1/2 cup fat free cottage cheese [1] 1 scoop vanilla prote or 1/2 cup applesauce 1/2 tsp caramel extract (or 2 tbs sugar free butterscotch pudding mix) 1/2 tsp apple or pumpkin pie spice dash cinnamon 5-10 ice cubes (depending on how thick you like it, use less for a thinner consistency) 1/2-1 cup water (alte