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Health Beat — Take This

Stealth Vegetables Help Dieters
Lose Weight

Fewer calories and more nutrition, even in brownies

How to Hide Your Veggies

New York dietitian Mindy Hermann, coauthor with Barbara Rolls on the 2012 Volumetrics diet book, offers these tips for adding vegetable purees to other dishes:

  • Match color of vegetable to color of dish, especially in light-colored dishes. For example, pureed cauliflower in potato soup or a rice dish, or pureed squash in mac and cheese.

  • Tomato-based dishes are best for hiding purees because their flavor and color are very forgiving. Use white (cauliflower, parsnip, onion), orange (carrot, pumpkin, squash), or even green (broccoli) purees.

  • Spice it up. Mexican-flavored dishes are particularly good for hiding purees.

  • Tuck pureed squash or pureed black beans into brownie or chocolate cake batter.

  • Substitute vegetable purees for up to half the added fat in baked goods.

  • Add purees to casseroles that have ingredients of several different textures and colors so that the purees won't be as noticeable.

  • Add as much as you can get away with while retaining the flavor, appearance and appeal of the original dish.

Recipe: Pumpkin Cranberry Bread >>

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