What’s in your box? Tips to Go for 2&5®.

As dancers, finding enough time for a full meal with vegetables and fruit may not always be possible. Here are some useful tips that the Go for 2&5® team recommend:

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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

Recipes used with permission from ACT Health and Go for 2 and 5®.

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About Jamie Winbank

Jamie Winbank is a dance artist, choreographer and dance teacher based in Canberra. Originally from Young, NSW Jamie has trained and studied at The Sydney University, NIDA and WAAPA (Bachelor of Arts - Dance). He has choreographed “couch” with Kelly Beneforti for Dance On The Edge, “The Wrong Way Down A One Way Street” for National Capital Ballet and most recently“sonder” for Short + Sweet Dance and was the conceiver and director of the interactive roving improvisation “Everyday Play” for the 2014 Art Not Apart Festival. Jamie has been involved with QL2 Dance for over ten years, having been a member of its youth ensemble Quantum Leap and now currently works there as Tour Manager and Assistant to the Artistic Director for the company’s “Boundless Tour” to Bangkok, London and Glasgow. Jamie was a guest panelist at “The Next Gen”, a youth arts forum hosted by Belconnen Arts Centre; the movement director for Canberra’s first major fashion festival, FASHFEST; Assistant to the Artistic Director for the 2013 Australian Dance Awards; Technical Manager for CSIRO’s DANscienCE Festival; co-conceiver and co-producer for “Strange Attractor” a dance event showcasing independent dance practice in Canberra and has been a Board Member (Student Representative) at WAAPA and currently a Board Member for AUSDANCE ACT. Jamie is a National Trainer and Presenter for Les Mills Asia Pacific and International DVD Presenter for Les Mills Sh'bam. For more information head to www.jamiewinbank.com