Motivation comes in many forms.

Maybe it’s your coach with her inspirational speeches in the locker room. Maybe it's your teammates pumping you up in the huddle. Maybe it’s even your mom ringing that annoying cowbell in the stands. You know what else is a great motivator? Milk. Full of protein, nutrients and electrolytes, milk keeps you hydrated and energized so active kids can keep going and going, again and again.

Autumn C.

Champion Kickboxer, Torbay

This 5th-grader really packs a punch. Autumn is a champion kickboxer, training at her dojo six days a week and jabbing her way to a gold medal at the 2023 WKC World Championships as part of Team Canada. Ironically, she says one of her greatest life lessons is losing – it makes her work harder to win, in every area of life. Autumn gets motivation from her dojo family, her real family, her friends at Juniper Ridge Intermediate, and a little AC/DC. Her favourite way to drink milk? In a shake!

Ryan R.

Elite Basketball, Cormack

Whoever cut Ryan from the team in grade four is really shaking their head now. This power forward at Elwood High in Deer Lake plays with the provincial basketball team, once scoring 32 points in a single game. He’s even been scouted by Kings University in Edmonton – and he’s only in grade 11! Ryan gets his motivation from his teammates and his family – he actually grew up (way up – he’s 6’5”) on his family’s dairy farm! He loves a cold glass of milk before and after games, but his favourite way to consume milk? Chocolate Cream Pie.

Jack T.

Varsity Athletics, St. John’s

This 8th-grader is a true multi-sport athlete. Jack is a blue-white belt on the provincial karate team. He plays hockey with the Avalon Celtics, and baseball with the St. John’s Caps. He sprints and plays volleyball at MacDonald Junior High, and races with their cross-country team. Needless to say, Jack is always on the go. He gets motivation by warming up with his teammates. His favourite way to drink milk? Straight up, baby!

Milk recipes. Get your snack on.

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serve serves 2

Chocolate Milk & P.B. Smoothie


  • 1 cup (250 mL) chocolate milk
  • 1 small banana broken into chunks
  • 2 tbsp (30 mL) peanut butter
  • 1/4 tsp (1 mL) ground cinnamon


In a blender, combine Central Dairies chocolate milk, banana, peanut butter and cinnamon. Purée until smooth. Pour into 2 glasses.


  • For a thicker smoothie, freeze peeled banana, then slice and add.
  • Turn the smoothie into a milkshake by adding a scoop of chocolate ice cream.
  • Try almond or cashew butter or chocolate-hazelnut spread instead of peanut butter.
serve Yields
2 1/2 CUPS
(625 mL)

Nacho Cheese Dip


  • 2 tbsp (30 mL) butter
  • 1 medium onion chopped
  • 1 cup (250 mL) finely chopped tomatoes
  • 1 cup (250 mL) Milk
  • 1 1/2 tbsp (25 mL) all-purpose flour
  • 1 1/2 cups (375 mL) shredded Canadian Cheddar* cheese
  • 2 tbsp (30 mL) chopped jalapeno chilies or small hot peppers
  • A dash of hot pepper sauce or a pinch of chili powder
  • Tortilla chips


In medium frypan, melt butter. Add onion and tomatoes; sauté over medium heat until onion is tender. In a small bowl, gradually stir milk into flour until smooth. Add to pan. Cook and stir over low heat until mixture boils and thickens. Remove from heat; add Canadian Cheddar cheese and stir until it is melted. Stir in chilies; add hot peper sauce or chili powder to taste. Serve hot with tortila chips for dipping.

serve serves 4

Traditional Cheesy Fritata


  • 6 eggs
  • 1 cup milk
  • 2 tablespoons butter, melted
  • 1⁄2 teaspoon salt
  • 1⁄4 teaspoon pepper
  • 1⁄4 cup green onion, chopped
  • 5 slices bacon, cooked and crumbled
  • 1 cup cheddar cheese, shredded


  1. In a bowl, beat eggs, milk, butter, salt, and pepper.
  2. Pour into a greased 11x7x2" baking dish.
  3. Sprinkle with onions, bacon, and cheese.
  4. Bake uncovered at 350 for 25 to 30 minutes or until a knife inserted near the center comes out clean.
serve serves 4

Creamy Macaroni and Cheese


  • 3 -1/2 cups uncooked elbow macaroni (about 12 ounces)
  • 1/4 cup butter, cubed
  • 1/4 cup all-purpose flour
  • 1 teaspoon salt
  • 3/4 teaspoon ground mustard
  • 1/2 teaspoon pepper
  • Few dashes hot pepper sauce
  • 3 -1/2 cups whole milk
  • 5 cups shredded cheddar cheese, divide


Cook macaroni in boiling water until almost tender; drain. Meanwhile, in a Dutch oven, melt butter. Stir in the flour, salt, mustard, pepper and pepper sauce until smooth. Cook for 1 minute or until bubbly. Stir in the macaroni, milk and 4 cups cheese.

Transfer to an ungreased 13x9-in. baking dish. Cover and bake at 350° for 45-50 minutes or until bubbly. Uncover; sprinkle with the remaining cheese. Let stand for 5 minutes before serving.

serve serves 2

Cod Au Gratin


  • 1 1⁄2 cups grated cheese
  • 2 cups cod
  • 3 tablespoons butter
  • 1⁄2 teaspoon pepper
  • 2 cups milk
  • 2 tablespoons flour
  • 1⁄2 teaspoon salt


  1. Mix flour with melted butter over low heat.
  2. Pour milk in slowly.
  3. Add pepper and salt to taste.
  4. Increase heat to high.
  5. Continue stirring.
  6. Grease casserole dish.
  7. Pour a little sauce in dish, layer flaked fish, cheese, sauce, then another layer of fish and cheese.
  8. Bake at 350 F for 1/2 hour.
serve yields 12-14 buns

Newfoundland Tea Buns


  • 2/3 cup raisins
  • 1 cup hot water
  • 3 1/4 cups all-purpose flour
  • 3 tablespoons white sugar
  • 1 tablespoon baking powder
  • 1/2 teaspoon salt
  • 3/4 cup cold butter, cut into pieces
  • 1 cup milk
  • 1 egg
  • 1 tablespoon water


  1. Preheat an oven to 375 degrees F (190 degrees C). Soak raisins in water for 10 minutes; drain and set aside. Line a baking sheet with parchment paper.
  2. Whisk together the flour, sugar, baking powder, and salt in a mixing bowl. Cut in the butter with a knife or pastry cutter until the mixture resembles coarse crumbs. Stir milk into the flour mixture until moistened. Add the drained raisins. Turn the dough out onto a lightly floured surface and pat or roll the dough out into a 3/4 to 1-inch thick round. Cut dough with a biscuit cutter and place onto the prepared baking sheet. Beat the egg with 1 tablespoon water in a small bowl. Brush egg mixture on each biscuit.
  3. Bake in the preheated oven until golden brown, about 15 minutes.
serve serves 2

Chai Latte


  • 1 cup milk
  • 1 cup water
  • 1 large strip of orange peel
  • 3 whole cloves
  • 1 (3 inch) cinnamon stick
  • 3 whole black peppercorns
  • 1 pinch ground nutmeg
  • 4 teaspoons white sugar
  • 2 teaspoons black tea leaves


Combine the milk and water in a saucepan over medium-high heat. Once this mixture has warmed, place the orange peel, cloves, cinnamon stick, peppercorns, nutmeg, sugar and tea leaves into the pan. Bring to a boil, then reduce heat to medium-low, and simmer until the color deepens to your liking. Strain out spices, and pour into cups.