Mango-Coconut Green Smoothie

September/October 2014

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Mango, banana and kale are blended with coconut water and protein-rich cottage cheese in this delicious smoothie recipe. Flaxseed gives this smoothie a boost of healthy omega-3 fats.

Makes: 1 serving

Serving Size: about 1 1/2 cups

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  • 1/2 cup coconut water
  • 1/3 cup low-fat cottage cheese
  • 1 cup chopped kale
  • 1 cup frozen banana slices (about 1 medium banana)
  • 1/2 cup frozen mango
  • 1 tablespoon flaxseed or flaxmeal
  • 1-2 teaspoons pure maple syrup or honey (optional)


  1. Add coconut water and cottage cheese to a blender, then add kale, banana, mango, flaxseed (or meal) and sweetener (if using); blend until smooth.


Per serving: 336 calories; 6 g fat (1 g sat, 1 g mono); 3 mg cholesterol; 61 g carbohydrates; 0 g added sugars; 35 g total sugars; 17 g protein; 10 g fiber; 462 mg sodium; 1435 mg potassium.

Nutrition Bonus: Vitamin C (211% daily value), Vitamin A (154% dv), Potassium (41% dv), Magnesium (36% dv), Folate (26% dv), Calcium (21% dv)

Carbohydrate Servings: 4

Exchanges: 3 1/2 fruit, 1 vegetable, 1 1/2 lean meat, 1/2 fat

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