You may be able to cheat calories by choosing un-processed

Posted 12/23/2013 | By HealthCorps

Specific food selections may help you to enjoy tasty foods, while absorbing fewer calories.  Nutritionists often recommend the unprocessed version of foods so you avoid added ingredients like salt, sugar and oils.  But aside from those specific choices, the actual processing of certain food ingredients may help your body to absorb extra calories.  Consider the following swap outs to help you absorb just a few less calories:

  • Choose whole apples instead of applesauce
  • Choose nuts instead of nut butters
  • Choose whole oranges instead of 100% orange juice
  • Choose pure dark chocolate nibs instead of a dark chocolate bar
  • Choose quinoa (grains) instead of quinoa flour
  • Choose soybeans instead of soymilk

Here’s a delicious “6 ingredient soup” that uses fresh whole ingredients and is perfect on a cold winter day.

Spicy Chile, Corn and Edamame Soup


1 – 16 ounce package of frozen white corn kernels

4 green chiles, seeded and chopped

1 medium onion, chopped

1 cup shelled, cooked edamame beans

¾ teaspoon of salt (or comparable amount of salt substitute)

2 cups of fat free milk + 1 separate tablespoon of water

Optional: Reduced fat sharp cheddar cheese (for topping)

To Prepare:

  1. Place 1 cup of the corn and 1 1/2 cups of the milk in a Dutch oven. Bring the mixture to a slow boil over medium heat.
  2. Next combine the chopped chiles, the chopped onion, and 1 tablespoon water in a microwave-safe bowl. Cover and microwave at HIGH 4 minutes.
  3. From the remaining corn, place 2 cups corn and the remaining 1/2 cup of fat free milk in a blender; process until smooth. Add this pureed mixture to the corn mixture in pan. Next stir in the chile/onion/water mixture, the edamame beans and the salt, and continue to cook for 6 minutes over low/medium heat. Ladle soup into 4 bowls, and top each serving with 2 teaspoons of the reduced fat cheddar cheese.

Source: This recipe was modified to add additional protein sourced from the edamame beans, and amounts of the cheese ingredient were reduced.

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