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‘Low GI Recipes’ Category

  1. Mediterranean Overlap: from Sicily to Greece

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    September 10, 2014 by Johanna Burani

    I know.  I haven’t been around lately.  Last summer I disappeared for a while as I was recovering from shoulder surgery.  This summer I spent six glorious weeks in Europe, staying in familiar places, like our home in Friuli (northeastern Italy) and the lake region in southwestern Austria, but also in new areas, like the Cyclades Islands and the Peloponnese region in southern Greece.  Friuli and southern Austria never disappoint me, but the highlight of this summer’s travels was my introduction to Greece, its wonderful people, beautiful landscapes and scrumptious cuisine.wpid2022-Greece.jpg
    My husband, Sergio, and I enjoyed visiting Mykonos, Paros, Santorini and other Cyclades Islands.  We also had the extraordinary good fortune of being the houseguests of our relatives-in-law, Maria and Antonios Bistolaridis.  Although they left their Peloponnese villages nearly 40 years ago to build a new life in Michigan, their love for their homeland has never even remotely left their hearts.  They return every summer to their condominium in Paralio Astros.  They were magnificent tour guides!  We visited Meteora, Olympia, Sparta, Monemvasia, some beach towns and their native villages, Skortsinou and Vouno, where their families still live. keep reading »


  2. Roasted Summer Grape Tomatoes

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    June 11, 2014 by Johanna Burani

    wpid1998-Roasted-Summer-Tomatoes.jpg

    If vegetables were ever in a parade, tomatoes would be the marching band, color guard and the festival queen!  This recipe elevates the humble grape tomato to its rightful  position of peerless distinctive taste.  Don’t be fooled by the simplicity of this recipe; the burst of flavor these tomatoes leave in your mouth is what sweet dreams are made of.  I’ve divided the recipe into four generous portions – anything less would be a tease.

    keep reading »


  3. Welcome-Home Vegetable Soup

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    June 5, 2014 by Johanna Burani

    wpid1958-Welcome-Home-Minestrone.jpg

    My husband, Sergio, and I have always travelled a lot, many times to far distant places for several weeks at a time.  Decades ago, I developed the habit of making a big pot of vegetable soup as soon as the suitcases were unpacked and I did some local food shopping.  The recipe varies with the time of year, of course, because I only put fresh, organic produce in the pot.  Below is what I just made in our New Jersey home, after returning from a one-month fabulous stay (thanks to our adorable one-year-old grandson, Elia, and his parents) in our Friuli home.

    keep reading »


  4. 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.

    keep reading »


  5. 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.

    keep reading »


  6. 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.

    keep reading »


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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