You could, for example, add 1/2 a serve of a whey or vegan protein powder to a little bit of water, and drizzle it on top as a sauce to get to about 30g of protein. If you do this – I’d highly, highly recommend the Salted Caramel protein from B Raw, which you can find at Nutrition Warehouse.
I’ve also used Like Milk here, which is a vegan milk substitute that is soy free, high in protein, high in B vitamins and calcium and has hardly any carbs or fat. Adding a soy, almond or other milk here will either give it too many carbs, or not enough protein. This may be fine depending upon your particular diet, but for PWO we really want about 20-30g of a good quality, high EAA based protein source to help start the recovery process.
Ingredients:
- 1/4 cup ground uncooked rice*
- 1.5 cups Like Milk
- Zest of 1/4 lemon, pith removed
- 2-3 teaspoons of Natvia
- 1/2 teaspoon of vanilla paste
- 1/4 cup fresh or frozen blueberries
- 10g of dark chocolate, chopped
Method:
Use a small non stick saucepan and add the vanilla, rice, like milk, lemon zest and natvia and stir occasionally over a low heat for around 10 minutes or until the rice has cooked and the liquid has thickened.
Remove from the saucepan and pour into a serving glass.
Clean the saucepan and then add the blueberries and heat through until they just start to sweat and lose their shape. Pop this on top of the pudding and garnish with the chocolate.
Serves one, and you’re not going to want to share this.
*Ground uncooked rice is just a short grain or medium grain white rice which has been blended or processed until the grains have reduced to a meal type consistency. You can also buy this in the form of cream of rice / creamed rice.
Nutritional info per serve:
320 calories
4.6g fat
18g protein
50g carbs
4g fibre
Key micronutrients / minerals:
It’s also going to contribute 45% of your daily RDI for calcium and 64% of your RDI for vitamin B12, which are frequently deficient in vegan and vegetarian diets.