7 ways to get more dairy into your diet

Milk chocolate, milk teeth, milk-shake... oh, my gosh, milk goes with everything, doesn't it? The actual nutritional value of dairy is reason enough to get the little ones to love it, but there are lots of benefits for grown-ups too. Make it easy to get your daily dose of dairy with these 7 healthy choices: 1. A super-smoothie  The quickest route to all your daily nutrients is via a frozen smoothie mix. Fire as many fresh fruits as you can into a blender with a dash of milk or yoghurt, blitz and drink on-the-run. Bam – a hit of vitamins and nutrients in one quick swoop. 2. Froyo This wonderful non-ice-cream dessert is the one you need to try, my friend. The supermarket options are endless, but everyone knows the best frozen yogurt is the one you make yourself. I suggest organic yogurt mixed with antioxidant-rich Goji berries. Pop in the freezer straight away. Stick a pack of grapes into the freezer to put a few on top of the frozen yogurt as you dig in. Infusing salt and olive oil into the yogurt works well if you are not a fan of the Goji berries. One to try. 3. A taste of the orient Spices make you reach for dairy; it's a fact. Cook up a fiery curry with cream if you're feeling decadent, or yoghurt or low-fat yoghurt if you're on a healthier buzz. Then, just whip up a little side dish of raita with fresh mint to cool down post-chilli mouth. 4. Baking with the kids Have a bonding moment with your kids – how about a spot of weekend baking. Keep it simple: back-to-basic ingredients for little people to get their heads around is a great way to get dairy into both of your diets, while having fun and spending some unforgettable (and super-messy) time together. We love pancakes and gooey banana bread the best. 5. Cheese please We all know, cheese is full of calcium. You might have ditched it in favour of a lower fat diet, but by adding a teensy bit to your diet, the nutritional benefits far outweigh the perceived negatives. And nothing beats melted cheese as the colder weather hits. Try a few cubes on cocktail sticks after dinner to savour the taste, so you don't overdo it on the calorie front. Or pair some with the perfect vino and a pal for a weekly gossip session. 6. Dips and sauces  Where would you be with a refreshing tzatziki dip for dipping your pitta, a béchamel sauce for lasagne or a creamy pasta sauce? Milk in cooking is a clever way to introduce dairy into your diet. 7. Milk & cookies Simple milk and home-made cookies will be the evening treat to cure all the days stresses, especially if you make your own cookies. Some say milk actually aids a better night's sleep? Dairy-licious. This article is brought to you by the National Dairy Council, find more recipes and tips here.