Could Hiding Your Veggies Help You Eat More of Them?

If you’re like many Americans, getting enough fruits and vegetables in every day may seem challenging enough that you forgo getting any in at all!

Posted on | Kristin Kirkpatrick, MS, RD, LD | Comments ()

If you’re like many Americans, getting enough fruits and vegetables in every day may seem challenging enough that you forgo getting any in at all!

If this describes you, then you may benefit from “hiding” your veggies in some of your favorite dishes. A new study out of Pennsylvania State University found that adding puréed vegetables to entrees reduced the number of calories in meals without sacrificing texture or taste.

Researchers added puréed carrots, cauliflower or squash into the meals of unsuspecting individuals. Individuals were then able to consume 300 less calories per meal while getting in the vegetables and extra fiber to boot!  All the while, the participants had no idea that their “typical” dish was altered in any way. 

How can you do this at home? Add puréed veggies to your pasta sauces, casseroles, turkey meat loafs or even mashed potatoes. Add  puréed fruits to muffin mix, pudding or even sugar-free gelatin. Sometimes, it just takes some creativity to get the nutrients you need! See how creative you can be!

Get started with this recipe: Broccoli Bean and Leek Soup

Blog written by Kristin Kirkpatrick, MS, RD, LD
Kristin Kirkpatrick is a registered dietitian and Wellness Manager for Cleveland Clinic’s Lifestyle 180 program. Kristin has...