Nourishing Delights: Vanilla Protein Smoothie & Overnight Oats

By: Eric Frey

Instagram: @freyfityyc | Website: https://www.frey.fit/

Including high-protein snacks in your diet can be a great way to support muscle growth, feel full longer, and maintain energy levels. Smoothies are perfect anytime of the year but I find they’re even more enjoyable when it’s hot in the summer! A great protein smoothie for me is always vanilla based. My secret ingredient? Cinnamon! Alongside your choice of plant-based or whey protein and milk, cinnamon elevates this smoothie to milkshake status and you can enjoy not only the delicious flavour but also the health benefits!

Vanilla Protein Smoothie

Recipe from Eric Frey

Dietary restrictions: Nut-free, gluten-free, can be made lactose-free, vegan
Total Time: 5 minutes | (Preparation): 5 minutes
Yields: 1 serving

Ingredients

● 1 scoop (25-30g) Vanilla Protein Powder, your preference of plant-based or dairy (we recommend Choklat, Glow Body Nutrition, Purica, Garden of Life)

● 1 cup (250ml) Milk, your preference of plant-based or dairy (highly recommend Avalon, Rockridge Dairy, Vital Green Farm or for plant-based Earth’s Own, Not Co or Califia)

● 3 or 4 Ice cubes

● 1 whole Banana, peeled and halved

● 1 tbsp Cinnamon (feel free to adjust this amount to your preference)

Optional

● Berries, your preference (I enjoy blueberries, raspberries & strawberries)

● Seeds or nuts, you preference (Makes the smoothie nutty and creamy, can add chia, flax, sesame, or almonds, cashews, etc…)

Instructions

1. Place all the ingredients into a blender and blend until smooth, pour into a glass and enjoy! If not drinking right away, be sure to shake in a closed container prior to consuming.

WHY Cinnamon?

In addition to being an antioxidant, anti-inflammatory, antidiabetic, antimicrobial, anticancer, lipid-lowering, and cardiovascular-disease-lowering compound, cinnamon can also lower blood sugar by decreasing the amount of sugar that enters your bloodstream after a meal through numerous digestive enzymes that slow the digestion of carbohydrates. A compound found in cinnamon may mimic the effects of insulin to improve the uptake of sugar into the cells. Numerous human studies have confirmed the beneficial effects of cinnamon, showing that it can lower fasting blood sugar levels and improve hemoglobin A1c, a marker of long-term blood sugar control. In summary, cinnamon has been shown to reduce fasting blood sugar levels when used in doses ranging from 1–6 g or 0.5–2 teaspoons per day.

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Overnight Oats is simple to make, a very well balanced meal and super delicious. The nice thing about oats is that they keep you full for a long time (fantastic for someone on a weight loss journey). I have this every other day and I’m never sick of them. I highly recommend you incorporate oats in your diet. Get creative with your toppings, sometimes I add dark chocolate if I’m craving chocolate.

Overnight Oats

Recipe from Eric Frey

Dietary Restrictions: Nut-free, gluten-free, can be made lactose-free, vegan
Total Time: 5-10 minutes | (Preparation): 5-10 minutes
Yields: 1 serving

Ingredients

● 1/2 cup rolled Oats

● 1/2 cup Milk, your preference of plant-based or dairy (highly recommend Avalon, Rockridge Dairy, Vital Green Farm or for plant-based Earth’s Own, Not Co or Califia)

● 1/2 cup Greek Yogurt (sometimes I substitute with protein powder, recommend Greek Island, Bles-wold)

● 1 tbsp Chia seeds

● Sweetener to taste (I use 1/2 tbsp of Maple Syrup or raw Honey, recommend Uncle Luke’s, Gramma Bee’s)

● Fresh fruits, nuts, or seeds for topping (e.g., berries, sliced banana, almonds)

● 1 tbsp Cinnamon

Optional

● Dark chocolate, cacao nibs

Instructions

1. In a jar or airtight container, combine rolled oats, milk, yogurt, and chia seeds (if using). Add your sweetener of choice to taste. Start with 1-2 tablespoons and adjust according to your preference. Stir the ingredients until well combined.

2. Seal the jar or container and refrigerate it overnight or for at least 4 hours. This allows the oats to absorb the liquid and soften.

3. In the morning, give the oats a good stir. If the mixture is too thick, you can add a little more milk to achieve your desired consistency.

4. Top your overnight oats with fresh fruits, nuts, or seeds just before serving. Enjoy!