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You Mean I Can Eat Pasta!

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March 6, 2014 by Johanna Burani

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No doubt about it: carbs elevate your blood sugar level.  That’s what they’re supposed to do.  The body breaks down the carbohydrate in food into readily-available fuel (glucose) more easily than it does for protein or fat.  How quickly that fuel enters the blood from the gut determines how much and for how long that energy will last. keep reading »


Low GI Recipe: Strawberry Yogurt Dessert

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February 11, 2014 by Johanna Burani

Strawberries with Yogurt and Grand Marnier

Here is a simple, healthful dessert with one version of an Italian twist.

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“If you need this…”

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February 3, 2014 by Johanna Burani

 

photo 4_SnapseedThis statue is a representation of Morris Frank, founder of  The Seeing Eye, Inc. and his dog, Buddy.  The headquarters for this unique guide dog school are located in Morristown, New Jersey, where I live.

These words were written on a white tag attached to a hand knitted hat and scarf that clothed our popular statue:

“If you need this to help keep you warm in this cold weather, then it is now yours. Life is good. Pass it on.”

Telling you this has nothing to do with my usual theme of healthful cooking with low glycemic Italian recipes.  I know – but sometimes we also need to feed our souls.

The day I snapped this picture, it was 3 degrees Fahrenheit in Morristown.


I’m Back!

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January 21, 2014 by Johanna Burani

Polenta with Buckwheat and Mushrooms

I know. I’ve been gone for nearly six months. Well, not really “gone” – just away from my computer and my website. I had shoulder surgery during the summer. For a while, I couldn’t drive, see my patients, or use my computer. And I couldn’t cook. I couldn’t even open up the refrigerator door! Doctor’s orders.

I’m one of those people who needs both of her arms and hands to function well. So, now that I have full use again of my repaired arm, I’ve succeeded in catching up with professional and other responsibilities that had been put on hold.  That means I’m back to share with my virtual friends some of my wholesome, home cooked, low glycemic Italian dishes.

Today it is snowing in New Jersey and the temperature outside is 22 degrees Fahrenheit.  What better day to cook up some steaming polenta? Here’s a recipe for you.

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The Glycemic Index Goes to the Farmer’s Market

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August 3, 2013 by Johanna Burani

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National Farmer’s Market Week 2013 – August 4-10

Living in the northeastern part of the United States, a designated parking lot in my small city becomes sacred ground every Sunday from June through October. This is when our neighborhood is visited by farmers throughout my state, New Jersey (the Garden State), selling their gorgeous, full-of-life produce. I go each week and stock up on luscious fruits and vegetables, mostly organic, always freshly picked. Here’s what my “low glycemic index” eyes find:

Vegetables: tomatoes, cucumbers, radishes, summer squash, onions, garlic, peppers, scallions, lettuces, corn, green beans

Herbs: basil, chives, thyme, marjoram, parsley, mint, sage, oregano, rosemary, dill

Fruits: peaches, plums, nectarines, apricots, blueberries, raspberries, strawberries, gooseberries, blackberries, cherries

All of the above foods have GI values ranging from 0-62, in other words, very low to moderate values. What does this mean in terms of impacting blood glucose levels? It means the body receives a slow, steady flow of energy for several hours in the amount the body is requesting at the time. And what does that mean? It means feeling good, no hunger, no cravings, no highs, no lows – just a feel-good steady state of energy until the next meal or snack. This, in turn, can translate over time into good glycemic control, weight management, an improved cardiac profile and extended stamina throughout the day.

So, pick up your reusable shopping tote and visit your local farmer’s market while it’s in your neighborhood. I hope you will thank the farmers for the hard work and dedication they have to their excellent, wholesome produce. Your body is surely thanking you with each low glycemic swallow!


Low GI Recipe: Sergio’s Eggs “al Tegamino”

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May 10, 2013 by Johanna Burani

Uova al Tegamino

My husband, Sergio, grew up in post-World War II war-torn northern Italy.  Food was not plentiful but fresh eggs were always available for consumption, though not in excess.  His family, like most other families in the neighborhood, owned 1 or 2 hens that they could always rely on for an evening’s meal.  Sergio ate this at least once a week back then.  He loves to make this recipe – for the good taste and for the good memories.

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Gushers vs Tricklers


"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.

"Tricklers" are slowly-digested carbohydrates that are gradually released into the bloodstream and sustain satiety. These are the good carbs.


Johanna Burani
MS, RD, CDE
Nutrition Works LLC
Morristown, NJ, USA

Expert in individualized, low-glycemic index (low GI) meal planning.

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