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‘Low GI Recipes’ Category

  1. Unbroken Circle


    August 1, 2016 by admin

    I’ve been away.  From you, my loyal readers, from my home in New Jersey and from my country, America.  I’ve been away from just about everything and everyone that I know and feel comfortable with.  I found no familiar places or reference points where I’ve been.

    I’ve just returned from Benaco, Tanzania in East Africa.

    Our interest in a charitable organization called The Village Angels of Tanzania brought me and my husband Sergio, to Benaco.  We are staunch supporters of this charity that seeks to address the most basic needs of 66 abandoned elderly poor of the region and 16 local unskilled, unemployed youth.

    keep reading »

  2. Soup for Breakfast?


    January 29, 2016 by admin


    When my husband was a little boy, his mother made him “pappa gialla” on cold, wintry mornings.  The northwestern region of Italy where he grew up was notorious for a bitter dampness that penetrated down to one’s bones.  His mother’s semi-soupy concoction of milk, flour, sugar, eggs and Marsala wine was her antidote to the intense cold outdoors.

    One nutrition trend that is emerging for 2016 is breakfast soups (aka smoothie bowls).  Served in a bowl or in a to-go container, this combination of your personal choices of fruit, dairy, protein, nuts and grains gives you all the powerhouse nutrients of a juiced breakfast PLUS the fiber that doesn’t get tossed.

    I think this can be a wonderful start to any day.  I’ve put together some of my favorite ingredients for a wintry breakfast soup, and, in deference to my mother-in-law, even added a touch of Marsala.  This is an out-of-the-box kind of breakfast.  Maybe it’s for you! keep reading »

  3. 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 »

  4. 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 »

  5. 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 »

  6. 2015: The Year of the Cauliflower


    February 16, 2015 by Johanna Burani

    Franca's Quinoa Cakes

    Some culinary experts and nutrition watchers are predicting a “coming out” of sorts in 2015 for the underrated cauliflower. This cruciferous cousin to broccoli has been in the hands of cooks since the 4th century B.C. So why has it been given the nod now? Perhaps because of its versatility: it can be baked, boiled, mashed, fried, or pureed, or perhaps because of its friendliness to other flavors. Also, it’s nutrient-dense (Vitamin C, folic acid, potassium, Vitamin B6, copper) while carrying few calories of its own.

    I was talking about food with my good Italian friend, Franca, over a coffee in her Parisian apartment a few weeks ago. We shared our cauliflower recipes. 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
Nutrition Works LLC
Morristown, NJ, USA

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

This book tells the complete story


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© Sergio Burani
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