The Warm Vanilla Protein Drink Our Customer Invented

Some of the nicest ideas do not come from us at all. They come from you.

A little while ago we shared a recipe for a high protein hot chocolate. Not long after, a lovely note arrived from Y, one of our customers, who had taken that same idea in her own direction.

She reached for the vanilla instead of the chocolate, added a teaspoon of organic cinnamon and a little monk fruit, and warmed it into a comforting drink. In her words, it made "a delicious hot drink".

We absolutely loved it. And with a nod of thanks to Y, here it is.

What Y Made

This is a warm, vanilla-and-cinnamon take on our hot chocolate recipe. It comes together in a couple of minutes, and it is the kind of thing that feels like a treat on a cold winter's morning or in the quiet part of the evening.

• One scoop of the Vanilla Enlighten Me Shake
• One teaspoon of organic cinnamon
• A little monk fruit, to taste
• Warm milk of your choice, or warm water, whisked or blended until smooth

That is it. Y mentioned she uses just one scoop, which is a nice reminder that these recipes are yours to adjust. More on serving sizes further down, since it is a question we are often asked.

If you are ever unsure whether to reach for milk or water, we have shared how each one changes the taste and the nutrition in this quick guide.

If you would like the original to compare, you can find our high protein hot chocolate recipe here.

A Little About Organic Cinnamon

Now, cinnamon is one of those spices that people are often quite curious about, because they have heard it may help with blood sugar.

Cinnamon has been studied for a possible role in glycaemic support, but the research is mixed and far from settled. Some small trials have suggested a modest effect, while others have found none. The current position from Diabetes Australia is that there is not yet enough evidence to support using cinnamon to manage diabetes.

So we would not suggest reaching for cinnamon as a treatment just yet.

What we can say is that cinnamon is a warm, fragrant spice that makes a plain drink feel very special, and that's enough reason to enjoy it.

A Little About Monk Fruit

Monk fruit is a plant based sweetener that comes from a small green gourd. Its sweetness comes from natural compounds called mogrosides, and it contains close to zero kilojoules, far less than sugar, which is why it has become a popular way to sweeten without sugar.

But there is something important to know before you reach for it from the grocery shelf.

Monk fruit on its own does not contain polyols. Polyols are a group of sugar alcohols, with names like sorbitol, xylitol and erythritol, and for some people they can cause bloating, wind and general gut upset. If you have a sensitive stomach, these are worth watching out for.

The catch is that many products labelled as "monk fruit" are actually blended with erythritol, which is a polyol. So a sweetener you have chosen for its gentleness can quietly contain the very thing you had been trying to avoid.

So our suggestion is simple. Turn the packet over and read the ingredients. Look for pure monk fruit extract, rather than a monk fruit blend, if keeping out polyols is important for you.

Why This Kind of Note Means So Much To Us

Our founder, Dr Angela Kwong, is a Sydney GP who created the Enlighten Me Shakes after her own patients told her the traditional shakes on the shelf were too sweet, too chalky, and quite difficult to finish. Our vanilla shake is designed to be simple, easy to enjoy, low in carbohydrate, gentle on sensitive stomachs, and easy to fit into everyday life.

A note like Y's says more to us than any review could. It is someone taking the shake, making it their own, and finding a small moment of comfort in it. That is exactly what we hoped for.

A Few Questions We're Often Asked

Can I have the Enlighten Me Shakes warm?

Yes. Many people enjoy them warmed on a cold day, as Y does here. Warm the milk or water first, then whisk or blend the shake through so it stays smooth.

Can I use just one scoop instead of two?

You can absolutely make the drink with one scoop, as Y prefers, and it is a lovely lighter option for snacking. As a general guide, one scoop goes well with about 150ml of warm milk or water. It is the same half serve we use for our creamy vanilla milkshake as a snack. Keep in mind that a single scoop delivers about half the protein of a full serve, so if you are using the shake as a meal or to reach a protein target, the fuller serve will do more for you. It comes down to what you are using it for on the day.

A Closing Thought

The best recipes are often the ones you individualise for you. A different flavour, a spice from the cupboard, a smaller scoop because that is what suits you.

Thank you, Y, for sharing yours. We always love hearing from our customers, and the little ways they make the shakes work best for them. If you have made something you love with yours, we would be glad to hear about it too.

This blog provides general information only. For advice tailored to your own circumstances, including anything to do with medication or a health condition, please speak to your own treating practitioner.