Matcha Mitochondria Smoothie
Overview
This energising smoothie combines matcha catechins with magnesium-rich pumpkin seeds and spinach, omega-3 from chia seeds, and probiotics from kefir or yogurt. Matcha contains catechins studied for antioxidant effects; pumpkin seeds and spinach provide magnesium; chia provides ALA omega-3.
Ingredients
- 1 cup (240 ml) spinach
- ½ frozen banana
- 1 tsp (5 ml) matcha powder
- 1 tbsp (15 ml) chia seeds
- 1 tbsp (15 ml) pumpkin seeds
- 200 ml (13.3 tbsp) kefir or yogurt
- ½ cup ice
- Optional: ½ tsp maca powder
Method
- Blend everything until smooth.
Nutrition
~350 kcal · 14 g protein · high magnesium · moderate polyphenols
Brain Health Notes
- Matcha contains catechins (EGCG and others) studied for antioxidant effects.
- Pumpkin seeds and spinach supply magnesium, a mineral important for energy metabolism.
- Kefir provides probiotics associated with gut microbiome diversity.
- Chia seeds provide ALA omega-3 and fibre.
- Spinach and matcha contribute polyphenols and antioxidants studied for various cellular effects.
Foods/Substances
7 foods in this recipe
Bananas
B6 and tryptophan when ripe; resistant starch when green — ripeness changes functional role
Substances: Potassium, Tryptophan, Vitamin B6 (Pyridoxine → PLP)
Chia Seeds
ALA omega-3, fiber, and minerals
Substances: ALA (Alpha-Linolenic Acid), Calcium, Linoleic Acid (LA, n-6), Magnesium, Manganese, Phosphorus (Phosphate)
Greek Yogurt
Fermented dairy providing probiotics and complete protein
Green Tea
Source of EGCG, L-theanine, and polyphenols for cognitive and metabolic support
Substances: EGCG (Green Tea Catechin), L-Theanine, Manganese, Potassium
Pumpkin Seeds
High zinc, tryptophan, and magnesium for neurotransmitter support
Substances: Iron, Magnesium, Tryptophan, Tyrosine, Zinc
Spinach
Leafy green rich in iron, magnesium, folate, and carotenoids
Substances: Calcium, Coenzyme Q10 (CoQ10), Copper, Iron, Lutein, Magnesium, Manganese, Phosphorus (Phosphate), Potassium, Vitamin A (Retinoids; β-Carotene precursor), Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (Pyridoxine → PLP), Vitamin B9 (Folate; 5-MTHF), Vitamin C (Ascorbate), Vitamin K2 (MK forms), Zeaxanthin, Zinc, β-Carotene
Recipe nutrition
Figures are still calculated from USDA-based nutrient data on each food page (per 100 g). For this recipe we have not yet added ingredient weights, so the table adds one full “100 g” slice of each linked food, not the grams actually used (which would misrepresent small amounts like herbs, spices, or oil). When portion sizes are added for the recipe, the same panels are multiplied by the real amounts—so the maths can be precise for every ingredient.
| Nutrient / class | Foods in recipe | Total (100 g per linked food) | % RDA aggregate |
|---|---|---|---|
| Core nutrition | |||
| Energy | Bananas, Chia Seeds, Greek Yogurt, Kefir, Pumpkin Seeds, Spinach | 1339 kcal | — |
| Protein* | Bananas, Chia Seeds, Greek Yogurt, Kefir, Pumpkin Seeds, Spinach | 57.0 g | 47.5-94.9%* |
| Total fat | Bananas, Chia Seeds, Greek Yogurt, Kefir, Pumpkin Seeds | 83.4 g | — |
| Saturated fat | Chia Seeds, Greek Yogurt, Kefir, Pumpkin Seeds | 14.8 g | — |
| Carbohydrates | Bananas, Chia Seeds, Greek Yogurt, Kefir, Pumpkin Seeds, Spinach | 89.4 g | — |
| Sugars | Bananas, Greek Yogurt | 19.0 g | — |
| Fibre | Bananas, Chia Seeds, Pumpkin Seeds, Spinach | 42.4 g | — |
| Key micronutrients | |||
| Iron | Chia Seeds, Kefir, Pumpkin Seeds, Spinach | 20.1 mg | 111.8% |
| Zinc | Chia Seeds, Greek Yogurt, Kefir | 5.5 mg | 50.3% |
| Magnesium | Chia Seeds, Greek Yogurt, Kefir | 362.3 mg | 86.3% |
| Selenium | Chia Seeds, Kefir | 59.7 µg | 108.5% |
| Calcium | Chia Seeds, Greek Yogurt, Kefir, Spinach | 974.9 mg | 97.5% |
| Potassium | Chia Seeds, Greek Yogurt, Kefir | 723.8 mg | 21.3% |
| Choline | Kefir | 15.2 mg | 2.8% |
| Folate | Bananas, Chia Seeds, Kefir, Spinach | 275.6 µg | 68.9% |
| Vitamin B6 | Bananas, Greek Yogurt, Kefir | 0.3 mg | 19.8% |
| Vitamin E | Chia Seeds | 0.5 mg | 3.3% |
| Bioactive compounds | |||
| ALA | Chia Seeds, Greek Yogurt, Kefir | 18731.4 mg | — |
| Total omega-3 | Greek Yogurt, Kefir | 645.4 mg | — |
| Polyphenols (proxy) | Green Tea | Varies by product / preparation | — |
Aggregate %RDA uses adult reference intakes and the summed food-level values shown above.
* Protein is shown as a range, benchmarked to 1.2 g/kg/day using a 50-100 kg reference adult range.