Growing up in Nara, Japan, surrounded by tea fields, Matcha tea has always been a part of my life. The full aroma and deep bitter and sweet umami taste of this vibrant green tea evokes so much nostalgia in me.

When I was in high school, I started taking formal tea ceremony lessons. It was a highlight of my week. Our tea master always served my classmates and me delicious, seasonal Japanese wagashi (Sweets) and flowers, and she invited us to watch and help her with her tea ceremony at a renowned temple in Kyoto.

I still perform regularly Chadothe traditional Japanese tea ceremony of preparing green tea. I stopped for a while when I moved to the US, but resuming the practice here in New York has given me a valuable sense of community.

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More than anything else, I associate Matcha tea with the wisdom of my elders. My 99-year-old aunt and my 98-year-old mentor, whom I Papa-sanhave their own Matcha tea for most of her life. I even have some of her Matcha tea Bowls and cutlery.

Matcha is my #1 longevity drink and I drink it every day.

Studies have also shown that Matcha tea can reduce the risk of cardiovascular disease and also improve your gut health.

There are so many ways to consume Matcha teaincluding sweet treats such as cakes, cookies, chia pudding and Mochi sauce.

If you ever have the opportunity to attend a Chakai (tea gathering) or served in a formal setting, there are several rules to follow – these are some of the most important.

When you are served, say ““Okemae chodai Itashimasu,” what means “Thank you for serving me tea.” Then pick up the bowl, hold it with both hands, take a moment to look at the color, and enjoy it.

When you are finished, look at the bowl again and hold it carefully with both hands, then return it to the place where you were served.

The most important thing is to express your appreciation, relax and enjoy the moment.

My day begins with a prayer and a bowl Matcha tea to my ancestors. Then I make a bowl for myself and one for my son before he goes to work as a physiotherapist. This daily ritual of performing Chado fills me with such a feeling of peace.

Here are the steps I take:

1. I boil about two ounces of water.
2. I pour half a cup of hot water into my bowl and hunting (bamboo tea whisk), I swirl the water several times to clean my tools. Takayama, a village in my homeland Nara, is famous for making hunting.
3. I drain the water and then wipe everything down with a clean cloth or paper towel.
4. With my Subscribe (traditional bamboo teaspoon), I measure two grams of green Matcha tea powder and place it on the bottom of the bowl.
5. I slowly pour about 60 ml of hot water over the powder and enjoy the resulting aroma.
6. I hold the bowl carefully with my left hand and stir it. I make sure hunting vertically for about 20 seconds. I call this my “gift zen moment.”

In the summer, I sometimes pour the finished tea into a thermos and add about half a cup of crushed ice for a refreshing and cool treat on the go.

One of my favorite manufacturers of Matcha tea is the Ippodo Tea Company. They are based in Kyoto and have been in operation since the 18th century. I also recommend using bamboo tea whisks, which you can often find in Asian grocery stores or online.

If you are just starting out, you can always use a small kitchen hand mixer or even a mason jar with a lid – but please do not use a blender, the Matcha tea Powder is so delicate.

After completing this meditation routine, I always feel a little lighter. Simply put, it’s healing.

Michiko TomiokaMBA, RDN, is a certified nutritionist and longevity expert. Born and raised in Nara, Japan, her approach focuses on a plant-based diet. She has worked in nutrition jobs in addiction recovery centers, charter schools, and food banks. Follow her on Instagram @michian_rd.

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