Time to load your secret nutritional weapon: the blender.

When Penn State researchers sneaked puréed vegetables into meals, study participants cut their kilojoule intake by up to 11% daily and raised their daily vegetable intake by up to 80%.

Vegetables can fill you up with fewer kilojoules, the researchers say. Stir cooked squash purée into mac ‘n’ cheese, or add cooked cauliflower purée to risotto.