5-minute breakfast: protein-y rice pudding


One of things I’ve learned from my month of migraines is that migraine prevention has to be a lifestyle. This can mean many things: For me, it’s seeing a chiropractor regularly, sleeping regularly, and eating well. One website I read about migraine prevention actually recommended living a “boring” life, in order to prevent physical stress from things like late nights, loud concerts, etc.

While I refuse to submit to a boring life, I completely embrace living a cozy, peaceful life. Take this weekend for example: We spent a lot of this weekend at the dog park reading books, playing ball, and sitting in the sunshine.

When I went to the gym (I’m back!), I practiced moving very mindfully, taking stretching breaks to relieve tension in my neck and back. I moved slowly but still got a lot done. I listened to calm, happy music (on low volume).

When we went out for dinner, I stuck to a single glass of white wine, because I’ve identified wine (particularly red wine) to be a migraine trigger. The single glass still gave me a headache, but not enough to discourage me completely from ever drinking wine. #yolo

Many of the things involved in living a cozy, peaceful life are better suited for sweater weather than sweaty weather: herbal teas, candles, hot baths, etc. I’m becoming obsessed with many of these things for their therapeutic and preventative powers… but it’s too hot outside to be able to fully embrace them.

Thus, I’ve been anticipating the beginning of fall (marked in my world by the first NFL game) for weeks.

Fall will bring more appropriate weather for sipping on hot tea, sitting in a hot bath, and burning candles. It will also be football season, which means Sundays will be filled with friends, football, and lots of cooking. Football Sundays always start with a warm, comforting breakfast. Since complex carbs are good for migraines (according to the internet), this year, I’m looking forward to eating a food of my childhood: milchreis.


This recipe was inspired by the time I spent in Germany with my aunt, where milchreis (milk rice) is a common breakfast dish. My aunt, sister, and I had lots of long chats over milchreis, so it’s one of my comfort foods.

Milchreis is eaten like an oatmeal, with a variety of flavors and toppings. For this recipe, I did the classic flavors: vanilla and a pinch of cinnamon. To give it some body, I added grass-fed whey protein powder. It’s a simple way to get solid protein and complex carbs, in one warm little bowl.

This is a perfect thing to do with leftover rice. I’m pretty sure any kind of (unflavored) rice would work here — even leftover Chinese takeout rice. Just throw it in a saucepan with the remaining ingredients and you’ll have a delicious, comforting breakfast in minutes. If you don’t have cooked rice, I recommend the Trader Joe’s Organic Brown Rice that comes frozen — it’s cooked in 3 minutes, and can be milchreis in 3 more.

This recipe is quick and simple enough to make even on a busy morning, and simple enough to enjoy regularly.

To make it more luxurious, you can add a tablespoon of grass-fed butter (omit for dairy-free).


  • 3/4 cup cooked organic brown rice
  • 1 cup unsweetened almond milk (or milk of choice)
  • 1 tsp. vanilla extract
  • 1 tsp.+ raw honey
  • 1/2 tsp. ground cinnamon
  • 1 scoop Promix Vanilla Grass-Fed Whey Protein Powder (or dairy-free protein of choice*)


  1. Place all ingredients in a small saucepan and cook over medium heat, stirring occasionally.
  2. Cook for about 4-5 minutes to allow it to thicken, and serve. Enjoy. 

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