This smoothie contains a trifecta of antioxidant and anti-inflammatory power – ginger, matcha green tea and kale.
With yogurt for probiotic benefits and oats for a dose of fiber, this smoothie is a wonderful choice to start your day.
How Healthy is Ginger Matcha Green Smoothie for Your Bones & Joints?
Matcha tea is a ground green tea that has been used in Eastern medicine for centuries.
It is a great source of polyphenols, naturally occurring compounds found in fruits and vegetables that have antioxidant and anti-inflammatory effects (1).
Research has shown that these nutrients can restore the balance in bone metabolism and limit bone loss (2).
The antioxidant activity in this smoothie doesn’t stop at the matcha.
Ginger is another well known ancient Eastern antioxidant that protects against free radical damage to bone, cartilage, muscle and tendons (3) . Like matcha, ginger is also fights inflammation.
This wouldn’t be a green smoothie without greens.
This recipe works well with any leafy green but as a cruciferous vegetable, kale is a great source of glucosinolates.
Through blending, these glucosinolates are converted to isothiocynates, which have been shown to reduce oxidative stress and inflammation and support joint and bone health (4) .
The Greek yogurt in this smoothie starts your day with a healthy dose of probiotics.
Organic yogurt from grass-fed animals provide the best probiotics. Always look for plain, unsweetened Greek yogurt, as flavored yogurts contain a lot of added sugar.
Rolled oats are a wonderful source of soluble fiber, which provides food for the friendly bacteria in your gut and many heart healthy benefits (5).
How to Make Ginger Matcha Green Smoothie?
- 1/2 cup ice cubes
- 1/3 cup water
- 1/2 cup plain whole Greek yogurt
- 1/2 banana
- 1/2 cup baby kale, chopped
- 1 Tbsp fresh ginger, peeled
- 1/4 cup rolled oats
- 1 tsp matcha green tea
- In a high speed blender, combine all ingredients and blend for 1-2 minutes, until smooth
Recipe Nutrition Facts
Amount Per Serving
- Calories 245.9 kCal
- Fat 6.3 g
- Saturated Fat 3.3 g
- Polyunsaturated Fat 0.5 g
- Monounsaturated Fat 0.4 g
- Cholesterol 22.5 mg
- Sodium 48.4 mg
- Potassium 503.7 mg
- Total Carbohydrates 34.5 g
- Dietary Fiber 4.0 g
- Sugar 10.7 g
- Protein 15.0 g
- Vitamin A 40%
- Vitamin C 20%
- Calcium 15%
- Iron 6%
* Percent Daily Values are based on a 2000 calorie diet