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