Iced Matcha Latte w/ Spiced Cherry Cold Foam

Although I grew up drinking bush tea instead of coffee to start my day, after moving to the US I can't lie, I slowly became a coffee lover. For years, I was a coffee-first kind of woman. It was part ritual and part survival (I felt like I needed it to even get through one email). But over time, I started noticing that familiar combo of jitters, a racing heart, and a blood sugar crash around 10 a.m. After learning about the effects of caffeine especially as it relates to menstrual health, I started leaning back into herbal teas as a more stable source of caffeine. That’s when matcha came into my life and now I can't get up off it.

This post is for the up and coming matcha girlies who want that energy without anxiety and focus without the crash. And when you top it off with my hormone-supportive spiced cherry cold foam (sweetened with a homemade spiced cherry syrup) it becomes a form of self-care through food.

Which is why we're here right? :D Let's talk. 

 

MATCHA VS COFFEE: LET'S TALK CAFFEINE + HORMONES.

You might’ve heard that matcha has more caffeine than coffee, and depending on how it’s measured, that’s technically true. But most people use a smaller amount of matcha compared to coffee beans, and the type of caffeine in matcha behaves very differently.

The key difference? L-theanine.

Matcha contains this calming amino acid, which helps your body absorb caffeine more slowly and steadily. That means more mental clarity and less of the cortisol-fueled rollercoaster that often follows a strong cup of coffee.

Now let’s talk real-life hormone impact. When you drink highly caffeinated beverages, especially on an empty stomach, your cortisol (stress hormone) levels spike. This spike can mess with your blood sugar, increase inflammation, and throw off the delicate balance of estrogen and progesterone. Over time, this can aggravate or contribute to symptoms like:

• PMS and mood swings
• Irregular periods or cycle disruption
• Increased cortisol and insulin resistance, which is especially problematic for women with PCOS
• Inflammation and hormone-triggered pain, making symptoms worse for those with endometriosis and dysmeorrhea. 
• Fibroid growth, which can be influenced by hormonal imbalance and elevated estrogen

So does this mean that you should give up caffeine all together? Not at all. With a few intentional habits you can still enjoy your morning joe or an earthy matcha without the hormonal chaos.

TIPS FOR MAKING THE BEST MATCHA (ESPECIALLY IF YOU'RE NEW TO IT!)

No tea, no shade, but matcha wasn't it for me in the beginning. Like most of you the grassy flavor was a bit much. Not to mention the process of making it and choosing the right quality—it can all be so intimidating. 

But once you learn the basics, it’s a vibe you’ll want to return to again and again. Here are some beginner-friendly tips to make sure your matcha is smooth, satisfying, and hormone-supportive:

• Start with good matcha – look for the ceremonial kind or a high-quality culinary grade. It should be vibrant green and never dull or brownish.
• Brew at the right temp - if you aren't a fan of the bitter taste then you definitely don't want to miss this tip. Avoid boiling hot water. Temperatures between 140 and 175 degrees work best.  My kettle has the option of choosing so I typically go with the "delicate" temperature which is around 160 degrees.
• Use a frother or whisk – clumpy matcha is a no. Be sure to sift the matcha through a fine mesh seive to avoid clumping. Also, blend it with a matcha whisk or a milk frother for that smooth, even texture.
• Don’t skip the milk – my go-to is unsweetened coconut milk (not from the can) or oat milk. They give richness and creaminess that balances matcha’s grassy notes beautifully. 
• Sweeten mindfully – a drop of maple syrup, honey, or monk fruit sweetener goes a long way without spiking your blood sugar.
• Add a pinch of salt or cinnamon – quiet as it's kept, these two can help balance out the bitterness of matcha and round out the flavor, especially if you’re not used to its earthiness. Plus cinnamon is helpful when it comes to balancing blood sugar. 

 

WHY YOU'LL LOVE THIS ICED MATCHA LATTE.

Real talk? This drink just hits different. It came out of pure curiosity. I had some cherries that were on their last days and I had just seen the Starbucks cherry chai latte floating around online. I then thought, “what if I make a cherry syrup and have my own Starbucks at home?"

I love cold foam with my lattes, so I added a few pumps to some rich coconut milk and dahling, magic! Now it’s one of those drinks I look forward to making not just because it’s delicious, but because of how it makes me feel. That steady, focused matcha energy paired with the cozy, spiced sweetness of the cherry foam? Chef’s kiss.

The tart cherry brings antioxidants and inflammation support. The cinnamon in the foam helps with blood sugar balance. And the whole thing just looks gorgeous. It’s giving cafe luxury without the crash.

It’s one of those drinks that makes you feel like you’re doing something for your body instead of just trying to power through. Even if you're still in pajamas answering emails, you’ll feel like your best self.

If you’re managing any of these conditions, or just trying to support a healthier, more stable cycle, matcha's more balanced caffeine profile and added benefits like antioxidants and chlorophyll, can offer a gentler alternative. It supports energy and focus, without overloading your nervous system, especially when paired with food or healthy fats.

 

BUILDING A BETTER CAFFEINE RITUAL.

You don’t need to swear off caffeine to support your hormones you just need to be intentional with it. It’s about how you use it. What you pair it with. How you support your body before and after.

Matcha is a great choice during the follicular and ovulatory phases, when your energy is naturally rising and your body handles caffeine more efficiently. During the luteal or menstrual phases, you might want to dial it back, or pair it with more fats and grounding foods. Let's get into the quick recipe. 

 

Want more hormone-supportive drinks? Check out this ruby red PMS Juice or the Spiced Cherry Syrup recipes to build out your wellness beverage rotation.

Let me know if you try it! Drop a comment or tag @course.784 on social. I’d love to see your version!