Fruits and vegetables supply us with a wealth of vital nutrients, fiber and powerful health-protecting antioxidants, all for very few calories. But most people don't get nearly enough.

One way to boost your produce quotient without even realizing it, is to sneak fruits and vegetables into dishes. Try these:

Ÿ Stir pureed winter squash or pumpkin into soups and casseroles, like macaroni and cheese. It adds body, flavor and nutrition.

Ÿ Add finely grated carrot to meatballs or meatloaf. If will help maintain moisture and add flavor and texture.

Ÿ Add mashed banana, pureed pumpkin or applesauce to muffin or pancake batter. They add moisture and sweetness, enabling you to use less fat and sugar.

(For more information, visit www.foodnetwork.com. Distributed by Scripps Howard News Service.)