun’s UV rays can damage skin, cause premature ageing and even cause skin cancer. Their study found that these polyphenols can be used to prevent sun-induced skin disorders, helping to keep your skin young and beautiful.

Calorie burningA large number of scientific studies are looking at the effect that green tea may have on the body’s thermogenesis (that is, the rate it burns calories) and on its impact upon fat oxidization during exercise. Green tea extract is now used in many slimming supplements. Matcha is probably the purest and most natural form of green tea extract – and lovely to drink, too.

Energy and concentrationAs with all green teas, matcha contains caffeine, a natural stimulant. Matcha also contains an important amino acid called L-theanine. These two compounds appear to work together to give a slow release of energy, and many drinkers report that they feel alert and focused for a number of hours. Much research has been – and continues to be – conducted into how L-theanine may help promote alpha brain waves, which help with concentration. Tea is one of only a few plants that contains L-theanine, and the good news is

that high-grade matcha contains even more L-theanine than standard tea as it has been shade-grown for longer, which boosts the production of this important amino acid.

GREEN TEA FLAVONOIDS EGCG is big news – not heard of it? Matcha contains high amounts of natural green tea flavonoids known as catechins. EGCG (for those, like us, who cannot pronounce its chemical name), or epigallocatechin gallate in full, is a major catechin. Many of the studies that have investigated the antioxidant power of matcha have focused on how EGCG works within the human body. See also page 38.

Matcha's health benefitsWhy is matcha so good for you? Why does it make you feel great? Why is it a superb alternative to regular green tea? Why should you swap your favourite cup of the black stuff for this bright green brew?

4 THE HISTORY OF TEA

6 Introduction 8 The history of matcha 20 The production of matcha 32 The health benefits 42 Matcha today

Contents 50 Matcha recipes 54 Drinks 68 Breakfast 86 Snacks 100 Main meals 124 Cakes and biscuits 140 Desserts

158 Index 160 Acknowledgements

36 THE HEALTH BENEFITS OF MATCHA

WHAT CAN MATCHA DO FOR YOU?

Dazzling skinGreen tea contains polyphenols, and researchers at the University of Alabama have found that consumption of green tea polyphenols can inhibit UV-radiation-induced skin damage. [1]

It is well-known that the sun’s UV rays can damage skin, cause premature ageing and even cause skin cancer. Their study found that these polyphenols can be used to prevent sun-induced skin disorders, helping to keep your skin young and beautiful.

Calorie burningA large number of scientific studies are looking at the effect that green tea may have on the body’s thermogenesis (that is, the rate it burns calories) and on its impact upon fat oxidization during exercise. Green tea extract is now used in many slimming supplements. Matcha is probably the purest and most natural form of green tea extract – and lovely to drink, too.

Energy and concentrationAs with all green teas, matcha contains caffeine, a natural stimulant. Matcha also contains an important amino acid called L-theanine. These two compounds appear to work together to give a slow release of energy, and many drinkers report that they feel alert and focused for a number of hours. Much research has been – and continues to be – conducted into how L-theanine may help promote alpha brain waves, which help with concentration. Tea is one of only a few plants that contains L-theanine, and the good news is

that high-grade matcha contains even more L-theanine than standard tea as it has been shade-grown for longer, which boosts the production of this important amino acid.

GREEN TEA FLAVONOIDS EGCG is big news – not heard of it? Matcha contains high amounts of natural green tea flavonoids known as catechins. EGCG (for those, like us, who cannot pronounce its chemical name), or epigallocatechin gallate in full, is a major catechin. Many of the studies that have investigated the antioxidant power of matcha have focused on how EGCG works within the human body. See also page 38.

Matcha's health benefitsWhy is matcha so good for you? Why does it make you feel great? Why is it a superb alternative to regular green tea? Why should you swap your favourite cup of the black stuff for this bright green brew?

The green smoothie 25g (1oz) kale10g (scant ½oz) rocket1 apple, cored and chopped 1 pear, cored and chopped Juice of 1 lemon

Experience matcha goodness in its ultimate form. The natural acids in the lemon juice help to enhance the absorption of ECGG. Best enjoyed on an empty stomach, this is a great smoothie to start any day.

400ml (14fl oz/1¾ cups) coconut milk

1 tsp matcha powder3 ice cubes (optional )

The green smoothie 25g (1oz) kale10g (scant ½oz) rocket1 apple, cored and chopped 1 pear, cored and chopped Juice of 1 lemon

Experience matcha goodness in its ultimate form. The natural acids in the lemon juice help to enhance the absorption of ECGG. Best enjoyed on an empty stomach, this is a great smoothie to start any day.

400ml (14fl oz/1¾ cups) coconut milk

1 tsp matcha powder3 ice cubes (optional )

72 BREAKFAST

Matcha overnight oatsThe definition of a ‘hearty’ breakfast, this recipe combines oats, apples, nuts and matcha – four key foods that help to lower cholesterol levels and therefore help to slash the risk of heart disease.

1 Prepare the oats in advance – ideally the night before you wish to eat them. Place the oats and chia seeds in a bowl or container.

2 In a separate bowl or jug, add 1 tbsp of the almond milk to the matcha and whisk with a hand-held whisk to make a smooth paste, then top with the rest of the milk. Mix well.

3 Pour the matcha milk mixture over the oats, then stir in the cinnamon and honey. Cover and pop in the fridge overnight.

4 When ready to eat, transfer the oats to two bowls and top with the chopped apple, nuts and pumpkin seeds.

SERVES 2

FOR THE OATS80g (3oz/scant 1 cup) rolled oats2 tsp chia seeds 375ml (13fl oz/1½ cups) almond

milk (or hazelnut, rice or oat milk)

1 tsp matcha powder2 pinches of ground cinnamon1 tsp runny honey

FOR THE TOPPING1 apple, peeled, cored and

chopped1 tsp pumpkin seedsHandful of mixed nuts

118 MAIN MEALS

Mexican chicken with matcha guacamole A great midweek dinner to share with friends or family. Quick and easy to rustle up, the power-packed matcha guacamole complements the spicy chicken perfectly.

1 In a bowl, mix together the lime zest and juice, chilli, garlic and oil for the marinade. Add a grinding of salt and pepper.

2 Slash each chicken breast 3 or 4 times with a sharp knife and add to the marinade, turning until the chicken is completely coated. Set aside while you make the guacamole.

3 Crush the chilli, red onion, garlic and salt in a pestle and mortar. Cut the avocados in half and remove the stones (pits). Scoop out the flesh and mash roughly with a fork – it shouldn’t be too smooth. Stir in the lime juice. Add the coriander, crushed red onion mixture, matcha and diced tomato. Mix everything together and add a grinding of black pepper.

4 Cook the chicken on an oiled griddle pan or under a preheated hot grill (boiler) for 8–10 minutes each side until sticky and golden brown on the outside and cooked right through inside. Remove and keep warm.

5 Add the spring onions (scallions) to the hot griddle and cook for 1–2 minutes each side until slightly seared and just tender.

6 Cut the hot chicken into slices and serve immediately with the spring onions, matcha guacamole and warmed tortillas.

VARIATIONS• Divide the chicken between the tortillas and add some guacamole, a

spoonful of hot salsa, some sour cream or plain Greek yoghurt and griddled (bell) peppers. Roll up and eat with your hands.

• Instead of spring onions, cook some sliced red, green and yellow peppers and red onions on the griddle to serve with the chicken.

SERVES 4

grated zest and juice of 2 limes1 tsp chilli flakes or diced red

chilli 2 garlic cloves, crushed1 tbsp olive or peanut oil4 chicken breasts, skinned and

bonedsalt and freshly ground black

pepper1 bunch spring onions (scallions),

trimmedwarmed tortillas, to serve

MATCHA GUACAMOLE:1 fresh green chilli, diced½ red onion, diced1 garlic clove, crushed¼ tsp sea salt crystals2 ripe avocadosjuice of 1 lime1 small bunch coriander

(cilantro), chopped1 tsp matcha powder1 ripe tomato, deseeded and

dicedfreshly ground black pepper

118 MAIN MEALS

Mexican chicken with matcha guacamole A great midweek dinner to share with friends or family. Quick and easy to rustle up, the power-packed matcha guacamole complements the spicy chicken perfectly.

1 In a bowl, mix together the lime zest and juice, chilli, garlic and oil for the marinade. Add a grinding of salt and pepper.

2 Slash each chicken breast 3 or 4 times with a sharp knife and add to the marinade, turning until the chicken is completely coated. Set aside while you make the guacamole.

3 Crush the chilli, red onion, garlic and salt in a pestle and mortar. Cut the avocados in half and remove the stones (pits). Scoop out the flesh and mash roughly with a fork – it shouldn’t be too smooth. Stir in the lime juice. Add the coriander, crushed red onion mixture, matcha and diced tomato. Mix everything together and add a grinding of black pepper.

4 Cook the chicken on an oiled griddle pan or under a preheated hot grill (boiler) for 8–10 minutes each side until sticky and golden brown on the outside and cooked right through inside. Remove and keep warm.

5 Add the spring onions (scallions) to the hot griddle and cook for 1–2 minutes each side until slightly seared and just tender.

6 Cut the hot chicken into slices and serve immediately with the spring onions, matcha guacamole and warmed tortillas.

VARIATIONS• Divide the chicken between the tortillas and add some guacamole, a

spoonful of hot salsa, some sour cream or plain Greek yoghurt and griddled (bell) peppers. Roll up and eat with your hands.

• Instead of spring onions, cook some sliced red, green and yellow peppers and red onions on the griddle to serve with the chicken.

SERVES 4

grated zest and juice of 2 limes1 tsp chilli flakes or diced red

chilli 2 garlic cloves, crushed1 tbsp olive or peanut oil4 chicken breasts, skinned and

bonedsalt and freshly ground black

pepper1 bunch spring onions (scallions),

trimmedwarmed tortillas, to serve

MATCHA GUACAMOLE:1 fresh green chilli, diced½ red onion, diced1 garlic clove, crushed¼ tsp sea salt crystals2 ripe avocadosjuice of 1 lime1 small bunch coriander

(cilantro), chopped1 tsp matcha powder1 ripe tomato, deseeded and

dicedfreshly ground black pepper

66

Matcha martini A vibrant, green twist on a very classic cocktail – this sophisticated martini will wow your guests.

1 Put all the ingredients into a cocktail shaker. Shake well then strain.

2 Pour into a martini glass and enjoy.

SERVES 1

½ tsp matcha powder 25ml (1½ tbsp) Grand Marnier 50ml (scant 3 tbsp) vodka4–5 ice cubes

Matcha mint fizz cocktail The addition of energizing matcha takes this bubbly cocktail to another level. Perfect for a celebratory drink, it packs a healthy punch.

1 In a blender, pulverize the mint with the matcha powder, agave syrup and lime juice.

2 Pour in the champagne slowly. Stir gently until mixed well.

3 Pour into a champagne glass and serve chilled

SERVES 1

8 mint leaves½ tsp matcha powder1 tsp agave syrup juice of 1 lime 100ml (3½fl oz/scant ½ cup) chilled champagne

Citrus matcha mocktail To make this refreshing mocktail into a cocktail, we suggest adding a measure of gin. Adults only!

1 Place all the ingredients in a blender and blend until smooth.

2 Pour into a cocktail glass, garnish with mint leaves and serve.

SERVES 1

2 scoops lemon sorbet115ml (4fl oz/½ cup) ginger ale 4–5 mint leaves, chopped, plus extra to garnishjuice of 1 lemon ½ tsp matcha powder

ALL THE DRINKS

66

Matcha martini A vibrant, green twist on a very classic cocktail – this sophisticated martini will wow your guests.

1 Put all the ingredients into a cocktail shaker. Shake well then strain.

2 Pour into a martini glass and enjoy.

SERVES 1

½ tsp matcha powder 25ml (1½ tbsp) Grand Marnier 50ml (scant 3 tbsp) vodka4–5 ice cubes

Matcha mint fizz cocktail The addition of energizing matcha takes this bubbly cocktail to another level. Perfect for a celebratory drink, it packs a healthy punch.

1 In a blender, pulverize the mint with the matcha powder, agave syrup and lime juice.

2 Pour in the champagne slowly. Stir gently until mixed well.

3 Pour into a champagne glass and serve chilled

SERVES 1

8 mint leaves½ tsp matcha powder1 tsp agave syrup juice of 1 lime 100ml (3½fl oz/scant ½ cup) chilled champagne

Citrus matcha mocktail To make this refreshing mocktail into a cocktail, we suggest adding a measure of gin. Adults only!

1 Place all the ingredients in a blender and blend until smooth.

2 Pour into a cocktail glass, garnish with mint leaves and serve.

SERVES 1

2 scoops lemon sorbet115ml (4fl oz/½ cup) ginger ale 4–5 mint leaves, chopped, plus extra to garnishjuice of 1 lemon ½ tsp matcha powder

ALL THE DRINKS

144 DESSERTS

Chocolate and matcha tartThis tart is just stunning dressed with dark or white chocolate shards or shavings. A simple, light dusting of icing sugar also works very well.

1 Make the pastry: sift the flour, cocoa and icing sugar into a large bowl. Rub in the butter with your fingertips until the mixture resembles breadcrumbs. Stir in the egg yolks until you have a soft dough. If it’s too dry and crumbly, add a little cold water, 1 tbsp at a time.

2 Put the dough in a plastic bag or wrap in cling film (plastic wrap) and chill in the fridge for at least 30 minutes.

3 Preheat the oven to 170°C/325°F/gas mark 3. Roll out the dough on a lightly floured surface. Use to line a lightly greased 23cm (9in) loose-bottomed tart tin (pan). Line with a sheet of baking parchment and fill with baking beans. Place on a baking tray (cookie sheet).

4 Bake the tart ‘blind’ in the preheated oven for 20–25 minutes. Remove the baking parchment and beans and pop back into the oven for 10–15 minutes until the pastry is cooked and crisp. Set aside to cool.

5 Make the filling: melt the white chocolate in a heatproof bowl placed over a pan of gently simmering water. Remove from the heat.

6 Heat the cream in a small saucepan until it starts to boil. Beat into the melted chocolate with the vanilla extract and matcha powder, whisking until there are no lumps and the mixture is evenly coloured.

7 Pour the chocolate mixture into the pastry case and allow to cool a little. Chill in the fridge for at least 2 hours until set before turning out the tart onto a plate to serve. Delicious with fresh raspberries or strawberries and crème fraîche.

VARIATION:• If you prefer, make a biscuit (cookie) base with crushed Bourbons or

Oreos, melted butter and melted plain (semisweet) chocolate.

SERVES 8–10

400g (14oz) white chocolate, roughly chopped

300ml (½ pint/1¼ cups) double (heavy) cream

a few drops of vanilla extract1 tbsp matcha powder

CHOCOLATE PASTRY (PIE SHELL):175g (6oz/generous 1½ cups)

plain (all-purpose) flour, plus extra for dusting

40g (1½oz/scant ½ cup) cocoa85g (3oz/⅔ cup) icing

(confectioner’s) sugar150g (5oz/1¼ sticks) butter, cut

into small pieces, plus extra for greasing

2 egg yolks

144 DESSERTS

Chocolate and matcha tartThis tart is just stunning dressed with dark or white chocolate shards or shavings. A simple, light dusting of icing sugar also works very well.

1 Make the pastry: sift the flour, cocoa and icing sugar into a large bowl. Rub in the butter with your fingertips until the mixture resembles breadcrumbs. Stir in the egg yolks until you have a soft dough. If it’s too dry and crumbly, add a little cold water, 1 tbsp at a time.

2 Put the dough in a plastic bag or wrap in cling film (plastic wrap) and chill in the fridge for at least 30 minutes.

3 Preheat the oven to 170°C/325°F/gas mark 3. Roll out the dough on a lightly floured surface. Use to line a lightly greased 23cm (9in) loose-bottomed tart tin (pan). Line with a sheet of baking parchment and fill with baking beans. Place on a baking tray (cookie sheet).

4 Bake the tart ‘blind’ in the preheated oven for 20–25 minutes. Remove the baking parchment and beans and pop back into the oven for 10–15 minutes until the pastry is cooked and crisp. Set aside to cool.

5 Make the filling: melt the white chocolate in a heatproof bowl placed over a pan of gently simmering water. Remove from the heat.

6 Heat the cream in a small saucepan until it starts to boil. Beat into the melted chocolate with the vanilla extract and matcha powder, whisking until there are no lumps and the mixture is evenly coloured.

7 Pour the chocolate mixture into the pastry case and allow to cool a little. Chill in the fridge for at least 2 hours until set before turning out the tart onto a plate to serve. Delicious with fresh raspberries or strawberries and crème fraîche.

VARIATION:• If you prefer, make a biscuit (cookie) base with crushed Bourbons or

Oreos, melted butter and melted plain (semisweet) chocolate.

SERVES 8–10

400g (14oz) white chocolate, roughly chopped

300ml (½ pint/1¼ cups) double (heavy) cream

a few drops of vanilla extract1 tbsp matcha powder

CHOCOLATE PASTRY (PIE SHELL):175g (6oz/generous 1½ cups)

plain (all-purpose) flour, plus extra for dusting

40g (1½oz/scant ½ cup) cocoa85g (3oz/⅔ cup) icing

(confectioner’s) sugar150g (5oz/1¼ sticks) butter, cut

into small pieces, plus extra for greasing

2 egg yolks

the book of

Louise Cheadle and Nick Kilby of

the superhero of tea

MATCHA

January 2017

F or centuries, Buddhist monks used this green tea powder, rich in natural antioxidants, to focus during meditation. Now this phenomenal superfood, one of Japan’s best-kept secrets, is growing increasingly

popular, appearing in everything from bread and brownies to candy and lattes. Matcha shots were everywhere during New York Fashion Week in 2015, and, because of its caffeine content, matcha might soon replace your morning espresso. The Book of Matcha features more than 40 inspiring dishes that show how you can use this incredibly versatile, antioxidant-rich ingredient at home. Kick-start your day with a Breakfast Booster Smoothie or Chia Seed and Matcha Power Pot. Add some Asian flair to lunch or dinner with Matcha and Butternut Squash Gnocchi or Matcha-Spiced Fried Chicken while sipping a delicious Matcha Mint Iced Tea

or Chocolate Matcha Milkshake. Then kick back with a Matcharita or Matcha Martini. A wealth of information on the history, production, and health benefits of this nutrient-packed superfood make this your definitive matcha resource.

LOUISE CHEADLE and NICK KILBY are the authors of The Tea Book (Sterling Epicure) and own teapigs, the internationally renowned tea company. Whole Foods, Fresh Market, and other premium retailers stock their tea products, and in 2014 they launched a direct-to-ship program in the USA. They live in the UK, but teapigs has dedicated teams in America and Canada.

DISCLAIMER Reviewers are reminded that changes may be made in this uncorrected proof before books are printed. If any material from the book is to be quoted in a review, the quotation should be checked against the final bound book. Dates, prices, and manufacturing details are subject to change or cancellation without notice.

January 2017Culinary  / Specialty Cookbooks $19.95 ($22.95 Canada)Hardcover7 ½" × 9 ¾" • 160 pagesISBN 9781454922186

National print and online publicity

campaign

Digital focus on culinary and health blogs and websites

Cross-promotional opportunities with

teapigs

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For publicity inquiries, contact Blanca Oliviery at (646) 688-2548 or boliviery@sterlingpublishing.com.