Contents
- Milk based cold drinks
- Milk based hot drinks
- Savoury Soups
- Non-dairy drinks
- Shopping list
- Notes and contact list
Cold drinks
Easy milkshake
340kcal, 9g protein
For a stronger taste use flavoured milk that matches the milkshake powder flavour.
Ingredients
200ml Whole Milk (blue top)
3tsp Milkshake powder (e.g. Nesqwik)
30ml of double cream
Method
Mix the milkshake powder with a small amount of milk to make a paste. Stir in the rest of the milk and cream.
Extra decadent chocolate milkshake
940kcal and 9g protein
Ingredients
100ml double cream
125ml Chocolate ice-cream*
100ml Whole milk (blue top)
50g dark Chocolate
Method
Mix all items together in a blender. Alternatively you can melt the chocolate in the microwave/on the hob and stir into the other ingredients with a fork.
Simple Vanilla shake
475kcal and 15g protein
Ingredients
150ml Vanilla ice-cream*
3tsp Sugar
300ml Whole Milk (blue top)
Method
Blend all the ingredients together until smooth. Add extra vanilla
essence for a more intense flavour.
*Ice cream varies in energy content. Look at the nutritional information on the label and ideally choose one that contains more than 150kcal per 100ml.
Cooling Mango Lassi
630kcal and 14g protein
Ingredients
50ml double cream
1 mango (Remove peel and stone, or use 150g frozen mango)
100ml Whole milk (blue top)
150g Natural/Greek yoghurt
2tsp Sugar
Method
Blend all the ingredients together until smooth. Serve over ice.
Vietnamese iced coffee
480kcal and 11g protein
This classic drink uses condensed milk due to milk shortages in Vietnam in the 19th century.
Ingredients
2tsp Instant coffee
150ml Condensed milk
50ml Boiling water
Handful of ice cubes
Method
Mix the instant coffee with the boiling water to make a short strong coffee (espresso), add more water for a weaker coffee. Pour the condensed milk over the ice cubes in a glass and stir in the coffee.
Hot drinks
Easy hot chocolate
310kcal and 16g protein
Ingredients
2tbsp Dried milk powder
200ml Whole milk (blue top)
1tbsp Sugar
1tbsp Cocoa Powder
Method
Mix the milk powder, sugar and cocoa powder with a small amount of milk to form a paste. Stir in the rest of the milk and heat in the microwave or on the stove.
Indulgent hot chocolate
990kcal and 15g protein
Ingredients
100ml Double cream
200ml Whole milk (blue top)
1tbsp Sugar
1tbsp Cocoa Powder
50g Chocolate
Method
Combine the sugar, cocoa powder and a splash of water in a pan, whisk over a medium heat to form a smooth paste. Stir in the milk and cream and gently heat until steaming. Add in the chocolate until melted.
Fortified Malt Drink
345kcal, 21g protein
Ingredients
200ml Hot Whole milk (blue-top)
2tbsp Milk powder
2tbsp Horlicks/Ovaltine
Method
Heat up the milk either in the microwave or in a saucepan. Mix the Horlicks/Ovaltine powder and the milk powder in a mug. Add in a small amount of the hot milk and stir to make a paste. Stir in the rest of the hot milk. Add sugar to taste.
Fortified Milky Coffee
300kcal, 18g protein
Ingredients
200ml Hot Whole milk (blue-top)
2tbsp Milk powder
1tsp instant coffee
1 tbsp double cream
Method
Heat up the milk either in the microwave or in a saucepan. Mix the milk in with the coffee granules and milk powder in a mug. Stir in the double cream. Add sugar to taste.
Savoury Soups
Fortified tinned soup
330kcal and 3g protein
Ingredients
1/2 tin “Cream of” soup (e.g. tomato, chicken, mushroom)
50ml Double cream
Method
Heat the soup as per the instructions on the tin. Pour into a bowl or mug and stir in the cream.
Fortified instant powdered soup
340kcal and 19g protein
Ingredients
200ml Whole milk (blue top)
2tbsp Dried milk powder
1 sachet instant soup powder (e.g. cup-a-soup)
Method
Mix the milk powder with a small amount of milk to form a paste. Stir in the rest of the milk. Gently heat in a pan on the stove, or in the microwave, and mix in the soup powder.
Dairy-free drinks
Choco-nut milkshake
560kcal and 18g protein
Ingredients
200ml Chocolate non-dairy ice cream
200ml Sweetened non-dairy milk
2tbsp peanut butter
10g Cocoa
1 Large banana
Method
Mix all the ingredients together in a blender. Add ice as required. More ice will result in a thicker shake.
Dairy-free leek and potato soup (Serves five)
400kcal and 6g protein per serving*
Ingredients
250ml Dairy-free cream
100g vegetable spread
1 Onion (diced)
3 large leeks (chopped)
1000ml vegetable stock
2tsp dried mixed herbs
1kg medium potatoes (about 5 chopped)
Method
Fry the onion and leeks in the butter until soft. Add the potatoes and cook for another 3 minutes. Add in the stock and mixed herbs. Leave to simmer for 20 to 25 minutes. Remove from the heat. Add in the cream. Blend and serve.
Pina Colada Mocktail
385kcal and 3g protein
Ingredients
150ml Pineapple juice
150ml Coconut milk/cream
1 large banana
Handful of ice cubes
Method
Mix all ingredients together in a blender until smooth. Add ice as required. More ice will result in a thicker shake.
Dairy-free Vanilla Shake
380kcal and 11g protein
Ingredients
150ml Dairy-free ice cream
100ml Dairy-free cream
300ml Sweetened soya milk
Method
Blend all the ingredients together until smooth. Add extra vanilla essence for a more intense flavour.
Dairy-free hot cocoa
615kcal and 15g protein
Ingredients
100ml Dairy-free cream
200ml Sweetened soya milk
1tbsp Sugar
1tbsp Cocoa Powder
50g Dark Chocolate
Method
Combine the sugar, cocoa powder and a splash of water in a pan, whisk over a medium heat to form a smooth paste. Stir in the milk and cream and gently heat until steaming. Add in the chocolate until melted.
Dairy-free leek and potato soup (Serves five)
400kcal and 6g protein per serving*
Ingredients
250ml Dairy-free cream
100g vegetable spread
1 Onion (diced)
3 Large leeks (chopped)
1000ml Vegetable stock
2tsp Dried mixed herbs
1kg medium potatoes (about 5 chopped)
Method
Fry the onion and leeks in the butter until soft. Add the potatoes and cook for another 3 minutes. Add in the stock and mixed herbs. Leave to simmer for 20 to 25 minutes. Remove from the heat. Add in the cream. Blend and serve.
Fortified milks
Use in place of regular milk. Should be used in all hot drinks including tea, coffee and milky foods such as cereals, porridges and milk puddings. Can be drank as a refreshing drink on it’s own.
Fortified milk
600kcal and 40g protein per pint
Ingredients
1 pint whole milk (blue top)
4tbsp (60g) dried milk powder or condensed milk
Method
Mix the milk powder (or condensed milk) with a small amount of milk to create a smooth paste, stir in the rest of the milk.
Dairy-free fortified milk
400kcal and 45g protein per 500ml
Ingredients
500ml Sweetened soya milk
2tbsp Soy protein powder (unflavoured)
50ml soya cream
Method
Mix the protein powder with a small amount of milk to make a smooth paste. Stir in the rest of the milk and cream.
Shopping list
Try keeping long-life products in the cupboard (e.g. UHT milk/cream) in case you run out.
| Dairy | Non-dairy |
| Whole milk (blue top) | Plant-based milk2 |
| Double cream | Dairy-free ice cream3 |
| Ice cream | Non-dairy ice cream |
| Chocolate | Dark chocolate |
| Cocoa powder | Cocoa powder |
| Milkshake powder | Peanut butter |
| Condensed Milk | Coconut milk |
| Dried milk powder1 | Pineapple Juice |
| Sugar | Bananas |
- Dried milk powder – Either skimmed milk (e.g. Marvel or supermarket own brand), or whole milk (e.g. Nido).
- Non-dairy milks which are highest in energy are sweetened soya, Oatly barista and Oatly whole milk. Other milks tend to be lower in calories. Always check the labels.
- Dairy free creams include soya (e.g. alpro), oat (e.g. Oatly) or alternative (e.g. Elmea plant-based – available as single or double cream).