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It's easy to Go for 2&5. Simply add an extra serve to the meals and snacks you already eat. Here's how:

VEGETABLE TIPS

Breakfast

  • Top toast with cooked mushrooms, tomatoes, capsicum or sweet corn
  • Chop and add to an omelette or savoury pancake
  • Heat chopped leftover vegetables and serve as a topping for toast; add an egg or reduced-fat cheese for a more substantial meal.

Snacks

  • Top English muffins or crumpets with diced vegetables and sprinkle with reduced-fat cheese for a quick mini pizza
  • Serve carrot and celery sticks, florets of broccoli and cauliflower, and strips of capsicum with a low fat dip
  • Grate or dice onion, carrot, zucchini, potato and corn into a savoury muffin or pikelet mixture
  • Grate beetroot and butternut pumpkin to add colour to your salad or sandwich.  

Main Meals

  • Make meat go further by adding extra vegetables in a stir-fry or casserole
  • Add vegies in season or legumes (e.g. dried beans, peas or lentils) to soups for added flavour and taste.
  • Serve main meals with cooked vegetables or a salad
  • Try capsicum, zucchini, pumpkin, eggplant, cabbage and lettuce leaves as edible containers with savoury fillings.
  • For easy wedges, cut potato, sweet potato, pumpkin and parsnip into wedges; microwave until cooked; mix with a teaspoon of vegetable oil, dried mixed herbs and seasoning, and grill until crispy.

Add extra vegies, dried peas, beans or lentils to recipes for:

  • meatloaves, patties and stuffings
  • stews and casseroles
  • pies
  • nachos
  • pasta and rice dishes

FRUIT TIPS

Breakfast

  • Add to breakfast cereal or yogurt
  • Top toast with sliced bananas
  • Grate apple or pear into pancake mix
  • Blend soft fruit like bananas, strawberries or tinned fruit with skim milk, yoghurt, and ice for a frothy fruit smoothie

Snacks

  • Pack fresh fruit for a quick snack at any time
  • Freeze bananas, grapes, strawberries and oranges for an icy snack
  • Puree fruit and pour into ice-block moulds to add to drinks
  • Add fresh or dried fruit to muffin or cake mixtures

Main Meals

  • Include dried fruit in recipes for stuffings
  • Add fruit to savoury salads
  • Add fruit to baked fish or chicken
  • Add chopped dried fruit to couscous (eg. apricots or apple)

Desserts

  • Chop fruit into bite-sized pieces and thread onto skewers for a colourful kebab
  • Cut fruit into pieces and add to a parfait glass with yogurt
  • Serve fresh seasonal fruit for dessert
  • Puree stewed fruit as a topping for desserts or swirl into yogurt