March 6, 2014 by Johanna Burani
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 »
February 11, 2014 by Johanna Burani
Here is a simple, healthful dessert with one version of an Italian twist.
February 3, 2014 by Johanna Burani
This 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.
January 21, 2014 by Johanna Burani
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.
August 3, 2013 by Johanna Burani
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!
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May 10, 2013 by Johanna Burani
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.