Vanilla Cinnamon Protein Cream of Rice
5 ingredients · 5 minutes· 1 serving
If you're looking for a simple post-workout meal that's warm, comforting and easy on digestion, this vanilla cinnamon protein cream of rice is one of my favourites.
It's naturally gluten-free, affordable, ready in minutes and gives us an easy way to pair carbohydrates + protein after training.
Why Cream of Rice After a Workout?
Resistance training is a healthy stressor, but our body still needs the right resources to recover from it.
This becomes especially important for women in perimenopause and menopause, when hormonal changes can affect our resilience to stress and maintaining and building muscle becomes increasingly important for strength, body composition and metabolic health.
Carbohydrates after training help replenish the fuel we've used, while protein provides the amino acids needed for muscle repair and growth.
Cream of rice works beautifully here because it's a quick, easy-to-digest source of carbohydrate. It's naturally gluten-free and relatively low in fibre, which can also make it a great option for people who experience gas, bloating or digestive discomfort with higher-fibre meals.
Not every food has to do every job! We can get plenty of fibre from fruits, vegetables, nuts, seeds and other whole foods throughout the day.
Directions for Vanilla Cinnamon Cream of Rice
Bring the almond milk to a boil in a small pot, then reduce the heat to low.
Combine the cream of rice, salt, cinnamon and stevia. Slowly add the mixture to the simmering almond milk, stirring frequently until the porridge thickens to your desired consistency. This will be ready in ~5 minutes or even less.
Remove from the heat.
If using protein powder, stir it in after cooking. Transfer to a bowl, add your favourite toppings and enjoy.
Ingredients
40g dry cream of rice
1½ cups unsweetened almond milk
Pinch of cinnamon
Pinch of salt
Stevia, to taste
Optional: 40g vanilla whey isolate for added protein
Optional: ½ tsp vanilla extract
Optional toppings: raisins, dates, apple, berries, pear, banana, pumpkin seeds, almonds, walnuts or toasted coconut.
Add protein powder + fruit to make this a protein-and fibre-rich meal-in-one!
A Simple Post-Workout Meal for Women 40+
Post-workout nutrition doesn't need to be complicated. An appropriate amount of protein + carbohydrate can help support recovery, muscle repair and the training adaptations we're working so hard for. And sometimes that can look as simple as a warm bowl of vanilla cinnamon cream of rice.
Notes for Vanilla Cinnamon Cream of Rice:
Where can I find cream of rice cereal? You can grind your own using any long- or short-grain white rice using a spice grinder or in your cereal aisle.
Can I make this ahead for meal prep? Yes! Reheat for a warm bowl of cream of rice, or chilled from the fridge.
