Cinnamon Rice Pudding Recovery Smoothie

Ingredients

• 160 g cooked white rice — fully cooled
• 40 g unflavoured or cinnamon protein powder — whey or plant-based
• 80 g ripe banana — sliced
• 350 ml rice milk (unsweetened) — chilled
• 1.5 g ground cinnamon — about 1/2 teaspoon
• 10 g maple syrup — liquid optional

Instructions

1. If not already prepared, cook white rice in plenty of water until very soft, then drain any excess water and let it cool completely in the fridge so it thickens slightly.
2. Add the cooled cooked white rice, protein powder, sliced banana, rice milk, ground cinnamon, and maple syrup (if using) to a blender.
3. Blend on low speed first to break up the rice, then increase to high speed for 45–60 seconds until completely smooth and drinkable; add a little extra rice milk (20–40 ml) if you prefer a thinner texture.
4. Taste and adjust sweetness with a small amount of extra maple syrup only if needed, keeping it modest to avoid upsetting the stomach.
5. Pour into small glasses, let sit for 2–3 minutes so any bubbles settle, and sip slowly, ideally at room temperature or just slightly chilled rather than ice-cold.