Apple and Kale Smoothie


Instead of refueling with a sugary sports drink, try this energizing combination of protein-rich cottage cheese, wholesome kale and applesauce.

Prep Time:
7 mins
Total Time:
7 mins
2 to 4 servings


  • 1 cup Nordica 1% or Fat Free Cottage Cheese

  • 1 cup unsweetened applesauce

  • 1 cup chopped frozen kale or spinach

  • 1 small ripe banana

  • ½ cup water

  • ½ cup crushed ice

  • 1 tablespoon lemon juice

  • 1 teaspoon vanilla extract (Optional)

  • ½ teaspoon ground cinnamon


  1. Combine cottage cheese, applesauce, kale, banana, water, ice, lemon juice, vanilla (if using) and cinnamon in a blender. Blend on high speed for 2 minutes or until very smooth. Serve immediately.


Add maple syrup or honey to sweeten to taste.

Adjust thickness with extra water to taste.

Omit the crushed ice and use a frozen sliced banana instead.

Nutrition Facts (per serving)

113 Calories
1g Fat
18g Carbs
9g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 113
% Daily Value *
Total Fat 1g 1%
Saturated Fat 1g 3%
Cholesterol 5mg 2%
Sodium 152mg 7%
Total Carbohydrate 18g 7%
Dietary Fiber 2g 8%
Total Sugars 13g
Protein 9g
Vitamin C 17mg 87%
Calcium 51mg 4%
Iron 1mg 3%
Potassium 252mg 5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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