Most people reach for coffee when they’re overwhelmed, but as a nutritionist, I have a different strategy. I call it the ‘Green & Gold’ routine.

As a mom, tea is my anchor. It marks the transition from Doing to Being. My days are often a blur of school drop-offs and “household Tetris,” and in that chaos, tea is a tool. Some mornings I need a focused pick-me-up; other evenings, I just need a warm hug in a mug. Lately, my kitchen has been home to a tale of two Japanese teas: Matcha and Hojicha. One plant. Two completely opposite souls. One is for the hustle; the other is for the exhale.

Getting to Know Matcha and Hojicha

I’m sure many of you have heard all about Matcha—it’s hard to miss with all the buzz—but Hojicha? That one often flies under the radar. Even though both come from the same tea family (Camellia sinensis), they couldn’t be more different in flavour and personality.

Matcha: The Vibrant Green Powerhouse 

Matcha starts with young, shade-grown leaves. Covering the plants before harvest boosts chlorophyll, giving the leaves that bright green colour. After harvesting, they are steamed, dried, and stone-ground into a fine powder. Because you’re whisking the powder directly into your water, you’re consuming the entire leaf. This is why one cup of Matcha is a concentrated shot of antioxidants and ‘steady’ energy.

It has a fresh, grassy, and earthy taste—almost like springtime in a cup.

Matcha has more caffeine than other green teas, but it’s balanced by L-theanine, an amino acid that keeps the boost smooth and focused, not jittery.

Hojicha: The Toasty, Grounded Soul 

Hojicha is the “Gold” in my routine. Instead of young leaves, it’s often made from later-harvest leaves and stems that are roasted over high heat. This roasting changes everything—it lowers the caffeine and creates a distinctive nutty, toasted flavour.

The taste is like caramel, toasted nuts, or that comforting smell of a coffee shop. This one feels like fall in a cup.

It is very low in caffeine and gentle on the stomach, making it perfect for sipping later in the day.

For me, I love hojicha. t’s what I reach for when I want something warm and soothing but still a little special. It’s gentle on digestion and doesn’t keep me up at night. Matcha gives you a gentle kickstart to the day, and hojicha can help you wind down at night.

Why I Love Hojicha

I reach for hojicha often, and for good reason. It’s low in caffeine, which makes it a gentle option I can enjoy any time of day—perfect for someone like me who’s a bit more sensitive to caffeine. I can sip it in the afternoon or evening without worrying about staying up (because moms need all the sleep we can get!). Second, the flavour is really enjoyable—warm, nutty, roasted, with distinct notes of cocoa. It’s smooth, easy to drink, and a tea I never get tired of.

Which One Should You Reach For?

As a nutritionist, I love the science; as a mom, I love the shortcut. If you aren’t sure which one to scoop into your mug today, here is my simple rule of thumb:

• Reach for Matcha when… you need to be the “CEO of the Household.” It provides that sharp, natural lift to conquer the morning rush or power through the 2:00 PM slump.
• Reach for Hojicha when… you finally have a moment to breathe. It’s the ultimate “Exhale Tea.” It’s what I sip once the kids are finally in bed and the house is—at long last—quiet.

Health Benefits (Because We Love Those!)

Matcha is packed with antioxidants, which help support heart health, immune function, and mental focus. Because you’re consuming the whole leaf, you’re getting more nutrients than a typical green tea, and it provides a steady, balanced energy boost—enough to get through the morning chaos without the jitters.

Hojicha has fewer antioxidants due to the roasting process, but it still offers plenty of benefits. It’s gentle on digestion, soothing for the nervous system, and low in caffeine, so you can enjoy it any time of day without worrying about staying up at night. It’s a simple, easy-to-drink tea that’s perfect for when you want a calming moment during a busy day.

How I Like to Enjoy Them

On mornings when I want to ease into the day, I make a Hojicha Latte. I whisk the roasted powder with warm oat milk and a tiny drizzle of maple syrup. But on those ‘Tuesday mornings’ where the to-do list is already winning, I reach for Matcha for that clear-headed focus without the 3 p.m. coffee crash.

I’ve even turned these into homemade Boba Tea for the kids. They think they’re getting a fancy treat, and I know they’re getting a boost of antioxidants without bouncing off the walls at bedtime.

Simply Salt & Soul Tips

The Soul (The Wellness): There is a reason Matcha has been used in tea ceremonies for centuries. Unlike coffee, which we often “gulp” to keep up with our to-do lists, Matcha invites us to slow down. From the sifting of the powder to the rhythmic whisking until the froth appears, every step is a meditation. As you prepare your cup, let the repetitive motion quiet your mind. You aren’t just making a drink; you’re carving out a three-minute sanctuary where the only thing that matters is the vibrant green bowl in front of you.

The Salt (The Science): While Matcha is the antioxidant king, Hojicha has a secret called Pyrazines. These are the toasty aromas created during roasting. Just smelling them can actually help lower your blood pressure and relax your body. So, even the scent of your tea is part of the therapy!