An example for a serve :
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The five serves are:

Lettuce, pumpkin, tomato, zucchini, potato


5 lettuce leaves
5 chunks of pumpkin (about a 2cm wedge)
1 medium tomato
1 zucchini
1 medium potato

How to use these vegies during a day:

lettuce and tomato on a sandwich at lunch and then cook zucchini fritters with baked potato & pumpkin for dinner
lettuce, tomato and grated zucchini in a salad at lunch and mashed potato & pumpkin with meat in the evening
baked potato for lunch and then risotto with pumpkin, zucchini and tomato and a green salad in the evening

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Another Serve

Tomato pasta sauce, spinach, carrot, mushrooms


The five serves are:

1 cup of tomato pasta sauce (2 serves)
1 large handful baby spinach
1 medium carrot
about 6 button mushrooms
How to use these vegies during a day:

snack on carrot sticks with hummous or cottage cheese during the day and have pasta with the tomato sauce, baby spinach and thinly sliced mushrooms stirred through in the evening
mushrooms and spinach on toast for breakfast, grated carrot in your sandwich at lunch and pasta with sauce in the evening
mushrooms on toast for breakfast, baby spinach in sandwich at lunch, pasta with sauce and grated carrot stirred through in evening.

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A third serve

Bok choy, broccoli, dried shiitake mushrooms, carrot, cherry tomatoes


The five serves are:

1 head of bok choy
3 - 4 broccoli florets
10 small dried shiitake mushrooms
1 medium carrot
1/2 punnet cherry tomatoes
How to use these vegies during a day:

snack on cherry tomatoes during the day, then use the rest in a stir fry for dinner
dip raw broccoli, carrot sticks and tomatoes wedges in hummous and have with ryvita for lunch, then stir fry the shiitakes and bok choy with tofu / meat / chicken and serve with rice for dinner

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Note added at 9 hrs (2007-02-16 16:17:39 GMT)
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تشكيلة خماسية من الخضروات = Five Serves