Google + RSS Feed

Low GI Recipe: Applesauce Oat Bran Muffins with Pinoli


September 23, 2015 by admin

Applesauce Oat Bran Muffins with Pinoli

Most of the time when I visit my home in northern Italy, I voraciously ask family, friends and even produce vendors for ideas and recipes they recommend for various ingredients.  Sometimes, though, I become the source of such information for them.  Breakfast foods would be a case in point.  Italians are not the best breakfast people.  Travel and the internet have led some inquisitive people to try something new.  I do my part too.  I’ve offered these muffins to my fast-paced relatives and friends as a perfect antidote to their beloved brioche or biscotti breakfast.  I added pinoli for an Italian twist but any nut will work well.

keep reading »

Low GI Recipe: Chocolate Raspberry Almond Smoothie


July 28, 2015 by Johanna Burani

Chocolate Almond Raspberry Smoothie

Here is a quick, delicious, nutritious and low glycemic homerun to start the day.  You can change around the fruit and the nuts.  Pinoli (pine nuts) and hazelnuts are my choices when I’m in Italy.  My son, Matteo, has just planted raspberry bushes behind his house, so I’ll probably stick with the raspberries this season. keep reading »



June 8, 2015 by Johanna Burani

Sergio_150601_1542The fog comes

on little cat feet.

It sits looking

over harbor and city

on silent haunches

and then moves on.

Carl Sandburg (1878 – 1967)


The fog of San Francisco is a distinctive characteristic of that beautiful city. It can make the sun, the Golden Gate Bridge and tall buildings and trees disappear before your eyes! This famous fog also carries colonies of a local bacterium called Lactobacillus San Francisco. It is the secret ingredient of another well-known feature of San Francisco: its sourdough bread.

The basic ingredients of any bread are flour, water and yeast. The yeast, when hydrated, Sergio_150603_1635feed on the starch in the flour, increasing them in size and number (budding). As this process continues, the flour mixture ferments, producing what we call a “dough.” We shape it, bake it and then eat it. Most of us love the taste of this final product, bread.

But when bacteria enter the usual mix, magic happens. They produce lactic acid during fermentation and give the resulting dough a tangy or “sour” taste when baked. This is what the Boudin family discovered quite by accident when they left Paris and set up a bakery to serve both locals and gold-rush prospectors in San Francisco in 1849. They thought they were preparing their Parisian recipe for baguettes. The San Francisco fog, however, heavy with wild Lactobacilli San Francisco, unwittingly changed their recipe forever. Their new and unique sourdough bread became an instant hit.

Today sourdough bread is enjoyed throughout America and beyond. Its high acidity (pH 4.0 – 4.5) makes it a good low glycemic carbohydrate choice (GI 48 – 57). It moves slowly out of the stomach and into the small intestine gradually releasing glucose into the bloodstream. This is good news for blood glucose control, satiety, weight management and energy endurance.

You can use sourdough bread as you would any other type of bread. I like grilling thin slices of it rubbed with raw garlic and then drizzled with extra virgin olive oil


Vinegar – A Culinary Acid to Love


May 7, 2015 by Johanna Burani

vinegarVinegar is 95% water, contains no protein, fat, vitamins, or hardly any other nutrient (it only “weighs in” at 2 calories/tablespoon). Yet the ancient Babylonians, Greeks and Romans praised it for its medicinal virtues, as do many of today’s cultures. Vinegar has been used to treat wounds, burns, insect bites, poison ivy, headaches and chronic fatigue. It is also believed to promote digestion and relieve stomachaches. keep reading »

Fabulous and Friendly Fiber – A Dieter’s Best Friend


March 12, 2015 by Johanna Burani

Nutritious Apple With Health Facts LabelWe can call it “cellulose, pectin, lignin, roughage,” or we can just say “lentils, berries, nuts, beans, artichoke, carrots.” What we’re talking about is dietary fiber. We all know fiber is good for us for regularity and cardiac and glycemic health and certainly for satiety and weight loss.

A word about the beneficial effects of fiber on weight loss.  Literally, one word: “easy.”

A 2012 study conducted at the University of Massachuettes School of Medicine confirmed findings from other studies, namely, that focussing on just one dietary change: eating sufficient fiber (30 grams) every day, promotes gradual weight loss.

How nice that, for a change, we can add food to our diet when trying to lose weight rather than take it away! 

What does 30 grams of fiber look like on a plate? Well, it would be on 3 plates (for breakfast, lunch and dinner) and some quick-grab snacks too. Take a look:

Breakfast: a cup of old fashioned oats with a cup of strawberries (7 grams)

Lunch: ham and cheese on 2 slices of rye, and an apple (8 grams)

Snack: 1 oz. almonds (4 grams)

Dinner: a cup of beef barley soup, a stuffed artichoke (12 grams)

Snack: 6 oz. fat-free Greek yogurt, 1 tablespoon honey, 1 tablespoon sunflower seeds (1 gram)

There are 32 grams of fiber right there! See how easy it is? Now, if this seems like too much fiber too quickly for your system, start with less high-fiber foods and work your way up.

Here’s a link to the Mayo Clinic’s list of fiber-rich foods to you get started.

Happy chewing!

“It” Must Be Stopped – How?


March 2, 2015 by Johanna Burani

1 in 11 Americans has it.

1 in 4 adults, who has it, doesn’t know it.

1 in 3 adults is at risk for developing it.

 “It” is diabetes.

And it must be stopped.

ADA logoThe American Diabetes Association’s latest conference on diabetes was held this past weekend in New York City and I was there. I listened to the updated Standards of Care for classifying, diagnosing, preventing and treating prediabetes and diabetes, best practices and emerging treatment options, new insights into the development of diabetes from human microbiome studies, and much, much more.

There was also animated discussion about lifestyle therapies: how to achieve better and consistent eating habits, how to encourage physical activity, how to address the distress of living with a chronic disease.

If you, dear reader, are or could be a statistic listed above, my question to you today is not “What should you change to improve your health?” You already know that answer. I’m asking you instead, “How are you going to start improving your health?”

How will you stop diabetes – today?

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
Nutrition Works LLC
Morristown, NJ, USA

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

This book tells the complete story


Enter your address to be notified of new posts and free recipes by e-mail.

Join 407 other subscribers

Search this blog


Photo Credits

Food Photography by:

© Sergio Burani
All Rights Reserved

Click here to visit his site: