Matcha made in Heaven

1. MATCHA MADE IN HEAVEN FOOD MARSHALL PLANT BASED · ORGANIC · RAW · VEGAN GLUTEN FREE · DAIRY FREE · SOY FREE · SUGAR FREE KETO, LOW–FODMAP, AND PALEO–FRIENDLY 17 Healthy Recipes with MATCHA BY ANNA MARSHALL

2. FOOD MARSHALL A Recipe E-book © Copyright 2019 Anna Marshall, Food Marshall LLC. All rights reserved. Published by Anna Marshall of Food Marshall, in the United States, 2019. Written, designed, and edited by Anna Marshall. Original recipes and photography by Anna Marshall. CONDITIONS OF SALE This book is sold subject to the condition that it shall not, by way of trade or otherwise be lent, resold, hired out, or otherwise circulated without the publisher's prior consent in any form of binding or cover other than that in which it is published and without a similar condition, including this condition, being imposed on the subsequent purchaser. No part of this book may be reproduced by any means, nor transmitted, nor translated into a machine language, without the written permission of the publisher. This book is published with the understanding that the publisher is not engaged in rendering legal or other professional advice. If legal advice or additional expert assistance is required, the services of a competent certified professional should be sought. INTELLECTUAL DISCLAIMER This book contains intellectual property owned by Anna Marshall of Food Marshall LLC, including copyright, proprietary information, and other intellectual property. You may not modify, publish, transmit, participate in the transfer of or sale of, create derivative works from, distribute, display, reproduce or perform, or in any way exploit in any format whatsoever any of the book, content or intellectual property, in whole or in part, without prior written consent of the publisher. This book is intended as general information from a personal point of view and based upon the author's personal experience with the intention to inspire your own exploration and health journey. It should not be used to diagnose or treat any kind of health condition as well as it is not intended to replace any kind of professional advice. Always seek professional medical and nutritional advice for any questions regarding a medical condition. Consult with your healthcare provider before starting any diet. The author expressly disclaims any responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a result of using any of the techniques, recipes, or recommendations suggested herein. NUTRITION DISCLAIMER The recipes presented are intended for entertainment and/or informational purposes and for use by persons having appropriate technical skill, at their own discretion and risk. While the author prepares the recipes at her own risk, she assumes that should you desire to follow the recipes in this book, you are doing so “at your own risk.” The author makes no warranties for the outcome of your food experiments. Before trying a new recipe, read and re-read the recipe. Make sure you’re not allergic to any of the ingredients. I am not responsible or liable for any reactions that might result from following the recipes. What you decide to do with the recipes here is your responsibility. For more information, please contact Anna Marshall at: anna.foodmarshall@gmail.com www.iamfoodmarshall.com @foodmarshall

3. FOOD MARSHALL Welcome Food Marshall aims to inspire individuals to take control of their health. Ask yourself: What is going on inside? What do I need? What do I need to change? What feels good to me? Become the CEO of your own health. Use diet and lifestyle to achieve and support your optimal self. When we maintain our own health, we are more fit to serve and help others. Always choose organic, local ingredients for the optimal health they provide ourselves and the environment. Feel free to adjust any recipe by replacing or adding ingredients, and modifying the quantity. Listen to your intuition and have a joyous time creating love on a plate! ALL RECIPES ARE PLANT-BASED, ORGANIC, RAW, VEGAN, GLUTEN-FREE, DAIRY-FREE, SOY-FREE, SUGAR-FREE, PALEO, LOW-FODMAP, AND KETO- FRIENDLY.

4. FOOD MARSHALL FOOD MARSHALL TABLE OF CONTENTS RECIPES Matcha Vanilla Bliss Balls Matcha Buckwheat Pancakes Matcha Truffles Matcha Berry Jam Mini Cups Matcha Aioli with Kelp Noodles Matcha Kale Walnut Pesto Matcha Smoothie Bowl Energizing Matcha Latte Raw Matcha Nut Butter Bars Raw Matcha Cream Bars Matcha Raspberry Bars Matcha Cheesecake Bars Raw Matcha Shortbread Squares Raw Matcha Chocolate Cups Matcha Peanut Butter Cups Raw Matcha Bounty Bars Raw Brownies with Matcha Frosting ABOUT THE AUTHOR Anna Marshall

5. FOOD MARSHALL FOOD MARSHALL RECOMMENDED SPECIAL INGREDIENTS TO ENHANCE YOUR PLANT-BASED SWEETS Blue Mountain Organics: raw and sprouted nuts and seeds Coconut Secret: coconut flour, coconut nectar, coconut oil E3Live: blue majik powder Glaser Organic Farms: raw and sprouted nuts, seeds, and nut/seed butters Go Raw: raw and sprouted nuts and seeds Lakanto: monk-fruit sugar and maple-flavored syrup Native Harvest: coconut milk, no guar gum added Pascha Chocolate: 100% cacao dark chocolate chips Sprout Revolution: sprouted ground flaxseeds The Pecan Shop: raw and sprouted nuts and seeds Sun Potion: superfood and adaptogenic powders Yodha Matcha: ceremonial grade matcha green tea powder Other noteworthy health-food brand and companies to buy ingredients from: Four Sigmatic, Navitas Naturals, Nutiva, Sunfood, Terrasoul Excalibur Dehydrator Food Processor Glass Mason Jars Glass Pyrex Containers High-Speed Blender (Vitamix) Lemon Juicer Nut Mylk Bag / Cheesecloth Teflex Dehydrator Sheets Spatula Springform Cake Pan www.amazon.com/shop/foodmarshall RECOMMENDED EQUIPMENT Bamboo Cutting Board Cupcake/Muffin Pan Find these products and many more on Food Marshall's Amazon Storefront:

6. Matcha Vanilla Bliss Balls Ingredients: 2 cups unsweetened shredded coconut ½ cup raw tahini ¼ cup coconut nectar or Lakanto maple-syrup ½ cup coconut oil, melted 1 tsp vanilla bean powder 1 tsp matcha powder Pinch sea salt Method: Mix all together in a large bowl. Add in coconut shreds last. Mold into tiny balls. Place in the freezer for at least 30 min before serving. FOR MORE RECIPE AND HEALTH INSPIRATION VISIT WWW.IAMFOODMARSHALL.COM 30 11

7. Matcha Buckwheat Pancakes Ingredients: Method: 1 cup sprouted buckwheat flour ½ cup nut milk of choice, (such as unsweetened almond milk) ½ banana, mashed (optional) ⅛ cup sprouted ground flaxseeds, soaked in ½ cup water 1 tbsp coconut oil, for pan 2 tsp matcha powder 1 tsp vanilla bean powder or vanilla extract 1 tsp apple cider vinegar ½ tsp baking powder Optional add-ins: 1-2 tbsp coconut nectar or other sweetener of choice, 1 tsp cinnamon In a small bowl, make the flax egg by mixing ground flaxseeds with ½ cup water until a gel-like consistency forms. Then in a large bowl mix all dry ingredients together (buckwheat flour, matcha powder, vanilla bean powder, baking powder). Add in nut milk of choice, mashed banana, and flax egg to mixture. Mix and stir well. Heat up a pan or skillet to medium-high heat and scoop out pancake batter onto pan, forming round circles. Flip after 5 minutes. Garnish with fresh berries or other fruit of choice, cinnamon, vanilla bean powder, and Lakanto maple syrup, coconut nectar, or other sweetener of choice FOR MORE RECIPE AND HEALTH INSPIRATION VISIT WWW.IAMFOODMARSHALL.COM 30 11

8. Matcha Truffles Ingredients: 1 1/2 cup raw almonds, ground into a flour (or use almond meal) 7-8 Medjool dates, pitted 1/2 cup raw coconut butter, melted 1/4 cup raw cacao powder 1 tbsp ginger powder 1 tsp vanilla bean powder or vanilla extract 1/3 cup water or more to mix 1/4 cup matcha powder (or more for rolling) Method: Pulse all ingredients (except matcha powder) in a food processor or high-speed blender. Scoop out mixture and roll into tiny balls. Roll balls in matcha powder. Place in freezer or refrigerator to settle. FOR MORE RECIPE AND HEALTH INSPIRATION VISIT WWW.IAMFOODMARSHALL.COM 30 11

9. Matcha Berry Jam Mini Cups For the Matcha Cups: 1 ¼ cup raw cacao butter, melted 6 tbsp raw cashew butter ¼ cup coconut nectar 1 tsp matcha powder ½ tsp vanilla bean powder Pinch sea salt Method: Blend all ingredients until smooth. Then pour into mini muffin cups ⅓ way up the sides. Place in the freezer to set for 10 minutes before serving. For the Berry Jam: ½ cup fresh blueberries, raspberries or other berries of choice 2 tbsp raw sprouted ground flaxseeds (or chia seeds) 1 tbsp coconut nectar1 tsp lemon juice Pinch sea salt Method: Blend all ingredients until smooth. Add about 1 tsp of jam into each mini cup. Place back in the freezer to set for about 10 minutes. Once set, pour the rest of the matcha mixture into the cups. Let set in the fridge for an hour before serving. FOR MORE RECIPE AND HEALTH INSPIRATION VISIT WWW.IAMFOODMARSHALL.COM 30 11

10. Matcha Aioli with Kelp Noodles For the Kelp Noodles: 1 bag kelp noodles Method: In a large bowl, soak the kelp noodles in water and 2 tsp of baking soda until they become soft (at least 1 hour). Then rinse and drain kelp noodles. For the Matcha Aioli: ¼ cup fresh basil 1 clove garlic Juice 1 lemon 1 tsp Dijon mustard ½ cup extra virgin olive oil 4 tbsp coconut milk (from can, no guar gum added) 2 tbsp hemp hearts Salt and black pepper to taste Method: Process all ingredients in a blender until smooth. Pour dressing over kelp noodles and mix and stir well. Garnish with fresh sprouts and herbs of choice. Pairs well with a dollop of Kale Walnut Matcha Pesto. FOR MORE RECIPE AND HEALTH INSPIRATION VISIT WWW.IAMFOODMARSHALL.COM 30 11

11. Matcha Kale Walnut Pesto Ingredients: 1 cup kale, chopped ½ cup raw sprouted walnuts 1 clove garlic Juice 1 lemon ¼ cup fresh basil 3 tbsp extra virgin olive oil 1 tsp matcha powder Pinch pink Himalayan salt Method: Process all ingredients in a blender into a chunky consistency. Use in pastas, salads, sandwiches and more! FOR MORE RECIPE AND HEALTH INSPIRATION VISIT WWW.IAMFOODMARSHALL.COM 30 11

12. Matcha Smoothie Bowl Ingredients: 1 cup plant-based milk, unsweetened 1 banana, frozen 1/2 cup spinach or kale ½ avocado 1 tbsp plant protein powder of choice ½ tsp matcha powder 1 tsp coconut nectar, raw honey, or a few a drops stevia Pinch Ceylon cinnamon and nutmeg Method: Blend all ingredients until smooth. Use less plant-based milk if you want a thicker, creamier smoothie bowl base. Garnish with fresh fruit of choice, nuts, and unsweetened coconut shreds. FOR MORE RECIPE AND HEALTH INSPIRATION VISIT WWW.IAMFOODMARSHALL.COM 30 11

13. Energizing Matcha Latte Ingredients: 1/2 cup coconut milk 1/2 cup plant-based milk of choice (such as unsweetened almond milk) 2 tbsp hot water 1 1/2 tsp matcha powder 1 tsp vanilla bean extract 1 tbsp coconut nectar Optional add-ins: 1/2 tsp maca powder, 1/2 tsp ashwagandha powder Method: Blend all ingredients until smooth. Pour into a glass and top with coconut whippped cream and Ceylon cinnamon. FOR MORE RECIPE AND HEALTH INSPIRATION VISIT WWW.IAMFOODMARSHALL.COM 30 11

14. Raw Matcha Nut Butter Bars For the Base: 2 cup raw, sprouted walnuts ½cup coconut flour ¼ cup coconut nectar or Lakanto maple-syrup 2 tbsp cacao powder Method: Place all ingredients in a blender and combine into a dough-like consistency. Then press and mold into a lined square dish and place in the freezer to set. For the Caramel Filling: ¾ cup peanut butter (no salt, no oil added) or raw almond butter ⅓ cup coconut oil, melted 2 tbsp coconut nectar (optional) Method: Whisk all ingredients together and then pour over the base. Place back in the freezer to set. For the Matcha Glaze: ½ cup coconut milk (from can, no guar gum added) 1/4 coconut butter, melted 2 tsp matcha powder Method: Whisk all ingredients together until smooth. Pour over the caramel filling. Place back in the freezer to harden. To serve, slice into squares. FOR MORE RECIPE AND HEALTH INSPIRATION VISIT WWW.IAMFOODMARSHALL.COM 30 39

15. Raw Matcha Cream Bars For the Base/Crust: ½ cup unsweetened shredded coconut 1 cup raw, sprouted pecans 2 tbsp coconut oil, melted 1 tsp vanilla bean powder ½ tsp Ceylon cinnamon Pinch sea salt Method: Process all ingredients into a dough-like consistency, while adding in the coconut oil last. Mold into a lined square dish and place in the freezer to set. For the Matcha Cream Filling: ½ cup raw cashews, (soaked in water for at least 2 hours) or raw sprouted sunflower seeds (ground into a flour) ½ cup coconut milk, (from can, no guar gum added) ¼ cup monk-fruit sugar 3 tbsp irish moss paste 1 tsp vanilla bean powder 1 tsp matcha powder 2 tbsp coconut oil or cacao butter, melted Method: Blend all ingredients until smooth. Pour over the base layer and place back in the freezer to set. To serve, slice into squares. FOR MORE RECIPE AND HEALTH INSPIRATION VISIT WWW.IAMFOODMARSHALL.COM 30 40

16. Matcha Raspberry Bars For the Base/Crust: 1 cup raw, sprouted sunflower seeds 4 tbsp raw tahini 1 tbsp coconut oil, melted ½ cup unsweetened shredded coconut 1 tbsp coconut nectar or Lakanto maple-syrup Pinch Ceylon cinnamon and sea salt Method: Blend all ingredients together into a dough-like consistency, while adding in the coconut oil last. Mold into a lined 9-in cake pan or into a square dish. Place in the freezer to set. For the White Chocolate Matcha Layer: 4 tbsp raw cacao butter, liquified 4 tbsp coconut butter, liquified 2 tbsp coconut oil, liquified 2 tsp coconut nectar or Lakanto maple-syrup 1 tsp matcha powder Method: Whisk all ingredients together and pour over crust. Allow to settle in freezer. FOR MORE RECIPE AND HEALTH INSPIRATION VISIT For the Raspberry Layer: 1 cup coconut butter, liquified 1 cup fresh or frozen raspberries 1 tsp vanilla bean powder Juice ½ lemon Method: Blend together until smooth. Pour over the matcha layer. Place back in the freezer to set. For the chocolate coating/drizzle (optional): ¼ cup cacao powder ¼ cup coconut oil, melted 1 tbsp coconut nectar or Lakanto maple-syrup Method: Whisk all ingredients together and then drizzle on top of the matcha filling layer. Place back in the freezer to set. To serve, slice into squares. WWW.IAMFOODMARSHALL.COM 30 41

17. Matcha Cheesecake Bars For the Base/Crust: 1 cup raw, sprouted walnuts 1 ½ cup unsweetened shredded coconut 1 tbsp coconut oil, melted 2 tbsp sprouted ground flaxseeds or chia seeds 1 tbsp coconut nectar or Lakanto maple-syrup (optional) Pinch sea salt Method: Blend all ingredients together into a dough- like consistency and mold into a lined square dish. Place in freezer to set. For the Matcha Cream Frosting: 1 cup raw cashews, (soaked in water for at least 2 hours) ⅓ cup coconut butter, melted ¼ cup coconut milk, (from can, no guar gum added) 1 tbsp coconut nectar or Lakanto maple-syrup1 1 tsp vanilla bean powder 1 tsp matcha powder Method: Blend all ingredients together, while pouring in coconut butter last. Pour over filling layer. Place back in the freezer to harden. To serve, slice into squares. For the Filling: 1 cup raw cashews, (soaked in water for at least 2 hours) 1 cup coconut milk, (from can, no guar gum added) 1 tbsp sprouted ground flaxseeds or chia seeds 1 tbsp coconut nectar or Lakanto maple-syrup 1 tsp vanilla bean powder Method: Blend all ingredients together and pour over the base layer. Place in freezer to set. FOR MORE RECIPE AND HEALTH INSPIRATION VISIT WWW.IAMFOODMARSHALL.COM 30 42

18. Raw Matcha Shortbread Squares For the Base/Crust: 1 cup raw, sprouted pecans 1 ½ cup unsweetened shredded coconut ¼ cup coconut oil, melted 1 tsp vanilla bean powder ½ tsp Ceylon cinnamon Pinch pink Himalayan salt Method: Blend all ingredients together into a dough-like consistency. Press and mold with fingers into a lined square dish. Place in the freezer to set. For the Matcha Filling: ¾ cup raw cashews, (soaked in water for at least 2 hours) 3 tbsp coconut milk, (from can, no guard gum added) 2 tbsp coconut nectar 2 tbsp cacao butter, melted 2 tsp matcha powder 1 tsp vanilla bean powder Pinch pink Himalayan salt Method: Blend all ingredients until smooth. Pour over the base layer. Place back in the freezer to harden. To serve, slice into squares. FOR MORE RECIPE AND HEALTH INSPIRATION VISIT WWW.IAMFOODMARSHALL.COM 30 43

19. Raw Matcha Chocolate Cups Ingredients: 1 cup dark chocolate, melted (such as Pascha 100% dark chocolate chips) 2 tbsp coconut oil, melted 2-3 tbsp sweetener of choice such as Lakanto maple-syrup, coconut nectar, or a few drops of stevia, 2-3 tbsp raw cashew butter (optional) Method: Mix together all ingredients. Pour melted chocolate about ¼ way up the sides of lined muffin cups. Place in freezer to settle. For the Matcha Filling: ½ cup coconut butter, melted 1 tbsp coconut nectar or Lakanto maple-syrup ½ tbsp matcha powder 1 tsp vanilla bean powder Method: Mix together all ingredients. Spoon the matcha filling over the chocolate. Place back in the freezer. Once hardened, remove cups and spoon over the rest of chocolate over the matcha filling. Place back in the freezer to harden again before serving. FOR MORE RECIPE AND HEALTH INSPIRATION VISIT WWW.IAMFOODMARSHALL.COM 30 44

20. Matcha Peanut Butter Cups For the Bottom Matcha Layer: ⅓ cup cacao butter, melted ⅓ cup coconut butter, melted 2 tbsp coconut oil, melted 2 tsp matcha powder 1 tsp vanilla bean powder Method: Mix all ingredients in a bowl. Pour ⅓ way up lined muffin cups. Place in the freezer to harden. For the Peanut Butter Layer: Peanut butter jar, (no salt, no oil added) Method: Spoon out a tablespoon of peanut butter for each muffin cup and spread over the matcha layer. Place back in the freezer to set. For the Top Matcha Layer– Same ingredients and quantity as Bottom Matcha Layer Method: Spoon or gently pour over peanut butter layer (about 2-3 tbsp for each muffin cup) Place in the freezer to harden. (Makes about 6 muffin-sized cups) FOR MORE RECIPE AND HEALTH INSPIRATION VISIT WWW.IAMFOODMARSHALL.COM 30 45

21. Raw Matcha Bounty Bars Ingredients: 2 cups unsweetened shredded coconut ¼ cup coconut oil, melted ½ cup coconut milk, (from can, no guar gum added) 2 tbsp monk-fruit or other sweetener of choice 2 tbsp coconut butter, melted 1 tsp matcha powder Method: Mix all ingredients in a bowl and mold into a lined square dish. Place in freezer to harden. For the Chocolate Coating: ¼ cup coconut oil, melted ⅓ cup cacao butter, melted ⅓ cup cacao powder 2 tbsp monk-fruit 1 tsp vanilla bean powder Method: Whisk together all ingredients. Remove the coconut slab from the freezer and slice into tiny rectangles. Dunk each bar into the chocolate sauce. Place in freezer to harden before serving. FOR MORE RECIPE AND HEALTH INSPIRATION VISIT WWW.IAMFOODMARSHALL.COM 30 46

22. Raw Brownies with Matcha Frosting For the Brownies: 2 cup raw, sprouted walnuts 2 cup raw, sprouted pecans ½ cup cacao powder 6 tbsp coconut nectar or 6 medjool dates 2 tbsp cacao nibs 1 tbsp coconut oil, melted 1 tsp vanilla bean powder Pinch pink Himalayan salt Method: Process all ingredients into a dough-like consistency and then press and mold with fingers into a lined square dish. Place in the freezer to set. For the Matcha Frosting: 2 cups raw cashews (soaked in water for at least 2 hours) ½ cup coconut milk (from can, no guar gum added) 4 tbsp coconut nectar or Lakanto maple-syrup 4 tbsp lemon juice 2 tbsp coconut oil, melted 2 tbsp coconut butter, melted (optional) 2 tsp matcha powder Method: Blend all ingredients until smooth. Pour over brownie layer. Place back in the freezer to garden. To serve, slice into squares. FOR MORE RECIPE AND HEALTH INSPIRATION VISIT WWW.IAMFOODMARSHALL.COM 30 47

23. FOOD MARSHALL ABOUT ANNA MARSHALL ANNA MARSHALL IS THE CREATOR AND FOUNDER BEHIND FOOD MARSHALL. ANNA IS A HEALTH AND WELLNESS ADVOCATE WHO ENCOURAGES A BALANCED LIFESTYLE THROUGH HOLISTIC PLANT-BASED NUTRITION, INTUITIVE EATING, MINDFUL MOVEMENT, AND CONSCIOUS CONSUMERISM. AFTER DABBLING WITH VARIOUS DIETS, ANNA HAS LEARNED THAT RATHER THAN GRAVITATING TOWARDS ANOTHER FAD DIET, WE NEED TO LISTEN TO OUR OWN BODIES TO NOURISH OURSELVES IN A WAY THAT IS BEST FOR EACH OF US. HER PERSONAL JOURNEY WITH FOOD SENSITIVITIES, HORMONAL IMBALANCES, AND DIGESTIVE ISSUES LED HER TO DEVELOP FOOD MARSHALL LLC, WHERE SHE SHARES HEALTHY, PLANT-BASED RECIPES AND NUTRITIONAL GUIDANCE. ANNA HAS A DIVERSE EDUCATIONAL BACKGROUND WITH A B.S IN PUBLIC HEALTH AND NUTRITION, MINORS IN EXERCISE PHYSIOLOGY AND ART, AND A CERTIFICATION IN AYURVEDA. STAY CONNECTED INSTAGRAM: @FOODMARSHALL WEBSITE: WWW.IAMFOODMARSHALL.COM YOUTUBE: FOOD MARSHALL FACEBOOK: FACEBOOK.COM/FOODMARSHALL I WOULD LOVE TO HEAR FROM YOU AND SEE YOUR RE-CREATIONS OF THESE RECIPES. PLEASE TAG ME #FOODMARSHALL @FOODMARSHALL 30 48