Tips to get 2&5 in your day
It's easy to Go for 2&5™. Simply add an extra serve to the meals and snacks you already eat.
Fruit
Breakfast
- Add to breakfast cereal or yogurt
- Top toast with sliced bananas
- Grate apple and pear into pancake mix
- Blend soft fruit like bananas, strawberries or canned fruit with skim milk, yogurt 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 and cake mixtures
Main meals
- Include dried fruit to 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 into pieces, 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
Vegetables
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 to a stir-fry or casserole
- Add vegetables in season or legumes (eg. dried beans, peas or lentils) to soups for added flavour and taste
- Add extra vegetables, dried peas, beans or lentils to recipes for: meatloaves, patties and stuffings, stews and casseroles, pies, nachos, pasta and rice dishes, pizza and pancakes
- Always serve main meals with cooked vegetables or a salad
- Use 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
More Go for 2&5™ recipes are available at http://www.gofor2and5.com.au