Keep it spicy, Friends! 

Looking to make some fall spiced treats that support your protein intake and gains? Over here at Fluid we have been loving to take advantage of pumpkin season and Fluid’s Vanilla Spiced Protein! Here are 4 recipes to spice up your life in the kitchen this season.

1. Spiced Pumpkin Shake

Ingredients: 

• ½ cup Pumpkin Puree 
• 2-4 Pitted Medjool Dates 
• 2 scoops of Fluid Spiced Vanilla Protein 
• 1 cup ice 
• ½ Milk of choice (add more or less for desired consistency) 

Directions: 

1. Place all ingredients into a blender. 
2. Mix until smooth. 
3. Enjoy! 

Nutritional Benefits: 

• Dates provide soluble fiber that is beneficial for digestive health & are high in important minerals including magnesium that aids in muscle relaxation and recovery. 
• Anti-inflammatory from the phenolics and flavonoids in dates as well as the curcumin in turmeric from the Spiced Vanilla Protein.
• Pumpkin contains Vitamin C & E that function as antioxidants that support immune health. 
  
  

2. Vanilla Spiced Protein Shake 

Ingredients: 

• ½ frozen banana
• ½ cup oats 
• 2 scoops of Fluid Spiced Vanilla Protein 
• ½ Milk of choice (add more or less for 

desired consistency) 

Directions: 

1. Place all ingredients into a blender. 
2. Mix until smooth*. 
3. Enjoy! 
   
   *Pro tip - if your blender doesn't get the oats fine enough for you, blend just the dry oats first into a fine powder, then add the other ingredients. 

Nutritional Benefits: 

• Oats & banana provide fiber, complex & simple carbohydrate, and important micronutrients to support health.  
• The ratio of protein to carbohydrate make this smoothie ideal for post workout fuel. 
• Turmeric extract, raw ginger root, and cinnamon in Fluid PROTEIN provide anti-inflammatory benefits to aid in recovery. 

3. Pumpkin Spice Protein Overnight Oats 

Ingredients: 

• 1/2 cup quick cooking oats
• 1 Tbsp chia seeds
• 1 Scoop Fluid Spiced Vanilla Protein 
• 1/4 tsp cinnamon
• 1/4 tsp pumpkin pie spice
• 1/2 tsp vanilla extract
• 2 Tbsp pumpkin puree
• 1/2 cup unsweetened vanilla almond milk
• 1 Tbsp creamy almond butter or peanut butter
• 1/2 Tbsp maple syrup (optional, for sweeter oats)
• 1 Tbsp chopped pecans, walnuts and/or pepitas 

(optional for topping)

Directions: 

1. Combine all ingredients, except pecans/nuts, in a mason jar. 
2. Add the lid and shake until it is mixed well and the ingredients are evenly distributed.
3. Place in the refrigerator overnight or for at least 6-8 hours. 
4. Add extra toppings the next day if desired. 

(chopped pecans, banana slices, granola, etc.) and enjoy!

Nutritional Benefits: 

• Chia seeds are high in fiber that can lower blood pressure and improve blood sugar regulation. 
• Chia seeds are high in Omega-3s specifically ALA fatty acids that reduce inflammation, improve nerve function, and skin health.
• Cinnamon contains anti-inflammatory properties.
• Nuts and nut butters provide vitamins and minerals such as Vitamin E, B6, Folic Acid, Zinc, Copper, Potassium etc. the more variety the better! 

 

4. Pumpkin Spice Protein Pancakes

Ingredients: 

• 2 tbsp butter (for frying)
• 4 whole eggs
• 1 cup pumpkin puree
• 2 scoops Fluid Spiced Vanilla Protein
• 1 tsp pumpkin spice (or a mix of cinnamon, nutmeg and ginger)
• 1 tsp baking powder

Directions: 

1. In a large bowl, mix all ingredients for the pancakes together until combined.
2. Heat butter in a large frying pan over medium heat. 
3. Add pancake batter by large ladle scoop, flipping once a bottom starts to form, about 5 minutes.
4. Top with optional toppings and enjoy!

Nutritional Benefits: 

• Eggs are high in the GOOD type of cholesterol (HDL), Vitamin B12, A and D.
• Turmeric extract, raw ginger root, and fresh cinnamon in Fluid PROTEIN provide anti-inflammatory benefits to aid in recovery. 
• Pumpkin contains Vitamin C & E that function as antioxidants that support immune health.