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‘Low GI Recipes’ Category

  1. 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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  2. 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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  3. 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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  4. Low GI Recipe: Pao’s Asparagus Soup

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    April 3, 2013 by Johanna Burani

    Pao's Asparagus Soup

    This recipe is not of Italian origin.  It came to me from Ireland during a culinary conversation with a fabulous Thai chef while we were visiting good friends in Bankok more than 20 years ago.  This chef, Boonraud Poonruang, fondly called “Pao,” made this soup while previously working in Ireland.  Pao recently left this life and it is in tribute to her that I share her recipe, just at a time when this year’s crop of asparagus is starting to show up in Italian markets. keep reading »


  5. Low GI Recipe: Winter Vegetable Mix

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    March 1, 2013 by Johanna Burani

    Winter Vegetable Mix

    Leave it to the Italians to take the humdrum vegetables that everybody has been eating all winter long and ZAP! them with shout-in-your-mouth flavor.  What a combination of well groomed flavors!  Feel free to adjust the dressing seasonings to appease your personal palate.  And, if you find a little excess dressing pooling in your plate, do what the Italians do – soak up every last drop with a piece of fresh crusty Italian bread! keep reading »


  6. Low GI Recipe: Tiziana’s Roasted Peppers

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    February 1, 2013 by Johanna Burani

    low-gi-recipe-Tiziana-roasted-peppers

    Tiziana is my amazing sister-in-law.  I won’t divulge her age but suffice it to say that, if she lived here in the States, her Medicare card would long be rumpled and weather beaten.  Her body is riddled with arthritis but you’d never know it.  She keeps a pristine house, helps in her husband’s fresh produce store, watches grandchildren, family and stray pets. and cooks fabulous meals in a flash.  We spent some time visiting Tiziana and her husband, William, recently in their northern Italian home.  The recipe below is just one of the scrumptious dishes she served us.  Buon appetito!

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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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