Global · drink
Iced Green Grape Matcha (No Added Sugar)
Video by Plantcept蔬食煮义 on YouTube · Open on YouTube
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
All its sweetness comes from 150 g of whole blended grapes (about 23 g of natural fruit sugar), with no added sugar or syrup, and matcha adds green-tea flavour and a little caffeine, in a light drink of about 120 kcal.
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Ingredients 5
Method
Tap a time to watch that step in the video.
- Sift 3 g matcha powder into a small bowl so there are no lumps, add 50 ml water and whisk well until smooth. 6:58
- Blend 150 g green grapes until broken down, adding a splash of water only if the blender needs it. 7:24
- Add a handful of ice cubes and blend again until smooth and slushy, then pour into a glass. 7:44
- Pour the whisked matcha slowly over the top so it sits in a green layer, and garnish with two grapes on a cocktail pick if you like. 7:59
Tip. Use cold grapes (or freeze them) for a thicker slush. The whole grape is blended, skins and all, so nothing is strained out and the fibre stays in.
The method is a summary in our words — the video shows every step.
One portion, 1 glass (about 300 ml), gives you 1 of 1
Where the energy comes from one serve
- Net carbs 90%
- Protein 6%
- Fat 4%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 99% of the 28 g of net carbs come from the green grapes. To cut carbs, try berries instead, or a smaller portion.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K Source19%
23 µg a serve, mostly from green grapes (94%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Folate Source10%
39 µg a serve, mostly from matcha powder (92%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B6 Source10%
0.2 mg a serve, mostly from green grapes (83%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Show the other 12
Potassium8%
370 mg a serve, mostly from green grapes (77%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin C8%
6.9 mg a serve, mostly from green grapes (69%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin E8%
1.1 mg a serve, mostly from matcha powder (73%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Iron7%
1.2 mg a serve, mostly from matcha powder (48%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium4%
17 mg a serve, mostly from green grapes (61%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin A4%
38 µg a serve, mostly from matcha powder (87%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Calcium2%
30 mg a serve, mostly from green grapes (51%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Zinc2%
0.3 mg a serve, mostly from green grapes (59%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Omega-31%
0 g a serve, mostly from green grapes (94%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium0%
0.2 µg a serve, mostly from green grapes (94%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Plantcept蔬食煮义; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.