Dairy-packed Smoothies of the Imagination

Make the most of seasonal fruit and veggies, and the goodness of dairy, and get those blenders whirring!

Children need lots of calcium to build strong bones. Australians get most of their calcium from dairy foods, and one of the easiest ways to pack dairy into children’s diets is a Smoothie of the Imagination – the drinkable dairy powerhouse! Smoothies of the Imagination are fun to make in kitchen classes, or as an after-school snack. They can even be poured into resealable yogurt packs or small plastic bottles and frozen overnight to double as ice packs for lunchboxes. 

Have fun experimenting – like our pictured friends at Wendouree Primary School!

Here are the four steps to frothy fabulousness:

1. Add a dollop of dairy
Dairy foods like milk, yogurt and cream cheese provide readily-absorbable, bone-building nutrients like calcium, protein, phosphorus, potassium, magnesium and zinc. Start your smoothie with milk as the base, then add a good dollop of yogurt or cream cheese. You can even add a scoop of powdered milk for a protein boost. Lactose-free milk and yogurt are great options for those with lactose-intolerance.

Adjust the thickness of your smoothie with more or less milk. The mixture should ideally be pourable, but super thick smoothies are yummy too – serve them with spoons! 

2. Pick your fruit
Most fruits can be added to a Smoothie of the Imagination. Get creative! Bananas add a creamy texture and natural sweetness. Make a tropical delight with mango and coconut, or a sweet-tart concoction with melon and raspberries. If you have time, freeze your fruit for a thicker, colder smoothie – perfect for hot weather, or after sport. 

Don't forget smoothies are a great way to use up over-ripe fruit, and your summer glut, too.

3. Toss in some extras
For a colour, nutrient and flavour boost, try adding a handful of spinach or kale leaves. For sustenance add oats or quinoa flakes, the leftover dregs from your breakfast cereal box, or your favourite nut butter (if your school or service allows nuts). Mashed white beans add fibre and creaminess, while avocado makes a beautiful silky smoothie, packed with healthy fats.

4. Get sprinkling
Crunchy toppings and spices add texture and interest. Try cacao nibs, desiccated coconut or matcha powder. Ground cardamom and cinnamon add a lovely warming accent, while mint leaves add freshness.

Here are some of our fave Smoothies of the Imagination for inspiration:

Banana strawberry smoothie 
1 cup Devondale, Great Ocean Road or Sungold milk  
1 cup natural yoghurt 
2 bananas, peeled and sliced 
10 strawberries, dehulled and halved 
1 tbsp honey 
pinch cinnamon 
handful mint leaves 

Put all the ingredients except the mint into the blender and whirr until smooth. Pour into cups, decorate with mint leaves, and enjoy!

Melon raspberry smoothie 
1 cup Devondale, Great Ocean Road or Sungold milk 
1 cup natural yoghurt
¼ rockmelon, chopped, frozen (about 1 cup)
Punnet raspberries (about 25 berries)
1 small banana, peeled and sliced
1 tbsp honey   

Put all the ingredients into the blender and whirr until smooth. Pour into cups and enjoy!

Lactose-free mango lassi 
1 cup Liddells Lactose Free Full Cream Milk 
1 cup Liddells Lactose Free Plain Yogurt  
2 cups chopped fresh mango
1 tbsp honey 
pinch cinnamon 
4 ice cubes
ground cardamon, for sprinkling 

Put all the ingredients except the ice cubes and cardamon into the blender and whirr until smooth. Add ice cubes and blend until just crushed. Pour into cups, sprinkle with cardamon, and enjoy!

Peachy green smoothie 
1½ cups Devondale, Great Ocean Road or Sungold milk 
½ cup natural yoghurt
1 cup chopped baby spinach
2 cups chopped fresh peach or nectarine
1 small banana, peeled and sliced 
1 tbsp honey   

Put all the ingredients into the blender and whirr until smooth. Pour into cups and enjoy!

Choco-nana date smoothie
4 fresh Medjool dates, pitted, chopped 
1 cup Devondale, Great Ocean Road or Sungold milk  
1 cup natural yoghurt 
2 bananas, peeled and sliced 
2 tbs cocoa or pure cacao powder 
¼ teaspoon vanilla essence
cacao nibs, for sprinkling (optional)

Carefully soak dates in ¼ cup boiling water for at least 15 minutes. Tip mixture into blender with all other ingredients, except cacao nibs, and whirr until smooth. Pour into cups, sprinkle with cacao nibs, and enjoy!

Mango coconut dream smoothie
1 cup Devondale, Great Ocean Road or Sungold milk 
½ cup natural yogurt
½ cup cream cheese, softened
2 cups chopped fresh mango, frozen
1 tbsp maple syrup 
½ teaspoon vanilla extract
2 tbs desiccated coconut, plus extra for sprinkling 

Put all the ingredients into the blender and whirr until smooth. 
Pour into cups, sprinkle with extra desiccated coconut, and enjoy!

Avo-blue smoothie
1 cup Devondale, Great Ocean Road or Sungold milk 
½ cup natural yogurt
1 cup chopped avocado
1 banana, peeled and sliced 
1 cup blueberries, frozen
1 tbsp honey 

Put all the ingredients into the blender and whirr until smooth. Pour into cups and enjoy!

These recipes were created to celebrate World Milk Day on 1 June, 2023. Childhood is the best opportunity to build strong bones for life, and peak bone density is reached around age 20-25. Get some delish dairy into those smoothies! 

The Stephanie Alexander Kitchen Garden Foundation has partnered with Saputo Dairy Australia (SDA) since 2019. SDA produces, markets and distributes many of the dairy brands you know and love like Caboolture, CHEER™, Cracker Barrel*, Devondale, Great Ocean Road, King Island Dairy, Liddells, Mersey Valley, MG Ingredients, Mil Lel, Sheese, South Cape, Sungold and Tasmanian Heritage.

*Cracker Barrel is a registered trademark of Lactalis Heritage Dairy used under licence. 

Nutritional information sources: Dairy Australia, Department of Health & Human Services, Better Health Channel (State Government of Victoria).